Real Questions from Real Moms: Your Postpartum Fitness Guide
If you’re pregnant, newly postpartum, or just trying to figure out how to move your body again — these are the questions I hear the most from the women I work with.
I’m Hannah, a personal trainer specializing in postpartum fitness, and my mission is to help women rebuild strength, reconnect with their bodies, and feel supported at every stage of motherhood.
Whether you’re recovering from a C-section, navigating your first few weeks as a new mom, or trying to regain consistency in your workouts, this is for you.
When is it safe to return to exercise after birth?
You can begin gentle movement like walking or light stretching within a few days after birth if you feel ready.
For more structured workouts — and especially after a C-section — most providers recommend waiting until 6–8 weeks postpartum.
How do I rebuild core strength after pregnancy?
Start by reconnecting with your deep core muscles — especially your transverse abdominis.
Some of my go-to postpartum core exercises include:
Belly breathing
Pelvic tilts
Dead bugs
These movements are safe and incredibly effective when done with intention.
Can I lift weights while pregnant?
Absolutely — and I encourage it!
Strength training during pregnancy (with proper form and modifications) supports your energy, reduces discomfort, and helps you recover faster postpartum.
What’s the biggest myth about postpartum training?
There are a few:
-You don’t have to wait until your 6-week checkup to start gentle core reconnection (like breathing, pelvic floor work, or walking).
-Exercise does not negatively impact your milk supply. In fact, moderate movement is beneficial for both your physical and emotional recovery.
What are your top 3 movements for new moms?
✔️ Dead Bugs
✔️ Pallof Press with a Band
✔️ Walking!
Movement doesn’t have to be complicated — it just needs to feel good and support your healing.
Ready to Rebuild Strength & Confidence After Baby?
Our Summer Strength & Confidence Reset is the perfect place to begin. With expert support in fitness, mindset, and body trust, this program helps you feel strong, safe, and confident in your body again — in just 3 weeks.