By the Ima Wellness team · Updated 27 September 2026 · 3 min read
The short answer
Most new mothers can start gentle pelvic floor exercises, deep breathing and short walks soon after birth if they feel comfortable. Wait for your doctor's clearance, usually at the postnatal check, before harder exercise, and longer after a C-section. Avoid crunches if your tummy muscles have separated.
Most new mothers can start gentle pelvic floor exercises, deep breathing and short walks soon after birth if they feel comfortable. Wait for your doctor's clearance, usually at the postnatal check, before harder exercise, and longer after a C-section. Avoid crunches if your tummy muscles have separated.
Start gently
- Pelvic floor (Kegel) exercises: squeeze as if stopping the flow of urine, hold for a few seconds, release. Build up to 10 times, three times a day.
- Belly breathing: breathe into your tummy, then gently draw your navel in as you breathe out.
- Short walks: start with 5 to 10 minutes and build up slowly.
- Posture resets: during feeds, bring the baby up with a pillow and roll your shoulders back afterwards.
Wait for clearance before
- Running, jumping or lifting weights.
- Crunches and sit-ups, especially if you see a bulge down the middle of your tummy (possible diastasis recti).
- Any exercise that causes pain, heavy bleeding or leaking.
Where massage fits
After the 40 days and your doctor's clearance, a gentle Back & Shoulder or Swedish massage eases feeding posture. Read our guide to massage after delivery.
Please read: this article is general information about massage and everyday wellbeing. It is not medical advice. If you have pain that is sharp, getting worse, or comes with numbness, tingling, weakness or fever, see a doctor first.
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Book on WhatsAppQuestions women ask
When can I start exercising after delivery?
Gentle pelvic floor exercises and short walks can usually start soon after birth if comfortable. Wait for your doctor's clearance for harder exercise.
Can I do crunches after a C-section?
Avoid crunches until your doctor or physiotherapist says your tummy muscles are ready.
