Table of Contents
The Right Time to Start Exercise After Delivery
Your body has just gone through one of the most powerful transformations in life. Whether you’ve had a normal delivery or a C-section, it needs time to heal.
Generally, light movement and deep breathing can begin as early as a few days post normal delivery, and about 6 weeks after a C-section, but this varies from woman to woman.
At Dr. Richa Gangwar’s clinic in Lucknow, we encourage mothers to focus on healing first, then gentle progress — not pressure.
Why Gentle Recovery Matters First
Hormones like relaxin continue to loosen joints and ligaments even after delivery, which means your pelvic floor and core are still vulnerable. Jumping into workouts too quickly can lead to:
-
Increased back pain
-
Pelvic floor strain or incontinence
-
Diastasis recti (separation of abdominal muscles)
-
Delayed healing, especially after a C-section
That’s why the first 6–12 weeks should be about slow rebuilding, not rushing to “bounce back.”
Safe Exercises for New Mothers
Once cleared by your doctor, you can begin with:
-
Walking: Great for circulation, mood, and energy
-
Pelvic tilts and kegels: To strengthen core and pelvic muscles
-
Postnatal yoga and stretching: Helps release tension in the neck, back, and hips
-
Breathwork and core connection exercises: Restores deep abdominal strength
It’s not about burning calories right away — it’s about reconnecting with your body gently and respectfully.
C-Section Recovery: Extra Precautions
If you had a Caesarean section, recovery will take a little longer. The abdominal muscles, uterus, and incision site need special care.
Avoid:
-
Crunches or planks in the first few months
-
Lifting heavy weights (including toddlers)
-
High-impact workouts like jumping or running
At our clinic, we guide C-section mothers through safe rehabilitation, focusing on core restoration and incision healing before advancing to intense fitness.
Postpartum Weight Loss: Realistic Goals
It’s normal to want your pre-pregnancy body back — but it’s important to remember:
-
It took 9 months to grow a baby — give yourself time
-
Breastfeeding burns calories, but it’s not a diet plan
-
Hormonal shifts may temporarily slow weight loss
We recommend:
-
Focusing on energy, not just weight
-
Eating balanced, home-cooked meals
-
Prioritizing sleep and hydration, which directly affect metabolism
-
Avoiding strict diets — your body needs nourishment to recover
Weight loss will come with consistency and kindness, not restriction.
Nutrition & Hydration Support
Whether breastfeeding or not, your body is still in recovery mode and needs:
-
Iron-rich foods to replenish blood loss
-
Calcium and protein for tissue repair
-
Fiber and fluids to combat constipation
-
Healthy fats (like ghee, nuts, seeds) to support hormones and milk production
Traditional Indian postnatal recipes — like panjiri, jeera-ajwain water, or haldi doodh — can help provide comfort, strength, and digestion support.
When to Talk to a Doctor
Speak to your gynaecologist or postnatal care provider if you experience:
-
Pain during movement or pelvic heaviness
-
Bleeding that worsens with activity
-
Poor sleep, anxiety, or depressive thoughts
-
Abdominal separation (visible bulge when getting up)
Dr. Richa Gangwar offers ongoing postnatal support with regular check-ups, recovery tracking, and lifestyle advice customized to your body’s rhythm.
Final Thoughts: You Deserve a Gentle Reboot
Returning to fitness after childbirth is not about bouncing back — it’s about moving forward with self-compassion.
Your body has done something incredible. It deserves rest, nourishment, and gradual care. Whether you’re weeks or months postpartum, it’s never too late to start again — gently, mindfully, and with proper guidance.
At Dr. Richa Gangwar’s clinic in Lucknow, we walk beside you through every stage of motherhood — from pregnancy to postnatal healing — offering personalized, medically sound, and emotionally aware care.
