Exercise After Giving Birth
The old "wait 6 weeks" rule is outdated. Here is what current guidelines say you can do, when to hold back, and how to return to exercise safely.
Safe Exercise by Stage
Day 1 onwards: Pelvic floor and breathing
Start gentle pelvic floor contractions (Kegel exercises) from day 1 after birth - both vaginal and C-section. These are safe immediately and help healing. Also practise diaphragmatic breathing: inhale deeply into the belly, exhale slowly while gently drawing the pelvic floor up. Do not hold your breath.
Days 3-14: Gentle walking
Short, slow walks from day 3-5 once you feel ready. Gradually increase distance each week. Walking is excellent low-impact cardiovascular exercise and improves mental health significantly. Singapore's heat means walking in air-conditioned spaces (malls, community centres) or early morning is more comfortable.
Weeks 2-6: Build pelvic floor; avoid impact
Increase pelvic floor complexity. Add transverse abdominal activation (drawing the lower tummy in gently, not crunches). No running, jumping, heavy lifting, or intense abdominal work. If you had a C-section, no driving and less walking than vaginal birth.
After 6 weeks (vaginal birth) / 8-12 weeks (C-section): Guided return
See a women's health physiotherapist for a pelvic floor assessment before returning to running, high-impact classes, or heavy gym work. This is the step most Singapore mothers skip - and the most important one for long-term pelvic health.
Diastasis Recti: The Hidden Risk of Exercising Too Soon
Diastasis recti (DR) is the separation of the two sections of the rectus abdominis (six-pack muscle) along the midline of the abdomen. It occurs in about 60% of women during pregnancy and may not fully close postpartum without targeted rehabilitation.
The risk: exercises like crunches, sit-ups, planks, and heavy lifting can worsen DR if done before the midline has recovered. Signs of unresolved DR include a ridge or "coning" down the middle of the abdomen during exercise, a soft pouch below the belly button, or lower back pain that does not improve.
How to check for diastasis recti
Lie on your back with knees bent. Place two fingers horizontally across your midline just above the belly button. Slowly lift your head (like a small crunch). If you can fit 2 or more fingers in the gap, or feel significant "softness" at the midline, you likely have DR. A women's health physio can confirm and guide your rehabilitation.
Women's Health Physiotherapy in Singapore
A women's health physiotherapist specialises in pelvic floor dysfunction, diastasis recti, and postnatal rehabilitation. An initial assessment (45-60 minutes) includes an internal pelvic floor examination (with consent) and external assessment of your diastasis and movement patterns.
| Where | Cost (approx) | How to Access |
|---|---|---|
| KKH Physiotherapy | $50-100 (subsidised) | O&G referral required |
| NUH Physiotherapy | $50-100 (subsidised) | O&G referral required |
| Private physio clinics (e.g. Rehab MD, Core Concepts) | $150-300 per session | Direct booking; no referral needed |
| Polyclinic physio (referral) | $20-60 (subsidised) | Polyclinic doctor referral |
Budgeting for 4-6 physiotherapy sessions is worthwhile for long-term pelvic health. Many insurance policies in Singapore cover physiotherapy - check your policy before booking.