Today’s post is going to be short and sweet.
(Or bittersweet depending on how you take this information!)
So you understand the context:
I’m writing to you from a place of trained rehab and physio experience, as well as from my own mistakes made during the recovery from my first delivery (and how I got recovery right after my second delivery).
I’ve seen people both thrive and suffer miserably because of the following traps that the fitness industry often inaccurately promotes to people in recovery from delivering a child, whether it was by caesarian birth or vaginally.

In last week’s post I dove into how to choose a Postnatal Yoga class, emphasizing that this type of class will be most supportive for you as your body and mind recover from delivering a human.
Today I’m getting right into what you should watch out for and certainly avoid engaging in while your body is still finding its new normal.
So, without further ado, here are your Postnatal Recovery RED FLAGS (aka what to avoid):
1. HARD CORE EXERCISES
Literally. Your belly grew, your internal organs shifted, skin stretched, for some of us muscles separated (diastasis recti), and your abdominal muscles became much weaker for 9-10 months. Do not expect to go back to doing sit ups (or attempting them) right away, mountain climbers, or even crunches. Absolutely you need to start rebuilding your core support system, but you DO NOT want to do intense exercises before 8 weeks postpartum at the minimum. Your uterus is still shrinking, and as a result your body is not capable of full internal recovery and abdominal fibre reconnection beforehand. If you do abdominal exercises like sit ups you risk separating your rectus further, bottoming out through prolapse and the pelvic floor, or simply causing back pain later in life because your foundation is not cared for.
2. HIGH IMPACT SPORTS
Beside the fact you’ll probably pee yourself jumping around or sprinting, you can actually risk prolapse or undue stress on your pelvic floor and cesarean stitches. It’s best to do your pelvic floor exercises instead and wait until the doctor/physio gives you the go ahead. If you’re craving cardio, try a stationary bike, walking, or swimming.

3. HEAVY WEIGHTLIFTING
Weightlifting puts significant internal pressure on your body. If your pelvic floor or c-section scar is still recovering, you risk ripping, weakening or damaging them as they heal. To be able to properly lift heavy weights again in the future, you first have to make sure your internal core system is fully healed. Think massages for these recovering areas, stretching, and gentle engagements to reestablish neural connectivity.
4. HEAVINESS IN YOUR PELVIC FLOOR/THE FEELING THAT SOMETHING IS FALLING OUT OF YOUR VAGINA
If you experience this sensation during any form of exercise you must stop! Trust me, it’s not worth it. I made my prolapse worse because my ego wanted to go for a run. As a result I had to stop running for months longer than I would have earlier had I only stuck to low impact exercises and supporting my pelvic floor instead. Get yourself to the doctor or pelvic floor physio(highly recommended!) if you haven’t already.
5. ANY CLASS OR MOVEMENTS THAT JUST FEEL WRONG
Trust your gut on this one. You’ve got time in the future to explore challenging options if you so choose. Love yourself up instead and don’t be afraid to walk out of an exercise class or to turn off that youtube video. You deserve it!
Always make sure you feel safe and supported. The first 8 weeks, and realistically longer, are a time for bonding with baby and lots of kegel/pelvic floor exercises! It’s easy to get wrapped up in wanting to jump back into your old exercise routine, especially if it was a stressbuster for you.
My advice now is to stay open to different options on the workout front for now (postnatal yoga!!!); the more you tend to proper recovery and letting your body heal, the faster you’ll be able to do crunches, run, and whatever exercise you love most once again.
DoYogaWithMe has several Postnatal-specific classes on our website. You might enjoy the following to start:
- Julia’s Postnatal Yoga to Support Your Posture
- Sarah Jane’s Baby and Me Post-Cesarean Yoga
- Julia’s Postnatal Yoga for Prolapse
- Rachel’s Yin Yoga for New Moms
Remember, we all heal at different rates. Some people are back to traditional core exercises after the 8 weeks, others won’t return to them for a year or two. Try not to compare yourself to others, for there are so many different factors at play when it comes to recovery—you’re not doing yourself any service by wallowing on instagram or facebook while some other mama posts some ridiculous workout selfie. Instead, let’s breathe and send a lot of love to these amazing bodies that grew, carried, birthed, and continue to care for our young ones.
You wouldn’t ask someone who just had abdominal surgery to lift heavy weights and do 100 sit-ups, so why would you do that to yourself?
Lots of love and pelvic floor lifts,
Julia
Players are invited to lead a cunning character through imaginatively created obstacles and stages in level devil, a brilliant puzzle game that blends strategic thinking with amusing difficulties.
Integrating yoga into your daily routine is about creating space for yourself amid the busyness of life. It's not about the length or intensity of your practice but about the consistency and your presence during practice and in the rest of your life. By following these steps, you can bring the essence of yoga into every day, enriching your life with all that this ancient practice has to offer us.
Join yoga classes to get back in shape after giving birth and make your body more flexible and healthy every day. google doodle baseball