Having a postpartum workout plan is crucial for new moms eager to regain strength and restore their bodies after childbirth. Whether you’re eager to dive back into fitness or starting slow, a structured plan can help you heal and feel empowered.
But where do you begin?
Let’s explore the best workout strategies designed for postpartum moms, with tips to ease you into a routine while being mindful of your body’s needs.
Table of Contents
Why a Postpartum Workout Plan Matters
After childbirth, your body goes through numerous changes. The goal is to recover while building strength gradually. A postpartum workout program ensures you’re taking safe steps, focusing on critical areas like the pelvic floor, core strength, and overall fitness.
According to the American College of Obstetricians and Gynecologists,
“Exercise after pregnancy can help restore muscle strength, improve energy, and may even prevent postpartum depression.”
Tips for Starting Your Postpartum Workout Plan
To make the most out of your postpartum fitness journey, follow these essential steps:
- Talk with a Healthcare Professional First
Always consult your doctor before beginning any workout plan. It’s vital to ensure your body is ready, especially if you’ve had a C-section or other complications. - Start Slowly
Begin with low-impact exercises like gentle walking and pelvic muscle strengthening exercises. It’s about healing and gradually building your strength back. - Consider Using a Pedometer
Tracking your steps with a pedometer can be motivating. Aim to increase your steps gradually as you regain your energy and strength. - Start Pelvic Muscle Strengthening Early
Your pelvic floor muscles need attention after childbirth. Incorporate Kegel exercises and other pelvic floor strengthening routines. - Go Low-Impact Initially
Avoid high-intensity workouts at first. Low-impact exercises like walking and yoga are great for gradually increasing your fitness without stressing your body. - Gradually Increase Intensity
As your strength improves, slowly add more intensity. This could include light resistance exercises or bodyweight movements like squats and lunges. - Add in Strength Training
Once your body is ready, include light strength training to rebuild muscle tone. This could be as simple as bodyweight exercises or using resistance bands. - Avoid Traditional Crunches and Sit-Ups Initially
Crunches and sit-ups can strain your abdominal muscles and worsen conditions like diastasis recti. Focus instead on gentler core exercises like pelvic tilts. - Be Aware of Signs You’re Overdoing It
Watch for signs of fatigue, soreness, or discomfort, as these may indicate that you need to slow down. Listen to your body and give it time to recover. - Focus on Proper Nutrition and Hydration
Eating well and staying hydrated is just as important as your workouts. Proper nutrition supports healing and helps you maintain energy levels.
“Engaging in postpartum physical activity can help reduce symptoms of depression and improve overall fitness levels.”Carolina Digital Repository
Best Postpartum Workout Plan: Week-by-Week Program
This structured plan is designed to help new moms rebuild strength safely, gradually increasing intensity while focusing on essential areas like the pelvic floor and core. Let’s dive deeper into each phase:
Week 1-2: Gentle Recovery Movements
During the first two weeks, the priority is to ease your body back into movement. These initial stages are about restoring connection to your muscles, especially the pelvic floor, and allowing your body to heal without strain.
- Pelvic Floor Exercises (Kegels):
Begin with simple Kegel exercises. These strengthen the pelvic muscles that may have weakened during pregnancy. Aim for 5-second holds, releasing slowly, and repeat 10 times. Practice these while lying down, as it reduces pressure on your abdomen and pelvic area. - Walking:
Start with 5-10 minutes of walking each day, increasing gradually based on your comfort. Walking is a gentle, low-impact activity that promotes circulation and enhances your energy levels. It’s also a great way to start building a daily routine. - Breathing Exercises:
Incorporate deep belly breathing to reconnect with your diaphragm and core. Inhale deeply, letting your belly expand, and exhale while engaging your core muscles. This helps re-engage the abdominal area and supports core recovery.
Week 3-4: Light Exercise and Core Activation
As you gain confidence and your doctor approves, you can begin introducing light movements focusing on core activation and mobility.
- Pelvic Tilts:
Lie on your back with your knees bent. Gently tilt your pelvis upward, flattening your lower back against the floor. This exercise activates your core and helps realign the spine and pelvis. Start with 10 reps, gradually increasing to 20. - Gentle Stretching:
Incorporate stretches like the cat-cow yoga pose to mobilize your spine and relieve tension. Stretch your hamstrings, calves, and lower back to enhance flexibility. These stretches can also help release tightness caused by carrying and feeding your baby. - Continue Pelvic Floor Strengthening:
Add variations to your Kegels by practicing them in different positions lying down, seated, or standing. This increases the challenge and helps your pelvic floor adapt to different postures. - Gentle Yoga:
Gentle postpartum yoga is a great way to start increasing mobility and strength. Focus on poses that stretch the chest, hips, and back. Avoid deep twists and abdominal-focused poses at this stage.
Week 5-6: Build Strength with Low-Impact Moves
At this stage, you can gradually begin incorporating more strength-based postnatal exercises while still focusing on low-impact activities. The aim is to build muscle and strength without overstressing your body.
- Bodyweight Squats:
Stand with feet hip-width apart and perform squats, keeping your weight on your heels. This postnatal exercise strengthens your legs, glutes, and core. Begin with 2 sets of 10 reps, increasing as you feel stronger. - Pelvic Bridges:
Lie on your back with knees bent and feet flat. Lift your hips to create a bridge position, squeezing your glutes as you rise. This strengthens the glutes and lower back, improving core stability. Perform 2 sets of 10-12 reps. - Wall Push-Ups:
Stand a few feet away from a wall and place your hands against it at shoulder height. Slowly lower yourself toward the wall, engaging your chest and arms. This is a gentle way to build upper body strength. Start with 2 sets of 8-10 reps. - Side-Lying Leg Lifts:
Lie on your side and lift your top leg, keeping it straight. This works the hips and core muscles. Perform 2 sets of 10 reps on each side to balance your strength.
Week 7-8: Full-Body Workouts
Once you feel stronger and your doctor approves, you can begin incorporating more comprehensive workouts that engage multiple muscle groups. The goal here is to integrate exercises that provide full-body benefits while keeping the impact minimal.
- Resistance Band Exercises:
Use light resistance bands for exercises like bicep curls, shoulder presses, and lateral band walks. Resistance bands are an excellent tool for postpartum women as they provide a safe way to add resistance without overloading the muscles. - Low-Impact Full-Body Routine:
Combine movements like bodyweight lunges, squats, modified planks, and pelvic floor exercises into a 20-30-minute routine. This approach helps build strength, endurance, and balance. Ensure each movement is performed with proper form to protect your pelvic floor and core. - Balance and Core Work:
Incorporate balance exercises like single-leg stands or balancing on a stability ball. These moves strengthen your core muscles and improve stability, which is essential after pregnancy. - Post-Workout Stretching:
End each session with a full-body stretch, focusing on the hips, back, and legs. Gentle stretching improves flexibility and helps your muscles recover faster.
“The key to postpartum recovery is slow and steady progress. Rushing into high-intensity workouts too early can lead to injury,”
says Dr. Sara Gottfried, MD, a women’s health expert.
Setting Fitness Goals for Postpartum Moms
It’s helpful to set achievable goals to stay motivated:
- Strengthen Your Core: Focus on pelvic muscle and gentle abdominal exercises.
- Increase Flexibility: Daily stretching improves mobility and prevents injury.
- Regain Cardiovascular Fitness: Slowly increase your cardio with low-impact exercises.
Full Body Postpartum Workouts: A Sample Routine
Here’s a simple full-body postpartum workout to incorporate once you’ve been cleared for more intense exercises:
- Warm-Up: 5-minute walk or marching in place.
- Bodyweight Squats: 3 sets of 10 reps.
- Pelvic Floor Kegels: Hold for 5 seconds, 10 reps.
- Bridges: 2 sets of 10 reps.
- Modified Push-Ups: 2 sets of 8 reps.
- Stretching Cool-Down: Focus on the pelvic floor and core.
The Importance of Rest and Recovery in Your Postpartum Workout Plan
Rest is as important as exercise:
- Prioritize Sleep: Quality sleep is essential for recovery and maintaining energy for workouts.
- Active Recovery: On rest days, engage in gentle movement like walking or stretching.
- Monitor Overexertion: If you feel fatigued or experience pain, dial back your intensity.
FAQs
How soon after childbirth can I start a postpartum workout plan?
It’s recommended to consult your healthcare professional before starting any postpartum workout. Generally, most women can begin gentle activities like walking or pelvic floor exercises within a few days to weeks after a vaginal birth, and about 6-8 weeks after a C-section, depending on their recovery and doctor’s approval.
What exercises should I avoid in a postpartum workout plan?
Initially, avoid high-impact activities like running, jumping, or heavy lifting. Traditional abdominal exercises such as crunches and sit-ups should also be avoided as they can worsen diastasis recti or put unnecessary strain on your core. Focus on low-impact exercises that strengthen your pelvic floor and core before progressing to more intense workouts.
Can you still exercise if you’re nursing?
Yes, you can absolutely exercise while nursing. In fact, moderate postnatal exercises have been shown to have no negative impact on milk supply or quality. It’s important to stay hydrated and consume enough calories to support both breastfeeding and your activity levels. Low-impact workouts like walking, yoga, and strength training are excellent options for nursing moms. Just be sure to wear a supportive sports bra to provide comfort and avoid any discomfort.
How can I tell if I’m overdoing my postpartum workout routine?
Signs you’re overdoing it include extreme fatigue, dizziness, pain (especially in the pelvic area), increased bleeding, or feeling sore for more than a day or two after a workout. If you experience any of these symptoms, it’s important to reduce the intensity of your workouts or rest until you feel better. Always listen to your body and adjust your routine as needed.
Can I lose weight with a postpartum workout plan?
Yes, a well-structured postpartum workout plan, combined with proper nutrition and hydration, can aid in weight loss. Start with gentle movements and low-impact exercises, gradually increasing the intensity as your body heals. However, weight loss should not be the primary focus immediately after childbirth—prioritize recovery and strength first, and the rest will follow naturally.
Conclusion
Getting back into fitness after childbirth takes time, patience, and consistency. With a well-structured postpartum workout plan and the right approach, you’ll regain your strength, confidence, and overall well-being. Always remember to start slow, listen to your body, and consult a healthcare professional before diving into your routine.
Your journey to recovery is just as important as the incredible journey of becoming a mom.
