Postpartum Fitness Mistakes New Moms Make

Starting your postpartum fitness journey is a really exciting time. But it can also be overwhelming.

Maybe you’ve heard conflicting advice like: “walk and move around as much as you can” or “spend 15 days around the bed resting.” Now you don’t know who to believe.

Or maybe you’ve been feeling the pressure “to bounce back” and thinking about starting Burn Boot Camp as soon as you get your 6-week clearance.

The truth is, returning to a postpartum fitness routine shouldn’t be complicated or rushed.

After working with postpartum clients for years and observing trends on social media, there are 4 common postpartum fitness mistakes I see new moms make. In today’s blog post we will dive into each one, and talk about what I recommend doing instead!

If we are meeting for the first time – Hi! Welcome to Vibrant Mama Wellness! My name is Megan, and I am a certified prenatal and postnatal personal trainer and a mom of two.

(Disclaimer: I am not a doctor and this is not medical advice. This blog is not intended to diagnose, treat, cure or prevent any disease or condition. This blog post is based on my own research and experience – please consult a medical professional before starting or making any changes to your exercise program).

1. Walking too much, too soon

Logically, walking seems like a safe, gentle option for postpartum. But too much, too fast is a recipe for pelvic floor pressure and tissue overload before your body’s ready.

Tissues need time to heal. Walking is something you should build up to. Not overdo. I recommend starting with short walks and increasing your distance gradually. It is important to regularly tune in to how your pelvic floor feels during and after. If you notice heaviness, pressure, or leaking, that’s your sign to scale back for now.

2. Skipping breath work and foundational work in your postpartum fitness workouts

Your body just went through an intense physical transformation. So jumping straight into barbell squats and planks without reconnecting to breath and alignment is like trying to run before you can stand.

Pregnancy and postpartum significantly alters breathing patterns. So this is where I ALWAYS start with my clients. It might be boring, but it is foundational for your postpartum fitness journey.

It’s important for everyone, but it’s especially important if you have Diastasis Recti, pelvic floor dysfunction, or are recovering from a c-section.

3. Waiting 6 weeks postpartum… and then going all in

This is probably the most common trap. You do nothing for the first 6 weeks (because that’s what most people are told), then get the green light and jump back into your old workouts.

But here’s the deal: 6-week clearance means your body is medically healed. It does not mean your body is functionally ready to return to the demands of pre-pregnancy workouts.

Instead, think of this as a phased return:
→ Start with breath work, gentle core engagement, and bodyweight movement
→ Slowly add resistance (like bands or light weights)
→ Gradually increase intensity (increasing weights and adding in impact training)

This progression lowers your risk of injury and supports long-term strength.

4. Returning to running too early

Running places a lot of demand on your pelvic floor.

It is recommended to wait until 12 weeks postpartum to begin running, but only if you’ve been doing the prep work: strength training, impact training, and single-leg strengthening and stability work.

Running too early can lead to leaking, prolapse symptoms, and long-term setbacks. Your return should be strategic and based on your body’s readiness.

Postpartum Fitness Final Thoughts

How you return to movement postpartum matters more than most people realize. It helps to have a plan, and a strategy that works for your body and your circumstances.

It’s always best to start slow, and gradually build. If you’re not sure how to do this, follow a postpartum fitness program, or hire a postpartum trainer!

Inside my Vibrantly You® Coaching, I guide you through all the key steps mentioned above to help you recover smart and get strong.

If you’re not quite ready to commit to coaching, I also offer single sessions to get you started on the right foot. Learn more HERE.

Like this post and want more?

Download my Free Prenatal Movement Method

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https://vibrantmamawellness.com/vibrantlyoucoaching

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Disclaimer: This blog does not serve as medical advice. Please consult your medical provider before starting a new fitness routine. This blog is not intended to diagnose, treat, cure, or prevent any disease or condition.