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 so 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.
So which is it?! And when can you start?
Early postpartum exercise is safe and effective - and there are so many exercises you can start before 6 weeks postpartum.
What’s important is that early postpartum movement is intentional, incremental, and mindful of the massive event your body just experienced in pregnancy and birth.
As a pelvic floor PT who has had my fair share of pelvic floor woes after birth, I want you to know that there is SO much you can do as early as day 1 to begin your postpartum pelvic floor recovery.
Keep reading for some of my favorite exercises you can start before 6 weeks postpartum.
What to Know Before You Start Postpartum Exercises
We can’t talk about when to start pelvic floor exercises after birth without talking about how.
It’s essential that you begin moving slowly and intentionally.
While pregnancy and childbirth are natural physiological processes, birth is still a major physical event. Your body is healing from:
9–10 months of pregnancy
A wound on your uterus where the placenta detached
Significant strain to your pelvic floor (yes — C-section mamas too)
Possible tearing or an abdominal incision
Postpartum recovery timelines vary widely. When you begin to exercise postpartum, depends on your pregnancy, your birth, and your baseline strength.
If you had HG and weren’t able to exercise much in pregnancy, rebuilding strength may take longer. If you strength trained throughout pregnancy, you may feel stronger sooner — but that doesn’t mean you’re immune to pelvic floor issues.
This is why I believe every woman deserves pelvic floor physical therapy during pregnancy and postpartum. But if you haven’t seen anyone yet, this is a great place to start.
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.
As a pelvic floor PT specializing in postpartum recovery and return to exercise, I recommend beginning early with intentional, restorative work.
Now — a few caveats:
The FIRST part of postpartum recovery is rest. I strongly recommend following the 5-5-5 rule and protecting those first two weeks (if not longer).
The best exercises you can start before 6 weeks postpartum include diaphragmatic breathing, gentle core activation, and mobility work.
Some movements may be appropriate around 4–6 weeks postpartum, as long as they feel good and don’t increase symptoms.
Working with a pelvic floor PT for an individualized early recovery plan is always ideal.
And if you’re not ready to exercise 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.
As a pelvic floor therapist in New Orleans (offering virtual services everywhere), I help women create individualized recovery plans during those first 0–6 weeks so that when they reach their “all clear” appointment, they’re not starting from scratch — they’re progressing.
Why Waiting 6 Weeks to Exercise Postpartum Is Problematic
In 2026, are we really still telling moms to do nothing for 6 weeks… and then magically return to running or CrossFit?
At 6 weeks postpartum, your tissues are still healing. Jumping back into high-impact exercise without preparatory work — like targeted postpartum physical therapy exercises — can increase your risk of injury and pelvic floor dysfunction.
Just like you wouldn’t return to running immediately after an ankle sprain, you shouldn’t return to high-level exercise without rebuilding your core and pelvic floor first.
You don’t need to wait — but you do need to move intentionally.
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
2. Transversus abdominis activation
3. Heel slide
4. Lower trunk rotation
5. Cat cow
6. Good mornings
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
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.
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.
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.
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Ready for More 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.
If you are within the first 6 weeks postpartum, 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 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.
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
If you want to stay connected, make sure to Follow me on Instagram @drjuicyjackie for more expert (and no-TMI) postpartum advice.
