Postpartum Exercise Myths That Put Pressure on New Mums

Becoming a mum changes everything, including how your body feels, moves, and recovers. But one of the hardest parts of postpartum life is not always the physical recovery, it is the pressure. Pressure to bounce back, pressure to work out, pressure to look a certain way, fast.

Let’s clear the noise and talk about some common postpartum exercise myths that put unnecessary stress on new mums.

Myth 1: You should “bounce back” quickly after birth

This is one of the biggest and most damaging myths. Pregnancy and birth are not small events. Your body spent months growing life. Expecting it to snap back in a few weeks is unrealistic and unfair.

Postpartum recovery takes time. Muscles, especially the core and pelvic floor, need gentle rebuilding, not rushing. There is no deadline for feeling like yourself again. Every mum heals on her own timeline.

Myth 2: Intense workouts are the fastest way to get results

Many mums think they need hard, high intensity workouts to see progress. In reality, intense exercise too soon can cause more harm than good. It can increase back pain, core weakness, and even slow recovery.

After pregnancy, the body responds better to gentle, controlled movement. Supporting the core properly and rebuilding strength slowly is far more effective than pushing through pain.

Myth 3: Pain means you are doing something wrong

Pain does not mean failure, but it is a sign your body needs support. Many standard fitness tools and workouts are designed for gym bodies, not postpartum bodies. This is why so many mums experience wrist pain, back pain, or discomfort when trying to exercise again.

Postpartum movement should feel supportive, not punishing. Feeling safe and stable matters more than doing the hardest workout possible.

Myth 4: If you are not exercising, you are falling behind

Rest is part of recovery. Healing is productive. Listening to your body is strength, not weakness. Some days movement looks like stretching, breathing, or gentle core activation. That still counts.

Postpartum fitness is not about keeping up. It is about reconnecting with your body and rebuilding trust in it.

A healthier way forward

Postpartum exercise should work with your body, not against it. Tools and workouts made specifically for mums can help you feel supported as you ease back into movement. Products designed with postpartum recovery in mind, like a supportive ab roller made for mums, focus on gentle activation rather than strain.

There is no rush. No comparison. No right way to recover except the one that feels right for you.

Your body did something incredible. It deserves patience, care, and respect.