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Exercise after Child Birth

Physical activity helps the new moms to recover after child birth keeping them more fit and energetic. Research has shown that the new moms who start working out within 6 weeks of delivery feel better about them and adjust more promptly to motherhood. You need to be very careful and may take more time if you are still in recovery after C -Section.

Tips to Start Exercise after Child Birth

  • Watch for your bleeding to stop. If bleeding starts to get heavier again, then it is a signal that your body needs more time to heal.
  • Wear sports bra as your breasts need support when exercising.
  • If you are breast feeding mother, feed before exercise.
  • Drink plenty of water before, during and after exercise.
  • Incorporate exercise into your daily activities as much as possible.
  • Whenever you feel ready, start exercise such as walking and cycling. Swimming is also a good option if your bleeding has stopped.
  • Run upstairs. Go up and down the stairs many times a day.
  • Play outdoor games with children.


  • Use Kegel exercise as it prevents pelvic floor problems.
  • Try pelvic tilt daily to strengthen your abdominal muscles.

Method for Pelvic Tilt

Pelvic tilt is good exercise to strengthen abdominal muscle. Lie on your back on the floor with knees bent. Flatten your back against the floor and tighten your abdominal muscles. Now bend your pelvis up slightly. Hold for 10 seconds. Repeat five times and work up to 10 to 20 repetitions.

Further, if you want to take an exercise class, try to find a postpartum exercise specialist for better guidance.

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