The Perfect Postnatal Exercise Program to Get Active After Pregnancy

Pregnancy
Written By Zyto Head Exercise Physiologist Afnan Yazdan

At Zyto, we’ve supported hundreds of women in their postnatal recovery journeys—across clinics, home visits, and within our broader wellness network. This guide draws from that experience: real mums, real limitations, and real wins. Instead of chasing bounce-back culture, we advocate for progressive, phase-based movement that listens to your body and rebuilds from the inside out.

Table of Contents

    Postnatal Exercise Program Guidelines

    A successful postnatal program isn’t about losing weight fast—it’s about healing, rebuilding, and eventually thriving. Here’s how we approach it:

    Phase 1: Immediate Postpartum (0–6 Weeks)

    Focus: Recovery, reconnection, and gentle movement.

    In our clinics, we often meet women who feel unsure about what “safe” movement looks like after birth. The truth is, recovery doesn’t start with sweat—it starts with breath.

    We begin by helping clients reconnect to their core through diaphragmatic breathing. This isn’t just about calming the nervous system (though that’s a bonus). It’s about re-establishing pressure control through the core and pelvic floor—what we call the deep system.

    From there, we gradually layer in gentle, foundational movements:

    • Pelvic floor contractions (Kegels): Start with 10–15 reps, 2–3 times a day. Quality matters more than intensity—think slow, intentional lifts and releases.

    • Abdominal bracing: Practice gently activating the deep abdominal wall (transversus abdominis) while seated, standing, or lying on your side.

    • Walking: Begin with 5–10 minutes at a conversational pace. Only increase if you feel energised afterward, not depleted.

    • Gentle stretching: Focus on commonly tight areas—shoulders, hips, and lower back. Think of it as mobility, not flexibility.

    Many of our clients find that the simplest movements fit best into their day—often while feeding, settling, or resting. Pelvic floor work during breastfeeding, or gentle core activation while lying on the couch, can be just as effective as a structured session.

    That kind of flexible, individual pacing is exactly what makes early postnatal movement both effective and sustainable.

    Phase 2: 6–12 Weeks Postpartum

    Focus: Rebuilding strength with guidance.

    We often say: movement in this phase is less about challenge and more about consistency. We see better results when mums pair guidance with patience.

    • Light resistance training using bands or machines—prioritize form.

    • Swimming (once cleared and bleeding has stopped).

    • Modified Pilates or yoga—focus on control, not contortion.

    • Low-impact cardio—think stationary bike, brisk walking, or step classes.

    One client described her turning point: “I stopped comparing myself to pre-baby me. That’s when training felt like freedom again.”

    Phase 3: 12–16+ Weeks Postpartum

    Focus: Return to high-intensity training (if cleared).

    With pelvic health clearance, many of our clients successfully resume running, HIIT, or lifting—but only after passing basic function screens.

    • Begin interval-based running (e.g., 1-minute jog / 2-minute walk).

    • Progress from machines to compound lifts (e.g., deadlifts, squats).

    • Always monitor pelvic symptoms: leakage, pressure, fatigue.

    • We teach clients to adjust intensity based on energy, sleep, and lochia patterns.

    What Makes a Postnatal Program Successful?

    We’ve found that the most sustainable programs include:

    Professional Support: Tailored, Evidence-Based Guidance

    Postnatal recovery is not one-size-fits-all. Programs led by postnatal-trained exercise physiologists and physiotherapists ensure that each stage of recovery is appropriately paced and adapted to individual needs. This is especially crucial for those recovering from caesarean sections, perineal trauma, or pelvic floor dysfunction. Early mobilisation, guided by professionals, can aid in healing and reduce complications such as deep vein thrombosis (DVT) and back pain (​DGFT).

    Pelvic Floor Rehabilitation: Strength and Relaxation

    Pelvic floor health is foundational. Strengthening these muscles helps prevent incontinence and supports pelvic organ function . Equally important is learning to relax the pelvic floor. Overactive or tight muscles can lead to pain and dysfunction. A balanced approach, incorporating both strengthening and relaxation techniques, is essential for optimal recovery (​NHS)

    Nutrition, Sleep, and Hydration: Supporting Recovery

    Postnatal fatigue is often a sign of physiological depletion, not a lack of motivation. Adequate nutrition replenishes energy stores and supports healing. Hydration is vital, especially for breastfeeding mothers, as it aids in milk production and overall bodily functions. Sleep, though challenging with a newborn, is crucial for recovery. Establishing a healthy sleep environment—cool, dark, and quiet—can improve sleep quality.

    Structured Rest: Knowing When to Pause

    Rest is not a luxury; it's a necessity. Structured rest periods allow the body to heal and prevent overexertion. In the early weeks postpartum, lying down for 30 minutes twice a day can help reduce pelvic floor strain and promote recovery . Understanding when to rest and when to engage in activity is a skill that supports long-term well-being (BenendenHospital).

    Sample Weekly Plan (Post 6 Weeks)

    Monday: 20-min walk + pelvic floor exercises

    Wednesday: Resistance band workout + stretching

    Friday: Postnatal yoga or Pilates

    Our Experience: What We’ve Learned

    From treating postnatal mums in the clinic to home-based rehab, we’ve seen that:

    • Women often push too soon without pelvic health clearance.

    • Breathwork and pelvic floor work are more effective when integrated into daily tasks (like feeding or pram walks).

    • Progress isn’t linear—sleep, stress, and emotional load change everything.

    One mum told us, “The real strength came when I let go of doing it ‘perfectly’ and started doing it consistently.”

    Closing Thoughts

    Postnatal recovery isn’t just about fitness—it’s about reclaiming your body with care, not pressure. At Zyto, we help women navigate that with structure, empathy, and science-backed progression.

    Your recovery deserves strategy—not slogans. Let’s rebuild from the inside out.

    References:

    Zyto Head Exercise Physiologist Afnan Yazdan

    Afnan has contributed to the Cardiac Rehab Clinic at Canberra Health Services and designed tailored exercise plans at Icon Cancer Centre Canberra, improving patient health and independence outcomes. Known for his patient-focused, evidence-based approach, Afnan specializes in clinical assessment, preventative care, and group-based rehabilitation, fostering better outcomes and a supportive community.

    Qualifications: Bachelor of Exercise Physiology & Rehabilitation ,University of Canberra | Bachelor of Sport & Exercise Science University of Canberra |

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