When to progress from Postpartum Pelvic Floor and Core Restore?
This has got to be one of the most common questions we get from mums returning to exercise. The truth? There’s no one-size-fits-all answer.
Every birth, postpartum recovery, and even every baby is different, meaning the right time to take the next step will vary for each mum. There are so many factors to consider, for example birth injuries but we hope this helps you feel more confident knowing when you can progress from rehab workouts into other workouts.
If you are yet to start your journey back into exercise - a great starting point is consistently completing our Postpartum Pelvic Floor and Core Restore class three times a week, alongside your daily pelvic floor exercises. Consistency is everything! This workout is all about building a solid foundation to work from and regaining your strength from the inside out.
Signs You're Ready to Progress on from rehab workouts
Before moving on into more harder workouts it essential to ensure you can confidently:
Maintain core pressure – Control your abdominal muscles without coning or doming.
Activate your pelvic floor and deep core muscles – Proper engagement is crucial when adding more load.
Coordinate breath with movement – Avoid breath-holding, which increases pressure on the pelvic floor.
Recognise your exercise threshold – Know your limits and avoid discomfort or excessive fatigue.
Confidently manage and monitor symptoms – If you have a condition like prolapse, it’s important to understand what your body can handle. You should feel confident in recognizing when an exercise feels good, when modifications are needed, and how to adjust movements to suit your body’s needs.
What’s Next? Your Postpartum Exercise Pathway
Once you’ve built a solid foundation, you can start introducing more variety and intensity into your workouts. A gradual approach is key:
Low-impact strength and mobility work – Begin incorporating bodyweight exercises and gentle mobility movements, ensuring you can maintain core control throughout.
Progressive strength training – When bodyweight exercises feel comfortable, introduce light weights and resistance training while continuing to check in with your pelvic floor and core.
High-impact workouts – Activities like running or HIIT should only be introduced once you’ve built sufficient strength in your core, glutes, and postural muscles to support pelvic floor function and overall stability.
She Moves Workout Recommendations
Start with → As mentioned your first stop should be our Postpartum Pelvic Floor and Core Restore workout three times a week, alongside your daily pelvic floor exercises. This workout is all about building a solid foundation to work from and regaining your strength from the inside out.
Ready to progress? → Move onto our Beginner workout and Postpartum Pilates to build a strong foundation.
Ready for more? → Move into our Low Impact and General Pilates workouts, or introduce some light weights in our weights workouts.
Feeling strong and ready for challenge? → Once you’ve built solid core and pelvic floor strength, you can add in our HIIT workouts for a higher-intensity challenge.
Progress at Your Own Pace
There’s no magic number of weeks or months and there is no quick fix. Rushing the transition from postpartum recovery to regular exercise can lead to injury or setbacks. By taking your time, you’re setting yourself up for long-term success.
Most importantly, remember that every journey is unique - avoid comparing yourself to others. Some mums feel ready sooner, while others need more time. Listen to your body and seek expert guidance when needed.
Need Support?
Our inbox is always open! If you have any questions about returning to exercise safely, email us at hello@she-moves.co.nz. We also recommend seeing a women’s health physiotherapist for a physical assessment - reach out if you’d like a referral, and we’ll support you every step of the way. Stay patient, trust your body, and move with confidence. You’ve got this!