2) Schedule A Fitness Assessment Even if you plan to work out solo, booking at least one 1:1 with a personal trainer to do a fitness assessment can give you a baseline for where you are on your road to recovery. They can also help you create a training plan that's focused on your fitness goals and takes your current state of health into account. Hero Images - Getty Images
3) Ease Into Low-Intensity Exercises At First Dr. Shepherd says to "start slow and give your body a chance to adjust to the increase in weights and cardiovascular exercises." You may not have as much endurance as you think, and you don't want to aggravate anything that's still healing. A good option is walking, which is how fitness influencer Kayla Itsines got back to working out post-birth. You could also try low-impact exercises like Pilates , which can help you strengthen your pelvic floor muscles . SolStock - Getty Images
4) Stop If Anything Starts Hurting "Exercises should be comfortable, so if pain or discomfort is experienced, a woman should stop," says Dr. Shepherd. She's not talking about the typical soreness you might feel from not working out in awhile but rather sharp, acute pain in places like your lower back, for example. Bottom line: You know your body better than anyone else, so log what feels off and consult your MD before working out again. Kentaroo Tryman - Getty Images
5) Set Clear Goals When it comes to your expectations about postpartum exercise, it's important to be realistic so you don't psyche yourself out. "The Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity and this can also be applied to postpartum women," says Dr. Shepherd. That could be running, swimming, biking, or strength training. The goal is to work out at an effort level that feels like a 5 to 7 out of 10. Thomas Barwick - Getty Images
6) Try Mini Trampoline Workouts De La Rue, who is currently one of the go-to experts on Khloe Kardashian's reality show Revenge Body , says rebounding is a great way to burn major calories while being gentle on your body. Once your doctor approves and you feel comfortable jumping or working out on an unstable surface, "low-impact cardio on a trampoline is a great way to start getting your metabolism firing again and help with fluid drainage" she says. "I love it." South_agency - Getty Images
7) Be Kind To Your Mind AND Body "I have a whole new level of appreciation and respect for women and what our bodies can do," says De La Rue. "My body has definitely changed since having a baby, and I am not sure it will ever return to what it was, but thats okay. When I look down at my C-section scar, I am reminded that my little man came into the world that way, and what a complete gift he is." 10'000 Hours - Getty Images
8) Take Time For Yourself Practicing self-care isn't selfish, even as a new mom. And you'll be better able to handle all your newfound responsibilities if you take time to do something that makes you feel awesome, whether that's meditation, a walk around the block, or a quick dance break while the baby is napping. "Carve out some time for you, even if it is just 10 minutes," De La Rue recommends. "You can gradually build up your strength and stamina." Try this 10-minute, low-impact cardio workout a trainer credits with strengthening her core after giving birth. Westend61 - Getty Images
9) Don't Feel Bad About Taking Breaks De La Rue cautions even the most fitness-enthused moms to remember that just because you worked regularly before you gave birth, doesn't mean you can sustain that type of frequency right away postpartum. "Don't try to jump straight back into working out 56 days a week," she says. "One: you just do not have the energy, and two: your body needs time to heal properly. Keep in mind 'baby steps' is not just a phrase for your little one." Hero Images - Getty Images