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Patient Questions  /  Exercise after having a baby

Women’s Pelvic Health

When Can I Start Exercising Again After Having a Baby?

Gentle walking, breathing and pelvic floor exercises can usually start in the first days to weeks after birth, as you feel ready. Harder exercise like running is best built up gradually, and many experts suggest waiting until at least about 12 weeks and getting a pelvic floor check first.

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A step-by-step return

  • Early weeks: short walks, deep breathing, gentle pelvic floor and deep core exercises, and good posture while feeding and lifting your baby.
  • After your postpartum check: if your provider has cleared you, gradually add strength training and low-impact exercise.
  • Running and jumping: build up only when you can walk briskly, do basic strength and balance exercises, and have no leaking, heaviness or pain. Postpartum return-to-running guidance suggests this is often not before about 12 weeks.

After a C-section, the timeline for lifting and core exercise depends on how your incision is healing. Follow your surgeon's advice.

Signs to slow down

Leaking urine, a feeling of heaviness or bulging in the vagina, pain, or a bulge down the middle of your belly during exercise are signs your body needs more time or a different approach. They're common and treatable.

When to see a doctor

Contact your provider right away, or get emergency care, if you have:

  • Heavy bleeding, or bleeding that gets heavier again
  • Fever, or a wound that is red, hot or draining
  • Pain, swelling or warmth in one calf, chest pain or shortness of breath
  • A severe headache or vision changes
  • Feeling hopeless, very anxious, or having thoughts of harming yourself or your baby

How physical therapy at ARI can help

A pelvic floor physical therapist at ARI checks your pelvic floor and abdominal muscles, one-on-one, and builds a step-by-step plan back to the exercise you enjoy, whether that's walking, lifting or running.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Postpartum therapy →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed September 2026