Postpartum Workout
Returning to exercise after pregnancy requires patience and proper progression. Your body has been through significant changes, and recovery takes time. This program helps you rebuild core strength, restore fitness, and regain confidence—safely and at your own pace. Always get clearance from your healthcare provider before starting.
Postpartum Exercise Considerations
Core and pelvic floor recovery comes first. Pregnancy weakens these muscles, and they need targeted work before returning to regular training. Jumping into intense exercise too soon can worsen issues.
Every recovery timeline is different. C-section recovery takes longer than vaginal delivery. Listen to your body and your healthcare provider rather than comparing to others.
Hormonal changes affect joints and ligaments. Relaxin remains in your system for months postpartum, meaning joints are less stable. Progress gradually and avoid high-impact movements initially.
Benefits of Postpartum Exercise
Core Restoration
Rebuild the abdominal and pelvic floor strength that supports daily activities.
Energy Boost
Exercise increases energy despite sleep deprivation.
Mood Support
Physical activity helps manage postpartum mood changes.
Strength Recovery
Regain the strength needed for carrying and caring for baby.
Self-Care Time
Dedicated time for yourself in a demanding period.
Long-Term Health
Establish exercise habits that support lifelong fitness.
Program Overview
Who it's for: New mothers cleared for exercise by their healthcare provider
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Barbell Glute Bridge
Safe core activation that engages pelvic floor.
All Fours Squad Stretch
Gentle core stability without abdominal pressure.
Quads (bodyweight Squat)
Functional leg strength for daily activities.
Push-up (wall)
Upper body strength progression starting easy.
Dead Bug
Core training that protects diastasis recovery.
All Fours Squad Stretch
Spinal mobility and gentle core engagement.
The Complete 2-3 days Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Safe Postpartum Return
- Get medical clearance before starting—typically 6 weeks postpartum.
- Start with core and pelvic floor work before adding resistance.
- Stop any exercise that causes pain, leaking, or discomfort.
- Progress slowly—recovery takes months, not weeks.
- Stay hydrated, especially if breastfeeding.
- Be patient with yourself. Your body performed an incredible feat.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
When can I start exercising after giving birth?
Get clearance from your healthcare provider—typically at your 6-week checkup. Walking can often start sooner. C-section recovery may require more time.
What about diastasis recti?
Abdominal separation is common. Avoid crunches and planks until assessed. The exercises in this program are generally safe, but specific diastasis work may be needed.
Can I exercise while breastfeeding?
Yes. Exercise doesn't affect milk supply if you eat and hydrate adequately. Wear a supportive bra and feed or pump before exercising.
I leak during exercise. Is this normal?
Urinary leaking is common but not normal long-term. Pelvic floor exercises help. See a pelvic floor physical therapist if it persists.
When can I return to high-impact exercise?
Typically 3-6 months postpartum, depending on recovery. Core and pelvic floor strength should be restored first. Progress gradually.