Returning to Exercise Post Pregnancy

One of the most common questions is how soon until I can start running after giving birth or how soon until I can start doing exercise to get my pre-baby body back? Whilst having this motivation to exercise is great it is also important to remember the other benefits of exercise post-pregnancy and that your return to exercise is done safely to prevent complications in the future.

Exercise Benefits Post Pregnancy:

  • weight loss/management
  • improve aerobic fitness
  • strengthen deep core muscles helping to prevent injuries, back pain and incontinence
  • increase energy levels
  • improve whole body strength to keep up with the demands of motherhood
  • improve posture
  • promote better sleep

Throughout your pregnancy your body has undergone an enormous amount of changes. One of the most notable is called Diastasis Recti. This is when there is an natural separation of the abdominal muscles due to stretching of the connective tissue (also known as the linea alba).
This is a normal occurrence during pregnancy, however it is essential to reduce this separation after birth.

Another important aspect to be considered is strengthening of the Transverse Abdominis and pelvic floor muscles. These muscles work together to assist in preventing injury to the lower back, pelvis and hips, as well as urinary incontinence.

Transverse Abdominis Function: Stabilise the lower back and pelvis prior to movement occurring. In other words, it activates in anticipation of movement occurring.

Pelvic Floor Function: Support the bladder and reproductive organs. For them to function correctly the tension between the front and back must be balanced. 


After pregnancy, there is often excessive lengthening of the Transverse Abdominis which can cause an absence or delay in its anticipatory function.  This can often lead to dysfunction, pain and injury. The pelvic floor muscle recruitment patterns can also become altered post-pregnancy. If this is not corrected it can lead to lower back, pelvis and/or hip pain, or urinary incontinence. 

We have just started offering a range of Post Natal Exercise Programs including a 6 week Core Foundations Class, Strong Mums Outdoor Fitness Class and 1-1 programs. All programs mums are more than welcome to bring bub with them. Our Strong Mums class has proved to be a hit, we run this class on Tuesdays at 11am-12pm at Brightmore Reserve or in the studio in the weather is bad. All new participants will need to book in for an Initial Assessment with one of our Exercise Physiologists.

In order for you to get back to your pre-baby exercise routine safely, it is essential that these dysfunctions are corrected with appropriate exercises prescribed by an Accredited Exercise Physiologist. For more information on how we can help, please contact us on 0419 287 631 or