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.
‘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!
If you want a more advanced workout plan, you can find all of my FREE 30-Day Workout Calendars here.
Most of the workouts can be done with just your bodyweight! Otherwise, you might need:
A Set of Dumbbells. Some workouts require a set of light to medium dumbbells. Each weight training workout will have a recommended dumbbell weight.
Optional Exercise Equipment:Â
Sponge ball. The Beginner Ab Workout utilizes a sponge ball to support the lower back, but you always can sub a throw pillow or kids squishy toy ball.
Varies from 15-30 minutes a day, 3-4 days per week. We’ve built in 2 active recovery days per week with the goal of taking a walk on those days. You can always take more rest days as needed!
I suggest completing three of the strength training workouts each week, targeting:
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 is a Postpartum-Friendly Workout Plan (also good for pregnancy and beginners). The daily workout videos do offer exercise variations, modifications and options to increase or decrease the intensity as needed.
FREE! No sign up needed, this is a FREE Postpartum Workout Plan.
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.
If you were active before pregnancy, returning to a regular fitness routine postpartum can be a powerful way to ‘feel like yourself again.’ That’s the primary motive for me 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 and promotes better sleep.
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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 does 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.
Nourish Move Love is a health + fitness blog that helps women create a lifestyle and body they love.
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