Postpartum and sports panties: how to stay active safely

The period following childbirth is intense for a new mom. Baby’s arrival, a body tired from labor, a new routine, a completely shaken-up daily life—everything has to be relearned, because a new life is beginning.

Louloucup supports all women: young girls, teenagers (check out our teen period underwear), students, adult women, women in perimenopause, as well as moms, both new and experienced.

We offer postpartum underwear that’s ideal to wear after childbirth for very heavy periods. These washable period protections absorb a strong, heavy flow without saturating, perfect for holding lochia. But what about exercise after childbirth? When can you start physical activity again after baby arrives? What rules should you follow for a workout? Louloucup is here today with valuable information to help you feel good in your mom-body and regain confidence slowly but surely. 

Exercise and physical activity are important, but they should only be resumed once the mother’s body has fully recovered. The postpartum period (literally “after birth”) can last from several weeks to several months and often feels like a tsunami of emotions and intense changes!

Baby blues, fluctuating hormones, slow and painful healing—a new mother’s body needs rest and patience after the birth of her baby. Mental well-being must also be nurtured. Hormonal fluctuations can make this balance very fragile.

Trust, patience and respect for both your body and your mind are the key words. You’ll get back to sport in due time, but for now you need to rest and enjoy your baby. 

Before resuming any kind of physical activity, pelvic floor rehabilitation is essential. Abdominal rehabilitation is also very beneficial; these sessions are being offered more and more often, which is excellent news.

The pelvic floor, this group of muscles at the base of the abdomen, worked extremely hard during childbirth. It needs to be restored and strengthened, as it’s now quite weakened.

The perineum is a very important muscle that supports the organs. After leaving the maternity ward, the perineum has lost tone, and the new mother may experience urinary leaks, for example. Pelvic floor rehab can begin around six weeks after the baby is born. Your midwife or gynecologist will prescribe sessions (around ten or more).

During these sessions, the new mother works her perineum through various contraction exercises.

In addition to pelvic floor rehab, which can be done by a midwife or gynecologist, a new mom can also retrain her abdominal wall—this is called abdominal rehabilitation.

Alongside the pelvic floor, you work all the abdominal muscles. With this targeted core and deep-ab workout, you regain overall tone. These are hypopressive abdominal rehab sessions.

Getting back into sport? Yes, but not just any old way! A serious athlete before pregnancy? A competitor at heart, you can’t wait to pull on your leggings again and smash your records? Patience! Your body has carried life. You gave birth by C-section or vaginally. In both cases, the event is exhausting for your body and your intimate area. Your muscles are sore. Your pelvis has shifted. In short, this warrior body needs rest and comfort.

Exercising after childbirth offers many benefits for new mothers:

• release stress, negative thoughts and negativity, 

• better sleep, more peaceful, more settled, 

• strengthening and toning of the body’s muscles, 

• a renewed sense of confidence in yourself and your body.


Sport helps you avoid stagnation and monotony. With exercise, you recover faster, feel better more quickly and keep your spirits high.

Once you’ve completed and been cleared for pelvic floor and deep abdominal rehab, and once your doctor has given you the green light, you can start exercising again.

Gentle physical activity at first helps you reconnect with your body as a whole and reclaim it. For months, a baby grew inside you. You may have gained weight, your centre of gravity has shifted. Take the time to get to know your body again. Your body has been through trauma and is still healing (episiotomy, C-section scar), so you need to treat it with particular gentleness and patience.

Walking (no multi-hour hikes with steep climbs!), swimming (once healing is complete), postnatal yoga, gentle stretching, Pilates or cycling are all excellent ways to get back into sport. You’re spoiled for choice. On the other hand, combat sports, high-intensity cardio, heavy weight training, tennis—in short, all sports that are too intense or too jarring—should be avoided at first.

While pelvic floor and abdominal rehab can begin 1½ months after childbirth, you should wait at least 3 months before resuming sports. Of course, there must be no medical contraindication. You also, and above all, need your doctor’s green light. Every woman and every situation is unique, and the specialist following you is the best person to give approval.