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But if you’re not feeling it, you can cancel anytime in your account settings. No questions. No hassles. [\$ 0.00 0 Cart](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/) [Journal](https://bellabeat.com/journal/) » [Uncategorized](https://bellabeat.com/journal/uncategorized/) » 12 Best Postpartum Exercises and A Sample Workout Plan # 12 Best Postpartum Exercises and A Sample Workout Plan  Medically reviewed by Sara Adams-McCarthy, DONA International Birth & Postpartum Doula, Breastfeeding Lactation Specialist (LER), CNA - [Writen by Ana Metelko](https://bellabeat.com/author/ana-from-bellabeat/) - May 28, 2021   #### Content 1. [Understand your body and live in sync with your cycle.](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-0) 2. [Postpartum exercise guidelines](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-1) 3. [What to do and what to avoid?](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-2) 4. [Postpartum Exercises](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-3) 5. [How to track your progress with your postpartum workouts?](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-4) 6. [Conclusion](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-5) 7. [Take the quiz](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-6) 8. [Find out what you can do with our Health Assistant](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-7) 9. [Track my period](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-8) 10. [Get pregnant](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-9) 11. [Track your baby's growth](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-10) 12. [Track my period](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-11) 13. [Get pregnant](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-12) 14. [Track your baby's growth](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-13) Much like proper nutrition and hydration, a postpartum workout routine plays a crucial role in recovery and the postpartum period, because it relieves stress and helps with postpartum depression that many women deal with after giving birth. If you’re itching to begin exercising again and get back to your fitness routine, you’re probably wondering when the perfect time is for you to start postpartum exercise, and what moves are safe to incorporate into your postpartum workout after childbirth. A postpartum workout revolves around your birth experience and how you feel. So if you want to make sure you’re returning to the exercise safely, we’d recommend taking these guidelines and suggestions into consideration. ## Understand your body and live in sync with your cycle. [Download the Period Diary app](https://lead.bellabeat.com/pd/) ## Postpartum exercise guidelines The type of birth (vaginal or c-section), as well as the general birth experience, have an impact on when exactly you can start exercising, as well as the structure of your postpartum workout. Typically, if all goes well, **mothers who had vaginal birth can start with light activity two weeks postpartum**. Whereas, **after a cesarean birth, you’ll have to wait approximately three to four weeks to even think about a postpartum workout**. For medium-high intensity activities, it is safest to wait for the six-week mark to pass. Consult with your physical therapist beforehand to ensure no complications arise from starting your fitness routine too early. If you need guidance and support during this journey, you can also consider hiring an ace-certified personal trainer or seeking professional medical advice from a doctor. ## What to do and what to avoid? During the postpartum period, postpartum women should not go all-in to high-intensity workouts, a demanding exercise program, strength training, or even regular workouts before pregnancy. Your postnatal fitness journey should be safe, slow, and steady, and you should be comfortable every step along the way. Since your body is sensitive and your core is weak during this time, it’s recommended to start with low-impact exercises and moderate-intensity exercise, for the sake of your mental and physical health. No good will come from hurting yourself or worrying whether some strenuous exercises are safe for you at this stage. Other simple postpartum exercises that should be included in the routine target your pelvic floor. **Pelvic floor exercises can help with swelling, [blood flow](https://bellabeat.com/period/understanding-period-blood-volume/), and healing after childbirth.** When making a postpartum workout plan, focus on exercises that strengthen major muscle groups, as well as abdominal strengthening exercises in particular, since that area is the weakest after giving birth. Start with a postpartum workout plan that consists of 5-15 minutes of exercise per day, and slowly progress every week/month. Avoid over-exerting your body! Although you are eager to get back to your pre-baby body and pre-pregnancy self, too many exercises for a long period can lead to complications if your body isn’t ready. A lot of new mothers are running on adrenaline and this gives a false sense that they can jump back into previous workout routines. Always take it slow, even if you feel like you can run a marathon and are on cloud 9 after delivery. **Signs you might be pushing yourself too hard or aren’t ready for postpartum exercise:** - Abdominal pain - Heavy bleeding - Vaginal pain - Leakage (urine or feces) - Heaviness in your pelvic region - Excessive [headaches](https://bellabeat.com/period/period-headache/) - Labored breathing - Increased heartbeat ## Postpartum Exercises The following exercises are 12 of the best post-pregnancy exercises you can add to your postpartum workout plan, to start your post-baby health & fitness journey if you want to get back on track as safely as possible. ### 1\. Toe-Tap Modified This postnatal [exercise **helps tone abdominal muscles** and improve balance, and it strengthens abdominal muscles without hurting the cor](https://bellabeat.com/fitness-exercise/stretches-to-improve-your-posture/)e. Lie flat on your back, knees bent, and hand under your lower back, keeping your spine neutral. Legs are lifted from the floor, knees above hip level creating a 90-degree angle with your lower legs and thighs. Inhale and slowly lower one foot towards the floor, tapping it with your toes, then exhale bringing it back to the beginning position after a few seconds. Repeat with your other leg. Keep your core activated and keep the natural bend in your back throughout the routine. Be sure to **keep your head on the ground at all times** during this exercise. Raising your head will bring you into a crunch form, which should be avoided at this time. **Do this for each leg 8 times.** ### 2\. Cat-Cow Pose Cat cow pose stretches your spine and **relieves muscle tension**. It can help **reduce [back pain](https://bellabeat.com/period/pre-menstrual-back-pain-guide/)**, promote relaxation, and improve circulation, and adding it to your postpartum workout plan will improve your fitness and well-being, and relieve stress. Begin on your hands and knees. Knees are just below your hips and hands below your shoulders. Exhale pushing your back upwards, stretching the entire spine below the shoulders, head tucked to your chest. Inhale lowering your back and pushing your stomach towards the floor, your head is facing straight in front of you. **Hold each pose for a few moments. Repeat 10 times.** ### 3\. Cat Rotation This exercise **helps release the tension in your shoulders** and stabilizes the core muscles. Begin on your hands and knees. Your knees are hip-width apart and just below your hip bone and your hands are under your shoulders. Inhale and raise one arm behind your head with your elbow pointing towards the ceiling. Feel the stretch in your chest and shoulder. Exhale and bring your elbow towards the opposite arm, stretching the back and arm. **Repeat 10 times per arm.** ### 4\. Superwoman This exercise **gently tones your arms and shoulders** while strengthening your core. Begin on your hands and knees, keeping a straight line from your neck to your hips. Inhale and extend one arm and the opposite leg out, using your core to keep you balanced. Exhale your arm and leg back to the starting position. Be sure your back is not twisting during this exercise. **Repeat 10 times then switch sides.** ### 5\. Glute Bridge [Bridge lift strengthens your glute](https://bellabeat.com/fitness-exercise/glute-bridge/) **and back muscles**. It is also great for pelvic floor and core stabilization post-pregnancy. Lie on your back and pull your feet towards your back, keeping the feet flat on the ground. Slowly lift your pelvis until you reach a 90-degree angle in your knees. Imagine lifting your [belly button](https://bellabeat.com/cycle-symptoms-and-diseases/why-does-my-belly-button-smell/) straight toward the ceiling. **Repeat the exercise 10 times in 2 sets, relaxing in between.** ### 6\. Knees Push-Up This exercise is **an alternative to standard pushups** and makes a great way to **strengthen the upper body**, without putting a lot of pressure on the lower abdomen and core muscles. Begin on your hands and knees. Knees are hip-width apart and arms slightly wider than your shoulder-width. Make a straight line from your head to your knees. Take a deep breath and lower yourself towards the floor, exhale activating your core and back muscles, and push yourself back up. [Don’t twist or curve your back and keep](https://bellabeat.com/fitness-exercise/vacation-shape/) a neutral spine position during the exercise. **Repeat 10-15 times.** ### 7\. Sumo-Squat **You can do this exercise with your baby.** Begin in a standing position. The feet are just a bit wider than your hips and the toes are pointed outwards. Hold your baby in your arms so it suits you both. Inhale and lower yourself to the ground, bending your knees outwards and keeping your weight evenly distributed on both feet. Make sure your back is straight. Exhale and lift. **Repeat 10-15 times.** ### 8\. Downward Dog Be cautious when doing this exercise if you’re experiencing troubles with your core. Place your baby on the floor and position yourself above them while on your hands and knees. Hands are just below your shoulders and knees hip-width apart with your feet flexed. Exhale pushing your booty back and into the air, situating your feet as needed, and straightening your elbows and knees. **Push your heels as close to the floor** as your body will allow. Inhale then exhale two times then come back into the starting position. **Repeat 10-15 times.** ### 9\. Upper-Back Stretch This stretching exercise **helps release the tension in your upper back and neck**. Begin on the floor in a comfortable position. Straighten your back and place your hands on the [back of your neck](https://bellabeat.com/health/sinus-pressure-neck-pain/). Bring your elbows together and lower your chin to your chest – using your hands to help push your head down a bit further. **Hold for 10-20 seconds.** ### 10\. Straight leg stretch – Modified This stretching exercise helps to relax the leg muscles without putting pressure on your back. Begin on your back and lift one leg, pulling it close to your chest. Bend your opposite knee if needed, keeping that foot on the floor. Keep your back straight and relax your neck while looking up towards the ceiling. **Hold for 20-30 seconds then repeat with the opposite leg.** ### 11\. Sitting Hip Rotation This exercise **helps warm up the hips** and prepare them for the workout ahead. Sit on your fitness ball, your back is straight and your legs slightly wider than your hip-width apart. Place your hands on your waist or ankles if you can. Circle your hips in one direction 5-6 times in a controlled movement then repeat in the opposite direction. **Repeat 3-4 times.** ### 12\. Overhead Arm Raise The overhead arm raises **the muscles** in your shoulders and **promotes mobility**. Sit on your fitness ball, a chair, or on the floor. Inhale lifting both your hands, careful to not lift your ribs as well. Hold this position then exhale your arms down. **Repeat 10-15 times.** ## How to track your progress with your postpartum workouts? The [health and wellness trackers](https://bellabeat.com/product/ivy/) can help you track your progress through your entire fitness routine and journey (even before the baby is born). It can help watch over your activity levels, sleep patterns, mindfulness, hydration, and stress. These insights can help you **assess your postpartum exercise routine** [as well as general self-care](https://bellabeat.com/lifestyle-beauty/ultimate-valentines-day-self-care-routine/) practices. The [Bellabeat Wellness Coach also includes content dedicated to mothers postpartum](https://bellabeat.com/lifestyle-beauty/introducing-postpartum-with-bellabeat/)**, with exercises included**. ## Conclusion Postpartum exercise and a postpartum fitness routine are one of the main influencing factors of a healthy recovery after giving birth. Depending on birth circumstances, mothers can start exercising 2-6 weeks after birth. ## Take the quiz ## Find out what you can do with our Health Assistant ## Track my period ## Get pregnant ## Track your baby's growth ## Track my period ## Get pregnant ## Track your baby's growth Postpartum workouts are specifically designed to help a healing mother after giving birth. Focus on low-impact exercises that can help strengthen the main muscle groups. Dive Deeper with Period Diary. Get Started - [Written By Ana Metelko](https://bellabeat.com/author/ana-from-bellabeat/) Share:  #### Content 1. [Understand your body and live in sync with your cycle.](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-0) 2. [Postpartum exercise guidelines](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-1) 3. [What to do and what to avoid?](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-2) 4. [Postpartum Exercises](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-3) 5. [How to track your progress with your postpartum workouts?](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-4) 6. [Conclusion](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-5) 7. [Take the quiz](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-6) 8. [Find out what you can do with our Health Assistant](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-7) 9. [Track my period](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-8) 10. [Get pregnant](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-9) 11. [Track your baby's growth](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-10) 12. [Track my period](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-11) 13. [Get pregnant](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-12) 14. [Track your baby's growth](https://bellabeat.com/postpartum/postpartum-exercises-and-workout/#elementor-toc__heading-anchor-13) Related Content ### [How to Make Your Period Come Faster: 7 Ways to Induce a Period](https://bellabeat.com/period/how-to-make-your-period-come-faster/) [Read More »](https://bellabeat.com/period/how-to-make-your-period-come-faster/) ### [Period Poop: Why Is It a Thing and Can You Stop It?](https://bellabeat.com/period/period-poop/) [Read More »](https://bellabeat.com/period/period-poop/) ### [Unlocking the Science: Exploring Metabolic Changes During Menstruation and Their Impact on Caloric Burn](https://bellabeat.com/period/period-calorie-burn/) [Read More »](https://bellabeat.com/period/period-calorie-burn/) Read related topics: [ ](https://bellabeat.com/postpartum/postpartum-stretch-marks/) Postpartum ### [Postpartum Stretch Marks: 6 Safe Ways to Heal](https://bellabeat.com/postpartum/postpartum-stretch-marks/) [ ](https://bellabeat.com/postpartum/postpartum-weight-loss/) Postpartum ### [Postpartum Weight Loss: How to Safely Lose Weight After Pregnancy](https://bellabeat.com/postpartum/postpartum-weight-loss/) [ ](https://bellabeat.com/postpartum/lochia-postpartum-bleeding/) Postpartum ### [Lochia: Everything You Need to Know About Postpartum Bleeding](https://bellabeat.com/postpartum/lochia-postpartum-bleeding/) Company - [About Us](https://bellabeat.com/about-us/) - [Science](https://bellabeat.com/science/) - [Medical Experts](https://bellabeat.com/medical-experts/) - [Press](https://bellabeat.com/press/) - [Affiliate](https://bellabeat.com/affiliate/) - [Coach Login](https://coach.bellabeat.com/#/public/login) - [Podcast](https://bellabeat.com/podcast/) - [About Us](https://bellabeat.com/about-us/) - [Science](https://bellabeat.com/science/) - [Medical Experts](https://bellabeat.com/medical-experts/) - [Press](https://bellabeat.com/press/) - [Affiliate](https://bellabeat.com/affiliate/) - [Coach Login](https://coach.bellabeat.com/#/public/login) - [Podcast](https://bellabeat.com/podcast/) Shop - [IVY+](https://bellabeat.com/ivy-plus/) - [Leaf Chakra](https://bellabeat.com/product/leaf-chakra/) - [Leaf Urban](https://bellabeat.com/product/leaf-urban/) - [Accessories](https://bellabeat.com/product-category/accessories/) - [IVY+](https://bellabeat.com/ivy-plus/) - [Leaf Chakra](https://bellabeat.com/product/leaf-chakra/) - [Leaf Urban](https://bellabeat.com/product/leaf-urban/) - [Accessories](https://bellabeat.com/product-category/accessories/) Help - [Contact](https://bellabeat.com/contact/) - [Store FAQ](https://bellabeat.com/store-faq/) - [Shipping Info](https://support.bellabeat.com/hc/en-us/articles/360008558140-Shipping-Information) - [Support](https://support.ivyhealth.ai/) - [Terms of Use](https://legal.bellabeat.com/terms-of-use.html) - [Privacy Policy](https://legal.bellabeat.com/privacy-policy.html) - [Contact](https://bellabeat.com/contact/) - [Store FAQ](https://bellabeat.com/store-faq/) - [Shipping Info](https://support.bellabeat.com/hc/en-us/articles/360008558140-Shipping-Information) - [Support](https://support.ivyhealth.ai/) - [Terms of Use](https://legal.bellabeat.com/terms-of-use.html) - [Privacy Policy](https://legal.bellabeat.com/privacy-policy.html) Period Diary - [About Period Diary](https://period-diary.com/) - [Tracking Cycle](https://period-diary.com/cycle-tracking/) - [Getting Pregnant](https://period-diary.com/getting-pregnant/) - [Pregnancy](https://period-diary.com/pregnancy/) - [Pregnancy Week by Week](https://period-diary.com/journal/pregnancy-week-by-week/) - [About Period Diary](https://period-diary.com/) - [Tracking Cycle](https://period-diary.com/cycle-tracking/) - [Getting Pregnant](https://period-diary.com/getting-pregnant/) - [Pregnancy](https://period-diary.com/pregnancy/) - [Pregnancy Week by Week](https://period-diary.com/journal/pregnancy-week-by-week/) [Europe](https://eu.bellabeat.com/) © 2024 Bellabeat Inc. 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Much like proper nutrition and hydration, a postpartum workout routine plays a crucial role in recovery and the postpartum period, because it relieves stress and helps with postpartum depression that many women deal with after giving birth. If you’re itching to begin exercising again and get back to your fitness routine, you’re probably wondering when the perfect time is for you to start postpartum exercise, and what moves are safe to incorporate into your postpartum workout after childbirth. A postpartum workout revolves around your birth experience and how you feel. So if you want to make sure you’re returning to the exercise safely, we’d recommend taking these guidelines and suggestions into consideration. ## Understand your body and live in sync with your cycle. [Download the Period Diary app](https://lead.bellabeat.com/pd/) ## Postpartum exercise guidelines The type of birth (vaginal or c-section), as well as the general birth experience, have an impact on when exactly you can start exercising, as well as the structure of your postpartum workout. Typically, if all goes well, **mothers who had vaginal birth can start with light activity two weeks postpartum**. Whereas, **after a cesarean birth, you’ll have to wait approximately three to four weeks to even think about a postpartum workout**. For medium-high intensity activities, it is safest to wait for the six-week mark to pass. Consult with your physical therapist beforehand to ensure no complications arise from starting your fitness routine too early. If you need guidance and support during this journey, you can also consider hiring an ace-certified personal trainer or seeking professional medical advice from a doctor. ## What to do and what to avoid? During the postpartum period, postpartum women should not go all-in to high-intensity workouts, a demanding exercise program, strength training, or even regular workouts before pregnancy. Your postnatal fitness journey should be safe, slow, and steady, and you should be comfortable every step along the way. Since your body is sensitive and your core is weak during this time, it’s recommended to start with low-impact exercises and moderate-intensity exercise, for the sake of your mental and physical health. No good will come from hurting yourself or worrying whether some strenuous exercises are safe for you at this stage. Other simple postpartum exercises that should be included in the routine target your pelvic floor. **Pelvic floor exercises can help with swelling, [blood flow](https://bellabeat.com/period/understanding-period-blood-volume/), and healing after childbirth.** When making a postpartum workout plan, focus on exercises that strengthen major muscle groups, as well as abdominal strengthening exercises in particular, since that area is the weakest after giving birth. Start with a postpartum workout plan that consists of 5-15 minutes of exercise per day, and slowly progress every week/month. Avoid over-exerting your body! Although you are eager to get back to your pre-baby body and pre-pregnancy self, too many exercises for a long period can lead to complications if your body isn’t ready. A lot of new mothers are running on adrenaline and this gives a false sense that they can jump back into previous workout routines. Always take it slow, even if you feel like you can run a marathon and are on cloud 9 after delivery. **Signs you might be pushing yourself too hard or aren’t ready for postpartum exercise:** - Abdominal pain - Heavy bleeding - Vaginal pain - Leakage (urine or feces) - Heaviness in your pelvic region - Excessive [headaches](https://bellabeat.com/period/period-headache/) - Labored breathing - Increased heartbeat ## Postpartum Exercises The following exercises are 12 of the best post-pregnancy exercises you can add to your postpartum workout plan, to start your post-baby health & fitness journey if you want to get back on track as safely as possible. ### 1\. Toe-Tap Modified This postnatal [exercise **helps tone abdominal muscles** and improve balance, and it strengthens abdominal muscles without hurting the cor](https://bellabeat.com/fitness-exercise/stretches-to-improve-your-posture/)e. Lie flat on your back, knees bent, and hand under your lower back, keeping your spine neutral. Legs are lifted from the floor, knees above hip level creating a 90-degree angle with your lower legs and thighs. Inhale and slowly lower one foot towards the floor, tapping it with your toes, then exhale bringing it back to the beginning position after a few seconds. Repeat with your other leg. Keep your core activated and keep the natural bend in your back throughout the routine. Be sure to **keep your head on the ground at all times** during this exercise. Raising your head will bring you into a crunch form, which should be avoided at this time. **Do this for each leg 8 times.** ### 2\. Cat-Cow Pose Cat cow pose stretches your spine and **relieves muscle tension**. It can help **reduce [back pain](https://bellabeat.com/period/pre-menstrual-back-pain-guide/)**, promote relaxation, and improve circulation, and adding it to your postpartum workout plan will improve your fitness and well-being, and relieve stress. Begin on your hands and knees. Knees are just below your hips and hands below your shoulders. Exhale pushing your back upwards, stretching the entire spine below the shoulders, head tucked to your chest. Inhale lowering your back and pushing your stomach towards the floor, your head is facing straight in front of you. **Hold each pose for a few moments. Repeat 10 times.** ### 3\. Cat Rotation This exercise **helps release the tension in your shoulders** and stabilizes the core muscles. Begin on your hands and knees. Your knees are hip-width apart and just below your hip bone and your hands are under your shoulders. Inhale and raise one arm behind your head with your elbow pointing towards the ceiling. Feel the stretch in your chest and shoulder. Exhale and bring your elbow towards the opposite arm, stretching the back and arm. **Repeat 10 times per arm.** ### 4\. Superwoman This exercise **gently tones your arms and shoulders** while strengthening your core. Begin on your hands and knees, keeping a straight line from your neck to your hips. Inhale and extend one arm and the opposite leg out, using your core to keep you balanced. Exhale your arm and leg back to the starting position. Be sure your back is not twisting during this exercise. **Repeat 10 times then switch sides.** ### 5\. Glute Bridge [Bridge lift strengthens your glute](https://bellabeat.com/fitness-exercise/glute-bridge/) **and back muscles**. It is also great for pelvic floor and core stabilization post-pregnancy. Lie on your back and pull your feet towards your back, keeping the feet flat on the ground. Slowly lift your pelvis until you reach a 90-degree angle in your knees. Imagine lifting your [belly button](https://bellabeat.com/cycle-symptoms-and-diseases/why-does-my-belly-button-smell/) straight toward the ceiling. **Repeat the exercise 10 times in 2 sets, relaxing in between.** ### 6\. Knees Push-Up This exercise is **an alternative to standard pushups** and makes a great way to **strengthen the upper body**, without putting a lot of pressure on the lower abdomen and core muscles. Begin on your hands and knees. Knees are hip-width apart and arms slightly wider than your shoulder-width. Make a straight line from your head to your knees. Take a deep breath and lower yourself towards the floor, exhale activating your core and back muscles, and push yourself back up. [Don’t twist or curve your back and keep](https://bellabeat.com/fitness-exercise/vacation-shape/) a neutral spine position during the exercise. **Repeat 10-15 times.** ### 7\. Sumo-Squat **You can do this exercise with your baby.** Begin in a standing position. The feet are just a bit wider than your hips and the toes are pointed outwards. Hold your baby in your arms so it suits you both. Inhale and lower yourself to the ground, bending your knees outwards and keeping your weight evenly distributed on both feet. Make sure your back is straight. Exhale and lift. **Repeat 10-15 times.** ### 8\. Downward Dog Be cautious when doing this exercise if you’re experiencing troubles with your core. Place your baby on the floor and position yourself above them while on your hands and knees. Hands are just below your shoulders and knees hip-width apart with your feet flexed. Exhale pushing your booty back and into the air, situating your feet as needed, and straightening your elbows and knees. **Push your heels as close to the floor** as your body will allow. Inhale then exhale two times then come back into the starting position. **Repeat 10-15 times.** ### 9\. Upper-Back Stretch This stretching exercise **helps release the tension in your upper back and neck**. Begin on the floor in a comfortable position. Straighten your back and place your hands on the [back of your neck](https://bellabeat.com/health/sinus-pressure-neck-pain/). Bring your elbows together and lower your chin to your chest – using your hands to help push your head down a bit further. **Hold for 10-20 seconds.** ### 10\. Straight leg stretch – Modified This stretching exercise helps to relax the leg muscles without putting pressure on your back. Begin on your back and lift one leg, pulling it close to your chest. Bend your opposite knee if needed, keeping that foot on the floor. Keep your back straight and relax your neck while looking up towards the ceiling. **Hold for 20-30 seconds then repeat with the opposite leg.** ### 11\. Sitting Hip Rotation This exercise **helps warm up the hips** and prepare them for the workout ahead. Sit on your fitness ball, your back is straight and your legs slightly wider than your hip-width apart. Place your hands on your waist or ankles if you can. Circle your hips in one direction 5-6 times in a controlled movement then repeat in the opposite direction. **Repeat 3-4 times.** ### 12\. Overhead Arm Raise The overhead arm raises **the muscles** in your shoulders and **promotes mobility**. Sit on your fitness ball, a chair, or on the floor. Inhale lifting both your hands, careful to not lift your ribs as well. Hold this position then exhale your arms down. **Repeat 10-15 times.** ## How to track your progress with your postpartum workouts? The [health and wellness trackers](https://bellabeat.com/product/ivy/) can help you track your progress through your entire fitness routine and journey (even before the baby is born). It can help watch over your activity levels, sleep patterns, mindfulness, hydration, and stress. These insights can help you **assess your postpartum exercise routine** [as well as general self-care](https://bellabeat.com/lifestyle-beauty/ultimate-valentines-day-self-care-routine/) practices. The [Bellabeat Wellness Coach also includes content dedicated to mothers postpartum](https://bellabeat.com/lifestyle-beauty/introducing-postpartum-with-bellabeat/)**, with exercises included**. ## Conclusion Postpartum exercise and a postpartum fitness routine are one of the main influencing factors of a healthy recovery after giving birth. Depending on birth circumstances, mothers can start exercising 2-6 weeks after birth. ## Take the quiz ## Find out what you can do with our Health Assistant ## Track my period ## Get pregnant ## Track your baby's growth ## Track my period ## Get pregnant ## Track your baby's growth Postpartum workouts are specifically designed to help a healing mother after giving birth. Focus on low-impact exercises that can help strengthen the main muscle groups. Dive Deeper with Period Diary.