The first six weeks after birth are a time of profound transition. Your body has done an incredible thing—growing, nourishing, and delivering a baby. Now, it’s in recovery mode, healing from pregnancy and birth while adapting to the demands of early postpartum life. Many new parents feel eager to move again, but there’s often confusion about what’s safe, what’s beneficial, and what might actually slow healing. Let’s clear that up by exploring gentle exercises that promote recovery while prioritizing pelvic floor health.

Why Movement Matters in the Early Postpartum Period

Rest is a crucial part of postpartum recovery, but that doesn’t mean complete immobility. Gentle movement helps improve circulation, prevent stiffness, and restore core and pelvic floor function. When approached mindfully, movement can support healing, ease discomfort, and set the foundation for a stronger return to exercise later on.

The key is to think of these first six weeks as a time for reconnection, not intensity. The goal isn’t to “bounce back” or “get in shape.” Instead, it’s about healing and regaining strength from the inside out.

Gentle Exercises to Begin in the First Six Weeks

These exercises are designed to be safe for the immediate postpartum period, whether you had a vaginal birth or a cesarean. However, always listen to your body and consult your healthcare provider before starting any movement routine.

1. Breathwork & Core Activation

Your breath is one of the most powerful tools for healing. During pregnancy, the diaphragm, core, and pelvic floor all adapt to accommodate a growing baby. After birth, reconnecting to your breath can help realign these systems and begin restoring core strength.

Exercise: 360° Breathing

• Sit or lie down in a comfortable position. Place one hand on your ribs and the other on your belly.
• Inhale deeply through your nose, feeling your ribcage expand in all directions (front, sides, and back).
• Exhale gently through your mouth, feeling your belly and ribcage return to their resting position.
• Repeat for 5-10 breaths, aiming for slow, intentional movement.

This technique is a first step in reconnecting with your deep core muscles and pelvic floor.

2. Pelvic Floor Awareness & Relaxation

A common misconception is that all postpartum people need to “strengthen” their pelvic floor. In reality, birth can leave some people with tension rather than weakness. Learning to relax the pelvic floor is just as important as engaging it.

Exercise: Pelvic Floor Connection (Not Just Kegels!)

• With a deep inhale, visualize your pelvic floor expanding like a flower blooming open.
• As you exhale, gently lift and engage your pelvic floor—imagine picking up a blueberry with your vaginal muscles.
• Focus on full release on the inhale and gentle engagement on the exhale.
• Repeat for 5-8 breaths.

This helps re-establish the brain-body connection with your pelvic floor, preparing for functional strength later on.

3. Gentle Core Engagement (No Crunches Needed!)

Postpartum core work should focus on functional strength, rather than crunches or planks, which may place too much pressure on healing tissues.

Exercise: Heel Slides

• Lie on your back with knees bent and feet flat on the floor.
• Inhale deeply, allowing your belly to relax.
• Exhale and gently draw your belly inward as you slowly slide one heel away from your body.
• Inhale to bring the leg back in. Repeat on the other side.
• Complete 5-8 repetitions per leg, keeping movements slow and controlled.

This movement encourages gentle core activation without excessive strain on healing muscles.

4. Posture & Mobility Work

New parents spend a lot of time in forward-leaning positions—nursing, holding a baby, changing diapers. This can lead to tight shoulders, rounded posture, and back pain.

Exercise: Seated Chest Opener

• Sit tall on the floor or a chair. Interlace your fingers behind your back.
• Inhale, lengthen your spine, and open through your chest.
• Exhale, gently squeeze your shoulder blades together.
• Hold for 10-15 seconds, breathing deeply.
• Repeat 2-3 times.

This counteracts common postpartum posture habits and helps release upper body tension.

When to Start More Intense Movement

Every postpartum journey is different. Some people feel ready for more movement around the six-week mark, while others need more time. It’s essential to wait until:

✔️ You’ve stopped postpartum bleeding (lochia), which is a sign of internal healing.
✔️ You can perform basic core and pelvic floor exercises without discomfort.
✔️ You have been cleared by your provider (but remember, a 6-week checkup does not necessarily mean your body is fully ready for high-impact exercise!).

When you’re ready to progress, consider a postpartum-specific program that prioritizes pelvic health and core recovery before jumping back into pre-pregnancy workouts.

Final Thoughts

The first six weeks after birth aren’t about pushing harder—they’re about rebuilding in a way that supports long-term strength and well-being. Prioritizing breathwork, gentle core engagement, and mindful movement can help you feel more at home in your body as you recover. Small, intentional steps now will pave the way for a safe and strong return to exercise when the time is right.

If you're unsure where to start, check out Your First Postpartum Recovery Workout, an on-demand video I designed specially for the early weeks postpartum.

If you’re ready to stop waiting for the perfect moment to move your body—and want short, feel-good workouts you can do while babywearing—join my free 5-day series:
The Babywearing Movement Reset