Effective Postpartum Exercises for Clients: Your Guide to Recovery and Strength

Foundational postnatal exercise begins with reconnecting to the breath, reactivating the pelvic floor muscles, and gently engaging the core abdominal muscles and deep abdominal muscles.—the core systems that provide stability and control. Kegel exercises, pelvic floor exercises, and pelvic tilts are excellent starting points. Over time, clients can layer in low-impact strength training, mobility work, and eventually moderate intensity aerobic activity, depending on comfort, readiness, and medical approval.

Ultimately, movement is medicine in the postpartum period—supporting better circulation, improved sleep, hormone regulation, and even reduced risk of postpartum depression. In the sections that follow, you’ll find practical tools and simple postpartum exercises to guide your clients toward safe recovery, increased energy, and the benefits of regular exercise long-term wellness.

Before jumping into a structured exercise program, the most important step for new moms is getting medical clearance—especially after a cesarean birth or complicated vaginal delivery. As a fitness professional, it’s critical to remind clients that readiness is not based on a timeline, but on how their body feels and heals. Most women are advised to wait until their six-week postpartum checkup before resuming exercise, but some may be cleared to begin exercising sooner with light, gentle exercise like walking or deep breathing.

Comfort also plays a major role in getting started. Recommend supportive attire, such as a pre-pregnancy sports bra or one that accommodates back and cup size changes due to breast milk production.

Clients should be encouraged to approach their postnatal exercise journey with patience and flexibility. While many are eager to feel like themselves again, overexertion too soon can delay recovery time or lead to setbacks.

The best way to prepare is to help clients understand the importance of foundational healing—pelvic floor activation, core reconnection, and alignment—before advancing into more demanding workouts.

Instead, postnatal core strengthening should focus on gentle, intentional engagement of the transverse abdominis—the body’s natural “corset.” Abdominal strengthening exercises like pelvic tilts, heel slides, and controlled leg lifts (done with knees bent and feet flat) are safe starting points when done with proper form.

Cue clients to exhale during effort, maintain neutral spine alignment, and engage the pelvic floor in sync with core contractions. Encourage them to gently pull the lower belly inward, avoiding bulging or doming in the lower tummy area.

Building the core back up is essential for reducing back pain, restoring posture, and supporting everyday movements like lifting the baby or getting out of bed. It also prepares clients for future strength training and more dynamic activity.

However, it’s important that they move at their own pace and stop exercising if they feel pain, pressure, or fatigue. A core recovery program should prioritize control over intensity and aim to tone abdominal muscles gradually—not quickly.

Breathing is more than just a recovery tool—it’s a foundation for healing, core activation, and emotional balance in the postpartum period. After giving birth, many clients unknowingly develop shallow, chest-based breathing patterns, especially if they’re under stress, sleep-deprived, or adjusting to the demands of newborn care.

Breathing pairs well with pelvic floor exercises, especially when exhaling during the lift phase of a Kegel. It also supports control during abdominal strengthening exercises and helps clients manage pressure within the abdomen and pelvic floor. These sessions don’t have to be long—even a few minutes of focused breathwork can help clients center themselves and reduce tension.

Building the habit is more important than chasing a full workout. Even a few mindful minutes of movement daily can make a big impact—physically and mentally.

In the early postpartum period, safe movement is gentle, supportive, and focused on recovery. Ideal postpartum exercises include pelvic floor exercises, pelvic tilts, bridges, modified side planks, and short walks. These target key areas like the core, hips, and back without overloading the body.

Clients recovering from a cesarean birth or significant diastasis recti should avoid high impact exercise and heavy lifting until cleared. Instead, prioritize alignment, breath, and posture over reps or intensity. Using props like pillows or wall support can enhancecomfort and safety.

The journey of exercise after pregnancy is filled with both opportunities and obstacles. For many new mothers, the postpartum period is marked by shifting priorities, emotional highs and lows, and a deep need for rest and healing. At the same time, the body craves movement—not for performance, but for recovery, strength, and mental wellbeing.

As a fitness professional, your role is to guide clients through this transition with compassion, patience, and practical support. Recovery doesn’t follow a straight line. Clients may face extra weight, core weakness, fatigue, or simply not feeling like themselves. Remind them that these experiences are normal and that progress is measured in presence, not perfection. For more insights on guiding clients through these challenges with effective behavior change strategies, visit FitFixNow.

Help them stay focused on what they can do—whether it’s reconnecting to their breath, completing pelvic floor exercises, or taking a 10-minute walk. Encourage flexibility in their exercise plan, allow space for rest, and celebrate consistency over intensity. Most importantly, listen to their needs and validate their effort.