When I first gave birth, the last thing on my mind was exercise. I was consumed by keeping a minuscule human fed, changed and cared for. However, after a month of the hardest crash course (emphasis on the word ‘crash’), I was yearning for things that would make me feel like ‘me’ again – even if just for a few short minutes. And so I turned up to my local NHS surgery for my six-week postpartum checkup with a list of questions in my notes app, ready to glean as much knowledge as I could about getting back into exercise. Fifteen minutes later, I left none the wiser.

Armed with barely any information, I stumbled through the beginning of this new phase of working out with a body that felt different and a brain heavy with tiredness. Some days, I would try to follow a postpartum workout on YouTube, but often I would muddle through a programme of my own. I’d set up my mat, fill my water bottle and then sit down and cry. I needed help; my brain was constantly swimming with all the ‘advice’ I’d heard over the years about postpartum exercise, the myriad TikTok videos from PTs (of varying expertise) and from friends and family who couldn’t help but warn me of the pitfalls. 

When I came to Rosie Stockley, founder of Mamawell and a PT specialising in delivering workouts for pregnancy, postpartum and beyond, I was desperate. I fell into her inbox like a weary child might fall into their mother’s arms after their first day at school. I was confused and exhausted. Through working with Rosie, I learned that many of the post-pregnancy exercise ‘rules’ I had been worried about weren’t true at all.

And because I can’t abide gatekeepers, I’ve enlisted her help to dispel the top seven postpartum exercise myths that I wish someone had told me weren’t true sooner.

Myth 1: traditional ab exercises are a no-no after a baby

“There’s no doubt that having a baby is a time of huge change for the body and it’s important to take time and return to exercise with a gradual approach, but I try to avoid labeling anything ‘off-limits’ as every woman is so different,” Rosie explains. “What we do need to focus on is how to introduce abdominal work postpartum so that strength can be built up with simpler more remedial exercises first.

“Most women will experience some sort of abdominal separation towards the end of their pregnancy, so the focus needs to be on closing this gap and creating strength in the muscles again, rather than exercises that will exacerbate the gap,” she says. “Traditional ab exercises might possibly include crunches and planks. These are definitely not off limits forever, but at the start of postpartum recovery, I’d recommend supporting your back and abdominals [by having your] knees down in plank, working in a side plank and then taking the knees off when you’ve built up strength.”

Stockley advises incorporating crunches (great for core flexion), but warns that if they’re pushing the abdominal muscles further apart, then avoid them at the start.

“There are so many other great core exercises you can do post-baby,” she says. “Try lying on your back first as you’ll be working with gravity to activate your core. Exercises in this position include dead bugs, leg slides and heel lowering. Move onto all fours where your abdominals need to work a little harder and try a bird dog (elbow to knee), supported plank or hovering your knees off the mat. There are also many standing exercises where your core is extremely active, such as squats, bent over rows and side bends. There are so many options for all levels and stages.”

The main takeaway is that the abdominals do need to strengthen post-birth. In fact, you’re using them all day with every movement you do: holding, lifting, feeding the baby and pushing the pram. “Using and strengthening these muscles and gaining tension in the core area is vital in helping the muscles come back together. It also supports posture, reduces back pain and is integral to all kinds of other strength movements,” Stockley adds.

Myth 2: working out post-baby will be impossible because you’re exhausted and sleep deprived

“Fatigue and time are both huge barriers to getting back into exercise (or any kind of routine) post-birth and so many people feel working out is almost impossible at this stage,” says Stockley. “There are a few ways to approach this: firstly, notice all the things you can do in day-to-day life. Walking, for example, is great exercise and brilliant for mental health too. If you can aim to get out for an hour walk with the baby every day then that’s already a great amount of exercise completed.

“Think about what you need to feel good. Will exercise help? Can you remember what it feels like after a good workout? Try a session and see how you feel. In a lot of cases, it really helps – with energy, feeling confident and self-love,” she says. She notes that on really tired days, a stretch, gentle yoga flow or just taking some time to lie down and do guided breathwork may be as beneficial.

“Working out isn’t impossible when you’re tired, but it’s harder to get motivated. The fatigue may stay for a few months though, so if you can get into a routine with fitness that you feel is beneficial to you both mentally and physically then that can be really helpful,” she points out. “Remember, there will be days when even with the best planning, you’re unable to workout – the baby needs you, the timings are all messed up. This can be disappointing, but don’t be hard on yourself. Get out for your walk if you can and remember that there’s always tomorrow.” 

Myth 3: cardio is the best way to get back to pre-baby fitness

“The ‘best’ type of exercise is something that you can stick at, you enjoy or is something that resonates with you,” Stockley says. “In terms of body composition and type of exercise, the outcomes are different for each person.

“Cardio is great for overall fitness and creating endorphins, but it’s not necessarily going to help with building much lean muscle mass,” she says. “Post-birth, cardio (especially higher impact where your feet are pounding the floor) might not be helpful for your recovery. It can impact the pelvic floor and joints, so it’s recommended to strengthen the body before you work at high impact.”

Myth 4: separated ab muscles always heal on their own

“Don’t be afraid to work your ads, but do the right exercises,” Stockley stresses. “There’s so much fear over separated abdominal muscles, with many women wondering what they can do to stop it happening. Through pregnancy, the abdomen grows and at some point, the rectus abdominis (the top layer of muscle) move apart to accommodate this growth. By the time you get to full-term, you’ll have some separation; after birth, the muscles usually come back together naturally. However, some women may need some focused exercises to help with that process.

“Time is a great healer,” she says, “but there’s no reason to not work the core through breath exercises, activations and other exercises.”

A gap that’s wide and soft will likely need more focus to strengthen the whole core area, but many people have a small gap and the muscles underneath are quite able to activate and support the body. In this case, it’s advised to work on core strengthening, focusing on abdominal exercises that continue to encourage the muscles to close.

A women’s health physio is specialised in providing detailed analysis of the abdominals and can help with a focused action plan. You can get a referral through your GP or search for someone privately in your area. 

Myth 5: you’ll be saying goodbye to your pre-pregnancy strength forever

“Absolutely false. It may seem impossible just after you’ve given birth, but I know many women (myself included) who are stronger than ever post-children,” Stockley enthuses. “What’s important is that you gain strength gradually so that you avoid injury and can stick to it long term. Strength training doesn’t need to be weights – you can use resistance bands. Yoga and pilates, done properly, are extremely strengthening too.”

Myth 6: you should avoid exercise while breastfeeding

“It’s fine to exercise while breastfeeding if you want to,” Stockley says.

Her top two pieces of advice to help with comfort are:

“Firstly, get a great well fitting sports bra for where your body is at this stage of life. There are some great designs with clips so you can breastfeed while wearing them and this makes it so convenient (I was never out of mine).”

Secondly, it’s best to schedule your workout after a feed just so you’re more comfortable. “Hardly any movements are off limits, but in the earlier days, it might not feel comfortable to do anything on your stomach. Keep an eye out for anything different with the breasts after working out like extra pressure or discomfort, but if the movements feel good, then they generally are doing good.” she adds.

Myth 7: it’s normal to wet yourself when you’ve had a baby

Although it might be quite common to experience some bladder incontinence post-birth, symptoms shouldn’t be ignored. Stockley suggests consulting a women’s physio if you’re leaking post-birth as they’ll be able to help you to strengthen the pelvic muscles. “Incontinence is also linked to postnatal depression, and many women report feeling really low having this present in their lives, so it’s important to know you’re not alone in this and there’s lots that can be done to help.”

She advises committing to practising pelvic floor exercises every day (squeeze and release both slow and fast), as these help hugely in postpartum recovery and to seek extra help if you don’t notice an improvement over time. “The Squeezy App from the NHS can help you with your exercises and also has a directory of trusted professionals in your area, or speak to your GP to get a referral,” she adds. 

Images: Getty