Bringing new life into the world is a remarkable journey but it’s also a physically demanding one.
Postnatal recovery is often underestimated, with many new mothers eager to “bounce back” to their pre-pregnancy bodies and fitness levels, or feeling pressure from outside sources like social media to do so. However, the postnatal period – also known as the fourth trimester – should be a time for healing, reconnection, and gradual, appropriate reconditioning.
The team behind the Carifit app – including postnatal fitness experts, our women’s health physiotherapist and GPs are here to bring you top tips to support a safe, effective return to full function and postnatal recovery after childbirth.
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Prioritise rest and recovery before exercise
It may sound counterintuitive when you're motivated to get moving again, but rest is not a luxury; it's a necessity. Childbirth, whether vaginal or via C-section, is a major physical event that affects every system in the body. Adequate rest supports tissue repair, hormone regulation, and emotional well-being.
“Think of the first six weeks as your recovery window,” says Lucy Allen, our women's health physiotherapist. “Use this time to focus on sleep when possible, nourishing meals, hydration, and gentle movement like walking or breathwork and early-stage core activation. Avoid high-impact or intense workouts during this phase.”
Tip: Instead of jumping into workouts, practice diaphragmatic breathing and pelvic floor awareness for the first six weeks postpartum. These are the first steps in postnatal recovery and will lay the foundation for future strength work.
Book a postnatal physiotherapy check-up
Many women are discharged from maternity care with little to no follow-up on their physical recovery. A postnatal check with a women’s health physiotherapist is invaluable, ideally around 6–8 weeks postpartum.
This assessment typically includes checking pelvic floor function, abdominal separation (diastasis recti), scar tissue (C-section or perineal), bladder and bowel health, and musculoskeletal alignment.
“A tailored assessment can identify hidden issues before they become long-term problems,” explains Lucy Allen. “It also helps us guide safe return to exercise based on your individual recovery.”
Tip: Find your local women’s health physio and book a postnatal MOT; it is great for peace of mind.
Rebuild core and pelvic floor connection
Pregnancy and birth impact the core system, especially the pelvic floor, deep abdominals, and diaphragm. Rather than doing crunches or planks early on, focus on reconnecting and strengthening this internal unit.
“Breath is your secret weapon,” says Carifit founder, Vern Hill. “With every exhale, engage the pelvic floor and gently draw in the deep abdominals. This connection is crucial for regaining control and strength.”
Start with low-load, functional exercises like glute bridges, bird-dogs, and bodyweight squats paired with breathwork, before progressing to resistance or impact-based moves. The Carifit app is packed full of easy to follow early stage recovery plans to do at home.
Tip: Avoid holding your breath during exercise. This increases intra-abdominal pressure and may worsen diastasis or prolapse symptoms.
Go gradual with your fitness goals
It’s tempting to rush back to your pre-pregnancy routines, but recovery is not linear. Hormonal changes (like relaxin) can linger for months postpartum, affecting joint stability and muscle function. Sleep deprivation and breastfeeding also alter energy levels and recovery time.
“Respect the timeline of your body, not the timeline of social media,” advises Vern. “Progressive overload is still the principle, but it must be applied carefully and with postnatal recovery in mind. Your timeline is personal but the stages and principles you need to follow are applicable to all new mums; the speed at which to progress is the big variable person to person, based on previous fitness, time and energy post birth. Be patient and kind to yourself”
Start with two to three 20-minute sessions a week. Focus on mobility, strength, and posture before adding intensity or high-impact work like running or HIIT.
Tip: Follow a postnatal-specific program via an app like our Carifit app or work with a certified postnatal recovery trainer to avoid common pitfalls.
Address postural changes and everyday movement
Pregnancy and postnatal life often bring postural adaptations: rounded shoulders from feeding, tight hips from sitting, and a forward-tilting pelvis. If left unaddressed, these can cause back pain, incontinence, or hinder fitness progress.
“Functional strength is built through everyday movements,” Lucy, our physiotherapist notes. “Learn to lift your baby with good mechanics, align your posture during feeds, and engage your core during daily tasks.”
Include exercises that promote balance, spinal mobility, glute activation, and thoracic extension to counteract these postural stresses.
Tip: Try stacking pillows or using a feeding cushion to support posture during breastfeeding or bottle-feeding.
Be kind to your mind as well as your body
Postnatal recovery isn’t just physical, it's deeply emotional. Fluctuating hormones, body image challenges, and the mental load of caring for a newborn can take their toll. It’s okay to grieve your “old” self while growing into your new identity.
“Comparison is the thief of joy in the postnatal period,” says our resident GP, Dr Stephanie Ooi. “Celebrate small wins and listen to your intuition.”
Mindful movement, community support, and professional help (where needed) can make a big difference. Whether it’s joining a postnatal Pilates class, talking to a counsellor, or simply walking in nature, honour your mental and emotional recovery, too.
Tip: Track your wins, like less leaking, improved sleep, or increased energy, not just weight or aesthetics.
Final thoughts
Your postnatal body deserves compassion, patience, and smart support. By prioritising healing, building from the inside out, and leaning on trusted professionals, you can return not just to where you were but often stronger, more connected, and more empowered than before.
Looking for more postnatal guidance? Find out more about how the Carifit app can support you on your recovery journey here and follow Carifit on Instagram for tips directly from our founder.