10 Best Postpartum Workout Plans

New moms eager to regain strength after childbirth deserve a safe, effective, and flexible postpartum workout plan. This guide explores the 10 best postnatal workout plans, blending low-impact moves, core recovery, and energy boosts to suit any postpartum recovery stage. Whether weeks or months after birth, these postnatal workout plans cater to all levels and offer expert-inspired routines. 

From yoga to strength circuits, each plan rebuilds fitness without stress, ensuring every mom finds a routine that fits her unique journey.

Why Postpartum Workouts Matter

Exercise after birth isn’t about snapping back to pre-pregnancy shape overnight. It’s a gradual process focused on healing the body, boosting mood, and rebuilding strength lost during pregnancy and delivery. A well-designed postpartum workout plan enhances energy levels and restores core stability, essential after the abdominal and pelvic muscles stretch to accommodate a growing baby. 

The mental benefits, like reducing stress and anxiety, are invaluable during the demanding early months of motherhood, especially with sleep deprivation in play. A solid postnatal workout plan respects individual recovery timelines, typically beginning around 6 weeks after a vaginal birth or longer following a C-section, depending on medical clearance. These plans emphasize safety by addressing common postpartum conditions like diastasis recti (abdominal separation) and joint laxity due to lingering relaxin hormones, promoting long-term wellness over quick fixes.

Benefits of Exercising Postpartum

Postpartum exercise goes beyond physical recovery, offering new moms a holistic approach to reclaiming their health and vitality after childbirth. The process supports the body’s natural healing mechanisms, strengthens areas weakened by pregnancy, and provides mental clarity during a transformative phase. It’s a powerful tool for navigating motherhood’s physical and emotional shifts, enhancing overall well-being without the pressure of unrealistic goals.

Here’s why postpartum exercise stands out as a game-changer:

• Speeds healing by enhancing blood flow to stretched tissues and reducing inflammation.
• It strengthens muscles like the core, pelvic floor, and lower back, which are weakened during pregnancy.
• Combats fatigue with energy boosts from even light movement, countering sleepless nights.
• Lifts mood through endorphin release, helping to ease postpartum blues and anxiety.
• Aids weight management by gradually burning calories without crash diets.
• Improves sleep quality, vital for recovery amidst night feedings.
• Rebuilds confidence as physical strength and stamina return.
• Reduces risks of incontinence and pelvic organ prolapse by targeting pelvic health.
• Eases back pain through improved posture and spinal support.
• Empowers moms with resilience and vitality to tackle motherhood’s demands.

Top 10 Postpartum Workout Plans

These 10 postpartum workout plans offer diverse, expert-inspired options to safely kickstart your fitness, with detailed exercises tailored to your recovery needs.

1. Gentle Yoga Flow

This postnatal workout plan eases new moms into fitness with a 15-20-minute daily yoga routine, focusing on relaxation and core reconnection. It’s ideal for beginners at 6 weeks or more postpartum, stretching tight muscles and reducing stress. If cleared, progress to Downward Dog after 12 weeks, but avoid overstretching early on due to relaxation. It’s a soothing postpartum workout plan that fosters body awareness.

Child’s Pose

Directions:

• Kneel with knees wide apart and big toes touching.
• Lower the chest toward the floor, extending arms forward.
• Hold for 30 seconds, breathing deeply to stretch hips and lower back gently.
• Keep movements slow to avoid strain, resting forehead on the ground if comfortable.

Cat-Cow

Directions:

• Start on all fours, wrists under shoulders, knees under hips.
• Inhale, arch the back, lifting head and tailbone (Cow).
• Exhale, round the spine, tucking the chin (Cat).
• Repeat 10 times, syncing breath for spinal mobility and gentle core activation.

Seated Twist

Directions:

• Sit cross-legged, placing one hand on the opposite knee.
• Twist gently, holding five breaths per side.
• Engage the core lightly to support the spine, keeping shoulders relaxed.
• Avoid overextension to protect healing tissues, easing into the twist slowly.

2. Pelvic Floor Reboot

This 10-minute postpartum workout plan strengthens the pelvic floor, starting days after delivery if comfortable, running 3-5 times weekly. It prevents leaks and supports core healing, vital after vaginal births. Progress to bridges after 6 weeks if pressure feels normal, but stop if there’s pain. It’s a simple postnatal workout plan with significant benefits.

Kegels

Directions:

• Sit or lie comfortably, feet flat if seated.
• Tighten pelvic floor muscles as if stopping urine flow.
• Hold 5 seconds, release, repeating 10 times.
• Focus on isolating pelvic muscles, not glutes, and breathe normally throughout.

Diaphragmatic Breathing

Directions:

• Lie on your back, hand on your belly.
• Inhale deeply, expanding the belly, not the chest.
• Exhale slowly, feeling the core engage, for 10 breaths.
• Keep shoulders relaxed to maximize pelvic connection and calm the nervous system.

Heel Slides

Directions:

• Lie on your back, knees bent, feet flat.
• Slide one heel out straight, keeping core braced.
• Return slowly, alternating for 10 reps per leg.
• Move gently to avoid abdominal strain, stopping if your lower back lifts.

3. Walking Progression

This postnatal workout plan builds stamina with stroller walks, starting at 10 minutes 3-4 times weekly and aiming for 30 minutes by 6-8 weeks postpartum. It burns up to 200 calories, boosting energy and bonding with the baby. Increase to 15 minutes in week 2, adding inclines later. This postpartum workout plan adapts easily to recovery.

Progressive Walking

Directions:

• Begin with a 10-minute flat walk, pushing a stroller.
• Increase to 15 minutes in week 2, adding slight inclines by week 4.
• Aim for 30 minutes by week 6, maintaining a brisk pace where talking is possible.
• Wear supportive shoes, keeping posture tall to ease joint strain and engage core lightly.

4. Core Restore Circuit

This 20-minute postpartum workout plan heals the core. It starts at 6 weeks postpartum with three rounds, resting 30 seconds between moves. It targets diastasis recti, improving posture and back strength. Add reps after 10 weeks if abs feel solid, but check for doming. It’s a balanced postnatal workout plan.

Glute Bridges

Directions:

• Lie on your back, knees bent, feet hip-width apart.
• Lift hips to align with shoulders and knees, squeezing glutes.
• Hold 2 seconds, lower slowly, repeating 10 times.
• Keep the core engaged to protect the spine, avoiding over-arching.

Bird Dog

Directions:

• Start on all fours, hands under shoulders, knees under hips.
• Extend the right arm and left leg, holding for 3 seconds.
• Return, switching sides for eight reps each.
• Move slowly to maintain balance and core stability, keeping hips level.

Dead Bug

Directions:

• Lie on your back, arms up, knees bent at 90 degrees.
• Lower left arm and right leg toward the floor, keeping back flat.
• Return, alternating for 10 reps total.
• Brace your abs to avoid arching your lower back, and exhale on effort.

5. Low-Impact Cardio Blast

This 15-20-minute postnatal workout plan raises heart rate safely. It starts at 8 weeks postpartum with three rounds and 1-minute rests if cleared. It burns 100-150 calories, enhancing energy without joint stress. Add a fourth round after 12 weeks, stopping if breathless. This postpartum workout plan fits home life.

Marching

Directions:

• Stand with feet hip-width apart, arms relaxed.
• March in place, lifting knees to hip height for 2 minutes.
• Keep pace steady, engaging the core lightly.
• Avoid bouncing to protect joints and stepping softly.

Side Steps

Directions:

• Step right with the right foot, following with the left, arms swinging.
• Move side-to-side for 1 minute per direction.
• Stay light on feet, keeping knees soft.
• Focus on controlled motion, not speed, to maintain stability.

Knee Lifts

Directions:

• Lift right knee to hip level, then left, alternating for 2 minutes.
• Swing the opposite arm up with each lift for balance.
• Maintain an upright posture, avoiding forward lean.
• Slow down if you’re breathless to stay safe, keeping your core engaged.

6. Strength Starter with Baby

This 20-minute postpartum workout plan uses the baby’s weight for resistance, starting at 6-8 weeks postpartum with three rounds and 1-minute rests. Parents suggest it builds leg, arm, and core strength for daily tasks. Adjust reps if joints wobble, progressing to dumbbells later. It’s a fun postnatal workout plan.

Squats

Directions:

• Hold baby securely at chest level, feet shoulder-width apart.
• Bend knees to 90 degrees, keeping back straight.
• Rise slowly, repeating 10 times.
• Engage glutes and core, avoiding knee strain by keeping them over toes.

Chest Presses

Directions:

• Lie on your back, holding the baby above your chest.
• Lift baby straight up, then lower to hover, for 10 reps.
• Keep elbows soft, core braced.
• Stop if wrists tire, ensuring baby’s safety with a firm grip.

Lunges

Directions:

• Hold the baby at chest, step forward with the right leg.
• Bend both knees to 90 degrees, then push back, 5 per leg.
• Keep your torso upright, stepping lightly.
• Reduce depth if balance wavers, focusing on control.

7. Barre Basics

This 20-minute postnatal workout plan blends ballet moves for strength and flexibility, starting at 8 weeks postpartum with three rounds. Healthline notes its low-impact toning for the legs and core, which can be done using a chair. Add a band after 12 weeks if pain-free. This postpartum workout plan enhances posture.

Plié Squats

Directions:

• Stand with feet wider than hips, toes out, hands on chair.
• Bend knees, lowering hips, then rise, for 12 reps.
• Keep back straight, engaging inner thighs.
• Move slowly to avoid pelvic strain, exhaling on the rise.

Leg Lifts

Directions:

• Hold the chair and lift the right leg to hip height 10 times.
• Switch to the left leg, keeping the core tight.
• Avoid arching the back and staying controlled.
• Lower reps, if shaky for stability, focus on form.

Plank Hold

Directions:

• Rest forearms on the floor, legs straight, holding 20 seconds.
• Keep your body in a line, engaging your abs.
• Drop to your knees if needed, avoiding back sag.
• Build to 30 seconds over weeks, breathing steadily.

8. Postnatal Stretching Routine

This 15-minute postnatal workout plan boosts flexibility. It is run daily and starts at 4-6 weeks postpartum. Parents highlight the relief for tight hips and shoulders from feeding. If joints stabilize, dynamic stretches can be added later. This postpartum workout plan is a daily reset.

Hamstring Stretch

Directions:

• Sit with one leg extended, the other bent, reaching toward the toes.
• Hold 30 seconds per side, breathing deeply.
• Keep your back straight, avoiding a hunch.
• Ease off if pulling feels sharp, staying within comfort.

Chest Opener

Directions:

• Stand, clasp hands behind back, lifting arms slightly.
• Hold 20 seconds, opening chest gently.
• Keep shoulders down, breathing steadily.
• Stop if shoulder strain occurs, lifting only slightly.

Hip Flexor Stretch

Directions:

• Lunge forward with your right leg and your left knee down.
• Push hips forward gently, holding 20 seconds per side.
• Keep torso upright, core engaged.
• Reduce depth if the pelvis tilts, focusing on a gentle stretch.

9. Bodyweight Strength Circuit

This 20-minute postpartum workout plan builds full-body strength. It starts at 8-10 weeks postpartum with three rounds, resting 45 seconds between moves. Healthline praises its equipment-free toning for arms, legs, and core. Increase reps later if cleared, stopping if joints ache. This postnatal workout plan progresses naturally.

Wall Push-Ups

Directions:

• Face the wall, hands at shoulder height, step back.
• Bend elbows, lower chest, then push up, 12 reps.
• Keep your body straight, core tight.
• Adjust the distance if it’s too hard, maintaining control.

Step-Ups

Directions:

• Use a sturdy step, step up with the right foot, then the left.
• Step down, alternating lead leg, 10 per side.
• Keep knees soft, torso tall.
• Hold the railing if balance wavers, stepping lightly.

Side Plank

Directions:

• Lie on the side, prop on the elbow, lift your hips, and hold for 15 seconds.
• Switch sides, keeping the body aligned.
• Drop to your knees if shaky, engaging your abs.
• Build to 25 seconds over time, breathing evenly.

10. Postpartum Pilates

This 20-minute postnatal workout plan targets core and posture, starting with three rounds at 6-8 weeks postpartum. Parents note that it helps with diastasis recti with controlled moves. If separation heals, add a ball later. This postpartum workout plan blends precision and recovery.

Pelvic Tilt

Directions:

• Lie on your back, knees bent, feet flat.
• Tilt pelvis up, flattening back, holding 5 seconds, 10 reps.
• Breathe out on tilt, in on release.
• Keep motion small to avoid strain, focusing on deep abs.

Single Leg Stretch

Directions:

• Lie on your back, knees to chest, head lifted.
• Extend right leg, holding left knee, switch, 8 per side.
• Keep core braced, neck relaxed.
• Lower head if neck tires, moving slowly.

Spine Stretch

Directions:

• Sit with legs wide, reach forward with a straight back.
• Hold 20 seconds, breathing deeply.
• Hinge at the hips, not rounding the spine.
• Ease off if the hamstrings pull, staying comfortable.

Conclusion: Your Postpartum Fitness, Your Way

Recovering after childbirth looks different for everyone, and that’s exactly why these 10 postpartum workout plans exist. Whether you’re easing in with gentle yoga or ready to rebuild strength with Pilates or bodyweight circuits, there’s something here to match your pace and priorities.

Each routine is designed with your healing body in mind, supporting core strength, energy, and mental well-being without adding pressure. Start slow, stay consistent, and most importantly, be kind to yourself. The goal isn’t perfection… It’s progress, one confident step at a time.