Postpartum Workout Plan | 30 Day Workout Calendar After Baby

What are the best exercises to do after having a baby? Whether you’re 6 weeks or 6 months postpartum, this Postpartum Workout Plan is designed to help new moms start exercising again. Follow this 30-Day Postpartum Workout Plan at Home to regain core and pelvic floor strength, rebuild muscle and cardio endurance, and re-establish a regular fitness routine.

This is a sponsored post in partnership with NOW®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

‘How do I start working out again after having a baby?’

‘When can you start working out again after having a baby?’

‘What are the best exercises to do after having a baby?’

These are some of the most frequently asked questions that land in my inbox.

After two babies, and two different post-pregnancy recovery experiences myself, I’m SO excited to share our first Postpartum Workout Plan and 30-Day Postpartum Workout Routine!

Additionally at the bottom of this post, I’m sharing the postnatal supplements and natural products I used (and I’m still using) from NOW®.

This postpartum workout plan is perfect for anyone:

  • Who has been cleared for exercise postpartum (typically around 6+ weeks after birth, but varies based on birth experience and recovery. I suggest you check with your doctor or midwife before returning to an exercise program).
  • Looking to gain core strength and strengthen their pelvic floor. 
  • Looking to heal diastasis recti, separation of the abdominal walls; and increase transverse abdominis strength. 
  • Starting a fitness routine for the first time.
  • Getting back into a fitness routine after some time off or returning from an injury.
  • Who is pregnant. 
  • Who is looking for a beginner workout plan or low impact workout plan.

If you want a more advanced workout plan, you can find all of my FREE 30-Day Workout Calendars here.

30 Day Postpartum Workout Plan

Postpartum Workout Plan

Click the 30 Day Workout Calendar graphic above or click here to download your Postpartum Workout Plan.

Postpartum Workout Calendar Week 1 Day 1: 8 Yoga Poses + 10-Minute Beginner Abs

Day 2: 15-Minute Low Impact Cardio Barre and option to add 7 Postpartum Core Exercises for Diastasis Recti

Day 3: Active Rest Day – Goal: 20-30 Minute Walk

Day 4: 30-Minute Total Body Strength Workout

Day 5: Active Rest Day – Goal: 20-30 Minute Walk

Day 6: 15-Minute Low Impact HIIT Cardio and option to add 10-Minute Beginner Abs

Day 7: Rest Day

Postpartum Workout Routine Week 2

Day 8: 10 Morning Yoga Poses + 10-Minute Beginner Abs

Day 9: 30-Minute Leg Day Strength Workout

Day 10: Active Rest Day – Goal: 20-30 Minute Walk

Day 11: 30-Minute Arm Day Strength Workout (you must be on my email list to access this video, click here to subscribe to my email list!)

Day 12: Active Rest Day – Goal: 20-30 Minute Walk

Day 13: 10-Minute Low Impact HIIT Cardio and 10-Minute Beginner Abs

Day 14: Rest Day

After Baby Workouts Week 3

Day 15: 7 Best Strength Training Exercises For Women

Day 16: 15-Minute Low Impact HIIT Cardio and option to add 10-Minute Beginner Abs

Day 17: Active Rest Day – Goal: 20-30 Minute Walk

Day 18: 15-Minute Low Impact Cardio Barre and option to add 7 Postpartum Core Exercises for Diastasis Recti

Day 19: Active Rest Day – Goal: 20-30 Minute Walk

Day 20: 5 Best Upper Body Exercises For Women and 10-Minute Beginner Abs

Day 21: Rest Day

Postpartum Exercises Week 4

Day 22: 20-Minute Barre Class and option to add 7 Postpartum Core Exercises for Diastasis Recti

Day 23: 30-Minute Arm Day Strength Workout (must be on my email list to access this video, click here to subscribe to my email list!)

Day 24: Active Rest Day – Goal: 20-30 Minute Walk

Day 25: 30-Minute Leg Day Strength Workout

Day 26: Active Rest Day – Goal: 20-30 Minute Walk

Day 27: 15-Minute Power Yoga and 10-Minute Beginner Abs

Day 28: Rest Day

Day 29: 30-Minute Strength Training Circuit

Day 30:  15-Minute Low Impact HIIT Cardio and option to add 10-Minute Beginner Abs

30 Day Postnatal Workout Plan

Postpartum Workout Plan FAQs:

  1. When to start? You can start at any time, once you are cleared for exercise! Just start, and cross off each day on the workout calendar as you go. If you miss a day, don’t sweat it — that’s part of life with kids! There are rest days built in to the calendar, but you can always take more rest days as needed.
  2. What equipment is needed? All of the workouts can be done at home, or from anywhere! Most of the workouts can be done with just your bodyweight. However, you have the option to add light to medium dumbbells as you regain strength. The Beginner Ab Workout utilizes a sponge ball (under $10 on Amazon) to support the lower back, but you always can sub a throw pillow or kids squishy toy ball.
  3. Logistics:
    1. Download the Workout Calendar PDF by clicking here, or bookmark this webpage for reference.
      *NOTE: If you’re having trouble directly clicking the workout links within the calendar, try viewing the calendar in Google Chrome — that’s the preferred browser for accessing all workouts on this calendar. 
    2. Hover over and then click on the bold text each day to access the full workout and video on nourishmovelove.com.
    3. You can also access all of the workout videos on this workout calendar on YouTube via this YouTube Playlist.
    4. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again!
    5. Note: in order to access the full-length, 30-Minute Arm Day Strength Workout Video (it’s day 11 and 23 on the workout calendar), you have to be subscribed to my email list. Click here to subscribe and access the 30-Minute Arms Workout Video.
  4. Additional Resources:
    1. 7 Pregnancy + Postpartum Safe Core Exercises— you can always substitute or add on these pregnancy and postnatal safe ab exercises.
    2. 7 Ways to Modify A Push-Up — great options for modifying push-ups postpartum.
    3. 5-Minute Warm Up For At Home Workouts — a follow along workout video warm up. I recommend doing this before all home workouts.

FINAL NOTE: Show yourself some grace mama, those first postpartum workouts are HUMBLING and some of THE HARDEST workouts. You do your best and forget the rest! After all you brought a human into this world, you’re pretty dang strong.

This postpartum workout calendar is brought to you in partnership with NOW® — a leader in the natural supplements industry, and the brand I personally trust and use for my postnatal supplements. 

I’m sharing more about the NOW® products I used for postpartum recovery below.

Postnatal Supplements

How long should I wait before I resume exercise postpartum?

Every body, every pregnancy, and every birth is so different.

So it’s hard to give a black-and-white rule about when it’s safe to return to exercise postpartum.

I always recommend checking with your doctor or midwife about your specific recovery. You can start this calendar as soon as your doctor or midwife gives the okay to begin exercising, typically around 6 weeks postpartum.

What are the benefits of exercising postpartum?

If you were active before pregnancy, returning to a regular fitness routine postpartum can be a powerful way of ‘feeling like yourself again’. That’s the primary motive for me to desire to start exercising after baby.

Personally, working out after baby is not about getting back to my pre-pregnancy weight. Rather, it’s a mental health outlet for my energy and mood.

That said, the American College of Obstetricians and Gynecologists adds that postpartum exercise is beneficial because it:

  • Helps strengthen and tone muscles (such as the abdominal muscles) that are weakened during pregnancy
  • Naturally boosts energy and relieves stress
  • May help prevent postpartum depression
  • Promotes better sleep

After this Postnatal Workout Plan I suggest moving onto one of these Beginner Workout Plans:

Pin This Postpartum Workout Calendar

Postpartum Workout Plan

My Favorite NOW® Products for Postpartum Recovery

Personally I try to get the majority of my nutrition from a well-balance, nutrient-dense diet. That said, I rely on NOW® supplements to fill in the gaps; especially postpartum.

After having a baby you body is going through ALL THE THINGS — hormonal changes, ligament and tissue repair, hemorrhoids…just to name a few.

So I take more supplements in my first year post-baby than normal. I take a handful of supplements daily and add additional support as needed.

Postpartum Recovery Supplements

Daily Postpartum Supplements:

  • NOW® Prenatal Gels + DHA — I continue taking this as my postpartum multi-vitamin especially since I’m breastfeeding it’s still important to have DHA. Mayo Clinic recommends looking for a prenatal that also includes omega-3 fatty acids (such as Docosahexaenoic acid, or DHA), as there’s some evidence that suggests these support healthy brain development for baby (Mayo Clinic).*
  • NOW® Vitamin D3 – for supporting strong bones as during pregnancy and breastfeeding the need for this vitamin increases significantly.* I also use this Vitamin D-3 Liquid for my kids.
  • NOW® Calcium Capsules – again for supporting strong bones as pregnancy and breastfeeding increases the need for minerals.*
  • NOW® Vitamin B-12 – to support energy and mood postpartum.*

prenatal supplements

Additional Postpartum Supplements As Needed:

  • NOW® Iron Capsules – I took these for the first 6 weeks postpartum. I naturally have a low iron, but loss of blood during labor and delivery increased my need for an iron supplement.* Taking an iron supplement can also help with increasing energy amongst postpartum fatigue.*
  • NOW® Fenugreek Capsulesan herbal supplement known to support lactation.* I add this to my daily supplement routine to support my milk supply as needed; however,
    consult your healthcare practitioner before starting fenugreek to make sure it is right for you.*
  • NOW® ZMA Capsuleszinc and magnesium for recovery and normal tissue repair.* I took this for the first couple weeks after birth, and I continue to add it before bedtime on days I’ve had a heavier strength workout.

If you want to try an of these products you can get $10 OFF your NOWfoods.com purchase of $40 or more using code: NMLNOW10

Postpartum Recovery Natural Beauty Care:

magnesium for postpartum sitz bath soak

Postpartum Recovery Natural Foods:

If you want to try an of these products you can get $10 OFF your NOWfoods.com purchase of $40 or more using code: NMLNOW10

easy postpartum snack trail mix

For more posts on how I personally use NOW®, check out:

Receive $10 off your nowfoods.com purchase of $40 or more (before taxes and shipping). Must use coupon code NMLNOW10 in the Promotion Code field at checkout.  Offer only available on nowfoods.com. Some exclusions apply. Limit one coupon code per transaction.  Offer cannot be used on previous purchases. NOW Health Group, Inc. has the right to end any promotion at any time.

Note, these are the supplements I personally take, but I have to say that you should personally check with your physician or midwife about what might be best for you especially if you’re pregnant or nursing. 

This is a sponsored post in partnership with NOW®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

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