Postpartum Exercise: How to Start Moving Again After Having a Baby

Having a baby changes almost everything: Your schedule. Your sleep. Your body. Your priorities. Even finding 20 quiet minutes to yourself can feel impossible. And somewhere in all of that, you might be wondering: When do I get to feel like myself again?

Maybe you miss working out. Maybe you want to lose some of the weight you gained during pregnancy. Maybe you just want more energy and a little time that belongs to you.

Whatever you're feeling, you're not alone. And you don't have to wait until life feels “normal” again to start moving.

Exercise can help you feel better, too

Postpartum exercise isn't just about losing the baby weight.

Research shows that physical activity can help reduce symptoms of postpartum depression and anxiety. A 2024 systematic review and meta-analysis involving more than 4,000 postpartum women found that exercise reduced depressive and anxiety symptoms and was associated with lower odds of postpartum depression.

Exercise isn't a replacement for professional support if you're struggling with postpartum depression or anxiety. But it can be one small way to take care of yourself.

And it doesn't have to take an hour.

You don't need an hour. You need something you can actually do.

The American College of Obstetricians and Gynecologists (ACOG) recommends working toward 150 minutes of moderate activity each week after pregnancy, but those minutes can be broken into smaller 10-minute sessions. (We like to call them workout "snacks".)

That's good news when your days revolve around naps, feedings and a baby who seems to know the exact second you sit down.

Ten minutes while the baby sleeps still counts.

That's where Crossrope can help. You can get a challenging cardio workout at home without driving to the gym or carving out a huge chunk of your day. Pick a workout in the Crossrope App, grab your ropes and get moving.

And when you're consistent, those short workouts can support healthy postpartum weight management. ACOG recommends regular physical activity as part of a healthy approach to postpartum weight management.

What if jumping doesn't feel good yet?

This is important.

Pregnancy and childbirth can affect your pelvic floor, and urinary leakage is common after having a baby. A 2025 systematic review and meta-analysis involving more than 21,000 postpartum participants found that pelvic floor muscle training reduced the odds of urinary incontinence.

So if jumping makes you leak, feel pressure or heaviness, or causes pain, don't push through it. Talk with your OB-GYN or a pelvic floor physical therapist about what's right for your body.

You can still get a great workout without jumping.

Try Ropeless.

Crossrope Ropeless gives you the weighted feel and rhythm of a jump rope workout without an actual rope.

It's quiet, doesn't require jumping, and can be used while standing, marching or even seated. That makes it a great option if you're not ready for high-impact exercise yet, live in an apartment, or simply don't want to wake the baby.

You can still get your heart rate up, work your upper body and make time for yourself.

You don't have to “bounce back”.

Your body just did something incredible. It also went through a lot. There's no deadline for getting your old body back, and there's no perfect postpartum workout. So start where you are. Move when you can. Take the 10 minutes when you have them.

Maybe the goal right now isn't getting your old body back. Maybe it's simply feeling a little more like yourself again.

And that's a pretty good place to start.

Recommended Crossrope sets for Postpartum Moms