You’ve recently given birth, and at your six-week follow-up appointment, your obstetrician clears you for exercise. They don’t say much more, and you’re left wondering:

“Should I get a gym membership?”

“Can I start doing crunches?”

“What about running—can I train for a half marathon?”

“Where do I even start?”

After 15+ years of guiding postpartum recovery, I’ve seen firsthand what works—and what can set you back. The key? Following the Three R’s: Reactivate, Rebuild, and Restore.

#1. Reactivate: Wake Up the Core

Reactivate your weak, overstretched abdominal muscles by learning how to contract them again effectively. 

After 9 months of stretching, your abdominal muscles—especially the transverse abdominis (TVA) and rectus abdominis (RA)—are no longer firing optimally. In fact, 100% of pregnancies result in diastasis recti (a separation of the RA), meaning these muscles need intentional reactivation.

1. Pre-purchase compression items that fit your budget
2. Learn proper core exercises BEFORE surgery
3. Prepare your support team to protect your body for those critical first days

🌀 How to begin:

Lie on your back, knees bent. Gently draw your belly button in as if you’re zipping up jeans. Don’t puff your chest or tilt your pelvis—keep it subtle. This is your TVA turning on, your deepest core layer. Without this, no number of crunches will give you strength or stability.

#2. Rebuild: Strengthen with Intention

Once your muscles can fire again, it's time to rebuild strength—gradually and safely. This doesn't mean returning to burpees or planks just yet. 

Start with foundational movements:
✓ Diaphragmatic breathing
✓ Glute bridges
✓ Bird dogs
✓ Modified side planks
✓ Postural training

Avoid exercises that increase intra-abdominal pressure (like sit-ups or traditional crunches) until your diastasis is functional, meaning your core can properly engage and stabilize.

#3. Restore: Full-Body Recovery

Postpartum healing is more than just the core. Your pelvic floor, posture, and mobility all need attention. 

💡 Restore includes:

• Pelvic floor therapy (especially after tearing or a C-section)
  
• Alignment work for neck, shoulders, and hips
  
• Easing back into higher-impact movements like running or jumping
  

Want to train for a race? Great! But build your base first. Trying to go from 6 weeks postpartum to half-marathon training without this foundation can lead to setbacks—like prolapse, pelvic pain, or chronic core weakness.

Being cleared for exercise doesn’t mean your body is fully ready. It just means you’re safe to begin the healing process with intention. By focusing on the Three R’s—Reactivate, Rebuild, Restore—you’ll heal smarter, get stronger, and feel more confident as you move forward.

Ready for structured support in your next phase of recovery? Cesarean Recovery Stage 2 is a powerful next step. With targeted movement, expert guidance, and access to the e-library, this program helps you rebuild strength, reconnect with your core, and restore your confidence—without rushing or risking re-injury.