Postpartu

Introduction

Welcoming a new baby into the world is a life-changing experience, and as a new mom, your body deserves gentle care and support. While your body goes through immense changes during pregnancy and childbirth, engaging in a postpartum workout routine—at the right time—can help you regain strength, stabilize your mood, and speed up the healing process. Whether you delivered vaginally or via C-section, a carefully planned postpartum workout plan can restore your physical fitness while enhancing emotional well-being.

Post-birth Postpartum Workout are not about getting back into shape quickly—they’re about helping your body recover safely and naturally. Exercising too soon or too intensely can lead to complications like increased bleeding, pelvic pain, or long-term injury. That’s why a thoughtful approach is essential.

In this guide, we’ll walk you through everything you need to know about postpartum workouts, including:

When to start exercising after childbirth, depending on your delivery method
Safe and effective Postpartum Workout (with easy-to-follow instructions)
Exercises you should avoid during the early recovery phase
A gentle 4-week postpartum workout plan to help you ease back into movement

Before beginning any postpartum workout program, it’s vital to consult your healthcare provider. Every body heals differently, and medical guidance will ensure your fitness journey is safe and tailored to your needs.

Always consult your doctor before starting any post-birth workout plan.

When to Start Postpartum Exercises?

Knowing when to begin your postpartum workout depends largely on your type of delivery, the nature of your recovery, and how you feel both physically and mentally. Some women feel ready to move within days, while others need weeks to feel stable. There’s no one-size-fits-all timeline—listen to your body and follow your doctor’s advice.

After Vaginal Birth

If you had a vaginal delivery without complications, you may be able to begin postpartum workouts sooner than those who had C-sections. The focus early on should be on gentle movement and reconnecting with your core and pelvic floor.

1–2 weeks Postpartum Workout : Start with very gentle movements. Light walking around the house, pelvic floor exercises like Kegels, and diaphragmatic breathing are excellent starting points. These help stimulate circulation, reduce swelling, and activate healing without stressing your body.
4–6 weeks Postpartum Workout : If cleared by your doctor, slowly introduce low-impact activities such as postpartum yoga, light stretching, or swimming. These exercises help improve flexibility, promote relaxation, and gradually rebuild strength without straining the joints.

After C-Section

A C-section is major abdominal surgery, so recovery and return to exercise require more patience and caution. Begin only when you’re physically ready and cleared by your physician.

First 6 weeks: Prioritize rest and focus on short, slow walks—just 5 to 10 minutes a day to boost circulation and reduce the risk of blood clots. Avoid abdominal exercises or any movement that puts pressure on your incision area. Breathwork and pelvic floor awareness can still be gently practiced during this phase.
After 6–8 weeks (post clearance): Once your doctor gives the green light, you can slowly start light strength training and restorative exercises. Core activation and gentle stretching can help rebuild stability, but avoid anything high-impact or overly intense.

Red Flags to Stop Exercising Immediately

No matter your delivery method, it’s important to stop any postpartum workout if you experience any of the following symptoms:

Increased vaginal bleeding or a return of bright red blood
Sharp or persistent pain in your abdomen, pelvis, or joints
Dizziness, nausea, or feeling faint during exercise
Urinary leakage or pressure in your pelvic area (which could signal a weak pelvic floor or prolapse)

If any of these symptoms occur, rest and contact your healthcare provider. Remember, your body is recovering from one of the most physically demanding experiences—it deserves your patience, kindness, and support.

Your body undergoes tremendous changes during pregnancy and childbirth, and recovery takes time. The best postpartum workouts are gentle, safe, and designed to rebuild strength, especially in your core and pelvic floor. This progressive guide breaks down safe exercises by phase, helping you move confidently through your healing journey.

First 6 Weeks: Gentle Movements to Support Healing

During the first six weeks after childbirth—whether you had a vaginal birth or C-section—focus on slow, intentional movements. These light exercises promote circulation, prevent stiffness, and kickstart your body’s natural recovery process without overexertion.

1. Pelvic Floor Exercises (Kegels)

Why it’s important: Kegels help restore strength to the pelvic floor muscles, which are often weakened during childbirth. They improve bladder control, support the uterus, and prevent prolapse.

How to do it:

Tighten the muscles you’d use to stop the flow of urine.
Hold the contraction for 3 to 5 seconds, then release.
Aim for 10 repetitions, three times a day.

Tip: Focus on isolating the pelvic muscles—avoid squeezing your glutes or thighs.

2. Deep Belly Breathing

Why it’s important: This simple breathing technique strengthens the transverse abdominis (deep core muscles) and assists in healing diastasis recti—a common post-pregnancy abdominal separation.

How to do it:

Lie on your back with knees bent or sit in a relaxed position.
Inhale deeply through your nose, letting your belly rise.
Exhale slowly while drawing your navel gently toward your spine.
Repeat for 5–10 slow breaths, several times daily.

3. Short Walks

Why it’s important: Walking increases circulation, lifts your mood, and supports cardiovascular health—all without overloading healing tissues.

How to start:

Begin with slow, 5–10-minute walks around your home or yard.
Gradually increase time and pace as your stamina builds.

6 to 12 Weeks: Low-Impact Postpartum Workouts

After the initial healing period and with your doctor’s approval, you can begin incorporating low-impact postpartum workouts that improve mobility, flexibility, and foundational strength. These exercises are ideal for reconnecting with your body safely.

1. Postpartum Yoga

Why it’s beneficial: Yoga improves flexibility, reduces stress, and strengthens the core and back muscles—areas often strained during pregnancy.

Best poses to try:

Cat-Cow: Increases spinal mobility and relieves back tension.
Modified Child’s Pose: Encourages relaxation and gentle stretching.
Seated Twists: Help restore spinal alignment and aid digestion.

What to avoid: Skip crunches, deep backbends, or anything that causes discomfort in your abdomen or pelvis.

2. Water Aerobics

Why it’s beneficial: Exercising in water reduces strain on joints and supports the body, making it ideal for rebuilding endurance and confidence.

Tip: Look for community pools or postpartum-friendly classes designed for new moms. Even simple water walking can offer resistance and relief.

3. Resistance Band Workouts

Why it’s beneficial: Resistance bands are gentle on joints and allow you to control the intensity as you regain strength.

Beginner-friendly exercises:

Banded Squats: Stand on the band and hold handles at your shoulders. Squat slowly while maintaining balance.
Seated Rows: Sit with legs extended, loop the band around your feet, and pull toward your torso to strengthen the back and arms.

3+ Months Postpartum: Rebuilding Strength and Endurance

Once you’ve gained foundational strength and your body feels more stable, you can progress to postpartum workouts that focus on core reactivation, functional strength, and endurance building. Always move at your own pace and prioritize good form over intensity.

1. Core-Safe Strength Exercises

After giving birth, your abdominal wall may still be healing. These core-friendly movements are effective without stressing your midsection.

Heel Slides:
Lie on your back with knees bent. Slowly slide one heel out, keeping your core gently engaged, then return. Alternate legs.
Bridge Lifts:
Lie on your back, knees bent, feet flat. Lift your hips while squeezing your glutes and core. Lower with control. Start with 8–10 reps.

Bonus: These moves also strengthen the lower back and glutes—areas that often become weak postpartum.

2. Baby-Wearing Workouts

Why it’s wonderful: These exercises not only help you stay active but also let you bond with your baby. The added weight of your baby can make movements more effective while keeping them close and soothed.

Safe exercises to try:

Bodyweight Squats: Stand with feet shoulder-width apart. Holding your baby in a carrier, lower into a squat, keeping your chest lifted.
Lunges: Step forward or backward with one leg, lowering slowly into a lunge. Keep your core engaged and maintain balance.

Safety Tip: Always ensure your baby is securely strapped in, and avoid high-impact moves or anything that might jostle them.

Workouts to Avoid After Birth

During the early stages of recovery, certain exercises can do more harm than good. A safe postpartum workout means avoiding movements that strain your healing body, especially the core and pelvic floor. Jumping into high-intensity fitness too soon may lead to complications like pelvic organ prolapse, back pain, or worsening diastasis recti.

Here’s what to avoid:

Running or Jumping: High-impact activities like jogging, jumping jacks, or skipping should be postponed for at least 3–6 months postpartum, or until cleared by a pelvic floor specialist. These can strain weakened pelvic muscles and lead to urine leakage or prolapse.
Heavy Weightlifting: Lifting heavy weights too early increases abdominal pressure, risking further separation in the abdominal wall and back injuries. Wait until your core is fully re-engaged and your doctor gives the green light.
Sit-Ups and Crunches: Traditional ab workouts can worsen diastasis recti and should be avoided unless your physiotherapist specifically recommends them. Focus on core-safe alternatives instead.

Remember, a successful postpartum workout plan is built on patience and progress—not pressure.

Sample 4-Week Postpartum Workout Plan

Who helps ease your body back into movement? here’s a gentle 4-week postpartum workout plan that’s safe and easy to follow. Each activity is designed to support recovery, improve circulation, and rebuild strength without overwhelming your body.

Week 1–2: Gentle Start

Let your focus be on reconnecting with your body.

Day 1:
- 10-minute slow walk
- 5-minute deep breathing + pelvic awareness
Day 3:
- Kegels: 3 sets of 10 repetitions
- Heel slides: 2 sets of 10 (alternate legs)

Tip: Perform movements in a calm, quiet space to encourage mindfulness and healing.

Week 3–4: Progressing Slowly

As you build confidence, you can introduce light strength and mobility work.

Wall-supported squats: 2 sets of 10 reps

Day 1:

15-minute walk at a moderate pace

10 minutes of gentle postpartum yoga (Cat-Cow, Child’s Pose)

Day 4:

Resistance band rows: 2 sets of 12 reps

Nutrition & Hydration Tips for Recovery

No postpartum workout plan is complete without proper nutrition and hydration. Your body is healing, possibly producing milk, and managing hormonal shifts—all of which require energy and nourishment.

Eat Protein-Rich Foods:
Lean meats, eggs, Greek yogurt, lentils, and beans promote tissue repair and muscle recovery.
Stay Hydrated:
Aim for 10–12 glasses of water daily, especially if you’re breastfeeding. Hydration helps with energy, digestion, and milk production.
Include Healthy Fats and Whole Grains:
These provide long-lasting energy and support hormonal balance.
Snack Smart:
Keep nutrient-dense snacks like nuts, seeds, fruit, or boiled eggs on hand to fuel your day between feedings and workouts.

Real Mom Success Stories

Sometimes the best motivation comes from those who’ve walked the same path. These real-life experiences show that a safe postpartum workout routine—no matter how simple—can lead to incredible transformations.

Jessica, 32:
“After my C-section, I started with 5-minute walks. By month 3, I felt strong enough to do yoga again. Now, I’m back to hiking with my baby, feeling stronger than ever!”

Sana, 29:
“I followed a slow plan focusing on breathing and pelvic work. It made a huge difference in my core recovery and mental health.”

4: Advanced Postpartum Recovery (Months 4-6)

By now, your foundation is stronger, and you’re likely ready to challenge your body further—safely. This phase of your postpartum workout plan introduces strength building, posture correction, and more dynamic core engagement.

1. Progressive Strength Training

Light resistance training can boost metabolism, reduce fatigue, and restore overall fitness.

Bodyweight Moves:
- Modified push-ups (on knees or against wall)
- Glute bridges with resistance band
- Assisted pull-ups (with band or chair)
Light Dumbbells:
- Use 3–5 lb weights for bicep curls, shoulder presses, and tricep extensions.
Band Progressions:
- Increase resistance as your muscles adapt.

Sample Routine:

Wall push-ups: 3 sets of 8–10 reps
Banded squats: 3 sets of 12 reps
Seated rows with resistance band: 3 sets of 10 reps

2. Core Restoration Program

Even if your abdominal muscles have healed, ongoing core work is essential for long-term strength and stability.

Try These Advanced Core Moves:

Standing Core Rotations: With a resistance band anchored at chest height, rotate your torso gently side to side.
Dead Bug Variations: Lying on your back, alternate extending opposite arm and leg while engaging your deep core.
Plank Progressions: Start with a 10-second forearm plank on knees. Gradually increase duration and difficulty.

⚠️ Tip: Watch for any abdominal bulging (“coning”). If you see this, scale back the exercise.

3. Posture Correction Exercises

Caring for a newborn often causes postural strain—rounded shoulders, tight hips, and forward neck posture are common. These moves help realign your body:

Chin Tucks: 10 reps, 3x per day
Doorway Chest Stretch: Hold for 30 seconds per side to open up tight pectoral muscles
Pelvic Tilts: 15 reps, 2x daily to support low back and core alignment

Returning to High-Impact Exercise

When Is It Safe to Run/Jump?

High-impact movements like running and jumping may feel empowering—but returning too early can strain healing muscles, especially your core and pelvic floor. For a safe postpartum workout progression, most experts recommend waiting until:

At least 12 weeks postpartum (even longer for C-section recovery)
No symptoms of pelvic floor dysfunction (e.g., leaking, heaviness, or pressure)
You’ve passed essential strength and stability tests

Readiness Checklist:

Before you lace up your sneakers, check if you can:

Perform 10 proper Kegel exercises, each with a 5-second hold Balance on one leg for 30 seconds without pain or wobbling
Complete 20 heel slides with good form and no abdominal bulging (coning)

If you’re not quite there yet, keep building strength with low-impact routines and pelvic floor activation.

Transition Program for Runners

If running is your goal, use this gentle two-phase postpartum workout transition plan to get back on track—literally.

Week 1–2: Walk-Run Intervals

Start with 1-minute light jog + 3-minute walk
Focus on soft landings and posture
Limit to 3 sessions per week

Week 3–4: Gradual Progression

Increase to 2-minute jog + 2-minute walk
Include pre-run core activation (e.g., dead bugs, pelvic tilts)
Track symptoms like leaking or heaviness and scale back if needed

Always warm up and cool down. If symptoms return, consult a pelvic floor physiotherapist before continuing.

Special Considerations

Postpartum Fitness with Diastasis Recti

If you’ve been diagnosed with abdominal separation (wider than 2 finger widths), you’ll need a modified postpartum workout approach:

Avoid crunches, planks, or sit-ups (they can worsen the gap)
Focus on transverse abdominis engagement (deep core muscles)
Try splinting techniques or gentle core exercises with guidance
Consider seeing a pelvic floor or postnatal physical therapist

Healing takes time, and targeted rehab can make all the difference.

Breastfeeding and Exercise

You absolutely can work out while breastfeeding, but there are a few things to keep in mind to stay comfortable and supported.

Supportive Bra: Invest in a high-quality, well-fitting sports bra to prevent discomfort or blocked ducts
Time It Right: Exercise after feeding or pumping to avoid fullness and minimize leakage
Fuel Up: Increase your daily calories by 300–500 to meet your energy needs
Stay Hydrated: Breastfeeding and workouts both require fluids—drink at least 3 liters per day

Long-Term Fitness Plan (6-12 Months Postpartum)

As your energy and confidence return, it’s time to shift toward long-term habits. A sustainable postpartum workout plan should fit your lifestyle, not disrupt it.

How to Stay Consistent

Schedule workouts during baby’s nap (or even include your baby!)
Join mom-and-baby fitness classes—great for social connection and accountability
Make playtime active: Squats while holding your baby, dance breaks, stroller walks

Sample Full-Body Workout Routine (3x/Week)

Monday | Wednesday | Friday

Warm-Up:
5 minutes of dynamic stretching (arm swings, leg circles, torso twists)

Strength Circuit (Repeat x3):

Squat to Overhead Press (use baby or light weights)
Bent-Over Rows (with resistance band)
Glute Bridges (activate hips and lower back)
Side-Lying Leg Lifts (tone hips and outer thighs)

Cool Down:
5-minute stretching and deep breathing

Mental Health and Exercise

Movement isn’t just physical—it deeply affects emotional well-being. A consistent postpartum workout plan can significantly improve your mental health.

How Exercise Helps

Reduces anxiety and postpartum depression symptoms
Enhances mood through endorphin release
Improves sleep quality
Builds body confidence during your healing journey

Mind-Body Practices to Explore

Postnatal Yoga: Encourages mindfulness and core recovery
Stroller Meditation Walks: Breathe deeply as you walk outdoors with your baby
Diaphragmatic Breathing: Reduces stress, improves oxygenation, and strengthens the core

Nutrition for Postpartum Recovery and Fitness

EYour postpartum workout routine is only as effective as the fuel behind it. Balanced nutrition helps you heal, build strength, and feel energized—especially if you’re nursing.

Essential Nutrients to Prioritize

Protein (20–30g per meal):
- Eggs, lentils, chicken, Greek yogurt
- Supports muscle repair and immune health
Iron:
- Spinach, beef, lentils, fortified cereals
- Replenishes iron lost during childbirth and supports energy
Omega-3s:
- Salmon, flaxseeds, walnuts
- Reduces inflammation and supports mood + brain function

Sample Meal Plan for Active Moms

Breakfast:

Oatmeal with almond butter, banana, and flaxseeds
or
Greek yogurt with berries and granola

Lunch:

Grilled chicken quinoa salad with avocado
or
Lentil soup with whole grain toast

Snacks:

Hard-boiled eggs + carrot sticks
Apple slices with natural peanut butter

Dinner:

Baked salmon with sweet potatoes and roasted broccoli
or
Turkey meatballs with zucchini noodles

Hydration Tip: Keep a large water bottle with hourly markers. Aim for at least 3 liters daily—more if you’re breastfeeding.

C-Section Recovery Modifications

C-section recovery demands a unique and mindful strategy. Since it’s major abdominal surgery, your postpartum workout plan must prioritize healing, incision care, and gradual strength-building.

Special Considerations After a Cesarean Delivery

Wait at least 8 weeks before starting any core-focused exercises.
Monitor for incision pain or tugging—stop if you feel discomfort during any movement.
Scar massage therapy can help reduce tissue tightness, but only after your doctor gives you the green light.

Safe Postpartum Workout Timeline for C-Section Recovery

Weeks 1–4: Restorative Phase

Short walks (5–10 minutes) to support circulation and prevent stiffness
Diaphragmatic breathing to gently re-engage your core
Mobility exercises for shoulders and ankles to maintain movement without stressing the core

Weeks 5–8: Light Activation

Resistance band arm exercises (e.g., bicep curls, lateral raises) using minimal tension
Standing pelvic tilts to reconnect with your pelvic floor
Water walking or pool therapy (if your incision is fully healed)

Months 3–6: Strength Rebuilding

Introductory core exercises like modified bridges or elevated planks
Low-impact cardio such as cycling, elliptical, or brisk walking
Focus on posture correction and gradual endurance training

📝 Tip: Every recovery timeline is personal. Listen to your body and consult a pelvic floor therapist for personalized support.

Printable Workout Trackers

Keeping track of your efforts not only boosts motivation—it also ensures you’re progressing safely. Use a journal to record your energy levels, symptoms, and workout schedule.

Sample 4-Week Progress Journal

Week	Workout Plan	Energy Level
Week 1
Mon: 10-min walk + Kegels
Wed: 15-min postpartum yoga
Fri: Resistance band arms (2 sets)	⭐⭐☆☆☆	Felt tired but proud of movement
Week 4
Mon: 20-min walk + bodyweight circuit
Wed: 30-min pool exercises
Fri: Full-body resistance band workout	⭐⭐⭐☆☆	Energy improved, better endurance

Diastasis Recti Check-In Chart

Managing abdominal separation is a critical part of any postpartum workout program. Use a simple tracking tool to monitor your progress weekly.

What to Track:

Width and depth of separation (measured in finger-widths)
Symptoms (bulging, coning, pain, pelvic pressure)
Exercise log (note which moves help or aggravate the condition)
Adjustments (record regressions when needed)

Consistency—not intensity—is the key to healing diastasis recti.

Frequently Asked Questions

Q: When is it safe to do ab workouts after childbirth?

A: You should avoid traditional ab exercises like crunches or sit-ups until your diastasis recti has healed—typically around 4 to 6 months postpartum. The best approach is to begin with gentle core activation techniques such as deep belly breathing, pelvic tilts, and heel slides. These movements re-engage your transverse abdominis safely and lay the foundation for more intense postpartum workout routines later.

Q: Why do I leak urine when I jump or run?

A: Leaking urine during jumping or high-impact movements is a sign of a weak or recovering pelvic floor, which is very common after childbirth. This means your body isn’t ready for intense exercises just yet. Regress to low-impact postpartum workouts like walking, Kegels, and resistance band routines. Regular pelvic floor rehab exercises will help rebuild strength and improve bladder control over time.

Q: How can I workout with my baby around?

A: You don’t need a gym to stay fit! Include your baby in your routine with creative baby-friendly postpartum workouts:

Try baby-wearing squats or lunges for gentle strength-building.
Use tummy time as an opportunity to do planks beside your baby.
Go for stroller walks or jogs once you’ve been cleared for cardio.
These bonding workouts are not only effective but also help ease you back into fitness with joy and flexibility.

Q: Is it normal to feel physically weaker after giving birth?

A: Absolutely. Your body just went through a marathon—and it takes time to rebuild strength. Most new moms need 9 to 12 months for full physical recovery. During this period, it’s normal to feel low on energy, especially while breastfeeding and managing sleepless nights. The key is to follow a structured postpartum workout plan that supports healing, energy renewal, and mental well-being at your pace.

The Mental Game of Postpartum Fitness

Recovering physically is one thing—but overcoming mental roadblocks is just as important. Here are practical mindset strategies to keep you on track:

“I Don’t Have Time” Solutions

Break your day into 5-minute “movement snacks”—they add up!
Turn daily tasks into exercise (e.g., nursing calf raises or squats during baby playtime).
Let go of perfection; consistency in small postpartum workout routines beats sporadic hardcore sessions.

Healing Your Relationship With Your Body

Shift your focus from appearance to what your body can do.
Keep a “Strength Journal” to record small wins—like lifting your baby more easily or walking farther without fatigue.
Practice affirmations during workouts: “I am strong. I am healing. I am enough.”

Motivation Hacks That Work

Schedule your postpartum workouts like a doctor’s appointment—non-negotiable.
Find a workout buddy (online or in-person) to hold you accountable.
Reward consistency. Celebrate each week you show up, not just weight loss or milestones.

Beyond the First Year – Lifelong Habits

Beyond the First Year: Turning Recovery Into Lifelong Fitness

As you transition out of the postpartum phase, the habits you build now will serve you for life.

Return to General Fitness

Ease back into activities you enjoyed pre-pregnancy (running, swimming, dancing).
Keep practicing core and pelvic floor maintenance to prevent future injury.
Schedule annual checkups with a women’s health specialist to track progress.

Prepare for Future Pregnancies

Continue “prehab” exercises that support your hips, back, and abdominal wall.
Prioritize nutrient-rich eating habits that support hormonal balance and strength.
Stay mindful of weight changes to support long-term health.

Set New Fitness Goals

Train for a race (start with a 5K stroller run!)
Reach strength goals (your first post-baby push-up, for example)
Explore outdoor adventures (hike with your toddler in tow)

Printable Resources

To support your healing journey, we’ve created printable tools that simplify your daily routine and enhance your postpartum fitness experience—even on your most chaotic days.

1. Postpartum Recovery Checklist

A must-have for every new mom easing back into movement. Use this to track your physical readiness and stay consistent with your postpartum workout goals.

What’s Included:

✔️ Doctor Clearance Box
Check off once your healthcare provider gives the go-ahead for exercise.
Symptom Tracker
Record any issues like pelvic pain, leakage, or fatigue to adjust your workouts accordingly.
Weekly Movement Goals
Plan out your walks, core activations, or short routines with space to jot down how you feel each day.

2. 5-Minute “Survival” Workouts

Perfect for those unpredictable newborn days when all you have is a nap window and zero time. These mini postpartum workouts are designed to refresh your body and mind—no gym or gear needed.

Why You’ll Love It:

Quick, calming movement you can do in your pajamas
Equipment-free exercises (think: breathing, gentle yoga, standing squats)
Instant energy boosts for tired moms
Focus on stress relief and circulation

Tip: Print a copy and hang it on your fridge for a go-to sanity saver.

3. Pantry Staples for Postpartum Energy

Your energy levels depend heavily on what you eat—especially when fitting in postpartum workouts. This printable helps keep your kitchen recovery-friendly and time-efficient.

Included in the Resource:

Grocery Checklist:
Stock your pantry with high-protein snacks, complex carbs, and hydrating foods.
Quick Snack Ideas:
Fuel up with combos like:
- Apple + nut butter
- Hard-boiled eggs + hummus
- Oat bars + Greek yogurt
Freezer Meal Prep Tips:
Prep ahead with meals that are nutrient-dense and easy to reheat—like veggie-packed soups or protein-rich muffins.

The Science Behind Postpartum Recovery

Hormonal Considerations

Relaxin levels remain elevated for months
Cortisol management through movement
Endorphin release from exercise

Muscle Memory Research

How quickly strength returns
Neural adaptations
The 6-month “rebound” phenomenon

Long-Term Studies on Postpartum Fitness

10-year follow ups on active moms
Impact on future pregnancies
Menopausal health benefits

Remember: You grew a human. You birthed a human. Now you’re raising a human. That makes you already stronger than you realize.