One NHS hospital trust’s postnatal advice gives this timeline: pelvic floor exercises and gentle walking from day 1, low-impact exercise (including Pilates) from 6 weeks after a vaginal birth or 8 weeks after a caesarean, and high-impact exercise from at least 12 to 14 weeks. Your own recovery sets the real timing.
This post covers the questions we hear most from new parents. It’s general information, and your GP, midwife or a pelvic health physio knows your recovery better than we do.
When can I start exercising after having a baby?
Pelvic floor exercises and gentle walking can start from day 1, as pain allows. Everything else depends on how you gave birth and how you’re recovering.
Here’s the timeline from St George’s NHS hospital trust’s postnatal physiotherapy advice:
After a vaginal birth
- Pelvic floor exercises and gentle walking: from day 1, building up slowly
- Low-impact exercise (postnatal classes, yoga, Pilates): from 6 weeks
- High-impact exercise (jogging, jumping, aerobics, heavy weights): from at least 12 weeks
After a caesarean
- Pelvic floor exercises and gentle walking: from day 1, building up slowly
- Low-impact exercise (postnatal classes, yoga, Pilates): from 8 weeks
- High-impact exercise (jogging, jumping, aerobics, heavy weights): from at least 14 weeks
Other trusts vary slightly. Go with what your own midwife, GP or physio tells you.
What is the 6-week postnatal check?
It’s an appointment with your GP around 6 to 8 weeks after birth. The NHS describes it as a good time to talk about any physical or mental health problems you’ve had since the birth.
Take your exercise questions with you, along with anything that’s bothering you, like leaking, pain or a tummy that doesn’t feel right. Our Bring Baby course asks for this check and GP clearance before you start.
When can I exercise after a caesarean?
You can walk from day 1 as pain allows. The St George’s guidance puts low-impact exercise, including Pilates, from 8 weeks and high-impact exercise from at least 14 weeks.
Recovery from major surgery varies a lot, so ask your surgeon, midwife, GP or physio what timing fits you. If they say later than the leaflets do, go with them.
What exercise is safe to start with?
Start small:
- Pelvic floor exercises: the NHS suggests long and short squeezes, 10 repeats of each, at least 3 times a day.
- Gentle walking: short and slow at first, and a bit further as it feels comfortable.
- Basic tummy exercises: pelvic tilts, knee rolls and gentle abdominal contractions, which you can do at home.
- Ankle circles and foot pumps: useful while you’re sitting or resting.
Pace yourself and rest when you need to. Recovery varies a lot from person to person.
Which exercises should I avoid at first?
The NHS advises avoiding sit-ups, planks and high-impact exercise to start with, as well as straining on the toilet and heavy lifting.
High-impact means things like running, jumping, aerobics and heavy weights. Hold those until at least 12 weeks after a vaginal birth or 14 weeks after a caesarean, and check with your physio or GP first.
What is diastasis recti and does it affect exercise?
During pregnancy, the two halves of your tummy muscles often separate along the middle, usually by about two finger widths. The NHS says it usually goes back to normal by the time your baby is 8 weeks old.
For some people it lasts longer. One NHS trust says up to a third of women still have a gap 12 months after giving birth.
If you can still see a gap or a bulge at 8 weeks, see your GP, who can refer you to a physiotherapist. In the meantime, gentle core strengthening is usually recommended, while sit-ups and anything that makes your tummy bulge or dome are best avoided.
How do I know if I’m doing too much?
Stop or adjust what you’re doing and ask a pelvic health physio for advice if you notice:
- pain
- difficulty controlling your bladder or bowels
- a feeling of heaviness, pressure or dragging in your pelvis
- bulging or doming along the middle of your tummy
Leaking when you cough, laugh or move is common after birth, and it’s still worth asking about. The NHS says pelvic floor exercises may help, and your GP or health visitor can advise.
When should I see a GP or physio?
The NHS says to ask your GP or health visitor about any physical problem after birth, at any time. A few clear prompts:
- the gap in your tummy muscles is still obvious at 8 weeks
- you have pain that doesn’t settle
- you’re leaking, or you feel heaviness or pressure in your pelvis
A pelvic health physio can assess you properly and give you a plan. Your GP can refer you.
When can I start Pilates after having a baby?
The St George’s guidance lists Pilates as low-impact exercise, available from 6 weeks after a vaginal birth and 8 weeks after a caesarean. If you’ve had a caesarean or a complicated birth, wait for the go-ahead from your own team.
At FLOW, our Bring Baby course asks for your 6-week check and GP clearance. It’s a 4-week postnatal Reformer Pilates course at Bingham and Grantham where your baby comes to class with you, and the springs let your instructor adjust the work to suit your recovery. You can read more in our guide to Bring Baby, or see current dates on the courses booking page.
Got a question first? Email hello@flowreformerstudio.co.uk or call 07768 623 478. We’d rather you asked than wondered.
This post is general information and isn’t medical advice. Speak to your GP, midwife or a pelvic health physiotherapist about your own recovery.
FLOW Reformer Studio is a boutique Reformer Pilates studio with studios in Bingham, Bottesford and Grantham. Small classes, qualified instructors, and sessions built around you.
