The Dos and Don’ts of Getting Back in Shape

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.