Bootcamp Burpees After Baby? Think Again!

with our fabulous Pilates Instructor, Vina

In today’s culture, there’s a lot of pressure to “snap back” or “bounce back” into shape after having a baby. Celebrities and influencers can make it look simple with polished workout videos in fully equipped gyms. It’s tempting to sign up to bootcamp or HIIT classes just weeks post-partum. The reality is your body has been through a major event and jumping straight into burpees and crunches might do more harm than good. 

Why Pilates is perfect postnatally:

Pilates focuses on releasing tension, breathing and strengthening the deep abdominal muscles and pelvic floor; making it one of the safest and most effective ways to rebuild functionality from the inside out. Beyond physical healing, Pilates can help you feel more in tune with your body, which is important during a time when moms feel disconnected or discouraged with postpartum changes.  

Some fitness guidelines after you’ve had your baby:

START WITH BREATHWORK: It is the starting point of your recovery, physically and mentally. During pregnancy, your diaphragm and pelvic floor have been working as teammates, but now that the baby is out of your body, they need to relearn how to work and coordinate together. Breathwork helps re-establish this connection and gently activates the deep core muscles.  

NO PLANKS, CRUNCHES OR SITUPS (for now): These classic ab exercises can increase intra-abdominal pressure, putting extra strain on your pelvic floor and diastasis recti. As a result, you may feel it in your lower back or pelvic region, and delay healing. It’s best to connect and retrain your core slowly before progressing to more intense movements.  

SALUTE TO THE GLUTES: From standing, to walking, to lifting and carrying your baby, your glutes are the unsung heroes. Strong glutes will provide stability and support for your pelvis and lower back, which already feel vulnerable post-birth. Rebuilding glute strength will also prepare your body for a safe return to higher-impact workouts like running.   

Take it Slow: You might not see progress right away, but your body is doing important invisible work. Healing requires time, and honoring that timeline helps prevent long-term injury and burnout. The goal of postpartum recovery is not a race to get your ‘old body’ back but a journey of rebuilding and reconnecting with yourself.  

Remember, you are capable.      

Vina Vo, Pilates Instructor