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Disclaimer: This is not one of those articles encouraging you to hop on the Peloton while still rocking adult diapers. Please wait until you’re fully cleared by your doctor AND, more importantly, your pelvic floor therapist. My memories of postpartum are hazy at best (thank you, self-preservation). While some moms are able to work out half-stitched, I don’t think I barely moved in those first red-eyed months. Just functioning as a human who showered felt like a victory. So take these tips with a grain of salt—or you know, cold macaroni dust you found on the floor.
1. Find your zen on Zoom
Popping in to class has never been easier with virtual workouts—no commute, no biggie if you’re late or have to leave early, and you can join right from your phone. Because postpartum bodies are more prone to injury, go slow and discuss any private concerns with the teacher for modifications. And do not go from zero to HIIT: take baby steps (heh). “The two biggest issues that we have seen in women who exercised too much too fast is urinary incontinence and/or the possibility of getting a prolapse, specifically of the bladder and uterus,” says Kristin Sapienza PT, DPT, my pelvic floor PT and founder of FemFirstHealth in NYC. I put up a mirror in front of my yoga mat to correct my form and it’s basically like being in class, minus the schlep and having other people breathe on me.
2. Embrace the quickie (not that kind)
I’m going to level with you—finding an entire hour to yourself is going to be hard, especially in the beginning. “Begin with gentle, slow, steady movement and systematically build up in difficulty while staying attuned to how your body is feeling,” says Erica Romano, a NASM-certified personal trainer with postnatal specialization. “If something hurts, feels weird, or creates discomfort, put it on hold. By moving mindfully, you’ll be back on track much sooner than if you pushed yourself to go too far too fast.” I found my workout sweet spot was around 15 minutes, which is totally enough to break a sweat (but maybe that was the postpartum hormones?).
3. Lighten up your expectations
If you don’t even have that, embrace whatever you have time for. I did arm stretches while nursing on the opposite side and calf rises while brushing teeth, on a good day when I had time for that. Even focusing on correct posture was huge in alleviating my trillion postpartum pains. Every little bit counts. Taking your baby out for a walk in the stroller? Counts. Diaphragm breathing during Real Housewife commercials? Counts. Walking to pee every hour? Basically running a marathon. The sooner you accept little wins over intense workouts, the happier you’ll be. (And the more likely you’ll have the headspace to pursue dedicated exercise too).
4. Use social media to your advantage
One easy way to add a workout is finding free Instagram classes in the middle of doomscrolling. No annoying registration sign-ups or emails to dig through for the Zoom link. And did I mention they’re free? Here’s the best part: Because only the teacher is visible onscreen, no one can see the spit-up stains (that’s probably what that is?) on your sports bra or whatever schmatta you’re using as a boob rag that day.
5. Try the 1.5x playback speed
This is my dirty little cheat that feels revolutionary. A 1-hour yoga class becomes 45 minutes and a 45-minute class becomes 30. (Or something like that; I’m not a human calculator!). Don’t do this for any hard classes obviously since you don’t want to hurt yourself, and the postpartum body is basically held together with coffee vapors and dandelion puff. I love it when a teacher talks too much or holds poses for too long (where my lazy warriors at?). Every minute counts when you have a crying baby waking up in the other room.
