When you’ve just had a baby, it can be tempting to compare your body to how it felt before pregnancy. Maybe you think,

“I’ve had a break from exercise, so I’ll just start again where I left off.”

But pregnancy is not the same as a few weeks off training. Your body has been through hormonal changes, physical shifts, and possibly a demanding birth, all of which leave your muscles, ligaments, and core in a very different place than before.

What Happens to the Body During Pregnancy

Pregnancy brings about natural changes to support both you and your growing baby. One of the most significant changes is the hormone relaxin, which softens and loosens your ligaments to prepare your pelvis for birth. This means the joints around your pelvis and spine can feel less stable.

At the same time, your abdominal muscles stretch to make room for your baby. For some women, this results in rectus diastasis, where the two sides of the abdominal wall separate. And for many, the pelvic floor, the group of muscles supporting your bladder, bowel, and uterus, may be stretched, weakened, or even injured, especially after a difficult birth or delivering a big baby.

All of this means that your core system (pelvis, lower back, tummy, and pelvic floor) doesn’t just “switch back” after birth. It needs time and specific retraining to reconnect and regain its function.

Why You Don’t Just “Start Where You Left Off”

After two months without training, your body might feel a bit weaker or stiffer, but the basic structures are the same. After pregnancy, your body has changed. The pelvis may have shifted, the muscles are lengthened, and the ligaments are looser. Even your breathing patterns might have adapted to carrying your baby.

That’s why returning to training after pregnancy isn’t about jumping straight back into workouts, it’s about gently reconnecting with your new body, step by step. Think of it like learning to crawl before you walk: it might sound slow, but it sets you up for strength, safety, and confidence in everything that comes later.

My Own Experience

With my first child, I had a great pregnancy, but the birth was difficult. And afterwards, I felt completely disconnected from my own body. It took me two years before I truly felt ready to work out again. Not because I didn’t want to, but because I didn’t have any guidance.

I had all the help in the world with breastfeeding, with getting my baby to sleep, with the endless questions about my child. But there was very little help for me. One person told me, “Just try squeezing your pelvic floor while breastfeeding.” And yes, that’s useful, but it’s only one small step in a much bigger process.

Rebuilding after pregnancy takes progression. Just like no one runs a marathon without training, no woman should be expected to jump straight back into exercise without a safe, steady progression. Some women may reconnect quickly, especially if they’ve been training for years. Others, who have been generally active but not training in a structured way, may need longer. We are all different, but what we all need is the same: a gradual, safe path forward.

A Simple First Step: Pelvic Tilt With Breathing and Pelvic Floor Awareness

One of the most effective early exercises you can do is also one of the simplest: pelvic tilts combined with breathing and pelvic floor activation. This helps you reconnect with your pelvis, lower back, tailbone, and deep core muscles.

Here’s how to do it:

  1. Lie on your back with your knees bent, feet flat on the floor or mat.
  2. Place one hand on the lower part of your tummy and the other hand under your lower back.
  3. Imagine your tailbone like a small boat rocking on the sea.
    • As you exhale, tilt your pelvis back. Gently press your lower back into your hand, bringing the top of your tailbone down toward the floor. At the same time, engage your pelvic floor: think of drawing in and up from your pelvis, like a small elevator lifting through your spine toward your head.
    • As you inhale, tilt your pelvis forward. Allow your pelvic floor to completely relax and release, while your lower back arches slightly away from your hand. Feel your tummy expand with the breath.
  5. Focus on moving from your pelvis and tailbone, not your chest or ribs. Let your upper body stay relaxed.
  6. Repeat this rocking motion 10 times, two or three times per day.

👉 The goal isn’t to “work hard” or tense your six-pack. It’s about awareness, recognizing that your pelvis, pelvic floor, and deep core are yours, they are there, and they can move. With every gentle repetition, you’re waking up your pelvic floor, your transverse abdominis, and your awareness of your body.

Why This Matters

This gentle exercise might seem simple, but it’s powerful. By starting here, you give your body the best chance to heal, rebuild, and prepare for all the activities you want to return to, whether that’s running, lifting, or simply feeling strong and confident in everyday life.

Pregnancy changes your body in incredible ways. Respecting those changes and beginning from the ground up isn’t holding you back, it’s the smartest, safest way forward.

- Astrid -