Navigating Postpartum Exercise - 10 Top Tips From Expert Edee Bolton

Written by Edee Bolton, from Viva La Vulva's Tribe of Experts

Bringing your little one into the world is a whirlwind of a journey, and as you begin to navigate postpartum, returning to exercise can feel both exciting and overwhelming. Here are Expert Edee Bolton's 10 top tips to consider when returning to exercise post-birth centered around nurturing and honouring your body’s needs, being intentional in your approach rather than just winging it to help you reconnect with movement, safely and with your long term health in mind.

# 1. Prioritise Your Recovery First

Your body has just done something outrageously incredible. From growing, birthing, and now nurturing your baby. So much healing is happening in the hours, days and weeks after birth. Therefore, rushing into exercise too soon can slow down this process. While your mind may feel ready to go, your body needs time. Patience is a superpower, mama. In the early weeks, less is more and the focus should be on rest, hydration, nourishment and gentle movements. These are as simple as deep breathing and movement of daily life around home and short walks. We are talking 5-10 minutes of intentional walking is plenty in the first few weeks to allow your body and pelvic floor to heal. It's all about embracing the beauty of small wins and celebrating the journey of recovery, replenishment & reconnection to our body.

# 2. Get Your Postpartum ‘WOF’ & See a Pelvic Health Physio

Before diving back into exercise, it's important to book a session with a pelvic health physiotherapist. This is your postpartum Warrant of Fitness (WOF) which I would deem a crucial step in ensuring your body is healing and ready. 

These are trained professionals in this space and will make you feel more than comfortable (I get this can be daunting but honestly it's not and worth every penny)

 A Woman's pelvic health physio can:

• Assess the health and strength of your pelvic floor so you can have a personalised approach to where you specially are at..

• Safely guide you as you rebuild core strength.

• Help prevent issues like incontinence, prolapse, or discomfort. And much more.

And exciting news in this space! For those who birthed after October 1st, 2022, ACC funding covers some of the cost to see a pelvic physio for birth injuries. 

# 3. Reconnect with Your Pelvic Floor

The pelvic floor isn’t just about squeezing muscles. It’s your body’s foundation for stability, bladder control, and even pleasure. Pregnancy and birth can cause tension or weakness in this area, so retraining it is essential.

Effective pelvic floor training includes:

• Connection: Mindfully engaging your pelvic floor with breath.

• Control: Learning to relax as well as contract.

• Strengthening: Gradually rebuilding endurance.

• Functional Training: Integrating pelvic floor engagement into everyday movements.

# 4. Rebuild Core Stability & Strength

When we think of core work we often think of movements like crunches or planks. While these have their place the first stepping stones need to be laid by reconnecting to your deep core. The core is more than just your “6 pack abs” it’s made up of:

• TVA (Transverse Abdominis): The deep stabilising muscles.

• Diaphragm: Supporting your breath.

• Multifidus: Small back muscles that aid stability.

• Pelvic Floor: Laying the foundation for strength and support.

Start with breathwork and deep core connection. These can be done in the early weeks post-birth. As you progress, you can gently introduce more advanced movements to reconnect and rebuild your core. The Restore Your Pink: Post-birth Recovery Guide I’ve created is your step-by-step guide to doing this safely and effectively. 

# 5. Listen to Your Body & Adjust as You Go

One of the toughest parts of postpartum recovery is knowing when to push forward and when to ease off. Here are signs to look out for that might mean it’s time to scale back or modify an exercise:

• Peaking, Doming or bulging in the abdomen.

• Pressure, bulging or heaviness in the pelvic floor.

• Leaking urine.

• Discomfort or pain in the pelvic floor, back, scars or joints.

Sometimes these signals can be during or after a workout so tune into your body mama. If you’re unsure, it’s always a good idea to start with gentle exercises and only progress when your body feels fully ready. 

# 6. Embrace the Power of Progressive Overload

Strength-building postpartum isn’t about jumping into high-intensity workouts right away. It’s all about gradual progress. The principle of progressive overload means slowly increasing intensity, allowing your body to adjust as it strengthens.

Key phases include:

• Reconnection & Stability: Build a solid foundation before adding resistance.

• Alignment, Breathing & Core (ABC): Focus on posture, breath control, and core activation.

• Strength Endurance: Develop muscular endurance for more intense movements, or just the daily life and tasks of motherhood.

# 7. Nurture Your Alignment & Posture

During pregnancy, your body made room for a growing baby. Leading to shifts in posture like an anterior pelvic tilt and tight hips. As a new mum, everyday tasks (like holding, feeding, burping your baby) may reinforce these imbalances. Working to restore proper alignment is just as important as building strength and will help:

• Relieve back pain and muscle tension.

• Improve core engagement and strength.

• Make lifting, pushing strollers, and carrying your baby easier on your body.

# 8. Stay Hydrated & Nourish Yourself

Healing and rebuilding strength requires fuel. Focus on nourishing foods that support your recovery, such as: 

• Iron-rich foods (leafy greens, red meat) to boost energy.

• Vitamin C (berries, citrus) to aid healing.

• Healthy fats & Omega-3s (salmon, nuts, seeds) to support hormone balance.

• Bone broth & collagen to help with tissue repair.

Hydration is also key, especially if you’re breastfeeding. Keep a water bottle close and opt for nutrient-dense, easy-to-grab snacks. There are loads of helpful resources from trained professionals in the space of postpartum recovery that are worth reading to make sure you're giving your body what it needs to heal and recover.

# 9. Work with a Postnatal Exercise Specialist

Just as you seek expert care for your baby, investing in guidance for your own recovery is invaluable. A qualified postpartum fitness coach can:

• Tailor your workouts to your unique recovery journey.

• Help you progress safely, without the risk of injury.

• Provide the accountability and support you need.

If you need a recommendation, reach out! I’d love to connect you with the right expert to guide you through this journey.

# 10. Celebrate the Small Wins & Be Patient with Yourself

Postpartum fitness is not about rushing to get your pre-baby body back. Some days, all you may have energy for is a short walk or a few gentle stretches, or simply holding your baby and that’s okay. It’s not about perfection, it’s about small manageable steps forward. Celebrate every win, no matter how small. Of course your body has changed, it grew another human. I understand it can feel like sometimes you do not recognise it any more but little by little you are now growing into a new season, a new body, you will find strength and resilience you never knew you had, you’re doing an amazing job, mama.

Thank you for reading mama. My Restore Your Pink: Post-birth Recovery Guide is designed to support you in the first 8 weeks postpartum with expert guidance, safe movement plans, and essential recovery tips. Get in touch to purchase your copy. I would love the honour to help you in this space. 

Don't forget If you’re looking for more resources to support your postpartum or pregnancy journey, Viva La Vulva is an incredible go-to spot. I personally have seen the difference their products have made with the recovery of my second baby. They are also on a mission to embody everything it takes to support a mama, not just physically, but mentally and emotionally as well. Their approach aligns beautifully with our own belief that postpartum recovery is about so much more than just physical healing. It’s about feeling supported, understood, and empowered on every level. Check out their tribe of experts with resources designed with the badass mama in mind. 

Follow Edee for more support on your postpartum journey:

Instagram: @edee.bolton | Facebook: She Who Blooms & Moves | Website: www.shebloomsandmoves.com

Use: EDEEXVIVA10 at checkout for a cheeky 10% discount!