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4 months postpartum with our fourth baby feels like stepping into a new kind of rhythm — still full, still messy, still beautifully unpredictable, but with a little more breathing room than those early weeks. My body has done so much in such a short time: it carried and delivered a healthy baby girl, it’s been nourishing her around the clock, and it’s kept me going through homeschooling, sports practices, and the daily swirl of life with three energetic boys.

I’m still not “back to normal,” whatever that even means. My core is rebuilding, my endurance feels like it’s a long way off, and some days I feel strong while other days I feel like I’m made of warm Play‑Doh. And that’s okay. I’m not expecting myself to fit into all my clothes yet — that’s a goal I’m saving for around six months postpartum, when my body has had more time to settle and we’ve had a significant number of months breastfeeding. Right now, I’m focused on becoming stronger in my current body, not rushing it into a version it’s not ready for.

This postpartum season is about gentle progress. It’s about choosing habits that support your healing, your energy, and your mental clarity — not habits that drain you or make you feel behind. Four months ago you delivered a baby. Today, you might finally feel ready to build a little more strength, work towards increasing endurance, and gain a little more confidence, all while honoring the fact that you’re still healing and still deep in the trenches of baby life.

Why You Should Focus On Wellness Right Now

At this stage, wellness feels less like a project and more like an act of gratitude. Your body has done incredible work, and it deserves care, not criticism. The habits you’re building now, things like light endurance training, strength work, flexibility, scar massage, pelvic floor support, and daily movement are investments in the version of you you’ll meet months from now. Reasons I’m choosing to focus on my postpartum wellness include:

• I want more energy to enjoy my kids, not just survive the day
• I want to feel strong enough to carry the baby without my back aching
• I want to rebuild my pelvic floor and core safely
• I want to support my mental health with movement
• I want to feel connected to my body again after months of feeling stretched, swollen, and unfamiliar

I’m not rushing. I’m not forcing. I’m simply showing up for myself in small, sustainable ways that fit into real mom life. And so should you because that feels like the most loving thing someone can do for themselves and their family right now.

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Listen to Your Body

At 4 months postpartum, listening to your body has to be the anchor for everything else you’re doing. I’ve learned that my body gives me clear signals — tightness, heaviness, fatigue, tenderness — and when I honor those signals instead of pushing past them, I make more progress with far fewer setbacks. Some days that might mean slowing down the run/walk intervals, choosing lighter weights, or swapping a workout for a long walk because your body feels better with gentle movement.

Check in with yourself throughout the day, ask simple questions like: How does my core feel? Is my pelvic floor tired? Do my shoulders feel tight from nursing? These tiny check‑ins help you to adjust your plan without guilt. I’ve realized that consistency comes from respecting my limits, not ignoring them, and that listening to my body actually helps me stay more motivated and connected to my own healing.

And on the days when I’m exhausted or overstimulated, I choose rest without apologizing for it. Just like I wrote earlier in my recovery, “When I feel wired but exhausted, I choose a nap over trying to ‘power through.’” That mindset is still serving me well — and honestly, it’s made this stage feel so much more sustainable.

Read Next: Wellness at 8 Weeks Postpartum

Tools & Products That Have Helped Me

Perifit  

This continues to be one of my favorite postpartum tools because it makes pelvic floor work simple and consistent. The real‑time feedback helps me understand whether I’m contracting and relaxing correctly, which is something I never felt confident about before. It’s quick, it’s effective, and it’s one of the few habits I look forward to at the end of the day.

Vitamin E Oil for Scar Massage  

I still use vitamin E oil for gentle C‑section scar massage most evenings, and it has made a noticeable difference in how soft and mobile the tissue feels. The massage helps reduce tightness and that pulling sensation that can show up during certain movements. It’s a small ritual that supports healing and helps me reconnect with my body in a really grounding way.

This is also one I definitely do for aesthetic reasons. I’m excited to see that bikini area without so much of a C-section shelf. I never tended to previous scars knowing that I wanted more kids and the potential for another C-section was there. This is our last baby and so I don’t feel like I’m wasting any time when I spend a few minutes everyday working on the mobility of the tissue in that area.

Supportive Nursing Bras

A good nursing bra has been essential for reducing shoulder and upper‑back tension, especially with the constant feeding, pumping, and baby‑holding. I love the 2‑in‑1 nursing and pumping bras because they keep everything supported without digging into my shoulders. These nursing tops make feeding and pumping easier, and they’re comfortable enough to live in all day.

My Favorite Baby Carriers  

Baby‑wearing is still a huge part of my daily routine, especially with trying to hit 10,000 steps. My wrap carrier is perfect for the snuggly, small‑baby stage, and the structured carrier gives me more support now that she’s heavier. Both help distribute her weight evenly so my back and neck don’t take the brunt of it.

A Good Water Bottle with a Hidden Straw  

Hydration is still one of the biggest factors in how I feel, and having a water bottle I actually like using makes a huge difference. The hidden straw keeps things clean and spill‑free while still giving me the convenience of sipping. It’s always beside me during nursing, pumping, walking, and homeschooling — basically my fifth child at this point…although I have dropped it on it’s head a few times.

Physical Wellness Habits at 4 Months Postpartum to Focus On

These are the simple, sustainable practices that are helping me feel stronger, more grounded, and more like myself again. None of them require perfect conditions — just a little intention woven into the rhythm of our chaotic family life.

Light Endurance Training

Light endurance training has become a gentle but exciting part of my week. I’m easing back into running with a simple run/walk routine — usually around ten minutes total — and I’m letting my body set the pace. Some days I feel strong enough for an eight-minute run interval, and other days I slow it down or stick to walking at an incline if my pelvic floor feels tired or my core feels unsupported. What matters most is that I’m moving forward without pushing myself into pain or exhaustion.

This tiny habit has given me something to look forward to again. I love having a goal that’s just for me — participating in a 5K road race this winter. Not to compete, not to prove anything, but to celebrate the slow, steady progress I’m making. It feels good to reconnect with running in a way that honors my healing instead of rushing it.

What this looks like right now:

• 10 minutes of run/walk intervals
• 2 minute running, 3 minute walking (less or more as needed)
• Listening to my pelvic floor and core for cues
• Aiming for consistency, not speed

Read Next: Wellness at 8 Weeks Postpartum

Strength Training

Strength training has become one of the most supportive parts of my postpartum recovery. I rotate between bodyweight exercises, short AMRAP circuits, simple EMOMs, and light dumbbell or kettlebell movements — all of which help rebuild stability without overwhelming my healing core. These workouts are short enough to squeeze in during nap time or while the boys play nearby, but they make a noticeable difference in how strong and steady I feel throughout the day.

What I love most is how practical this strength carries over into real mom life. Lifting the baby, carrying laundry baskets, loading kids into car seats, scrubbing a bathroom tub — all of it feels easier when my muscles are actually being used again. I’m not chasing intensity; I’m rebuilding a foundation that supports everything else I do.

What this looks like right now:

• Bodyweight movements (squats, lunges, glute bridges)
• Short AMRAP circuits (10–12 minutes)
• Simple EMOMs for structure
• Light dumbbells and kettlebells for functional strength

Flexibility & Mobility Work

My hips, back, and shoulders still carry so much tension from nursing, baby‑wearing, and holding Meredith throughout the day. A short flexibility routine — usually 5–10 minutes — helps undo that tightness and keeps my body feeling more open and supported. I’ve learned that even a few minutes of stretching can completely change how my body feels for the rest of the day.

This habit has also helped me reconnect with my body in a gentler way. Instead of focusing on what feels weak or unfamiliar, I’m focusing on what feels good — the release in my chest after a doorway stretch, the ease in my hips after a few deep openers, the relief in my neck after slow mobility work. It’s become a grounding practice that supports both my physical and emotional wellness.

What this looks like right now:

• Hip openers
• Chest openers and gentle back stretches
• Neck and shoulder mobility
• Cat‑cow and spinal rotations

Discover more stretches for postpartum recovery here.

Scar Massage

Scar massage has become a small but meaningful part of my evening routine. I use vitamin E oil and spend a couple of minutes gently massaging the area with circular motions, vertical and horizontal stretching, and light pressure. Over time, the tissue has softened, the tight pulling sensation has decreased, and the area feels more mobile — all signs that my body is healing well.

But beyond the physical benefits, this ritual has helped me reconnect with my body after a major surgery. It’s a moment to slow down, breathe, and acknowledge the incredible work my body has done. Instead of ignoring my scar or feeling disconnected from it, I’m learning to care for it with gratitude and gentleness.

What this looks like right now:

• Vitamin E oil applied nightly
• Circular, vertical, and horizontal motions
• Light pressure only — never forcing
• Gentle lifting and pulling

Perifit Pelvic Floor Training

Using my Perifit 4–5 times a week has been one of the most empowering parts of my postpartum recovery. The real‑time feedback helps me understand whether I’m contracting and relaxing correctly — something I never felt confident about before. Each kegel session only takes a few minutes, but the consistency has made a noticeable difference in my control, confidence, and connection to my pelvic floor.

What I love most is that it doesn’t feel like a chore. The app turns pelvic floor training into a simple game, which makes it easy to stay motivated even on busy days. And the improvements — better control, and a stronger sense of internal support — remind me that these tiny habits really do matter.

What this looks like right now:

• 5-15 minute sessions
• 4–5 times per week
• Real‑time feedback for proper technique
• Noticeable improvements in control and core connection

10,000 Steps Per Day

Walking has become a foundational daily habit to my wellness right now. I get most of my steps through everyday life — pacing during fussy evenings, walking while the boys ride bikes, doing loops around the yard with the baby in the carrier, or hopping on the treadmill during nap time. It’s the simplest habit on my list, but it’s the one that consistently boosts my mood, energy, digestion, and sleep.

What I love most is how natural it feels. I don’t have to carve out a special time or create a complicated plan — I just weave movement into the day we’re already living. Hitting 10,000 steps feels like self‑care rather than exercise, and it’s become a gentle anchor in this season of recovery.

What this looks like right now:

• Walks outside with the kids
• Treadmill during nap time
• Loops around the yard or house
• Movement woven into daily life

I’ve always been one to just keep moving throughout the day, and now it’s the foundation of my goal to burn a few more calories.

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How This Fits Into Real Mom Life

One of the biggest reasons these habits are working for me is because they don’t require perfect conditions. I’m not carving out hour‑long workout blocks or relying on childcare or waiting for the house to be quiet — because that’s just not my life right now. Instead, I’m choosing habits that weave into the rhythm we already have: homeschooling, nursing, baby‑wearing, sports practices, and the constant movement that comes with raising four kids. These habits don’t fight against my season — they fit inside it.

I’ve learned that the more a habit supports my life instead of complicating it, the more likely I am to stick with it. So I pair movements with things I’m already doing, like walking while the boys ride bikes or stretching on the living room floor while the baby plays beside me. I set gentle reminders on my phone for scar massage or Perifit so they don’t get lost in the blur of the day. And I let the pace of our home guide what’s realistic — not the other way around.

How this looks in real life:

• Walking happens during outside play, fussy evenings, or while cleaning
• Strength workouts fit into nap time or 10‑minute pockets
• Flexibility work happens on the floor with the kids
• Perifit is part of my bedtime routine
• Scar massage happens after showers or once the kids are down

Read Next: Stop Feeling Guilty for Rest

What I’ve Stopped Doing (And Why It Feels Better)

Just like earlier in my recovery, I’ve realized that what I don’t do matters just as much as what I do. Letting go of certain habits, pressures, and expectations has created space for the things that actually help me feel good. I’m no longer chasing unrealistic timelines or comparing my recovery to someone else’s — especially online. 4 months postpartum is still early, and releasing the pressure to “bounce back” has made this season feel beautiful and not rushed.

I’ve also stopped forcing workouts that don’t feel supportive. If something feels too intense for my core or pelvic floor, I skip it without guilt. I’ve stopped weighing myself, because the number doesn’t reflect my healing, my strength, or the work my body is doing every day. And I’ve stopped saying yes to everything — protecting my energy has become an act of love for myself and my family.

What I’ve let go of:

• Weighing myself — the scale doesn’t measure healing
• Comparing my recovery — every body and every birth is different
• Intense core workouts — no planks, sit‑ups, or heavy lifting yet
• Saying yes to everything — “no” is a full sentence
• Feeling guilty about rest — rest is still recovery

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A Note About Talking to Your Doctor

While I’m so excited to share what’s working for me, please remember I’m just a mama sharing her real-life experience — not a medical professional. Every body, birth, and recovery is unique.

Before starting any new movement, pelvic floor work, or scar massage routine, I highly recommend checking in with your doctor or a pelvic floor physical therapist (especially if you’ve had a C-section or any complications). They can make sure what you’re doing is safe and tailored for your specific healing journey.

This season is about gentle progress, not perfection. Always listen to your body and your healthcare provider first.

Nutrition & Hydration Habits That Support Recovery

At 4 months postpartum, my approach to food is still rooted in intuitive eating — listening to my hunger cues, choosing foods that make me feel energized, and letting go of any pressure to restrict calories or “eat perfectly.” My appetite has finally leveled out with breastfeeding, so I’m no longer in that constantly‑ravenous, early‑postpartum phase. Instead of tracking or limiting anything, I’m focusing on eating enough to support my milk supply, my energy, and my healing. I’ve learned that when I choose foods that feel nourishing and satisfying, my body responds with steadier energy and a calmer mind.

Hydration is still one of the biggest factors in how I feel each day. I drink a lot of water — truly, it’s one of the simplest habits that makes the biggest difference. I keep my water bottle with me (or nearby) while nursing, homeschooling, walking, and doing chores, and I refill it constantly. Staying hydrated helps with my mood, digestion, milk production, and even my patience. It’s really not that novel, it’s simply a great reminder.

What this looks like right now:

• Intuitive eating — no calorie restriction, no tracking, just listening to my body
• Lots of water — sipping throughout the day, especially while nursing
• Balanced meals — simple meal planning goes a long way to make sure I’m getting my protein, healthy fats, and carbs to keep energy steady
• Simple, easy foods — things I can grab quickly during busy days
• Grace — some days are smoothies and veggies, some days are sandwiches and leftovers

A Little Grace for the Journey

4 months postpartum is still such a tender, transitional stage. Some days I feel strong and energized, and other days I feel like I’m moving through molasses — and both are completely normal. My body is still healing internally, still producing milk, still adjusting hormonally, and still carrying the weight of caring for four little ones. I remind myself often that progress doesn’t have to be linear to be meaningful.

There are weeks when I hit every habit on my list, and weeks when I’m just doing my best to stay hydrated and get outside for a walk. I’m learning to celebrate the small wins, to rest when I need it, and to trust that slow, steady consistency will carry me farther than perfection ever could. This season is about kindness — toward my body, my mind, and the pace at which I’m healing.

If you’re in this season too, I hope you feel encouraged to take things at your own pace. Your body is still healing, still adjusting, still doing incredible work.

One small, kind choice at a time — that’s all it takes.

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