You have a tiny human who depends on you for everything, your body feels like it’s been through a war, and somehow you’re supposed to “bounce back” while surviving on 2-hour sleep cycles?
Let’s get real about postpartum workouts.
Most fitness advice for new moms is garbage, pushing unrealistic expectations when you’re just trying to remember if you brushed your teeth today. That’s why we’ve created this guide to the 10 best postpartum workouts that actually work for real moms with real bodies and real constraints.
The secret isn’t killing yourself at the gym – it’s finding movements that heal your body while fitting into the chaos of new motherhood.
But before we dive into these game-changing workouts, there’s something about your postpartum body you absolutely need to understand…
Benefits of Postpartum Exercise
Regular postpartum workouts do more than just help you get back in shape. They boost your energy levels (which every new mom desperately needs) and release stress-busting endorphins that fight the baby blues.
Safe exercises after pregnancy also strengthen your pelvic floor, reducing common issues like incontinence. Plus, scheduling mommy and me workouts creates precious bonding time while showing your little one that physical activity matters from day one.
When to Start Postpartum Exercise
Most doctors recommend waiting until your six-week postpartum checkup before starting a regular exercise routine. If you had a C-section or complicated delivery, you might need to wait 8-10 weeks or longer. Always get your healthcare provider’s approval before beginning when to start exercising after birth.
Start with gentle movements like short walks and pelvic floor exercises within days of delivery. Your body needs time to heal, especially if you’re dealing with diastasis recti or pelvic floor weakness. Listen to your body—if something hurts or causes bleeding, stop immediately and consult your doctor.
Best Postpartum Workouts
Upper Body Exercises
Post-baby, gentle strength training can rebuild your upper body. Try modified push-ups against a wall and light dumbbell work for shoulders and arms – perfect while baby naps or during tummy time.
Core Exercises
Focus on healing your core with diastasis recti-friendly moves. Start with gentle breathing exercises and pelvic tilts before advancing to modified planks. Always check with your doctor, especially if you experienced abdominal separation during pregnancy.
Postpartum Exercise Tips
Listen to Your Body
Starting your postpartum fitness journey isn’t about rushing back to pre-baby shape. Always check with your doctor before beginning any workout, especially after a C-section. Your body needs time to heal, so honor whatever signals it sends you during exercise.
Start Small, Grow Gradually
Begin with gentle activities like walking and pelvic floor exercises before tackling more intense workouts. Most new moms can start light movement within days after delivery, but remember – slow progress is still progress! Your postpartum body deserves patience and care.
Next on Your Reading List
Books for Postpartum Wellness
Looking to expand your knowledge on postpartum fitness? “The Fourth Trimester” by Kimberly Ann Johnson offers incredible insights on pelvic floor recovery, while “The Postnatal Cookbook” combines nutrition with safe exercises after pregnancy.
Want workout guidance you can follow at home? “Mommy and Me Fitness” by Jessica Williams features illustrated routines that incorporate your baby, making getting back in shape after baby both fun and practical.
Finding time to exercise as a new mom isn’t always easy, but incorporating these postpartum workouts into your routine can help you regain strength, boost energy, and enhance your overall wellbeing. Remember that every woman’s postpartum journey is unique—listen to your body and consult with your healthcare provider before beginning any fitness regimen.
Your postpartum fitness journey is a marathon, not a sprint. Celebrate small victories, be patient with yourself, and focus on how exercise makes you feel rather than just how you look. As you navigate motherhood, taking these moments for self-care through appropriate physical activity will benefit both you and your baby in countless ways.
