Cardi B Defends Her Postpartum Workout 8 Days After Giving Birth—But Is It Safe?

The rapper explains her workout routine and how it helps her prevent postpartum depression. Here's what experts say.

Fact checked by Sarah ScottFact checked by Sarah Scott

New mom of three Cardi B is defending her quick postpartum workout, and claiming things are different when it's not your first. But fans wonder how safe her seemingly vigorous stairmaster routine is so soon post-delivery.

The rapper welcomed her daughter on Sept. 7, 2024. The little one joins big sister Kulture, 6, and brother Wave, 3, whom she shares with her estranged husband, rapper Offset.

But just over a week after her new bundle of joy arrived, the star mom surprised fans by sharing a sneak peek into her routine in the gym, which included 30 minutes on the stairmaster. They had a lot to say about it and Cardi B responded.

Cardi B Defends Her Workout

“Remember ladies this is my third baby,” she captioned her Instagram Story, adding, “With my other two babies I was still on bedrest on my first week postpartum.” She also assured fans that she was not doing heavy lifting.

Upon being at the receiving end of much criticism, the rapper found herself having to defend her workout further on X (formerly Twitter). “This is my third baby and postpartum is a little different from my first two,” she reiterated, adding, “I’m not doing heavy lifting, no muscle straining, squatting, none of that…just cardio.”

Cardi B went on to say, “Sometimes to avoid postpartum depression, you gotta keep your mind busy and for me that’s work and staying active.” She also expressed that people had criticized her when she gained weight during her pregnancy—and indicated that she now felt pressure postpartum, a sentiment all of us with kids can relate to even without being in the public eye.

But, is it really safe for Cardi B to go back to the gym a week postpartum? We turned to experts to find out—as well as to address several claims the rapper has made on social media around the topic.

When To Start Exercising After Giving Birth

When to resume exercise after having a baby is highly individual. The timing of working out safely after birth depends on the person's delivery style.

“Light exercise after a medically uncomplicated vaginal delivery, without the need for laceration repairs, is generally safe—and particularly if you have had vaginal deliveries before,” says Jillian LoPiano, MD, OB-GYN and Chief Health Officer at Wisp.

As for a C-section? "The recommended recovery time before lifting anything over five pounds is six weeks,” Dr. LoPiano says. Meanwhile, walking in those first few weeks is generally OK, but lifting, bending, and twisting are not recommended.

Caitlyn Tivy, DPT, a physical therapist at Aeroflow Breastpumps, who specializes in pelvic health care for pregnant and postpartum people, notes that someone’s baseline strength and conditioning play a role in how soon and how intensely they can work out after baby.

“If someone has enough baseline strength, including core strength, pelvic floor strength and coordination, and pre-existing cardiovascular conditioning, she's more likely to do well with higher intensity cardio soon after birth,” she explains, adding that Cardi B, a professional performer, may fall into this group.

But, as Rachel Goldberg, LMFT, PMH-C, who specializes in postpartum care and is a certified perinatal personal trainer, explains that eight days postpartum, the uterus is still shrinking and the core and pelvic floor need time to heal, which can be compromised by too much activity too soon.

“Also, due to the hormone relaxin, the body’s ligaments are more flexible, increasing the risk of pulled or strained ligaments,” Goldberg says. This is why, according to Dr. LoPiano, gentle walking is the only exercise that is typically always considered safe, with your health care provider's sign off.

Dr. LoPiano urges postpartum people to consult their health care providers on how soon after giving birth working out is considered safe for them.

Do Subsequent Births Make Exercise Safer?

Cardi B says that since this is her third baby, she is ready to work out again right away. As a mom of five myself, I agree that you know your body better after subsequent births.

But as Dr. LoPiano points out, “Every postpartum experience is unique.” She notes that there are medical, psychological, economic, and social factors that play a role in the safety and feasibility of exercise, and adds, “While the recovery for subsequent deliveries may become easier, this is not always the case given the complexity and unique circumstances of each pregnancy and birth.”

Again, consulting your health care provider is always the best approach before resuming any exercise routine postpartum, no matter how many babies you have at home.

Does Exercise Help With Postpartum Depression?

In many cases, exercise after having a baby can help with postpartum depression, but according to Dr. LoPiano, this isn’t true for everyone. “Exercise may feel like a boost to your mood, or a burden of yet another thing on your plate,” she says.

So how do you know if a workout routine is right for you? “Screening, education, and awareness of postpartum depression can help moms and providers decide where movement and exercise may fit into their unique postpartum journey, and whether or not it may be used as an adjunct to counseling and medical management in cases of postpartum depression,” Dr. LoPiano advises.

Goldberg agrees that exercising may help combat postpartum depression for some people. “When done appropriately, exercise can be immensely beneficial to postpartum people, providing them with a rare opportunity to focus on themselves, regain a sense of control over their bodies after pregnancy and possibly nursing, offer a sense of accomplishment, and release feel-good neurotransmitters,” shares Goldberg.

However, she notes, “Exercising intensely too soon is more a sign of unhealthy coping with negative emotions or compulsive behavior.”

Dealing with Postpartum Pressure

People may feel pressure to “snap back” soon after having a baby, probably in large part because of the many societal cues from celebrity moms and social media that make us feel we have to look red-carpet-ready mere moments post-delivery.

But as Dr. LoPiano says, “Although there is obvious pressure for women in and out of the public eye to return to pre-baby weight, the focus should be on health and well-being.”

To be fair, as Goldberg explains, “In Cardi B's case, the pressure she faces to ‘bounce back’ is likely intensified by the frequent public commentary about her appearance. This likely leads her to feel the need to prove she's taking control of her body.”

Goldberg urges new parents not to overdo it in the gym in an attempt to gain a sense of control, however. And Tivy emphasizes that it’s important to focus on healing and recovery during the postpartum period—and keep perspective on what your body has just been through!

“I am always one to encourage postpartum people to take their time, but it is easier said than done when there is a lot of external pressure from the media, from family members and friends, or partners to get back in shape or get fit again,” Tivy acknowledges.

Her advice is to use support networks such as a mental health professional, and be patient with how many changes are still happening within your body in what's become known as the fourth trimester.

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