Safe postpartum exercises for the first 6 weeks after birth

Is it actually safe to exercise in the first 6 weeks postpartum? While OB-GYNs often recommend holding off on full exercise while your muscles heal, these targeted, low-impact moves are safe and help restore mobility, coordination, and core control — without putting your pelvic floor at risk.

🔬 THE KEY PRINCIPLE
Even during the first 6-week healing window, targeted low-impact exercises are safe and beneficial for improving mobility, coordination, and contraction, helping prevent lower back and hip pain. Kegels specifically should be avoided during this early period, since the pelvic floor muscles need time to heal from stretching or tearing. Pregnancy also tends to alter posture and core activation, often causing people to bulge the abdomen outward instead of hollowing it in — so these exercises focus on re-learning how to draw the lower abdomen inward to restore proper core coordination.

🦵 WHO THIS IS FOR
✅ Postpartum recovery in the first 6 weeks
✅ Lower back or hip pain after pregnancy
✅ Anyone wanting to restore core coordination without doing Kegels
✅ People noticing abdominal bulging instead of proper core engagement
✅ Anyone easing back into movement safely after childbirth

✅ KEY EXERCISES
1. 360 Side Breathing — Lie on your side with your head supported in neutral alignment. Place a hand on the upper side of the rib cage and inhale deep into that side of the ribs (not the belly or shoulders), pulling the abdominals back toward the spine on the exhale. This expands the rib cage and stretches tight back and side muscles from pregnancy. Perform 5 breaths on each side.

2. Back Breathing — Kneel in front of a couch, table, or bed with hands resting on the surface, curving the spine into a "C" shape. Inhale deeply into the back (upper, mid, then lower), pulling the abdomen backward on the exhale. This stretches tight back muscles without pressuring the abdomen or pelvic floor — a safe alternative to child's pose.

3. Isometric Hip Abduction and Adduction — Lie on your side near a wall with hips and knees bent at 90 degrees. Level 1: lift the top leg to hip level, keeping the foot in line with the hip. Level 2: slightly lift the bottom leg off the floor and squeeze inward while holding abdominal tension. Hold 5–10 seconds (or 3–5 deep side breaths) to strengthen the outer and inner hip chains.

4. Yoga Block Inner Thigh (Adductor) Squeeze — Lie on your back with a yoga block, pillow, or rolled towel between your knees, feet and knees hip-width apart. Squeeze the block while drawing the lower abdomen and pubic bone up toward the belly button without bulging the stomach. Hold 5–10 seconds for 5–10 rounds to relieve tension in the back of the pelvic floor and return the pelvis to neutral.

This week’s video is: Postpartum Pelvic Floor Exercises Do This in the First 6 Weeks

Here’s what you’ll learn:

🧠 why are encouraged to wait to exercise after giving birth

💪 4 safe exercises you can perform in your first 6 weeks postpartum

🏃 the purpose of each exercise and compensations to avoid

📺 Watch it here:

📌 CHAPTERS
00:00 – Introduction & Postpartum Healing Overview
00:52 – Why Avoid Kegels in Early Postpartum?
01:23 – Exercise 1: 360 Side Breathing
04:14 – Exercise 2: Back Breathing
06:22 – Exercise 3: Isometric Hip Abduction and Adduction
09:07 – Exercise 4: Yoga Block Inner Thigh (Adductor) Squeeze
10:44 – Conclusion & When to See a Pelvic Floor Physical Therapist

⚠️ If any exercise causes pain or discomfort, stop immediately and consult a physical therapist specializing in pelvic floor health.
This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise program.