• All women should get the go-ahead from a provider before beginning intense exercises, like running or jumping rope. But if you had a C-section, make sure you clear any workout with your provider—as well as any heavy lifting. (Even the baby!)
  • Start with walking. Added bonus: You can push the baby in a stroller!
  • Build up to moderate workouts: The American College of Obstetricians and Gynecologists recommend 30 minutes, 5 days a week of moderate exercise (meaning that you can talk normally while doing it).
  • Feed your baby—or pump—before your workout.
  • Wear a bra with good support to protect your breasts.


  • Push yourself too much, too fast: Spend 10 minutes warming up your muscles before jumping in. And always stop as soon as you feel pain.
  • Stick to cardio. Try other workouts, such as Pilates, yoga, weight training, and even just sit-ups and push-ups to work different muscles. Try to add in weight-bearing exercises two days a week.
  • Go it alone: Group exercise can keep you motivated. Seek out postpartum classes at gyms, studios or community centers in your area that are designed for new moms.
  • Forget to drink water: Staying hydrated is always crucial—especially if you’re breastfeeding.
  • Wait for the right moment: Even taking advantage of 10 minutes can benefit your body.


For more helpful information about life with your newborn, click below.