5 postpartum fitness myths every mom should stop believing

Motherhood brings with it joy, sleepless nights and a flood of unsolicited advice. In India, especially, new mothers often find themselves navigating a maze of cultural traditions.

The result? Confusion, guilt, and sometimes even harm to their recovering bodies. The postpartum phase is delicate. Yet, myths around it overshadow science-backed recovery methods. Here are five postpartum fitness myths every mom should stop believing, immediately.1. Start exercising as soon as you feel okayFitness should begin gently, with breathwork, light mobility, and pelvic floor exercises. In many Indian households, new moms are encouraged either to get back on their feet too quickly or to stay confined for months.

Doctors recommend waiting at least six weeks post vaginal delivery and 8–12 weeks post C-section, depending on complications.2. Breastfeeding melts away all the baby weightThis is one of the most common lines new moms hear. While it’s true that breastfeeding burns additional calories (about 300–500 per day), weight loss isn’t automatic. Every woman’s body responds differently. Some may lose weight, some may retain it, and both are normal. Instead of obsessing over the scale, the focus should be on nourishment.

Eating whole grains, proteins, and healthy fats to support recovery and milk supply.3. Crunches and planks are the best way to get your abs backScrolling through fitness influencers can make any new mom believe that sit-ups and planks will restore her pre-baby belly. But the correct approach involves deep core activation, breathing-based exercises, pelvic tilts, and progressive core strengthening under supervision. Over time, these build stability and reduce back pain.4. Postpartum massage alone will shrink your bellyIn India, oil massages are a time-honoured tradition, and they do have benefits, from improving circulation to easing muscle tension. But relying solely on massages to tighten the body is misleading. Massage cannot repair weakened muscles or burn fat. At best, it complements recovery by relieving soreness and helping moms relax. True postpartum fitness is a blend of movement, nutrition, rest, and care. A massage is supportive, not transformative.5. You should avoid exercise while breastfeedingMany Indian women are told that physical activity will affect milk supply or spoil breast milk. This couldn’t be further from the truth. Moderate exercise, walking, yoga, and strength training does not reduce milk production. In fact, it can help regulate mood, reduce postpartum depression, and increase overall energy. What matters is hydration and timing. As urban India witnesses a surge of fitness apps, boutique gyms, and Instagram coaches, the challenge is to separate science from social media trends. New mothers need to remember that postpartum fitness is not about speed, but sustainability.(-Payal Agarwal Mukherjee, Founder of FitMoms and Health & Fitness Coach)