Key Takeaways:
- Wait for clearance – Most surrogates can start gentle exercise after 6 weeks, but always check with your doctor first.
- Start slow – Walking and pelvic floor exercises come before intense workouts.
- Protect your core – Your abdominal muscles need time to heal. Skip crunches early on.
- Watch for warning signs – Pain or heavy bleeding means stop and call your healthcare provider.
- Exercise helps your mind too – Moving boosts mental health, but don’t ignore signs of postpartum depression.
Hey there, superwoman! You just did something incredible by carrying a baby for someone else. Now that your surrogacy journey is complete, you’re probably wondering: When can I start working out again? Whether you had a vaginal delivery or C-section, your body needs proper healing time before jumping back into fitness.
At Southern California Surrogacy, one of the top surrogacy agencies in Los Angeles, we know how important it is for surrogates to recover safely. Let’s talk about what postpartum exercise looks like for you.
First Things First: Listen to Your Body
Right after birth, your body is focused on healing. Even if you feel okay, your insides need time to recover. Most healthcare providers recommend waiting until your 6-week postpartum checkup before starting any real exercise routine. But this timeline can change depending on your delivery and how you’re healing.
If you had a vaginal delivery with no complications, you might be cleared for gentle exercise sooner. But if you had a C-section or tore during birth, you’ll need more time. Never push through pain—it’s your body’s way of saying “not yet.”
The First Few Weeks: Take It Easy
For the first couple of weeks postpartum, focus on resting and simple movements:
- Walking (start with 5-10 minutes and slowly increase)
- Pelvic floor exercises (yes, those Kegel exercises you keep hearing about!)
- Deep breathing to help reconnect with your core muscles
Avoid heavy lifting, crunches, or high-impact exercises during this time. Your abdominal muscles are still recovering, and overdoing it can cause problems like pelvic floor weakness or even prolapse.
When Can You Start Real Workouts?
Most surrogates get the green light around 6 weeks postpartum, but always check with your healthcare professional first. Even then, you should ease back in slowly. Here’s what to focus on:
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Rebuilding Core Strength
Your abdominal muscles stretch during pregnancy, so they need extra care. Start with postnatal exercises like heel slides and gentle pelvic tilts before moving to planks or crunches.
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Low-Impact Exercise
Swimming, water aerobics, and cycling are great ways to move without stressing your joints. Avoid running or jumping too soon—your pelvic floor muscles need time to regain strength.
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Strength Training
Light weights or resistance bands can help you regain muscle. Focus on your upper body and legs before adding heavy strength training.
Red Flags to Watch For
Even when you’re cleared to exercise, pay attention to the warning signs:
- Increased vaginal bleeding (a little spotting is normal, but heavy flow isn’t)
- Shortness of breath or dizziness
- Pain in your pelvis, back, or abdomen
If any of these happen, stop and check with your doctor. Pushing too hard can slow down your postpartum recovery.
Exercise and Mental Health
Let’s not forget that postpartum depression can affect surrogates too. Exercise helps boost your mental health by releasing feel-good hormones. Even a short walk can improve your mood and energy levels.
If you’re feeling really down or anxious, talk to a health professional. There’s no shame in asking for help.
Nutrition Matters Too
Working out is great, but your body also needs fuel to recover. Eating a healthy diet with plenty of protein, veggies, and whole grains supports healing. And drink plenty of water—especially if you’re breastfeeding (even if just temporarily for the baby).
How We Support Our Surrogates
At Southern California Surrogacy, we make sure our surrogates have all the resources they need for a smooth postpartum period. Whether it’s connecting you with healthcare providers who specialize in postnatal exercise or just answering your questions, we’re here for you.
If you’re considering becoming a surrogate or are in the middle of your surrogacy process, remember: Your health comes first. Taking time to recover properly means you’ll be back to feeling like yourself—strong, healthy, and ready for whatever’s next.
Want to learn more about Los Angeles surrogacy and how we support our surrogates? Reach out to us. We’d love to chat!
