Exercises You Can Start Before 6 Weeks Postpartum - A Pelvic Floor PT’s Guide
If you’re wondering what exercises you can start before 6 weeks postpartum, you probably JUST had a baby (or maybe you’re about to) — so CONGRATS mama. You did it.
As you’re recovering from birth, I know you’re probably experiencing things like:
Swelling and pain in the vagina
C-section incision tenderness
That HEAVY feeling in your butt when you are standing for more than 5 minutes
Leaking when you lift the car seat into the car
General achiness and pain
And you might be processing a lot too - because birth is an insane experience, whether it was super empowering and smooth, or maybe a bit traumatic (I’ve soooo been there, mama).
Hi, I’m Dr. Jackie! I’m a doctor of physical therapy specializing in the pelvic floor in pregnancy, postpartum, and beyond. I want you to know you’re in the right place for all things postpartum, pelvic floor, and motherhood.
In this guide, I’m going to share my advice on how to get started with postpartum exercises before 6 weeks, so that you feel empowered in your postpartum recovery.
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The Postpartum Recovery Timeline
Unfortunately, there’s not a lot of great information out there about early postpartum recovery. It’s just “wait 6 weeks” and “ONLY rest.”
Meanwhile…
You have to lift the car seat into the car
You have to pick your baby up
You might even have a 30-40 lb toddler to wrangle
(And some mamas unfortunately have to cart back and forth to the NICU — if that’s you mama, I’m sending hugs)
All while your pelvic floor and core are at a fraction of their strength.
When your abs feel like goo, your pelvic floor is aching, your tears or C-section scars are tender, and everything just feels HEAVY down there... rest IS important, but intentional pelvic floor and core exercises can actually help SO much.
Movement is medicine, after all.
Early postpartum exercise is safe and effective — and there are so many exercises you can start before 6 weeks postpartum.
What to Know Before You Start Postpartum Exercises
Quick reminder before we dive in: everyone’s healing timeline looks a little different, depending on your pregnancy, your birth, and your starting strength.
I walk through exactly how to think about that — plus the signs your body is ready to begin — in When to Start Pelvic Floor Exercises After Birth.
You Don’t Have to Wait 6 Weeks
Please hear me when I say: you actually DON’T have to wait 6 weeks to start moving. The FIRST part of postpartum recovery is still rest (it’s so important to protect those early weeks).
But once you’re ready for gentle movement, intentional, restorative exercise can help, not hurt, your healing.
And if you’re not ready yet — physically, emotionally, or logistically — I get it! There is no rush.
But if you want to move, let’s help you do it well.
What to Focus on Early
If you’re freshly postpartum, you can begin gentle exercises before 6 weeks postpartum as early as day one.
The focus should be:
Breathwork
Gentle core activation
Mobility
And lots of rest
As both a pelvic floor PT and a mom, I’ve seen the best long-term outcomes when we overemphasize rest in those early weeks. Staying mostly in bed for at least the first two weeks — the 5-5-5 rule — makes a significant difference.
Maybe the better question isn’t just when to start pelvic floor exercises after birth… it’s which exercises you can start before 6 weeks postpartum — and how to do them well.
(Keep reading — I’ll share my favorites below.)
Exercises You Can Start Before 6 Weeks Postpartum
Here are some of my favorite exercises that you can start BEFORE 6 weeks postpartum.
Remember, everyone’s recovery is different, and it’s so important to build a foundation first.
If you need somewhere to start at the VERY beginning, my Postpartum Recovery Kickstart Progam goes into detail about what to do each day of recovery - from movement, to balancing rest with walking, to recovery mindset, and the most essential products you need for the early tender days after birth.
1. Core activation breath
Start on all fours in a tabletop position: shoulders over wrists, hips over knees.
Inhale into your rib cage, allowing expansion through your sides and back.
Exhale as you gently draw your belly up and in, pulling your pubic bone toward your belly button. At the same time, lift your pelvic floor—imagine a gentle upward squeeze from the sit bones.
Use a soft sound like “shhh” as you exhale to help activate your deep abdominals.
Inhale to release and expand again.
Continue for several breath cycles, focusing on control and connection between breath, core, and pelvic floor.
2. Transversus abdominis activation
Lie on your back with your knees bent. Place your hands on your belly.
Inhale, expanding into your ribs, abdomen, and pelvic floor.
Exhale while saying “sh” to activate your pelvic floor and abdominal muscles.
Cues and tips: As you exhale, imagine drawing your rib cage toward your pelvis and your pelvis toward your rib cage. Visualize zipping up from your pubic bone to your belly button.
3. Heel slide
Lie on your back with your knees bent.
Inhale to prepare, expanding into your ribs, pelvic floor, and belly.
Exhale and say “sh” as you slide one heel at a time down to straighten your leg and bring it back to the start position.
Alternate legs for the prescribed reps
Cues and tips: make sure the stationary leg is grounding into the floor. Imagine driving your foot and heel into the floor as you lift the opposite leg.
4. Lower trunk rotation
Lie on your back with your knees bent and your feet slightly wider than hip-width apart.
Gently rotate your knees from side to side. Inhale and exhale naturally as you move. You should feel a gentle rotation through your lower back, pelvis, and hips.
Continue with smooth, controlled motion, using your breath to support relaxation and mobility.
5. Cat cow
Start on your hands and knees in a tabletop position.
Inhale as you drop your belly, arch your lower back, and lift your head and chest—this is your “cow” position.
Exhale as you round your spine, pushing the floor away with your hands and drawing your shoulder blades apart—this is your “cat” position.
Flow smoothly between cat and cow, moving with your breath. Focus on creating mobility through your entire spine—from your upper back down into your sacrum.
Continue for several breath cycles, moving slowly and with control.
6. Good mornings
Ground your feet firmly into the floor. Place your hands behind your head. Keep a slight bend in your knees.
Begin by moving your bottom back toward the wall behind you, lengthening through your sit bones and glutes.
Hinge at your hips like a door—your torso is the door, and your hips are the hinge.
Inhale as you move your trunk forward and your hips back.
Exhale as you squeeze your glutes, lift your pelvic floor, and return to standing.
Final Thoughts on Postpartum Exercises Before 6 Weeks
If you hear nothing else, please hear that the FIRST part of postpartum recovery is REST. I found so much relief following the postpartum 5-5-5 rule, and recommend protecting those first 2 weeks (if not up to a month) as much as possible.
You can do all of the above exercises during this time period.
If you are looking for a full day-by-day exercise plan for the first two weeks postpartum, complete with a gentle core and pelvic floor exercise routine you can do while resting in bed, make sure to check out my early postpartum recovery guide.
Next steps - I got you!
If you want specific, daily exercises for your postpartum recovery designed by a Pelvic floor therapist and postpartum exercise specialist, Postpartum Kickstart is for you.
Whether you are hoping to get back into running with your baby in tow, or just want to heal well so you can wear your baby without back pain or pressure, this is THE program for you.
Postpartum Kickstart is a progressive, physical therapist-designed, core and pelvic floor recovery plan that builds your strength foundation from delivery day to your 6-week checkup.
Postpartum Kickstart is the program for all mamas in the Early Postpartum phase.
Inside Postpartum Kickstart you’ll find:
✅ Safe, progressive core and pelvic floor exercises you can begin as early as day one postpartum
✅ Clear guidance for diastasis recti, perineal tears, prolapse symptoms, and C-section recovery
✅ App-based programming that tells you exactly what to do each day — no guessing
✅ 6 weeks of adaptable workouts designed for fluctuating energy, limited sleep, and real-life motherhood
✅ A strength foundation that prepares you to return to running, lifting, and toddler-chasing — without leaks, pain, or pelvic pressure
✅ Education and support around the full recovery picture: return to sex, breastfeeding-related changes, birth trauma processing, and the identity shift into motherhood
Because mama, you deserve to feel empowered with a safe 6 week postpartum workout plan.
Get Postpartum Kickstart, your 6 week exercise plan to recover from Cesarian or vaginal birth.
Looking for Individual Support?
Hi! I’m Dr. Jackie Roelofs
- a doctor of physical therapy specializing in the pelvic floor in pregnancy, postpartum and beyond. My postpartum recovery programs are available in person in New Orleans, and worldwide through my fully digital postpartum programs.
If you are craving support after undergoing one of the biggest transformations of your life, fill out a contact form and I’ll reach out to you within 2 business days Scheduling a 1:1 postpartum pelvic floor consultation.
If you just had a baby - whether vaginally or by C-section- make sure you check out my E-Book, Rest, Breathe, Begin: a postpartum recovery guide for those first few weeks at home with baby. It includes thorough guidance on early postpartum recovery, with exercises you can do from your own bed to reconnect to your core, reduce pain, and kickstart your recovery and return to exercise after C-section.
And when you’re ready, get moving with Postpartum Kickstart - my comprehensive 6 week program that takes you from your first day home with baby too your 6 week checkup.
Next on Your Reading List:
Pelvic Floor Therapy After C-Section: the key to recovering from pain, healing your core, and getting back to exercising
Postpartum Workout Equipment Every New Mom Needs- the ultimate guide to essential postpartum workout gear for at home or on the go
Preparing for Postpartum - a Pelvic Floor Physical Therapist’s postpartum essentials checklist
When to Start Early Postpartum Pelvic Floor Exercises: A Guide for New Moms
If you want to stay connected, make sure to Follow me on Instagram for more expert (and no-TMI) postpartum advice.
