When the body is only 2 weeks postpartum, it’s still healing. Strenuous movements can affect your recovery, so it’s important to take it easy. So, what does a routine of 2 weeks postpartum exercise look like?
Luckily, there are several movements that you can do to increase mobility gradually.
However, being so soon after birth, stick to these tried and tested low-intensity exercises. Let’s take a look!
Table of Contents
Walking 2 weeks postpartum
Walking is the best form of exercise, even hours after you give birth.
It’s safe and low-impact and keeps you fit without putting too much pressure on the body.
It also helps tone muscles and strengthen pelvic floor muscles. Getting out and about is also a good way to improve mood and reconnect with the world after giving birth.
Walking after a C-section is recommended to increase blood flow and reduce the risk of blood clots.
Is it okay to walk 2 weeks postpartum
Yes it is! First, you should maintain a gentle pace.
Slowly build up the distance and duration of your walks when you feel ready.
Walking is the ideal 2 weeks postpartum exercise, putting you in a better position to do other workouts.
Again, it’s important not to push yourself too much.
Leg and glute post pregnancy stretches
Leg and glute stretches build strength and incorporate movement without leaving the house.
They engage muscle groups that don’t get as much exercise when you’re at home with a baby.
Having strong thighs and glutes also improves balance and pelvic stability.
This is highly important for postpartum recovery as you might be dealing with incontinence, discomfort, and constipation.
Whether you have a vaginal or C-section delivery, it’s best to keep leg exercises as gentle as possible so soon after the birth.
Leg and glute exercise for 2 weeks postpartum
Some of the best gentle postpartum exercises for legs include knee bends, leg lifts, and shallow squats.
For an accessible pose, try the clamshell exercise. You’ll have to:
- lie on your side,
- pull in your stomach,
- and open your knee to work the gluteal muscles.
Postnatal yoga
Postnatal yoga is specifically formulated for the postpartum body.
It’s one of the best ways to regain strength, slowly tighten muscles, and become more flexible post-birth.
At only 2 weeks postpartum, it’s best to stick to the easiest poses, then build up to a more challenging routine.
You can even incorporate your baby into the activity, making it the ideal 2 weeks postpartum exercise!
Yoga poses for 2 weeks postpartum
The best postnatal yoga poses include:
- the cat-cow for back pain,
- and the pelvic tilt, which strengthens the abdomen.
Regular postnatal yoga can speed up postpartum healing by encouraging improved blood circulation, spinal realignment, and tighter abdominal muscles.
It also promotes a positive mental state, which is key in reducing the likelihood of postpartum depression.
Kegel exercises
The most effective postpartum exercises target the pelvic floor.
This is because it goes through some of the most intense changes during pregnancy and birth. It also takes time to recover afterwards.
Kegel exercises, in particular, help to improve continence by strengthening the pelvic floor, uterus, bladder, and bowels.
You can start doing Kegels as early as the day after you give birth. So they’re absolutely appropriate for 2 weeks postpartum.
To do Kegels properly, one of the best pelvic floor exercises, you may need to start small and build up the number of contractions you do over time.
Begin by doing 5-second kegel sequences up to 10 times each day, gradually increasing the duration of the hold as you notice improvement.
Arm raises
Simple arm raises are the perfect postpartum exercise for strengthening those muscles and toning up after pregnancy.
To achieve this you can try the following:
- arm circles,
- front raises,
- shoulder taps,
- and elongations.
They all isolate the arms to avoid unsettling other sensitive areas on the body.
These movements are so low-intensity that they effectively ease the body back into exercising after a period of no physical activity.
After all, supporting a growing baby will require all the arm strength you can give.
Seated aerobics
At just 2 weeks postpartum, nobody could blame you for wanting to stay at home. Luckily, there is a type of aerobics that you can do while sitting down, which is ideal for new mothers.
Though they’re less vigorous, seated aerobics still improve flexibility and tone muscles.
You can engage arm, leg, and core muscles without getting out of your chair!
The best seated aerobic postpartum exercises include leg circles, arm swings, toe touches, seated marches, seated jacks, and seated leg extensions.
It’s better to avoid any aerobic exercises that engage the core if you’ve had a c-section, but you can still do many of these strengthening exercises.
If you want to keep track of your progress, we’d recommend documenting fitness milestones!
What should you not do 2 weeks postpartum?
Don’t push yourself. Avoid activities that burden your core.
Safe exercises 2 weeks postpartum should encourage mobility without sacrificing your recovery. There’s a reason why we always reiterate to gently perform these exercises.
We know you’ll have more to think about, like how to find time to exercise as a busy mom. But at this point, don’t overcomplicate things and just take it easy.
Your 2 weeks postpartum exercise plan
It’s natural to want to throw yourself into exercise after giving birth. You may want to regain your pre-pregnancy flexibility, strength, and agility, but you should always take things slowly in the beginning.
This routine for 2 weeks postpartum exercise includes some of the best ways to start working out again without disrupting your body’s recovery.
So, what should you not do 2 weeks postpartum? Anything that places too much strain on your abdomen, like sit ups or boxing, is a big no.
Each postpartum fitness journey is different, especially if you’ve had a C-section delivery, but it’s absolutely possible to start exercising just 2 weeks after giving birth.
The more exercises you do, the stronger you’ll get.
By the time your 6-week checkup comes around, you should be ready to move onto more high-impact workouts, and you’ll already be seeing the effects of your introductory exercises!
Charli Rohn
Charli is slightly obsessed with finding ways to get active with her two kids. Whether it be hiking, running or strength training at home, if she can do it with her kids, Charli will be all over it!