How I Started Moving Postpartum (Before My Doctor’s Clearance!)
One of the most common questions I get after three pregnancies is: “When did you start working out postpartum?” And the truth is, it didn’t start with a workout at all—it started with deep core and pelvic floor work.
I get it—you’re eager to move again. I was too! But after my first pregnancy, I quickly realized that jumping straight back into exercise without rebuilding my foundation made everything harder. Instead of feeling strong, I felt weak, unsupported, and at risk for issues like leaking, back pain, and core instability.
That’s why, with my next two pregnancies, I took a completely different approach. Instead of waiting until my six-week clearance to “start,” I began with small but powerful movements early on—movements that made a huge difference when I was ready to return to lifting weights and more intense exercise.
Why Early Postpartum Recovery Matters
Here’s the thing—pregnancy and childbirth place a lot of stress on your core and pelvic floor. No matter how you delivered, your body needs time and the right kind of movement to heal properly. And while we often hear about waiting for that magic six-week clearance, the truth is, there are safe and gentle ways to start reconnecting with your body before then.
What I Focused on First
Rather than jumping into workouts right away, I focused on:
✅ Deep core engagement – Learning to activate my deep core muscles (like the transverse abdominis) helped me rebuild strength from the inside out.
✅ Pelvic floor connection – Breathwork and gentle activation helped me restore control and support.
✅ Posture + alignment – Motherhood has us constantly carrying, lifting, and bending. Working on alignment helped me move more efficiently and avoid pain.
✅ Breathwork – Relearning how to breathe properly (yes, really!) was key to supporting my core and preventing issues like diastasis recti and prolapse.
These movements weren’t about burning calories or “bouncing back.” They were about feeling stronger, more stable, and better equipped for both workouts and everyday mom life.
When Can You Start Moving?
If you had an uncomplicated delivery, you may be able to start gentle core and pelvic floor work within the first few days or weeks postpartum. (Always check in with your doctor first!) The key is to start slow and listen to your body—this isn’t about intensity, it’s about restoration.
The best part? These movements don’t just help in the early weeks—they continue to support you long after postpartum. Even now, after returning to strength training, I still do these foundational exercises daily.
24-Day Early Postpartum Restore
Because I know firsthand how important this process is, I created my 24-Day Early Postpartum Restore Program—a step-by-step guide designed to help you rebuild from the inside out.
💛 What’s inside?
✔️ Daily movement sessions focused on core + pelvic floor recovery
✔️ Breathwork + posture techniques to help you feel more supported
✔️ A simple, structured plan to help you regain strength safely
Whether you’re a few days, weeks, or months postpartum, it’s never too late to start rebuilding your foundation.
Ready to feel stronger from day one?
Join BGTV today and get access to the 24-Day Early Postpartum Restore Program—because your postpartum recovery deserves more than just waiting for clearance.