Which exercises are safe after birth?

Every mother’s recovery is unique, there’s no one-size-fits-all timeline. The Level One Empowered Motherhood Postnatal Program can be started from birth. It focuses on gentle, breath-based movements to help you reconnect with your pelvic floor and core after childbirth. This physio-led program will help you optimise your body's natural healing processes whilst preparing your body for the physical elements of motherhood. 

In general:

• Gentle pelvic floor and core connection can begin within the first few days after birth (as long as you feel comfortable and have no pain, any catheter has been removed, and you aren't experiencing heavy bleeding or other complications). 

• C-section recovery may take a little longer. We recommend focusing on rest, wound healing, and gentle movement like walking and diaphragmatic breathing for the first week before progressing to deeper core and pelvic floor work.

The Empowered Motherhood Program has been physio-designed to guide you safely from birth onwards, starting with early recovery movements to help:

• Reconnect with your pelvic floor and deep core

• Support healing after a vaginal or C-section birth

• Gradually rebuild strength and confidence

You can start with our Early Postpartum Program as soon as you feel ready, even from the hospital or home, and progress week by week at your own pace.

In the early weeks after birth, focus on gentle, guided movement that supports healing rather than intensity. Safe options include pelvic floor activation, diaphragmatic breathing, gentle core connection, light mobility work, and short functional movements such as sit-to-stand, heel slides, and supported bridges.

Research from ACOG (2020) and RANZCOG (2022) shows that these low-impact exercises are safe when tailored to your recovery stage. The Empowered Motherhood Program offers physio-led sessions you can start from birth, designed to help reconnect your pelvic floor, improve posture, and support circulation and energy.

Early postpartum movement supports your body’s natural healing process. Gentle exercise can improve circulation, reduce swelling, and promote muscle recovery. It also helps re-establish core and pelvic floor function, which supports continence, posture, and stability as you move through daily activities.

Research shows that women who participate in structured postpartum exercise programs experience faster physical recovery, reduced fatigue, and improved emotional well-being (Mottola et al., 2018; Davenport et al., 2019).

In the Empowered Motherhood Program, our Transition Workouts help you assess your readiness to progress to the next level of your recovery. As a progressive program, you are guided step by step so you can rebuild confidence and strength without feeling stuck in a “postnatal only” phase.

Once symptoms are well managed and you have regained pelvic floor and core control, you can begin to increase intensity. It is recommended to follow a structured progression, such as within the Empowered Motherhood Program, or seek guidance from a pelvic health physiotherapist.

Current clinical guidelines advise waiting until around 12 weeks postpartum before returning to running or other high-impact exercise (ACOG 2020; Goom et al. 2019).

Absolutely. Because we are mums ourselves, we know how challenging it can be to get out of the house some days, or even to put your baby down for half an hour.

That is why we have created Mum and Baby workouts that are designed to be done with your baby or toddler, whether they are in your arms, in the carrier, or in the pram.

These sessions focus on rebuilding strength, improving posture, and supporting your pelvic floor while bonding with your little one.

Our members love these workouts because they make movement feel realistic, flexible, and connected. It is a beautiful way to care for your well-being while sharing that time with your baby.