Diapers, Dumbbells, and Diastasis: Postpartum Health and Fitness Without the Bounce-Back Pressure
Aug 21, 2025Did you know that August is the most popular birth month in the United States, with more babies born during this time than any other month of the year?! So to all the new mamas out there—first of all, congratulations! Whether it’s your first or fourth, bringing life into this world is nothing short of a superpower. But after the balloons deflate and the meal trains slow down, one very real thing sets in: figuring out how to feel like you again. And that’s where postpartum fitness comes into play. Let me be clear, this is not for “bouncing back,” but for rebuilding strength, reclaiming energy, and supporting mental health.
Postpartum fitness isn’t about looking a certain way. It’s about healing. During pregnancy and delivery, your body goes through major changes—your core muscles stretch, your pelvic floor works overtime, and your hormone levels swing like a pendulum. Gentle movement, when cleared by a healthcare provider, can help repair diastasis recti (ab separation), strengthen the pelvic floor, improve circulation, and boost your overall mood. The American College of Obstetricians and Gynecologists (ACOG) recommends women begin light activity like walking or pelvic floor work as early as a few days after birth (if they feel ready), and gradually build from there.
But honestly, one of my favorite and most compelling reasons to incorporate postpartum movement is its positive impact on mental health. According to the CDC, about 1 in 8 women experience symptoms of postpartum depression (PPD), and that number may actually be higher due to underreporting. Exercise has been shown to release endorphins—your body's natural feel-good chemicals—reducing stress, anxiety, and depressive symptoms. A 2021 study published in the Journal of Affective Disorders found that postpartum women who engaged in regular physical activity reported significantly lower levels of depression and anxiety.
One of the best parts? Your postpartum fitness journey doesn’t need to look like anyone else’s. Maybe it starts with a walk around the block, a 10-minute mobility flow while the baby naps, or even joining a mommy-and-me yoga class. Progress is personal, and consistency will build confidence. And if you're feeling overwhelmed? That’s okay too. The most important thing is to listen to your body, nourish it, and give it grace. You literally created life. Now it’s time to feel strong in your own skin again.
So here’s to all the August mamas, and every mama. You’re not alone, and you’re not behind. Whether you're rebuilding your core, managing emotions, or just craving 20 minutes of "me time," postpartum fitness is a gift to yourself, and one worth unwrapping slowly.
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Xo,
Coach Tatiana
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