"Six weeks" is the number most people hear, and it's a reasonable marker: it's roughly when acute healing wraps up and most providers give clearance at the postpartum checkup. But it's a starting gate, not a finish line: six weeks is when it's often safe to begin rebuilding, not when your body is back to where it was. Treating it as a return to your pre-pregnancy workout is the most common way people set themselves back.
Before ramping up, it's worth checking for diastasis recti, a separation of the abdominal muscles that's extremely common in pregnancy and doesn't always close on its own. Loading a core that hasn't recovered its coordination can make the gap worse rather than better, which is why the standard advice is to rebuild deep core and pelvic floor coordination before returning to crunches, heavy lifting, or high-impact cardio. A provider or pelvic floor physical therapist can check for this in a few minutes and tell you what your body's actually ready for.
The realistic build-up looks like: gentle walking and breathing work in the first weeks (often fine even before the six-week mark, with clearance), then light strength and low-impact movement once cleared, then a gradual return to your previous intensity over weeks, not days, guided by how your body responds, not by a calendar date. Bleeding that restarts or gets heavier, new pain, or a pelvic heaviness that wasn't there before are all signs to dial back and check in with your provider, not signs to push through.
The pelvic floor is part of that core system, and it's often the piece people skip past on the way back to bigger workouts, which tends to catch up with them later as leaks or heaviness during exercise. Kegelia's shortest program is a reasonable way to fold that piece back in without it becoming its own separate project. Getting started once you're cleared.
A simple self-check before you run or jump
Return-to-running guidance after birth suggests checking a few basics first, usually from around 12 weeks at the earliest: walking for 30 minutes without symptoms, then balancing on one leg, single-leg squats, jogging on the spot, hopping and bounding, all without leaks, heaviness or pain. If one of these brings symptoms on, that's a sign to keep building strength for longer, not to stop exercising altogether.
Breastfeeding, sleep and the slower parts of recovery
Breastfeeding keeps estrogen low for as long as it continues, which can leave vaginal tissue drier and the pelvic floor feeling less supported. Broken sleep slows recovery too. Neither is a reason to avoid exercise, but both are reasons to build more gradually than a training plan written for someone who isn't caring for a newborn.
Who can help
A pelvic floor physiotherapist can check your pelvic floor and abdominal wall, including any gap from diastasis recti, and give you a plan for the space between "cleared at six weeks" and "back to my old routine". In some countries this is offered routinely after birth; elsewhere you may need to ask for a referral or book one yourself.