How to Exercise for Breastfeeding Moms from Day 1
Breastfeeding and exercise can work together when you approach both with care and balance. Learning how to build safe and effective exercises helps you support your recovery without compromising your energy or milk supply. This guide will walk you through starting to progressing exercise postpartum for breastfeeding moms.
Where Do You Start When Exercising Postpartum
Your body is still healing after pregnancy and delivery, so the way you move matters just as much as how often you move. The good news is that moderate activity is safe and can improve your mood and overall well-being. With the right guidance, you can rebuild strength gradually and regain confidence in your body.
Check with Your Doc Before Postpartum Exercise
Before you start exercising postpartum, check in with your doctor or healthcare provider. They can assess your recovery based on your delivery, symptoms and overall health.
Although you may receive clearance around six weeks, that doesn’t necessarily mean you’re fully ready for exercise. In some cases, you can begin gentle movement earlier, but you should follow your provider’s guidance.
Starting too soon or progressing too quickly may strain your pelvic floor and core.
If you have diastasis recti or a pelvic floor prolapse then those need addressed before heavy exercise can happen, other than that though, you should be ready to start increasing strength as soon as your doc gives you the green light!
If you ARE suffering from either, try these from physical therapists:
Start Slow with Gentle Movement to Rebuild Strength
Your body needs time to recover after childbirth, so start with gentle, low-impact movement during your 6 week waiting period. Walking, light stretching or basic pelvic floor exercises help rebuild strength without added stress.
You can start with this easy but tough at the same time Pilates routine you can even do while breastfeeding! Talk about multitasking.
Exercise does not affect milk supply or your baby’s growth, so you can move with confidence. It also supports circulation, reduces stiffness and helps improve mood, energy, and sleep during the postpartum period.
Don’t forget to stay hydrated and nourish your body, since breastfeeding and physical activity both increase your energy needs. Because if you aren’t getting enough of either those WILL affect your milk production.
You can also time your workouts after breastfeeding to feel more comfortable and reduce breast fullness, because nobody likes that.
Rebuild Your Core to Prevent Back Pain
Rebuilding your core after pregnancy can help reduce back pain and support a smoother recovery.
During pregnancy, your muscles, joints, and posture change, which can lead to discomfort in areas like your lower back, pelvis, and hips. Pain around the pubic bone or sacroiliac joints can become more intense if your core lacks stability.
A lot of that eases up once you give birth almost immediately… but all the micromuscles in that area still need to be strengthened again to properly support your body for muscle and exercise progression.
Options like guided physical therapy, low-impact movement, or even aquatic exercise can help you move safely while reducing strain.
Walking supports lower back pain relief because it’s a low-effort exercise that keeps you active without excess strain. It gently engages and stretches your back muscles while remaining easy on your joints.
Be sure to practice engaging and relaxing your core while even doing walking to retrain your muscles. A postpartum belly wrap can really help make this easier.
Fuel Your Body and Your Milk Supply
You can exercise while breastfeeding without affecting your milk supply as long as you adequately hydrate, eat enough calories, and eat enough protein.
Regular movement can support your metabolism and hormone balance, and support postpartum weight management. Plus, it just makes you feel a lot better about yourself as you shift into your new role as a mom.
Health organizations recommend striving for a minimum of 150 minutes of moderate exercise each week, in addition to strength training and light stretching.
If your schedule feels busy, even light activity counts. Replacing sedentary time with any type of movement supports your health and well-being.
Get Enough Calories Though!
Your body needs extra energy to produce breast milk, so eat enough to support recovery and supply. Include protein, carbohydrates, and healthy fats in regular meals and snacks, and aim for a protein source each time you eat, such as eggs, yogurt, chicken, fish, tofu, or a smoothie.
Breastfeeding increases your calorie needs a bit, not much, a tiny bit. So definately add an extra snack each day, the hangry feeling of breastfeeding will help remind you!
Use Exercise to Boost Your Mood
After giving birth your hormones go for a wild ride. For some of us that evens out nicely, for others it does the opposite. Kicking in postpartum depression or other issues that are really tough to deal with.
Your hormones are going to be in flux during breastfeeding and when your period returns too.
Aerobic exercise is well recognized for improving mood and reducing psychological distress, with studies in pregnant women showing reduced anxiety, tension, and depressive symptoms.
Regular movement can also lower inflammation and improve overall energy levels, influencing your mental well-being. So get moving mama!
Building Practical Exercises for Breastfeeding Moms
Exercise during breastfeeding is not about doing more, but about doing what works for you. When you move in a way that feels supportive and manageable, you help your body recover, reduce discomfort, and build strength over time.
Small, consistent habits can make a big difference in how you feel physically and emotionally. By integrating sustainable exercises for breastfeeding moms into your routine, you support both your health and your baby’s well-being.
The Best Postpartum Diet + Workout Plan for Breastfeeding Moms
As a personal fitness trainer certified in nutrition and mom x3, I saw the gap in what women were taught about increasing milk supply while exercising.
Many are told they can’t, or to wait until being done breastfeeding. WAIT a year (or 3 if you’re like me) to feel strong and like yourself again?
No way mama, I got you.
The Milky Mama’s Postpartum Plan has everything you need to know about exercising while breastfeeding, recipes to increase your milk supply, everything you need! And a 28 day workout plan specifically designed for regaining strength postpartum.
Come check some of it out for free right now!
Let’s GOOOO!
