Postpartum Workout Plan: Building a Strong and Healthy Body After Pregnancy


Congratulations on your new bundle of joy! Now that you have entered the postpartum period, it's important to consider gradually reintroducing exercise into your routine. However, it's crucial to approach this carefully and with consideration for your body's recovery. In this article, we'll discuss the importance of postpartum exercise, precautions to take, and a postpartum-friendly exercise regimen to follow as you ease back into physical activity.

The Importance of Postpartum Exercise

Postpartum exercise offers numerous benefits, including improved mood, increased energy levels, and faster recovery from childbirth. Additionally, it can help in strengthening core muscles, reducing postpartum depression risk, and regaining pre-pregnancy fitness levels.

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Postpartum Exercise Precautions

Start Slowly

Gradually ease into your exercise routine. Start with gentle, low-impact exercises and slowly increase the intensity and duration as your body allows.

Listen to Your Body

Pay attention to any discomfort or pain during exercise, and don't push yourself too hard. If something doesn't feel right, stop and consult with your healthcare provider.

I. Exercises for the First Six Weeks

Kegel Exercises

Kegel exercises help strengthen the pelvic floor muscles, which support the uterus, bladder, and bowel. They can be performed anytime, anywhere, and are especially beneficial during the early postpartum period.

Pelvic Tilts

Pelvic tilts gently engage the abdominal muscles and can help alleviate lower back pain. To perform, lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis upward while engaging your core, then release.


Walking is a low-impact exercise that can be easily incorporated into your daily routine. Start with short, leisurely walks and gradually increase the distance and intensity as you feel comfortable.

Postpartum Workout

II. Exercises for Six to Twelve Weeks Postpartum

Modified Plank

A modified plank helps strengthen the core muscles without putting too much strain on your abdominal area. Begin on your hands and knees, then lower onto your forearms, keeping your body in a straight line.


Bridges target the glutes and lower back muscles. Lie on your back with knees bent and feet flat on the floor. Slowly lift your hips toward the ceiling, then lower back down.

Postpartum Workout

Side-Lying Leg Lifts

This exercise targets the hips, thighs, and glutes. Lie on your side, keep your body in a straight line, and lift your top leg up and down.

III. Post-Twelve Weeks Postpartum Exercises


Squats are great for strengthening your lower body. Keep your feet shoulder-width apart, lower your body as if sitting on a chair, then rise back up.

Postpartum Workout


Lunges work your hips, glutes, and thighs. Step forward with one foot and lower your body until your front knee is at a 90-degree angle. Switch legs and repeat.


Yoga can help improve flexibility, strength, and balance. There are many postpartum yoga classes available online, or you can join a local class.

IV. Incorporating Cardiovascular Exercise

Once you're comfortable with strength training, consider incorporating cardiovascular exercises, such as light jogging or cycling. This can help improve heart health and boost your mood.

Postpartum Workout

V. Exercises to Avoid

Avoid any exercises that cause pain, discomfort, or excessive strain on your abdominal area. This includes heavy weightlifting, high-impact exercises, and intense abdominal workouts.

VI. Staying Motivated

Staying motivated can be challenging, especially with a new baby. Try setting small, achievable goals, and remember that any movement is better than none. Join a postpartum workout group or enlist a workout buddy for support and accountability.


While navigating the postpartum period, remember to be gentle with yourself. Reintroducing exercise should be a gradual and careful process. Listen to your body, take it slow, and consult with your healthcare provider. Over time, you'll regain strength, improve your mood, and enjoy a healthier lifestyle with your new family member.


1. When can I start exercising after childbirth? Most women can start mild exercises, like walking or pelvic floor exercises, a few days after a normal delivery, provided there are no complications. 

2. Can exercise affect breastfeeding? No, regular moderate exercise does not affect milk production. However, it's important to stay hydrated and consume a balanced diet.

3. What are the signs that I'm pushing myself too hard? Signs may include pain, excessive fatigue, decreased milk supply if breastfeeding, bright red vaginal bleeding, or headaches. If you experience any of these, stop exercising and consult with your healthcare provider.

4. How can I stay motivated to exercise? Try setting small, achievable goals, working out with a friend, or joining a postpartum exercise group. Remember, it's okay to start slow and gradually increase your activity level.

5. Are there exercises I should avoid postpartum? Yes, avoid any exercises that cause pain, discomfort, or excessive strain on your abdominal area, like heavy weightlifting, high-impact exercises, or intense abdominal workouts.

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