The first six weeks after giving birth—often called the fourth trimester—is a time of huge change. Think a whirlwind of emotions, hormones, sleepless nights, and healing. Naturally, one of the most common questions new moms whisper to themselves (or furiously type into Google) is: “When can I start exercising again?”
The pressure to “bounce back” is high. This can lead to confusion and, often, trying to exercise too soon. Premature attempts at fitness can actually slow down your long-term recovery. If your real goal is to safely regain core strength, heal your body, and build a lasting foundation for fitness, the answer is simple but counterintuitive: The first six weeks are about rest, recovery, and reconnection, NOT intense movement.
This guide is based on expert physical therapy recommendations. It will clarify what safe movement looks like during this critical time. You’ll learn how to build the groundwork for a strong core before you are medically cleared for structured exercise.
Why the First Six Weeks are Sacred for Recovery
Whether you had a vaginal birth or a C-section, your body has just completed a monumental physical feat. Healing during this pWhether you had a vaginal birth or a C-section, your body has just completed a monumental physical feat. Healing during this phase involves major structural, hormonal, and psychological changes. Pushing your body too hard now can lead to long-term issues:
- Pelvic Floor Impact: Too much strain can worsen symptoms like leaking (urinary incontinence), prolapse, or pelvic pain.
- Diastasis Recti: Heavy lifting or traditional core exercises put excessive pressure on the healing linea alba. This can worsen abdominal separation.
- Energy Reserves: Your body desperately needs calories and rest for milk production (if breastfeeding) and tissue repair. Exercise uses up resources your body simply can’t spare yet.
You have permission to slow down. Rest is the most important recovery activity during the fourth trimester.
What is Safe Movement in the First Six Weeks?
During this foundational period, all movement must be gentle and mindful. It should center around two key activities: Walking and the Core Reconnection Breath.
1. The Power of Gentle Walking
Walking is often the first “exercise” recommended by experts. It offers gentle circulation, supports your mental health, and helps your body gradually adjust to carrying its pre-pregnancy weight again.
- Start Small: Begin with short, flat walks (5–10 minutes) around the house or yard.
- Monitor Symptoms: If you feel pelvic heaviness, increased bleeding, or pain, stop immediately. Reduce the intensity next time. These are clear signs your body is overloaded.
- Progression: Increase the duration gradually by 5–10 minutes each week. Always keep the intensity low.
2. Mastering the Core Reconnection Breath
This single technique is the most important foundation for restoring core function. It’s not a workout! It is a technique for rebuilding the communication between your breath, your deep abdominal muscles (the transverse abdominis), and your pelvic floor.
How to Practice the Reconnection Breath (Diaphragmatic Breathing):
- Lie on your back or sit comfortably.
- Inhale deeply: Expand your ribcage and let your belly gently rise. Allow your pelvic floor to relax and descend.
- Exhale slowly: Gently draw your pelvic floor muscles up and in. Then, gently draw in your deep lower abdominal muscles (imagine cinching a corset).
- Perform 10–15 breaths several times a day.
This gentle breathing is the only core “exercise” you need during the first six weeks. It manages intra-abdominal pressure, protects healing tissues, and directly addresses the underlying cause of Diastasis Recti and pelvic floor weakness. And yes, you can even build in a gentle progression!
The Critical Clearance: Why You Need Structured Guidance
Most healthcare providers will give you “clearance” at your six-week checkup. But “clearance” does not mean “ready for anything.”
- Clearance means: Your internal wounds (uterus, incision sites) have generally healed.
- What it Doesn’t Mean: It does not mean your core is stable enough for high-impact activities like running, jumping, or heavy weightlifting. These activities require proper core engagement and strength, which takes much longer than six weeks to rebuild.
Jumping straight into pre-pregnancy routines after clearance is the #1 mistake moms make. This often leads to injury, leaking, or worsening Diastasis Recti.
Ready for the Next Step? Structured Guidance is Coming Soon!
The journey from gentle movement to confident strength requires a safe, step-by-step roadmap. Trying to piece together routines from conflicting advice online is confusing and risky.
You need a program designed by an expert that focuses on progressive overload. This means you start at your current postpartum level and slowly increase the intensity only when your body is ready. This is the only way to heal Diastasis Recti, rebuild pelvic floor function, and safely return to the activities you love.
I understand you want clear, video-guided routines right now. While you focus on foundational rest and breathing this month, know that the solution is just around the corner:
I am thrilled to announce that my brand new, expert-guided workout and educational library will be launching in January 2026! This library provides the exact structured routines—from the essential Reconnection Breath videos to week-by-week safe progression—that you need after your six-week clearance. Stop guessing and start healing with confidence. Until then, keep practicing that breath, prioritize rest, and remember that you are doing an amazing job, just by showing up for yourself.
Most healthcare providers give clearance at the six-week postpartum checkup. However, this clearance means internal wounds have healed, not that your core is ready for heavy exercise. The first six weeks should focus only on gentle walking and mastering the Core Reconnection Breath.
Yes, gentle walking is encouraged. Start with short, flat walks (5–10 minutes) and monitor your body. If you experience increased bleeding, pain, or pelvic heaviness, stop immediately. Walking aids circulation and supports mental health without straining healing tissues.
The biggest mistake is jumping straight into pre-pregnancy routines (like running, heavy weights, or traditional crunches) immediately after the six-week clearance. Postpartum recovery requires slow, progressive overload to rebuild core and pelvic floor strength safely.
Rest is crucial because your body needs resources for structural, hormonal, and tissue repair (including healing Diastasis Recti and C-section sites). Pushing too hard depletes energy needed for healing and can worsen core symptoms.
How to Practice the Core Reconnection Breath Postpartum: A guide to mastering the essential diaphragmatic breathing technique to rebuild core function during the first six weeks postpartum.
- Positioning
Lie on your back or sit comfortably to ensure your body is relaxed and supported.
- Inhale (Belly Gentle Rise)
Inhale deeply, expanding your ribcage and letting your belly gently rise. Focus on allowing your pelvic floor to completely relax and descend.
- Exhale (Core Engagement)
Exhale slowly, gently drawing your pelvic floor muscles up and in (like holding back gas/urine), followed by a gentle drawing in of your deep lower abdominal muscles (like cinching a corset).
- Repetition
Perform 10–15 focused breaths several times throughout the day. This is the only core work needed during the first six weeks.
