Reintroducing Impact Training Postpartum: A Journey of Patience and Progression

If there’s one thing I wish my 26-year-old self knew between my first and second pregnancies, it’s how much smarter I could have been about returning to impact training postpartum. Trust me when I say—this journey requires patience, gradual progression, and targeted strengthening.

Understanding Your Postpartum Body

During pregnancy, your pelvic floor, core, and posture go through massive changes, adapting to support your growing baby. In fact, these structures can stretch up to 115% of their normal length! That’s no small feat.

Once your baby arrives—whether through a vaginal birth or C-section—your body doesn’t just bounce back. It needs time, intentional rehab, and proper strengthening to regain function, strength, and control.

The Pelvic Floor: Endurance vs. Power

Your pelvic floor is unique—it contains both slow-twitch (endurance) and fast-twitch (power) muscle fibers. To fully regain function and prepare for impact, you need to train both.

✅ Endurance Training: Think slow, controlled “kegel” or isometric contractions. These exercises build stability and long-term support for daily activities like lifting, standing, or carrying your baby.

✅ Power Training: Quick, explosive contractions in different planes of movement (forward, lateral, rotational) prepare your pelvic floor for the dynamic demands of impact—like running or jumping.

Pressure Management: The Key to a Stronger Return

Before jumping back into high-impact workouts, it’s crucial to manage intra-abdominal pressure effectively. This means focusing on:

✔️ Diaphragmatic breathing to promote better core-pelvic floor coordination
✔️ Posture awareness to avoid unnecessary strain
✔️ Engaging your deep core muscles to create a strong foundation

When these pieces work together, your pelvic floor learns when to contract and relax, helping distribute force safely and effectively—a game-changer for eliminating leaks or discomfort.

Where to Start?

Step one: If possible, book a Pelvic Health assessment to understand your baseline. If not, working with a knowledgeable fitness professional can help guide your progressions based on posture, core function, and diastasis recti healing.

Step two: Begin with small, controlled impact movements before advancing to full-scale jumping or running. Think:

▶️ Calf raises
▶️ Single-leg stability exercises
▶️ Small hops or pogo jumps
▶️ Directional changes
▶️ High knees with breath control

These foundational movements reconnect your body to impact demands, reinforcing core engagement and pelvic control.

Trust the Process

Everyone’s postpartum recovery timeline is different. Some progressions will feel natural, while others may require regression before progression. And that’s okay.

Be patient. Be kind to yourself. Trust that with consistency and smart training, you’ll get back to where you want to be—and yes, if you’re like me, you’ll be back to tuck jumps before you know it!

💬 Mamas, what was your biggest learning moment in returning to exercise postpartum? Drop it in the comments—I’d love to hear your journey!