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Postpartum Workout Plan (30-Day Program)

By: Lindsey Bomgren, CPT | October 29, 2025

This 30-day postpartum workout plan is designed to help moms safely return to exercise after pregnancy. Ideal for anyone from 6 weeks to several months postpartum, this plan includes gentle core and pelvic floor exercises, strength training and low-impact cardio workouts. It focuses on rebuilding foundational strength, improving endurance and re-establishing a consistent fitness routine at home.

Quick Links:

Postpartum Workout Plan (Calendar PDF image showing 4 weeks of postpartum workouts as part of postpartum workout program)

This postpartum workout program was created by Lindsey Bomgren, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training.

After having a baby, it’s completely normal to wonder when and how to start exercising again. I’ve been there – 3 times, actually – and each postnatal recovery was a little different. Generally, most women can begin gentle movement around 6 weeks postpartum, once they’ve been cleared by their doctor or midwife. But every birth and healing process is unique, so the timeline can vary. The key is to start slow, listen to your body and focus on rebuilding a strong foundation before diving into more intense workouts.

When it comes to postpartum exercise guidelines, the goal isn’t to “bounce back” – it’s to reconnect and rebuild. The best postpartum workouts at home emphasize core and pelvic floor recovery, along with low-impact strength training and mobility work. Early on, safe movements like deep core breathing (diaphragmatic breathing), pelvic tilts, glute bridges and heel slides help retrain your core and activate your transverse abdominis or the deep abdominal muscle that supports your spine and stability. From there, you can gradually progress to bodyweight strength exercises, light resistance training and low-impact cardio to rebuild overall fitness.

The benefits of postpartum exercise go far beyond physical strength. Moving your body can improve mood, boost energy levels, support better posture and reduce common aches and pains from feeding, carrying and caring for your baby. According to the American College of Obstetricians and Gynecologists, physical activity during the postpartum period can boost mental well-being by reducing stress and may reduce the risk of postpartum depression. Most importantly, it helps you feel grounded and confident in your body again.

This 4-Week Postpartum Fitness Plan is built around those principles: healing, rebuilding and empowerment. It’s designed for new moms who are ready to start moving again in a safe, supported way. Through gentle yet effective pelvic floor and core exercises, strength training and low-impact cardio, you’ll restore strength and endurance. I created this plan because I know how transformative movement can be during the postpartum period – physically, mentally and emotionally. Every workout is a chance to honor your recovery, reconnect with your body and rebuild your strength.

Who This Workout Plan Is For

  • Moms who have been cleared by their doctor or midwife to return to exercise (typically around 6+ weeks postpartum, though timing can vary depending on your birth and recovery experience).
  • Anyone looking to rebuild core strength, restore pelvic floor function and strengthen the major muscle groups that support everyday movement.
  • Those wanting to heal diastasis recti (abdominal separation) and improve transverse abdominis engagement for better core stability.
  • Moms who are starting a fitness routine for the first time or easing back into movement after pregnancy.
  • Anyone returning to an exercise routine after time off or recovering from an injury and looking for a gentle, supportive reintroduction to fitness.
  • Individuals who kept up a regular workout routine pre-pregnancy.
  • Those seeking a beginner-friendly, low-impact workout plan designed to build strength, confidence and consistency safely.
postpartum woman holding her baby

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this 30-day postpartum workout plan so you can easily access your daily workouts. Rebuild core and full body strength after baby!
Download Plan

Read A 5-Star Review ⭐⭐⭐⭐⭐

“This is my second postpartum recovery with you, and your focus on functional strength is life-changing! I have 2 workouts left in this challenge, and my fitness is almost back to what it was pre-pregnancy. Thank you for putting so much thought and effort into all your workout plans!”

— Rachel S.

Week 1

Postpartum Workout Plan: Week 1 calendar graphic with 6 days of postpartum workouts

Day 1: 8-Minute Booty Workout and 10-Minute Postpartum Core #1

Day 2: 25-Minute Arm Workout

Day 3: 10-Minute Upper-Body Stretch and 10-Minute Diastasis Recti Workout

Day 4: 30-Minute Postpartum Strength Workout

Day 5: 10-Minute Low-Impact Cardio and 10-Minute Postpartum Core #2

Day 6: 25-Minute Full-Body Workout

Day 7: Rest and Recovery

This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:

Week 2

Postpartum Workout Plan: Week 2 calendar graphic with 6 days of postpartum workouts

Day 8: 20-Minute Leg Workout

Day 9: 10-Minute Upper-Body Workout and 10-Minute Postpartum Core #3

Day 10: 10-Minute Full-Body Stretch and 10-Minute Diastasis Recti Workout

Day 11: 7 Best Strength Training Exercises

Day 12: 10-Minute Cardio Kickboxing and 10-Minute Postpartum Core #4

Day 13: 30-Minute Full-Body Strength Workout

Day 14: Rest and Recovery

This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:

Week 3

Postpartum Workout Plan: Week 3 calendar graphic with 6 days of postpartum workouts

Day 15: 15-Minute Abs, Butt and Thighs and 10-Minute Postpartum Core #5

Day 16: 25-Minute Arms and Back

Day 17: 10-Minute Upper-Body Stretch and 10-Minute Diastasis Recti Workout

Day 18: 20-Minute Full-Body Strength (No Repeats)

Day 19: 15-Minute Low-Impact Cardio and 10-Minute Postpartum Core #6

Day 20: 15-Minute Full-Body Strength

Day 21: Rest and Recovery

This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:

Week 4

Postpartum Workout Plan: Week 4 calendar graphic with 6 days of postpartum workouts

Day 22: 35-Minute Unilateral Leg Workout

Day 23: 35-Minute Unilateral Arm Workout

Day 24: 10-Minute Full-Body Stretch and 10-Minute Diastasis Recti Workout

Day 25: 30-Minute Postpartum Strength Workout

Day 26: 10-Minute Glute Activation and 10-Minute Postpartum Core #7

Day 27: 30-Minute Full-Body Strength Pyramid

Day 28: Rest and Recovery

This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:

Diastasis recti exercises: Elevated Leg Extension + 2 Circles

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

Postpartum Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the daily strength workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. Shop my dumbbells here (Discount Code: NML5).

Optional Exercise Equipment: 

A pilates ball. You can also use a throw pillow if you don’t have a pilates ball available.

A long loop resistance band and a mini loop resistance band (Discount Code: NML). You can also use a towel if you don’t have a resistance band available.

2. Time Requirement: 

Workouts vary from 10-35 minutes a day, 6 days per week. Take more rest days as needed.

If you’d like to scale back to 3 workouts per week, I’d recommend:

  • 2 Core Recovery Days
  • 1 Full-Body Strength Day

Show yourself some grace! The first workouts postpartum are humbling. Do your best and forget the rest. Use lighter weights as needed, and take additional rest days.

3. Fitness Level:

This is a postpartum-friendly workout plan. The daily workout videos do offer exercise variations, modifications and options to increase or decrease the intensity as needed.

4. Cost:

FREE! No sign-up needed – this is a free postpartum workout plan.

FAQs

What are the best postpartum workouts for beginners?

The best postpartum workouts for beginners focus on restoring core strength, strengthening pelvic floor muscles and gently rebuilding overall muscle. Low-impact movements like pelvic tilts, glute bridges, heel slides, bodyweight squats and seated or standing marches are great exercises to begin with. These exercises help reconnect your muscles, improve posture and support everyday activities like carrying your baby. Check out my postpartum fitness test before returning to high-impact or high-intensity exercise.

How do I safely exercise after a C-section?

After a C-section, it’s important to allow your body time to heal (typically 6-8 weeks, or as advised by your doctor). Begin with gentle core activation and walking before progressing to more intense exercises. In your post-C-section workout plan, focus on breathing exercises, pelvic floor engagement and gentle mobility movements to restore strength without stressing the incision. Always listen to your body. If you experience pain, swelling or discomfort, scale back and consult your OB-GYN or healthcare provider. Gradual progression is key to a safe recovery.

How can I address or prevent diastasis recti after pregnancy?

Diastasis recti (abdominal separation) is common after pregnancy. Symptoms may include: incontinence, low back pain and poor posture. Addressing it early can improve core stability and reduce back or pelvic pain. Gentle transverse abdominis engagement, pelvic tilts, modified planks and core breathing exercises are effective for healing and prevention. Avoid traditional crunches or sit-ups early on, as they can worsen separation. If it’s available to you, I’d recommend seeing a pelvic floor physical therapist.

Are there any concerns about exercising while breastfeeding?

Exercising while breastfeeding is not only safe, it can actually make you feel more energized, stronger and more like yourself again. A few tips that helped me: stay hydrated, eat balanced meals and time workouts after a feeding or pumping session so you’re comfortable. Low- to moderate-intensity exercise rarely affects milk quality or quantity, but you should listen to your body and adjust your workout intensity as needed.

How to Download and Use This Postpartum Workout Plan

  1. Download the Postpartum Workout Plan Week by Week PDF by clicking here, or bookmark this webpage for reference. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar PDF in the Safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the workout on nourishmovelove.com. Or scroll to find the daily workouts on YouTube.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: Postpartum Workout Plan (Free 4-Week Program).
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

More Postpartum

Workouts and Resources

Pin This 1-Month Postpartum Workout Program

Postpartum Workout Plan pin for pinterest

Note: Before beginning any new exercise program, you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program, Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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