Common Mistakes in Postpartum Workouts

Starting a fitness routine after childbirth is a big step toward healing and feeling strong again. However, many new mothers make Common Mistakes in Postpartum that can slow recovery or cause pain. By learning about these common mistakes, you can protect your body, boost your energy, and stay on track with your postpartum fitness plan.

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Table of Contents

1. Starting Workouts Too Soon:

Many new moms rush to exercise right after delivery. This can harm your body because it needs time to heal. Always wait for your doctor’s approval before starting any postpartum workout. Giving your body enough rest helps you recover faster and feel stronger in the long run.

2. Ignoring Core and Pelvic Floor Muscles.

Jumping into high-impact exercises without focusing on your core and pelvic floor is a common mistake. These muscles weaken during pregnancy and birth. Start with gentle breathing, pelvic floor exercises, and light stretches before trying harder workouts. This helps build a strong foundation.

For complete guidance about

Core recovery

Pelvic floor

3. Doing High-Intensity Exercises Too Early.

Pushing your body too hard too fast can lead to pain, injuries, or setbacks. Instead of high-intensity training, begin with low-impact movements like walking, light yoga, or gentle strength training. Gradually increase the intensity as your body gets stronger.

4. Forging to Breathe Properly

may seem simple, but many forget it during workouts. Holding your breath puts pressure on your core and pelvic floor. Focus on deep, steady breaths while moving. This improves your strength, balance, and energy.

5. Skipping Warm-Up and Cool-Down.

Skipping warm-ups and cool-downs can make your body stiff and sore. A few minutes of stretching before and after exercise can help prevent injuries and support better recovery. It also makes your workout more effective.

6. Ignoring Your Body’s Signals

Pain, fatigue, or discomfort are signs your body needs rest. Many moms push through pain, thinking it is part of “getting fit.” But listening to your body is key. If something does not feel right, stop and rest. Healing comes first; strength will follow.

7. Comparing Yourself to Others:

Every postpartum journey is different. Comparing your progress to someone else’s can create stress and frustration. Instead, focus on your own pace, celebrate small wins, and trust the process. Progress, not perfection, matters.

Key Research on Mistakes / Risks in Postpartum Workouts

1. Longitudinal Study – Exercise and Pelvic Floor / Diastasis Mistakes

Vesting et al. conducted a cohort study spanning 3 to 12 months postpartum, revealing that some women who commenced exercise prematurely (or without appropriate modifications) risk exacerbating pelvic symptoms, particularly if they had pre-existing pelvic floor weakness. OUP Academic +1
They emphasize that “painful exercise should be modified,” particularly in cases of leakage, vaginal bulge, or pelvic pressure. OUP Academic

2. Meta-Analysis – Pelvic Floor & Diastasis Recti Risks

A systematic review and meta-analysis encompassing 65 studies with over 21,000 participants indicated that random or unsupervised postpartum exercise, especially in the absence of pelvic floor training, may not effectively reduce diastasis recti or avert pelvic floor dysfunction. PubMed +1
The authors point out the “low certainty” of evidence for certain interventions, implying that inappropriate exercise types or intensities are prevalent issues. PMC

3. RCT on Postpartum Training Program (Diastasis)

In a randomized controlled trial, a supervised postpartum exercise regimen (focusing on pelvic floor and abdominal strength) did not lead to a reduction in the prevalence of diastasis recti compared to the control group after 12 months. PubMed
This indicates that some commonly prescribed “ab exercises” may lack effectiveness—or could be mis-prescribed—and that more targeted or appropriately dosed exercise is essential.

4. Case-Control Study: Pelvic Girdle Pain & Abdominal Muscle Mistakes

A matched study discovered that women experiencing persistent pelvic girdle pain postpartum exhibited poorer pelvic floor activation and more severe diastasis recti, suggesting that improper or excessively intense workouts could aggravate pain or dysfunction. PubMed

5. Effect of Early Exercise on Pelvic Function

Research indicates that initiating general or moderate exercise at 6 weeks postpartum did not negatively impact pelvic floor muscle function over a 12-month period; however, the authors advise caution against overly intense or high-impact workouts too soon, as their data primarily included lower-impact activities. OUP academic

6. Pelvic Floor Training for Diastasis Recti

A recent randomized controlled trial (2024) has shown that pelvic floor muscle training in women suffering from diastasis recti results in functional enhancements; however, without meticulous programming, there exists a risk of inadequate training or performing exercises incorrectly. SeeJPH

Key Take-Home Points (Common Mistakes Highlighted by Research)

Engaging in high-impact exercises too early after childbirth can pose a risk to the pelvic floor and abdominal regions.
Performing abdominal exercises that lack proper targeting may not provide benefits and could potentially exacerbate diastasis.
Neglecting pelvic floor training is a significant error; this is strongly corroborated by meta-analysis findings.
Failing to adjust exercises when symptoms such as leakage, pain, or a feeling of heaviness arise can result in more severe pelvic complications.
The belief that “more is better” is a misconception: Appropriate dosage, technique, and progression are more critical than sheer volume.

Final Thoughts:

Avoiding Common Mistakes in Postpartum Workouts can make your postpartum fitness journey smoother and safer. Start slowly, listen to your body, and build your strength step by step. With patience and the right approach, you’ll feel healthier, stronger, and more confident in your body again.

Key Takeaway:

Start smart, move gently, stay consistent, and trust your recovery.

FAQs – Common Mistakes in Postpartum Workouts

Q1: When can I start working out after childbirth?

Most women can begin gentle movements after getting their doctor’s approval, usually around 6 weeks postpartum. Always listen to your body.

Q2: What are the common mistakes new moms make when exercising postpartum?

Starting too soon or doing high-intensity exercises without building a strong core and pelvic floor first is the most common mistake.

Q3: How do I know if pushing my body too hard?

If you feel pain, fatigue, or pelvic pressure, it is a sign to slow down or rest. Your body needs time to heal.

Q4: Are low-impact exercises enough after giving birth?

Yes. Low-impact movements like walking, gentle yoga, and pelvic floor exercises help rebuild strength safely before moving to tougher workouts.

Q5: How can I stay motivated without comparing myself to others?

Focus on your own progress, set small goals, and celebrate every step. Every postpartum journey is different.

Common Mistakes in Postpartum Workouts | Safe Fitness Tips