Move
Postnatal Workouts: Here’s What To Pay Attention To After You Have Your Baby
When can I start exercising again? What can I do about abdominal separation? How can I possibly find the energy to move when I’m perpetually exhausted?
At barre3, we believe you already hold the answers—you just have to look within. But we also know that the postpartum journey requires the right tools to make your everyday easier. That’s why this January, we’re partnering with Willow. We share the same approach to postpartum care: trusting your body and prioritizing your comfort. Just as Willow’s breastfeeding and pumping solutions support feeding and recovery without asking you to stop or push through, the barre3 Postnatal Collection is designed to meet you exactly where you are.
Read on for our conversation with barre3 Field Instructor Trainer, Lisa Schale-Drake, on how to navigate this important chapter with compassion and confidence.
Redefining the “Comeback”
Many new moms feel pressure to “bounce back.” How can we find more compassion for our postnatal bodies?
LISA: Our society is obsessed with the “bounce back” story, but the idea that your body will return to a “pre-baby” state is a myth. You will always be postnatal, and that is a powerful thing. Your body has been through one of the biggest transformations of its life; it takes immense resilience and patience to become a mom.
You aren’t a problem to be fixed. It took nine-plus months to grow a human; your body deserves that same time—and more—to heal. Our goal is to help you move away from pressure and expectations and toward feeling more connected, stronger, and energized.
Knowing When to Start
How do you know when it’s truly okay to start exercising again?
LISA: Most moms are cleared for activity around six weeks postpartum, though this varies. However, being “cleared” doesn’t mean you have to jump back into 100% intensity. The next step can feel unclear, which is why we created a phased approach. It’s okay to step back into exercise slowly and thoughtfully. Our collection is designed so you can honor your amazing journey and take steps toward the activities you love at your own pace.
Healing from the Inside Out: Abdominal Separation
Diastasis recti (abdominal separation) is a common concern. What should moms keep in mind?
LISA: Some level of separation is normal during pregnancy. Around the six-week mark, have your healthcare provider check your progress. If you are working with separation, we focus on three things:
-
Posture: Maintaining alignment in the torso removes unnecessary pressure on the midline.
-
Breath: Every exhale engages the deep core and pelvic floor, which are essential to healing.
-
Modified Intensity: We back off high-intensity moves like full planks if the core isn’t ready. Our 6–12 week content is specifically designed to help you navigate this safely.
Countering the “Motherhood Hunch”
From nursing to carrying car seats, motherhood involves a lot of repetitive, taxing motions. How do these workouts help?
LISA: We designed these workouts to counter the imbalances of daily mom life. For example, we emphasize back-of-shoulder work to open the chest and counter the tendency to round the upper back while holding a baby. By incorporating these intentional postures, we can help reduce aches and leave you feeling more balanced.
Movement That Fuels (Instead of Depletes)
Between sleep deprivation and a chaotic schedule, how can a workout help boost energy rather than drain it?
LISA: We hear constantly that moms leave our workouts feeling more energized. We do this by:
-
Empowering Choice: We teach you to listen to your body. Sometimes you need to push; sometimes you need to back off. Honoring that prevents burnout.
-
Breathwork: Using breath to balance the nervous system.
-
Time-Efficient Options: We know nap time is unpredictable! Our collection ranges from 10 to 45 minutes, so you can reap the benefits of movement even on your busiest days.
Support for Your Journey
Postnatal workouts: Broken down by postpartum weeks, featuring gentle movement and useful tips to move your body with confidence. Explore the Postnatal Collection on barre3 online.
barre3 x Willow: Because care works best when it’s responsive, not prescriptive. Experience the pump designed for the way you move. Enjoy 30% off your entire Willow purchase with code BARRE3. Offer expires 1/31/2026. Shop Willow
When can I start exercising again? What can I do about abdominal separation? How can I possibly find the energy to move when I’m perpetually exhausted?
At barre3, we believe you already hold the answers—you just have to look within. But we also know that the postpartum journey requires the right tools to make your everyday easier. That’s why this January, we’re partnering with Willow. We share the same approach to postpartum care: trusting your body and prioritizing your comfort. Just as Willow’s breastfeeding and pumping solutions support feeding and recovery without asking you to stop or push through, the barre3 Postnatal Collection is designed to meet you exactly where you are.
Read on for our conversation with barre3 Field Instructor Trainer, Lisa Schale-Drake, on how to navigate this important chapter with compassion and confidence.
Redefining the “Comeback”
Many new moms feel pressure to “bounce back.” How can we find more compassion for our postnatal bodies?
LISA: Our society is obsessed with the “bounce back” story, but the idea that your body will return to a “pre-baby” state is a myth. You will always be postnatal, and that is a powerful thing. Your body has been through one of the biggest transformations of its life; it takes immense resilience and patience to become a mom.
You aren’t a problem to be fixed. It took nine-plus months to grow a human; your body deserves that same time—and more—to heal. Our goal is to help you move away from pressure and expectations and toward feeling more connected, stronger, and energized.
Knowing When to Start
How do you know when it’s truly okay to start exercising again?
LISA: Most moms are cleared for activity around six weeks postpartum, though this varies. However, being “cleared” doesn’t mean you have to jump back into 100% intensity. The next step can feel unclear, which is why we created a phased approach. It’s okay to step back into exercise slowly and thoughtfully. Our collection is designed so you can honor your amazing journey and take steps toward the activities you love at your own pace.
Healing from the Inside Out: Abdominal Separation
Diastasis recti (abdominal separation) is a common concern. What should moms keep in mind?
LISA: Some level of separation is normal during pregnancy. Around the six-week mark, have your healthcare provider check your progress. If you are working with separation, we focus on three things:
-
Posture: Maintaining alignment in the torso removes unnecessary pressure on the midline.
-
Breath: Every exhale engages the deep core and pelvic floor, which are essential to healing.
-
Modified Intensity: We back off high-intensity moves like full planks if the core isn’t ready. Our 6–12 week content is specifically designed to help you navigate this safely.
Countering the “Motherhood Hunch”
From nursing to carrying car seats, motherhood involves a lot of repetitive, taxing motions. How do these workouts help?
LISA: We designed these workouts to counter the imbalances of daily mom life. For example, we emphasize back-of-shoulder work to open the chest and counter the tendency to round the upper back while holding a baby. By incorporating these intentional postures, we can help reduce aches and leave you feeling more balanced.
Movement That Fuels (Instead of Depletes)
Between sleep deprivation and a chaotic schedule, how can a workout help boost energy rather than drain it?
LISA: We hear constantly that moms leave our workouts feeling more energized. We do this by:
-
Empowering Choice: We teach you to listen to your body. Sometimes you need to push; sometimes you need to back off. Honoring that prevents burnout.
-
Breathwork: Using breath to balance the nervous system.
-
Time-Efficient Options: We know nap time is unpredictable! Our collection ranges from 10 to 45 minutes, so you can reap the benefits of movement even on your busiest days.
Support for Your Journey
Postnatal workouts: Broken down by postpartum weeks, featuring gentle movement and useful tips to move your body with confidence. Explore the Postnatal Collection on barre3 online.
barre3 x Willow: Because care works best when it’s responsive, not prescriptive. Experience the pump designed for the way you move. Enjoy 30% off your entire Willow purchase with code BARRE3. Offer expires 1/31/2026. Shop Willow
