Congratulations on your new bundle of joy! While the postpartum period is filled with exciting firsts, it can also feel overwhelming—especially when it comes to finding time and energy for self-care. If you’re looking to ease back into fitness after pregnancy, this gentle and effective postnatal workout routine is a great place to start.
Is It Safe to Exercise Postpartum?
Before beginning any exercise program after pregnancy, it’s important to get clearance from your healthcare provider. Typically, women who had a vaginal delivery can start light exercises around 6 weeks postpartum, while those recovering from a C-section may need to wait a bit longer. Always listen to your body and start slow.
Benefits of Postnatal Exercise
1. Strengthens core muscles weakened during pregnancy
2. Improves posture and reduces back pain
3. Boosts energy and relieves stress
4. Promotes healthy weight loss
5. Supports mental health
Warm-Up: 5 Minutes
Start with a light warm-up to get your body moving and improve circulation:
Cat-Cow Stretch:
Begin on your hands and knees. Inhale, arch your back, and lift your head and tailbone (Cow). Exhale, round your spine, and tuck your chin (Cat). Repeat 10 times.
March in Place: Gently lift your knees and swing your arms for 2–3 minutes.
Learn why Stretching is Essential for Recovery.
The Postnatal Workout Routine
1. Pelvic Tilts
(2 sets of 10 reps)
Lie on your back with knees bent and feet flat on the floor.
Engage your core and tilt your pelvis slightly upward.
Slowly return to the neutral position.
2. Glute Bridges
(2 sets of 12 reps)
Lie on your back with knees bent.
Press through your heels to lift your hips, engaging your glutes and lower back.
Lower your hips slowly.
3. Bird Dog
(2 sets of 10 reps per side)
On hands and knees, extend your opposite arm and leg straight out.
Hold briefly, then return to the starting position and switch sides.
4. Side-Lying Leg Lifts
(2 sets of 10 reps per leg)
Lie on your side with legs straight.
Lift your top leg slowly, keeping your hips stable, then lower it.
5. Sumo Squats
(2 sets of 12 reps)
Stand with feet wider than shoulder-width apart, toes pointing slightly outward.
Lower your body into a squat by bending your knees and keeping your chest upright.
Engage your core and glutes as you return to the starting position.
6. Dead Bug
(2 sets of 10 reps per side)
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
Slowly lower your right arm and left leg toward the floor while keeping your core engaged.
Return to the starting position and switch sides.
Cool Down: 5 Minutes
Child’s Pose:
Sit back onto your heels, extend your arms forward, and relax your forehead onto the floor. Hold for 1–2 minutes.
Seated Forward Fold:
Sit with your legs extended and gently reach for your toes. Hold for 20–30 seconds.
For more stretches, try Daily Stretch, a beginner-friendly class designed to ease tension and improve flexibility.
Tips for Postnatal Fitness Success
Take it Slow: Gradually increase intensity as your strength returns.
Prioritize Core Recovery: Focus on rebuilding your core and pelvic floor muscles.
Stay Consistent: Aim for short, regular workouts over long, infrequent sessions.
Incorporate Your Baby: Try workouts that include holding or playing with your baby to make fitness a family activity.
Want a program to follow?
If you’re looking for a structured postpartum workout program, check out the Postpartum Pilates program with postpartum specialist Emily Judd.
Pilates Program
With Emily Judd