Is it safe to exercise right after giving birth?

You’ve just had a baby, and you might be wondering: When can I start moving again? Is it safe to exercise in the first weeks? What kind of movement is OK?

At SuperMums, we get these questions all the time. And the answer isn’t about going back to the gym or running 5K, it’s about listening to your body and starting small, safely and intentionally.

specific exercises at home right after giving birth - My first 6 weeks Postpartum

A woman doing postpartum recovery exercises at home – My first 6 weeks Postpartum

Meet “My First 6 Weeks as a SuperMum”

That’s why we created My First 6 Weeks as a SuperMum, an adapted, fully online and pre-recorded movement programme designed specifically for the postpartum quarantine, those first six weeks when your body is healing, adjusting and holding it all together after the marathon of birth. If you’ve had a C-section, you can start from week 3 after your surgery.

This programme focuses on pelvic floor exercises that are soft but specific, and designed to be done sitting or lying down, perfect for early recovery. You’ll start with gentle breathing, hip relaxation and back relief to ease discomfort from feeding and holding your baby, with a slow progression across the six weeks.

This programme isn’t about “getting your body back.” It’s about:

  • Relieving tension from long nights breastfeeding or holding your baby
    • Gently stretching and relaxing tight muscles
    • Starting to reconnect with your pelvic floor
    • Using Hypopressives by LPF to breathe, realign and activate deep core support

Each routine lasts around 5 minutes, so you can do it while daddy changes a nappy or while the baby naps. The idea is to help you feel more comfortable in your body and cared for, without pressure.

Why movement matters in the early postpartum

Your body has gone through huge changes. Even lying down, sitting and holding your baby can cause new tension and aches. A bit of mindful movement can make a big difference in how you feel, both physically and emotionally.

We’re not talking workouts. We’re talking short, adapted routines that you can do lying on the mat or even in bed. Things that help you:

  • Breathe better
    • Release the neck and shoulders
    • Stretch the hips and back
    • Feel like yourself again, one small step at a time

What makes it safe?

“My First 6 Weeks” is designed by experts who understand the postpartum body. It focuses on posture, breathing and pelvic floor activation — all adapted to support your recovery and gently reintroduce movement.

  • No impact
  • Breathing techniques that support healing
    • A slow pace that respects your rhythm

It’s safe, specific and structured to support, not push.

👉 Want to learn more about how we support postpartum recovery from day one? Visit www.supermums.be

👉 Ready to join “My First 6 Weeks as a SuperMum”? Sign up here: https://supermums.be/programs/