When Can I Start High Impact Exercising (or Running) After Giving Birth?

I was hesitant to publish advanced postpartum workouts because I never want any mother to get hurt by doing them too early! I recommend seeing a pelvic floor physical therapist to get approved for high impact and advanced core workouts. You can also do these 5 self-test to assess yourself. You should never have any leaking or pelvic pain during a workout! You will likely need to be 6 months or even 12 months postpartum to be ready for high impact exercises. See your provider for individualized recommendations.

Some other videos you may enjoy:

Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor and certified pregnancy and postpartum core exercise specialist (CPES). She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and feel energized after pregnancy!

If you enjoy our content subscribe to our channel, hit the bell button, leave a comment and share with your friends so I can make you more of the videos you enjoy!

Disclaimer: This is general postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section).You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.

Copyright 2023 P&P Health Inc. All rights reserved

#postpartumworkout #postpartum #postpartumrecovery

Music: Epidemic Sound

[Mrs.J.D.B]

This is so helpful! Thank you for this! I'm so excited I passed all of the tests!

[applejaxs]

I love your videos and I’m planning to do the challenge I’m 12+ months postpartum and I’ve been exercising but I just don’t feel the same so I wanna back track and address the issues that have come up for me. So thanks for channel I look forward to the end of my 28 days 😉😊

[jenniferfisher]

I can never actually tell if I have coning or coming…my whole belly is just big and squishy so I can’t see anything at all. And it’s frustrating because I just feel confused and I want to flatten my belly (as best I can) and work on my core again.

Edit: should say doming

[alisonlazo]

This is really thoughtful of you, thanks Jessica. One thing that really frustrates me though is the coning/doming thing. It seems like something that only a thin person could really observe. Whenever I hear that as a way to check form I get irritated because my body doesn’t look like yours so it’s not clear to me. Maybe I’m mistaken and it applies to everyone, but whenever I hear it I just feel excluded and frustrated :(
The rest of the tests are really clear and helpful though. I appreciate you very much I just wanted to share.. maybe other moms with belly fat feel the same

[nancyshima]

This is really thoughtful. Thank you 😊

[meganknudson]

I’m a week shy of 3 months PP from a 2nd c-section. I worked out all my pregnancy, then did your videos once I was having pelvic pain & 8 months pregnant.

I feel like I can easily do all of that but the sit ups. Now, I can’t tell if it’s doming or c-section issues.
I could just do these and modify the abs-sit ups types.

[jeannie]

I played college rugby a few months after having my baby and I herniated my disc, thinking I had the strength I had before pregnancy. Now 8 years later I live with sciatica pain everyday. I should've built myself up slowly and allowed more time to heal 😔

[TheSemo]

Dear, thank you for all your hard work, i am 5 months postpartum and i had episiotomy, i did your pelvic floor video from the second month, but i still had heaviness feeling when i stop the pee in the middle of peeing, also I don’t have any leacking while running or snizing, i checked if infection there negative results also the sex good with no pain ! I don’t know what’s going on!

[TaylorMonk-ph]

Thank you so much for what you do! Do you have a diastasis recti line of videos or core boot camp for those who are trying to heal their core???

[brianacastillo]

Love this!! Thank you!

Umm also love your two piece clothes set. Where’s it from?!

[nicolaruttensperger]

This is SO helpful! Thank you Jessica! I am 5 months postpartum and wondering when it is safe to do "regular" core workouts again? Testing my DR with my fingers, only half a finger fits into the gap...

[iremguzel]

Does these apply for c section as well ? Xx

[butterflyjessica]

Whats coning? Because obviously I have extra skin/fat when I am in a plank position. If I didn’t have that I would have been already in shape so how do I know if I have coning?

[siarivers]

Ohh man im 2.5 years post partum and i still leak if i sneeze and get coning doing core :(

[rachelharper]

I'm 8 months postpartum. I've been wanting to do these workouts, but I'm not sure if I've passed this test yet. For the 3 strength tests that involve 1 leg, I have the strength to do it, but my balance is still shaky from my pregnancy, so I tumble and fall a bit. Should I be factoring balance into my readiness, or just the strength? (As in, if I steadied myself against a wall I would do them just fine.)

[joahanagarcia]

Ok I’m not ready 😂😅😅😅 see y’all in about idk how many weeks or months 😢

[SurveillanceAdrakIndia]

hi mam
i am 8 month postpartum
my baby have 8 kg weight
can i do exercise with 5*2 (10kg) dumbbells ?

[Mitsy]

I do get slight coning but rest all is good with me. Can I still start advanced one?

[moonchild]

I'm 2 months pp is jump rope high impact ?