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Postpartum Workout Plan (Free 30-Day Program)

By: Lindsey Bomgren, CPT | January 25, 2023

What are the best exercises to do after having a baby? Whether you’re 6 weeks, 6 months or 6 years postpartum; this Postpartum Workout Plan is designed to help 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 after pregnancy.

Jump To Week 1
Jump To Week 2
Jump To Week 3
Jump To Week 4

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

“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 three babies, and three different post-pregnancy recovery experiences myself; I’m excited to share our 4-Week Postpartum Workout Plan.

This Postpartum Exercise Plan is designed for moms who are 6+ weeks postpartum and cleared to return to exercise. It focuses on core stability and pelvic floor exercises, strength training and low impact cardio to create an effective, achievable 30-day workout challenge for new moms.

postpartum woman holding a baby and a dumbbell
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

This Postpartum Workout Plan is for anyone who is:

  • Cleared for exercise post pregnancy (typically around 6+ weeks after birth, but varies based on birth experience and recovery. I suggest you check with your doctor or midwife before starting a postpartum exercise program).
  • Looking to gain core strength, strengthen their pelvic floor muscles and strengthen major muscle groups of the body. 
  • 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.
  • Looking for a beginner workout plan or low impact workout plan.
Postpartum Workout Plan (Calendar PDF image showing 4 weeks of postpartum workouts as part of postpartum workout program)

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 Beginner Arm Workout

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

*Option to substitute a 20-30 minute walk for today’s workout

Day 4: 30-Minute Postpartum Strength Workout

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

Day 6: 25-Minute Beginner Full Body Workout

Rest and Recovery Days

This plan allocates one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on 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 Beginner 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 OR Walk

*Option to substitute a 20-30 minute walk for today’s 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

Rest and Recovery Days

This plan allocates one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on 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 OR Walk

*Option to substitute a 20-30 minute walk for today’s workout

Day 18: 20-Minute Strength (No Repeat)

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

Day 20: 15-Minute Full Body Strength

Rest and Recovery Days

This plan allocates one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on 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: 30-Minute Unilateral Legs

Day 23: 30-Minute Unilateral Arms

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

*Option to substitute a 20-30 minute walk for today’s workout

Day 25: 30-Minute Postpartum Strength Workout

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

Day 27: 30-Minute Strength Pyramid

Rest and Recovery Days

This plan allocates one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on 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 Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Each weight training workout will have a recommended dumbbell weight. 5-10 lb dumbbells is a great place to start.

Optional Exercise Equipment: 

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

A long loop resistance band and 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: 

Varies from 15-30 minutes a day, 5-6 days per week. Take more rest days as needed.

Option to cut back to 3 days a week, targeting:

  • One Leg Day (lower body)
  • One Arm Day (upper body)
  • One Full Body Training Day

Show yourself some grace mama! Those first workouts postpartum 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.

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.

postpartum woman performing a single leg glute bridge to rebuild pelvic floor and core strength after pregnancy as part of postpartum workout plan

FAQs

How Soon Postpartum Can I Exercise?

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 healthcare provider about your specific postpartum recovery. You can start this challenge as soon as your doctor or midwife gives the okay to begin exercising, typically around 6 weeks postpartum.

What Are The First Exercises You Should Do Postpartum?

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 (like those found in this post pregnancy workout plan).

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 to feel like yourself again. Physical activity is also beneficial postpartum 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 (American College of Obstetricians and Gynecologists).

When Can I Start Running or HIIT After Baby?

It’s recommended you wait at least 12 weeks before returning to high impact and high intensity exercise. When you feel ready to add impact back into your exercise routine post pregnancy, do this postpartum fitness test first to assess your body’s readiness. Listen to your body – it really does know best.

How To Download and Use This Postpartum Workout Plan

  1. Download the Postpartum Workout Plan PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  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 down to find the daily workouts on YouTube below.
  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.

Postpartum Resources

All Postpartum Posts

Share on Pinterest: 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 recommends that you consult with your physician. Nourish Move Love 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.

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