Postpartum Recovery: Workouts & Apps That Help in 2026
Your guide to postpartum recovery with safe workouts and helpful apps. Includes tips for diastasis recti, pelvic floor health, and emotional wellbeing.
Postpartum recovery is a journey that deserves patience, care, and the right support. Here's your guide to safe workouts and helpful apps for the fourth trimester.
When to Start Postpartum Exercise
Always get clearance from your healthcare provider before starting any postpartum exercise program. Generally, vaginal delivery requires 4-6 weeks of rest, while C-section recovery typically takes 6-8 weeks before exercise can begin.
Safe Postpartum Workouts
Pelvic Floor Exercises (Kegels)
Start these early (with provider approval). Kegels strengthen the pelvic floor muscles weakened during pregnancy and childbirth. Do 3 sets of 10 repetitions daily.
Walking
The safest and most accessible postpartum exercise. Start with 10-15 minute walks and gradually increase duration as you feel stronger.
Postpartum Yoga
Gentle yoga helps restore core strength, improve posture, and reduce stress. Look for classes specifically designed for postpartum recovery.
Diastasis Recti Rehabilitation
Many women develop abdominal separation during pregnancy. Specialized exercises can help close the gap. Avoid traditional crunches until assessed by a specialist.
Helpful Apps for Postpartum Recovery
Apps that track your recovery, guide your workouts, and support your emotional wellbeing can make the fourth trimester more manageable. While Baby Whispers focuses on pregnancy, we recommend exploring dedicated postpartum apps for recovery tracking.
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