Why I Think Moms Are Terrified to Exercise Postpartum—And What I Tell My Patients
0🚨 New moms, let’s talk. 🚨
If you’re sitting there, 8 weeks postpartum, wondering if one wrong move is going to wreck your pelvic floor forever, I need you to take a deep breath. Your body is not broken.
I get DMs and emails all the time from moms saying:
👉 “I want to do more, but I don’t want to overdo it and cause prolapse.”
👉 “I leaked a little pee, so now I’m scared to exercise.”
👉 “I have NO idea where to start without making things worse.”
Here’s exactly what I tell moms when they ask me this:
1️⃣ Start Walking—As Soon As You Can. Short walks, then longer ones. With or without the stroller. Walking helps rebuild endurance, core control, and pelvic floor function without overloading your system. PLUS, early postpartum exercise (even just walking) has been shown to improve sleep, mood, and mental health. And let’s be real—when was the last time you turned down better sleep? 😴
2️⃣ Reconnect With Your Core & Pelvic Floor—But Don’t Just Do Kegels. I’m not about that “just squeeze harder” life. Instead, let’s work on breathwork, coordination, and proper engagement so your deep core and pelvic floor can actually support you when you move. (DM me for my basic postpartum exercise playlist link!)
3️⃣ Add Strength—Your Body Needs It. Bodyweight exercises, resistance bands, light weights—whatever feels good. Strength training doesn’t cause prolapse, it actually helps prevent it by building the support system your body needs. 💪
4️⃣ Pay Attention, But Don’t Panic. A little leakage? Some pressure? These are just data points, not red alerts. This is how we figure out what your body can and can’t handle right now. It’s not about avoiding movement—it’s about learning what works for you and adjusting as you go. And if something feels off? That’s where I come in, so we can problem-solve instead of fear-mongering.
The sooner you start moving, the sooner you get the real benefits—better sleep, less depression, and a stronger, more confident YOU. Your body was built to recover. And guess what? Movement is part of that recovery. 💥
👉 Drop a ❤️ if this hit home for you! And if you’re ready to move but feel stuck, I’m here to help. 👇
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