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5 Best Postpartum Workouts for New Moms

Challenge your core stability, strength and cardio endurance with these five best postpartum workouts for new moms. Whether you’re a couple months postpartum or several years post-baby; start exercising again with these safe and effective workouts you can do at home.

Single Arm Back Row | Dumbbell Back and Arms. Two women performing a single arm back row with dumbbellls for a postpartum workouts program.


 

Rebuild core and full body strength after baby with these five best postpartum workouts you can do at home.  

These five postpartum workouts, along with our 30-day postpartum workout plan, will help you regain core and pelvic floor strength, rebuild muscle and cardio endurance, and re-establish a regular fitness routine after pregnancy.

The best exercises for new moms include core and pelvic floor recovery, low impact strength training and stretching.

women performing a core move during a diastasis recti and pelvic floor recovery workout. As part of  postpartum workouts program.

Below you’ll find the best postpartum workouts to build total body strength.

Under each workout video, you’ll find details about the format of each workout and the equipment needed so you can easily find the workout that best fits your needs.

Best Postpartum Workouts FAQs

When Can You Start Working Out After Having A Baby?

Every postpartum recovery period is different. Talk to your OB/GYN, physical therapist or midwife for medical clearance before starting exercise after birth, especially if you had any complications. I personally started doing postpartum core recovery and pelvic floor exercises around 2 weeks postpartum. Then I added in strength training workouts around 6 weeks postpartum. I slowly started adding in running and impact exercises around 15 weeks postpartum after passing this postpartum assessment.

What Are The Benefits of Postpartum Workouts?

If you were active before pregnancy, returning to a regular fitness routine postpartum can be a powerful way to feel like yourself again. Physical activity also strengthens and tones muscles (such as the abdominal muscles) that are weakened during pregnancy, naturally boosts energy and relieves stress, may help prevent postpartum depression and promotes better sleep (American College of Obstetricians and Gynecologists).

What Are The Best Postpartum Workouts?

During the first few weeks postpartum, focus on reconnecting with your core through intentional breath work and beginner diastasis recti exercises. If you had a healthy pregnancy and normal vaginal delivery, you can start these postpartum exercises a few days after giving birth, or when you feel ready. After your doctor clears you to resume exercise, focus on low impact strength training exercises.

5 Best Postpartum Workouts For New Moms

1. 10-Minute Core Repair for Diastasis Recti

  • Equipment: No Equipment, Bodyweight Only
  • Workout Format: 8 Diastasis Recti Exercises Performed in Timed Intervals (perform each exercise for 30 seconds of work). Repeat All 8 Exercises x2 Sets.
  • Note: This 10-Minute Core Repair for Diastasis Recti is the first workout in our Free 28-Day Diastasis Recti Program.

2. 30-Minute Postpartum Strength Workout

  • Equipment: Medium-to-Heavy Set of Dumbbells
  • Workout Format: 3 Circuits, 3 Moves Per Circuit (upper body, lower body and core). Performed in Timed Intervals (40 seconds work, 20 seconds rest). Repeat Each Circuit x2 Sets.

3. 10-Minute Beginner Cardio Workout (No Equipment)

  • Equipment: No Equipment, Bodyweight Only
  • Workout Format: 5 Cardio Exercises Performed in a Tabata Format (20 seconds work, 10 seconds rest). Repeat All 5 Exercises x2 Sets.

4. 10-Minute Upper Body Workout

  • Equipment: Medium-to-Heavy Set of Dumbbells
  • Workout Format: 5 Upper Body Exercises Performed in a Rep Drop Format (decrease the number of reps you perform for each upper body exercise – reps are 12, 10, 8, 6, 4). Repeat x5 Sets.

5. 8-Minute Booty Workout at Home

  • Equipment: No Equipment, Bodyweight Only
  • Workout Format: 4 Butt Lifting Exercises in Timed Intervals (45 seconds work, 15 seconds rest). Repeat x2 Sets.
  • Note: This 8-Minute Booty Workout is the first workout in our Free Postpartum Workout Plan.

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