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| Meta Title | Postpartum Workout Plan: 8 At-Home Exercises |
| Meta Description | This postpartum workout plan can help boost your energy levels, build strength, and promote relaxation even if you only have a few minutes to spare. |
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| Boilerpipe Text | Reviewing these safety considerations and practical tips can help you start your postpartum workout plan with confidence.
The postpartum period is a unique experience that brings all sorts of physical and emotional changes to your daily life. Whether exercise is a top priority or a fleeting thought, there are important factors to consider before diving in.
Exercise can be a
helpful tool
in promoting postpartum recovery, boosting overall health, and
improving your mood
no matter how long or frequent your sessions are.
It’s important to remember that the goal of
postpartum exercise
is to help you feel better without adding stress to your life. You may want to take it slow and try to release any sense of pressure related to exercise.
This article offers tips and guidance for postpartum workouts, including specific exercises, so that you can make the best decisions for your needs.
Before starting any exercise routine, get the green light from a healthcare professional. They can offer personalized advice about which exercises are safe and effective for you.
Experts generally recommend
low impact exercises
that are gentle on your joints and gradually increasing the intensity as your body heals. Consider tracking your progress by keeping a journal, using a
fitness app
, or having an accountability partner.
If you need help fitting exercise into your schedule, reach out to a
support network
. Prioritize exercises that make you feel better and
take time for self-care
, including rest and stress management.
Additional tips include:
Listen to your body, resting and taking breaks as necessary.
Stay hydrated
and fuel your body with
nutritious foods
.
Be mindful of how you feel instead of concentrating on physical results.
Focus on proper
form and technique
instead of pushing yourself to the limit.
Feel free to reduce the number of
repetitions
or sets.
After each session, notice if you experience any discomfort or pain.
You may use this routine to ease back into fitness at a comfortable pace. Follow this sequence, starting with one or two exercises and adding more each week. Change and adjust the exercises to suit your needs.
Child’s pose
This
gentle pose
helps ease low back tension and promotes relaxation. Place a
cushion
or folded blanket under your chest or hips for support.
Kneel on the floor with your shins and knees together, your big toes touching, and your heels splayed to the side.
Hinge forward at your hips and extend your arms in front of you.
Sink your hips back down toward your heels.
Gently rest your forehead on the floor.
Keep your arms in front or place them alongside your body.
Breathe deeply, allowing yourself to let go and fully unwind.
Stay in this pose for up to 5 minutes.
Heel slides
Lie on your back with your knees bent and feet flat on the floor.
Exhale, gently engaging your abdominal muscles and pressing your low back into the floor.
Slowly extend your left leg.
Return the leg to the starting position.
Do 8 to 10 repetitions.
Repeat on the right side.
Do 1 to 3 sets.
Cat-Cow pose
Cat-Cow pose
is an exercise that can help relieve tension and tightness.
Begin in a tabletop position, aligning your wrists under your shoulders and your knees under your hips.
Inhale, looking up and allowing your belly to expand with air.
Exhale, tucking your chin and rounding your spine.
Continue this flow of movement, synchronizing it with your breath.
Continue for up to 1 minute.
Glute bridges
To challenge your pelvic floor muscles and encourage alignment, place a
small ball
, cushion, or yoga block between your knees.
Lie on your back with bent knees, pressing your feet into the floor.
Slowly raise your hips.
Pause for a few breaths.
Lower to the starting position.
Do 2 to 3 sets of 10 to 15 repetitions.
Reverse lunges
Reverse lunges
strengthen
your glutes, hamstrings, and quadriceps, which improves balance and stability.
To enhance stability, place your hands on the wall or the back of a chair. As your strength increases, use a
kettlebell
or
dumbbells
to increase resistance.
Stand with your feet directly under your hips.
Step your right foot back.
Lower your body until both knees are at a 90-degree angle.
Push through your back heel to return to the starting position.
Repeat on the left side.
This is 1 repetition.
Do 1 to 3 sets of 8 to 12 repetitions.
Bird dog
The
bird dog
exercise improves stability and core strength.
To add an extra challenge, you can use
resistance bands
. Place one end under your hand and the other under your opposite foot.
Start in the tabletop position, gazing down at the floor or slightly ahead.
Engage your core muscles to maintain stability.
Extend your right arm forward and left leg backward.
Pause for a few breaths before lowering back down to the starting position.
Repeat on the opposite side.
This is 1 repetition.
Do 1 to 3 sets of 8 to 12 repetitions.
Side plank
To intensify this exercise, incorporate
leg lifts
.
Begin in a high plank.
Move your left hand in toward the center.
Transfer your weight onto your left hand, stack your ankles, and raise your hips.
Rest your right hand on your hip or raise it toward the ceiling.
For extra stability, lower your left knee down to the floor.
Engage your abdominals, side muscles, and glutes.
Keep your body in a straight line from head to heels.
Gaze straight ahead or up toward your hand.
Hold for up to 30 seconds.
Repeat on the opposite side.
Dead bug
The
dead bug exercise
improves stability and balance while targeting your core and hip flexors. To reduce the intensity, bend your legs and avoid lowering your arms and legs all the way to the floor.
As you progress, you can use a stability ball, dumbbells, and
ankle weights
to make it more challenging.
Lie on your back, gently pressing your shoulders and lower back into the floor.
Extend your arms overhead, with your palms facing each other.
Lift your legs, bending the knees 90 degrees, stacking them over your hips, and flexing your toes upwards.
Engage your core as you lower your left leg and right arm toward the floor.
Pause when just above the floor, then raise them to the starting position.
Repeat on the opposite side.
This is 1 repetition.
Do 1 to 3 sets of 5 to 12 repetitions.
Postpartum exercise offers a range of physical and mental benefits that can positively
affect your well-being
and outlook. Exercise can boost your self-confidence and increase your quality of life.
Regular physical activity
can also boost
your mood, energy levels, and sleep quality while encouraging moderate weight management.
Rebuilding core and
pelvic floor strength
are crucial for improving overall mobility and flexibility, which can also increase blood flow and reduce tightness.
Exercise can also improve your posture, which can help to prevent or alleviate pain and tension.
When can you start exercising after delivery?
After delivery, you can start a light
exercise routine
once you feel comfortable and have approval from a healthcare professional. Start slowly, take breaks when necessary, and gradually increase your intensity.
If you had a cesarean birth or any complications during your pregnancy and delivery, you might need to wait a bit longer to start exercising. Avoid exercise if you experience symptoms such as
vaginal bleeding
,
abdominal pain
, and
pelvic discomfort
.
Can you still exercise if you’re nursing?
Yes, you can still exercise if you’re nursing as long as you take some safety considerations into account. Avoid overexertion, stay hydrated, and eat more throughout the day.
You may find it more comfortable to nurse before exercising. If necessary, schedule nursing breaks into your workout routine. Wearing a
nursing sports bra
and
workout top
could also be helpful.
What does it mean if you aren’t seeing results?
If you’re not seeing results from your postpartum workout plan, there are several factors to consider, including nutrition, sleep, and your chosen routine.
If you feel up to it, consider intensifying your workouts or trying more challenging exercises. However, recognize that postpartum recovery is a gradual process and significant results may not be immediate.
Changes in
hormone levels
during and after pregnancy can also impact weight loss and muscle growth, which may affect your progress. It’s essential to give your body time to heal and adjust, and you may want to avoid comparing yourself with others.
Follow your own timeline and prioritize progress rather than perfection. Focus on how you feel.
Are there certain exercises you should avoid after delivery?
Yes, there are some exercises that you may want to avoid after delivery, at least for a certain period, especially if you have
diastasis recti
. Avoid high impact and strenuous exercises, including
running
, jumping, and interval training.
While it’s beneficial to strengthen your core, stay away from movements that stress your abdominal muscles and pelvic floor, such as twists, crunches, and heavy lifting.
Personalize your postpartum workout to suit your needs, fitness level, and recovery progress. Begin with gentle, low impact exercises and gradually intensify your routine as you progress.
Remember that
postpartum fitness
is a journey and not a destination. Have patience, be kind to yourself, and move at your own pace. Be mindful of your needs and prioritize rest, sleep, and nutrition.
Get clearance from a healthcare professional before starting postpartum exercises. Consider working with a
fitness professional
for additional guidance, support, and accountability. |
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# The Best Postpartum Workout Plan for All Skill Levels
[Medically reviewed]() by [Danielle Hildreth, RN, CPT]() — Written by [Emily Cronkleton]() on April 24, 2023
- [Tips for success](https://www.healthline.com/health/postpartum-workout-plan#tips-for-success)
- [Sample routine](https://www.healthline.com/health/postpartum-workout-plan#sample-routine)
- [Benefits](https://www.healthline.com/health/postpartum-workout-plan#benefits)
- [FAQs](https://www.healthline.com/health/postpartum-workout-plan#fa-qs)
- [Takeaway](https://www.healthline.com/health/postpartum-workout-plan#takeaway)
Reviewing these safety considerations and practical tips can help you start your postpartum workout plan with confidence.
The postpartum period is a unique experience that brings all sorts of physical and emotional changes to your daily life. Whether exercise is a top priority or a fleeting thought, there are important factors to consider before diving in.
Exercise can be a [helpful tool](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6527310/) in promoting postpartum recovery, boosting overall health, and [improving your mood](https://pubmed.ncbi.nlm.nih.gov/33562986/) no matter how long or frequent your sessions are.
It’s important to remember that the goal of [postpartum exercise](https://www.healthline.com/health/exercise-fitness/postnatal-exercises) is to help you feel better without adding stress to your life. You may want to take it slow and try to release any sense of pressure related to exercise.
This article offers tips and guidance for postpartum workouts, including specific exercises, so that you can make the best decisions for your needs.
## [Tips to support success during postpartum recovery]()
Before starting any exercise routine, get the green light from a healthcare professional. They can offer personalized advice about which exercises are safe and effective for you.
Experts generally recommend [low impact exercises](https://www.healthline.com/health/exercise-fitness/postnatal-exercises) that are gentle on your joints and gradually increasing the intensity as your body heals. Consider tracking your progress by keeping a journal, using a [fitness app](https://www.healthline.com/health/postpartum-care), or having an accountability partner.
If you need help fitting exercise into your schedule, reach out to a [support network](https://www.healthline.com/health/pregnancy/postpartum-doula). Prioritize exercises that make you feel better and [take time for self-care](https://www.healthline.com/health/pregnancy/life-after-delivery), including rest and stress management.
Additional tips include:
- Listen to your body, resting and taking breaks as necessary.
- [Stay hydrated](https://www.healthline.com/nutrition/7-health-benefits-of-water) and fuel your body with [nutritious foods](https://www.healthline.com/health/postpartum-diet).
- Be mindful of how you feel instead of concentrating on physical results.
- Focus on proper [form and technique](https://www.healthline.com/nutrition/how-to-start-exercising) instead of pushing yourself to the limit.
- Feel free to reduce the number of [repetitions](https://www.healthline.com/health/exercise-fitness/what-are-reps) or sets.
- After each session, notice if you experience any discomfort or pain.
## [Sample postpartum workout plan]()
You may use this routine to ease back into fitness at a comfortable pace. Follow this sequence, starting with one or two exercises and adding more each week. Change and adjust the exercises to suit your needs.
### Child’s pose
[Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fpostpartum-workout-plan&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2023%2F03%2FGRT-3.02.HoveringTableToHoveringChilds.gif&description=Postpartum%20Workout%20Plan%3A%208%20At-Home%20Exercises%20 "Share on Pinterest")
Gif by Dima Bazak
This [gentle pose](https://www.healthline.com/health/fitness-exercise/morning-yoga-routine) helps ease low back tension and promotes relaxation. Place a [cushion](https://www.healthline.com/health/best-meditation-pillows) or folded blanket under your chest or hips for support.
1. Kneel on the floor with your shins and knees together, your big toes touching, and your heels splayed to the side.
2. Hinge forward at your hips and extend your arms in front of you.
3. Sink your hips back down toward your heels.
4. Gently rest your forehead on the floor.
5. Keep your arms in front or place them alongside your body.
6. Breathe deeply, allowing yourself to let go and fully unwind.
7. Stay in this pose for up to 5 minutes.
### Heel slides
[Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fpostpartum-workout-plan&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2023%2F03%2F08_HeelSlideGIF-1.gif&description=Postpartum%20Workout%20Plan%3A%208%20At-Home%20Exercises%20 "Share on Pinterest")
Gif by James Farrell
This exercise strengthens your [transverse abdominis](https://www.healthline.com/health/fitness-exercise/transverse-abdominal-exercises) muscles, which is especially beneficial after a [cesarean delivery](https://www.healthline.com/health/pregnancy/c-section-recovery-exercises). Leg slides can also alleviate [low back pain](https://www.healthline.com/health/lower-back-stretches).
1. Lie on your back with your knees bent and feet flat on the floor.
2. Exhale, gently engaging your abdominal muscles and pressing your low back into the floor.
3. Slowly extend your left leg.
4. Return the leg to the starting position.
5. Do 8 to 10 repetitions.
6. Repeat on the right side.
7. Do 1 to 3 sets.
### Cat-Cow pose
[Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fpostpartum-workout-plan&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2023%2F03%2FGRT-06.01.Cat-CowPose.gif&description=Postpartum%20Workout%20Plan%3A%208%20At-Home%20Exercises%20 "Share on Pinterest")
Gif by Dima Bazak
[Cat-Cow pose](https://www.healthline.com/health/fitness-nutrition/cat-cow-how-to) is an exercise that can help relieve tension and tightness.
1. Begin in a tabletop position, aligning your wrists under your shoulders and your knees under your hips.
2. Inhale, looking up and allowing your belly to expand with air.
3. Exhale, tucking your chin and rounding your spine.
4. Continue this flow of movement, synchronizing it with your breath.
5. Continue for up to 1 minute.
### Glute bridges
[Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fpostpartum-workout-plan&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2023%2F03%2FGRT-3.07.GluteBridge.gif&description=Postpartum%20Workout%20Plan%3A%208%20At-Home%20Exercises%20 "Share on Pinterest")
Gif by Dima Bazak
[This exercise](https://www.healthline.com/health/fitness-exercise/glute-bridge-variations) targets your core and glutes.
To challenge your pelvic floor muscles and encourage alignment, place a [small ball](https://www.healthline.com/health/fitness-nutrition/medicine-ball-workout), cushion, or yoga block between your knees.
1. Lie on your back with bent knees, pressing your feet into the floor.
2. Slowly raise your hips.
3. Pause for a few breaths.
4. Lower to the starting position.
5. Do 2 to 3 sets of 10 to 15 repetitions.
### Reverse lunges
[Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fpostpartum-workout-plan&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2023%2F03%2FGRT-2.01.ReverseLunge.gif&description=Postpartum%20Workout%20Plan%3A%208%20At-Home%20Exercises%20 "Share on Pinterest")
Gif by Dima Bazak
Reverse lunges [strengthen](https://www.healthline.com/health/fitness-exercise/lunges-muscles-worked) your glutes, hamstrings, and quadriceps, which improves balance and stability.
To enhance stability, place your hands on the wall or the back of a chair. As your strength increases, use a [kettlebell](https://www.healthline.com/health/fitness/best-kettlebells) or [dumbbells](https://www.healthline.com/health/fitness-exercise/best-dumbbells) to increase resistance.
1. Stand with your feet directly under your hips.
2. Step your right foot back.
3. Lower your body until both knees are at a 90-degree angle.
4. Push through your back heel to return to the starting position.
5. Repeat on the left side.
6. This is 1 repetition.
7. Do 1 to 3 sets of 8 to 12 repetitions.
### Bird dog
[Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fpostpartum-workout-plan&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2023%2F03%2FGRT-08.02.BirdDog.gif&description=Postpartum%20Workout%20Plan%3A%208%20At-Home%20Exercises%20 "Share on Pinterest")
Gif by Dima Bazak
The [bird dog](https://www.healthline.com/health/bird-dog-exercise) exercise improves stability and core strength.
To add an extra challenge, you can use [resistance bands](https://www.healthline.com/health/best-resistance-bands). Place one end under your hand and the other under your opposite foot.
1. Start in the tabletop position, gazing down at the floor or slightly ahead.
2. Engage your core muscles to maintain stability.
3. Extend your right arm forward and left leg backward.
4. Pause for a few breaths before lowering back down to the starting position.
5. Repeat on the opposite side.
6. This is 1 repetition.
7. Do 1 to 3 sets of 8 to 12 repetitions.
### Side plank
[Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fpostpartum-workout-plan&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2023%2F03%2F400x400_The_Benefits_of_a_Side_Plank_and_How_to_Do_It_Safely_Side_Plank.gif&description=Postpartum%20Workout%20Plan%3A%208%20At-Home%20Exercises%20 "Share on Pinterest")
Gif by Active Body. Creative Mind.
[Side plank](https://www.healthline.com/health/side-plank) strengthens your core and glutes, which can lead to [better posture](https://www.healthline.com/health/fitness-exercise/posture-benefits).
To intensify this exercise, incorporate [leg lifts](https://www.healthline.com/health/side-leg-raises).
1. Begin in a high plank.
2. Move your left hand in toward the center.
3. Transfer your weight onto your left hand, stack your ankles, and raise your hips.
4. Rest your right hand on your hip or raise it toward the ceiling.
5. For extra stability, lower your left knee down to the floor.
6. Engage your abdominals, side muscles, and glutes.
7. Keep your body in a straight line from head to heels.
8. Gaze straight ahead or up toward your hand.
9. Hold for up to 30 seconds.
10. Repeat on the opposite side.
### Dead bug
[Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fpostpartum-workout-plan&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2023%2F03%2FHL-01.05.DeadBug.gif&description=Postpartum%20Workout%20Plan%3A%208%20At-Home%20Exercises%20 "Share on Pinterest")
Gif by Dima Bazak
The [dead bug exercise](https://www.healthline.com/health/exercise-fitness/dead-bug-exercise) improves stability and balance while targeting your core and hip flexors. To reduce the intensity, bend your legs and avoid lowering your arms and legs all the way to the floor.
As you progress, you can use a stability ball, dumbbells, and [ankle weights](https://www.healthline.com/nutrition/ankle-weights-benefits) to make it more challenging.
1. Lie on your back, gently pressing your shoulders and lower back into the floor.
2. Extend your arms overhead, with your palms facing each other.
3. Lift your legs, bending the knees 90 degrees, stacking them over your hips, and flexing your toes upwards.
4. Engage your core as you lower your left leg and right arm toward the floor.
5. Pause when just above the floor, then raise them to the starting position.
6. Repeat on the opposite side.
7. This is 1 repetition.
8. Do 1 to 3 sets of 5 to 12 repetitions.
## [Benefits of postpartum exercise]()
Postpartum exercise offers a range of physical and mental benefits that can positively [affect your well-being](https://www.healthline.com/nutrition/how-to-start-exercising) and outlook. Exercise can boost your self-confidence and increase your quality of life.
Regular physical activity [can also boost](https://mydoctor.kaiserpermanente.org/ncal/Images/99959%20Revised%208-09_tcm75-31420.pdf) your mood, energy levels, and sleep quality while encouraging moderate weight management.
Rebuilding core and [pelvic floor strength](https://www.healthline.com/health/fitness-exercise/pelvic-floor-exercises) are crucial for improving overall mobility and flexibility, which can also increase blood flow and reduce tightness.
Exercise can also improve your posture, which can help to prevent or alleviate pain and tension.
## [Frequently asked questions]()
### When can you start exercising after delivery?
After delivery, you can start a light [exercise routine](https://www.cdc.gov/physicalactivity/basics/pregnancy/index.htm) once you feel comfortable and have approval from a healthcare professional. Start slowly, take breaks when necessary, and gradually increase your intensity.
If you had a cesarean birth or any complications during your pregnancy and delivery, you might need to wait a bit longer to start exercising. Avoid exercise if you experience symptoms such as [vaginal bleeding](https://www.healthline.com/health/pregnancy/bleeding-after-c-section), [abdominal pain](https://www.healthline.com/health/postpartum-cramps), and [pelvic discomfort](https://www.healthline.com/health/womens-health/postpartum-hip-pain).
### Can you still exercise if you’re nursing?
Yes, you can still exercise if you’re nursing as long as you take some safety considerations into account. Avoid overexertion, stay hydrated, and eat more throughout the day.
You may find it more comfortable to nurse before exercising. If necessary, schedule nursing breaks into your workout routine. Wearing a [nursing sports bra](https://www.healthline.com/health/breastfeeding/best-nursing-bras) and [workout top](https://www.healthline.com/health/breastfeeding/best-nursing-bras) could also be helpful.
### What does it mean if you aren’t seeing results?
If you’re not seeing results from your postpartum workout plan, there are several factors to consider, including nutrition, sleep, and your chosen routine.
If you feel up to it, consider intensifying your workouts or trying more challenging exercises. However, recognize that postpartum recovery is a gradual process and significant results may not be immediate.
Changes in [hormone levels](https://www.healthline.com/health/pregnancy/bodily-changes-during) during and after pregnancy can also impact weight loss and muscle growth, which may affect your progress. It’s essential to give your body time to heal and adjust, and you may want to avoid comparing yourself with others.
Follow your own timeline and prioritize progress rather than perfection. Focus on how you feel.
### Are there certain exercises you should avoid after delivery?
Yes, there are some exercises that you may want to avoid after delivery, at least for a certain period, especially if you have [diastasis recti](https://www.healthline.com/health/diastasis-recti). Avoid high impact and strenuous exercises, including [running](https://www.healthline.com/health/pregnancy/running-after-pregnancy), jumping, and interval training.
While it’s beneficial to strengthen your core, stay away from movements that stress your abdominal muscles and pelvic floor, such as twists, crunches, and heavy lifting.
## [The bottom line]()
Personalize your postpartum workout to suit your needs, fitness level, and recovery progress. Begin with gentle, low impact exercises and gradually intensify your routine as you progress.
Remember that [postpartum fitness](https://www.healthline.com/health/new-mom/the-exercises-you-can-do-right-after-having-a-baby-no-its-not-what-you-think) is a journey and not a destination. Have patience, be kind to yourself, and move at your own pace. Be mindful of your needs and prioritize rest, sleep, and nutrition.
Get clearance from a healthcare professional before starting postpartum exercises. Consider working with a [fitness professional](https://www.healthline.com/health/fitness/benefits-of-personal-training) for additional guidance, support, and accountability.
### How we reviewed this article:
Sources
History
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process).
- DiPietro L, et al. (2019). Benefits of physical activity during pregnancy and postpartum: An umbrella review.
<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6527310/>
- Exercise after pregnancy. (2022).
<https://www.acog.org/womens-health/faqs/exercise-after-pregnancy>
- Healthy pregnant or postpartum women. (2022).
<https://www.cdc.gov/physicalactivity/basics/pregnancy/index.htm>
- LĂška D, et al. (2020). Benefits of exercise in the prenatal and postnatal period.
<https://pubmed.ncbi.nlm.nih.gov/33562986/>
- Postpartum fitness: Getting back in shape after your pregnancy. (2022).
[https://mydoctor.kaiserpermanente.org/ncal/Images/99959%20Revised%208-09\_tcm75-31420.pdf](https://mydoctor.kaiserpermanente.org/ncal/Images/99959%20Revised%208-09_tcm75-31420.pdf)
Share this article
Medically reviewed by [Danielle Hildreth, RN, CPT](https://www.healthline.com/reviewers/danielle-hildreth-rn-cpt) — Written by [Emily Cronkleton](https://www.healthline.com/authors/emily-cronkleton) on April 24, 2023
## More in [Focus on Postpartum Depression](https://www.healthline.com/program/focus-on-postpartum-depression)
- [How to Support Black Mothers and Parents with Postpartum Depression](https://www.healthline.com/health/pregnancy/how-to-support-black-mothers-and-parents-with-postpartum-depression)
- [7 Ways to Cope with Postpartum Depression](https://www.healthline.com/health/depression/how-to-deal-with-postpartum-depression)
- [Everything You Need to Know About Postpartum Depression: Symptoms, Treatments, and finding help](https://www.healthline.com/health/depression/postpartum-depression)
- [How Long Can Postpartum Depression Last — and Can You Shorten It?](https://www.healthline.com/health/depression/how-long-does-postpartum-depression-last)
- [View all](https://www.healthline.com/program/focus-on-postpartum-depression)
### Read this next
- [How to Support Black Mothers and Parents with Postpartum Depression](https://www.healthline.com/health/pregnancy/how-to-support-black-mothers-and-parents-with-postpartum-depression?utm_source=ReadNext)
Medically reviewed by [Mia Armstrong, MD](https://www.healthline.com/medical-team)
[Due to medical and social biases, Black mothers are more likely to experience postpartum depression than any other group. Let's look at why and how to…](https://www.healthline.com/health/pregnancy/how-to-support-black-mothers-and-parents-with-postpartum-depression?utm_source=ReadNext)
[READ MORE](https://www.healthline.com/health/pregnancy/how-to-support-black-mothers-and-parents-with-postpartum-depression?utm_source=ReadNext)
- [7 Ways to Cope with Postpartum Depression](https://www.healthline.com/health/depression/how-to-deal-with-postpartum-depression?utm_source=ReadNext)
[If you’re experiencing postpartum depression (PPD), there are several things you can do at home to cope. Learn more about how to deal with PPD.](https://www.healthline.com/health/depression/how-to-deal-with-postpartum-depression?utm_source=ReadNext)
[READ MORE](https://www.healthline.com/health/depression/how-to-deal-with-postpartum-depression?utm_source=ReadNext)
- [Everything You Need to Know About Postpartum Depression: Symptoms, Treatments, and finding help](https://www.healthline.com/health/depression/postpartum-depression?utm_source=ReadNext)
[Different from the "baby blues," postpartum depression can cause severe mood changes, exhaustion, and sadness. Treatment can help.](https://www.healthline.com/health/depression/postpartum-depression?utm_source=ReadNext)
[READ MORE](https://www.healthline.com/health/depression/postpartum-depression?utm_source=ReadNext)
- [How Long Can Postpartum Depression Last — and Can You Shorten It?](https://www.healthline.com/health/depression/how-long-does-postpartum-depression-last?utm_source=ReadNext)
[If you're trying to cope after the birth of your baby, you may wonder how long postpartum depression lasts. Here's what you need to know.](https://www.healthline.com/health/depression/how-long-does-postpartum-depression-last?utm_source=ReadNext)
[READ MORE](https://www.healthline.com/health/depression/how-long-does-postpartum-depression-last?utm_source=ReadNext)
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© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https://www.healthline.com/additional-information).
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| Readable Markdown | Reviewing these safety considerations and practical tips can help you start your postpartum workout plan with confidence.
The postpartum period is a unique experience that brings all sorts of physical and emotional changes to your daily life. Whether exercise is a top priority or a fleeting thought, there are important factors to consider before diving in.
Exercise can be a [helpful tool](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6527310/) in promoting postpartum recovery, boosting overall health, and [improving your mood](https://pubmed.ncbi.nlm.nih.gov/33562986/) no matter how long or frequent your sessions are.
It’s important to remember that the goal of [postpartum exercise](https://www.healthline.com/health/exercise-fitness/postnatal-exercises) is to help you feel better without adding stress to your life. You may want to take it slow and try to release any sense of pressure related to exercise.
This article offers tips and guidance for postpartum workouts, including specific exercises, so that you can make the best decisions for your needs.
Before starting any exercise routine, get the green light from a healthcare professional. They can offer personalized advice about which exercises are safe and effective for you.
Experts generally recommend [low impact exercises](https://www.healthline.com/health/exercise-fitness/postnatal-exercises) that are gentle on your joints and gradually increasing the intensity as your body heals. Consider tracking your progress by keeping a journal, using a [fitness app](https://www.healthline.com/health/postpartum-care), or having an accountability partner.
If you need help fitting exercise into your schedule, reach out to a [support network](https://www.healthline.com/health/pregnancy/postpartum-doula). Prioritize exercises that make you feel better and [take time for self-care](https://www.healthline.com/health/pregnancy/life-after-delivery), including rest and stress management.
Additional tips include:
- Listen to your body, resting and taking breaks as necessary.
- [Stay hydrated](https://www.healthline.com/nutrition/7-health-benefits-of-water) and fuel your body with [nutritious foods](https://www.healthline.com/health/postpartum-diet).
- Be mindful of how you feel instead of concentrating on physical results.
- Focus on proper [form and technique](https://www.healthline.com/nutrition/how-to-start-exercising) instead of pushing yourself to the limit.
- Feel free to reduce the number of [repetitions](https://www.healthline.com/health/exercise-fitness/what-are-reps) or sets.
- After each session, notice if you experience any discomfort or pain.
You may use this routine to ease back into fitness at a comfortable pace. Follow this sequence, starting with one or two exercises and adding more each week. Change and adjust the exercises to suit your needs.
Child’s pose
This [gentle pose](https://www.healthline.com/health/fitness-exercise/morning-yoga-routine) helps ease low back tension and promotes relaxation. Place a [cushion](https://www.healthline.com/health/best-meditation-pillows) or folded blanket under your chest or hips for support.
1. Kneel on the floor with your shins and knees together, your big toes touching, and your heels splayed to the side.
2. Hinge forward at your hips and extend your arms in front of you.
3. Sink your hips back down toward your heels.
4. Gently rest your forehead on the floor.
5. Keep your arms in front or place them alongside your body.
6. Breathe deeply, allowing yourself to let go and fully unwind.
7. Stay in this pose for up to 5 minutes.
Heel slides
1. Lie on your back with your knees bent and feet flat on the floor.
2. Exhale, gently engaging your abdominal muscles and pressing your low back into the floor.
3. Slowly extend your left leg.
4. Return the leg to the starting position.
5. Do 8 to 10 repetitions.
6. Repeat on the right side.
7. Do 1 to 3 sets.
Cat-Cow pose
[Cat-Cow pose](https://www.healthline.com/health/fitness-nutrition/cat-cow-how-to) is an exercise that can help relieve tension and tightness.
1. Begin in a tabletop position, aligning your wrists under your shoulders and your knees under your hips.
2. Inhale, looking up and allowing your belly to expand with air.
3. Exhale, tucking your chin and rounding your spine.
4. Continue this flow of movement, synchronizing it with your breath.
5. Continue for up to 1 minute.
Glute bridges
To challenge your pelvic floor muscles and encourage alignment, place a [small ball](https://www.healthline.com/health/fitness-nutrition/medicine-ball-workout), cushion, or yoga block between your knees.
1. Lie on your back with bent knees, pressing your feet into the floor.
2. Slowly raise your hips.
3. Pause for a few breaths.
4. Lower to the starting position.
5. Do 2 to 3 sets of 10 to 15 repetitions.
Reverse lunges
Reverse lunges [strengthen](https://www.healthline.com/health/fitness-exercise/lunges-muscles-worked) your glutes, hamstrings, and quadriceps, which improves balance and stability.
To enhance stability, place your hands on the wall or the back of a chair. As your strength increases, use a [kettlebell](https://www.healthline.com/health/fitness/best-kettlebells) or [dumbbells](https://www.healthline.com/health/fitness-exercise/best-dumbbells) to increase resistance.
1. Stand with your feet directly under your hips.
2. Step your right foot back.
3. Lower your body until both knees are at a 90-degree angle.
4. Push through your back heel to return to the starting position.
5. Repeat on the left side.
6. This is 1 repetition.
7. Do 1 to 3 sets of 8 to 12 repetitions.
Bird dog
The [bird dog](https://www.healthline.com/health/bird-dog-exercise) exercise improves stability and core strength.
To add an extra challenge, you can use [resistance bands](https://www.healthline.com/health/best-resistance-bands). Place one end under your hand and the other under your opposite foot.
1. Start in the tabletop position, gazing down at the floor or slightly ahead.
2. Engage your core muscles to maintain stability.
3. Extend your right arm forward and left leg backward.
4. Pause for a few breaths before lowering back down to the starting position.
5. Repeat on the opposite side.
6. This is 1 repetition.
7. Do 1 to 3 sets of 8 to 12 repetitions.
Side plank
To intensify this exercise, incorporate [leg lifts](https://www.healthline.com/health/side-leg-raises).
1. Begin in a high plank.
2. Move your left hand in toward the center.
3. Transfer your weight onto your left hand, stack your ankles, and raise your hips.
4. Rest your right hand on your hip or raise it toward the ceiling.
5. For extra stability, lower your left knee down to the floor.
6. Engage your abdominals, side muscles, and glutes.
7. Keep your body in a straight line from head to heels.
8. Gaze straight ahead or up toward your hand.
9. Hold for up to 30 seconds.
10. Repeat on the opposite side.
Dead bug
The [dead bug exercise](https://www.healthline.com/health/exercise-fitness/dead-bug-exercise) improves stability and balance while targeting your core and hip flexors. To reduce the intensity, bend your legs and avoid lowering your arms and legs all the way to the floor.
As you progress, you can use a stability ball, dumbbells, and [ankle weights](https://www.healthline.com/nutrition/ankle-weights-benefits) to make it more challenging.
1. Lie on your back, gently pressing your shoulders and lower back into the floor.
2. Extend your arms overhead, with your palms facing each other.
3. Lift your legs, bending the knees 90 degrees, stacking them over your hips, and flexing your toes upwards.
4. Engage your core as you lower your left leg and right arm toward the floor.
5. Pause when just above the floor, then raise them to the starting position.
6. Repeat on the opposite side.
7. This is 1 repetition.
8. Do 1 to 3 sets of 5 to 12 repetitions.
Postpartum exercise offers a range of physical and mental benefits that can positively [affect your well-being](https://www.healthline.com/nutrition/how-to-start-exercising) and outlook. Exercise can boost your self-confidence and increase your quality of life.
Regular physical activity [can also boost](https://mydoctor.kaiserpermanente.org/ncal/Images/99959%20Revised%208-09_tcm75-31420.pdf) your mood, energy levels, and sleep quality while encouraging moderate weight management.
Rebuilding core and [pelvic floor strength](https://www.healthline.com/health/fitness-exercise/pelvic-floor-exercises) are crucial for improving overall mobility and flexibility, which can also increase blood flow and reduce tightness.
Exercise can also improve your posture, which can help to prevent or alleviate pain and tension.
When can you start exercising after delivery?
After delivery, you can start a light [exercise routine](https://www.cdc.gov/physicalactivity/basics/pregnancy/index.htm) once you feel comfortable and have approval from a healthcare professional. Start slowly, take breaks when necessary, and gradually increase your intensity.
If you had a cesarean birth or any complications during your pregnancy and delivery, you might need to wait a bit longer to start exercising. Avoid exercise if you experience symptoms such as [vaginal bleeding](https://www.healthline.com/health/pregnancy/bleeding-after-c-section), [abdominal pain](https://www.healthline.com/health/postpartum-cramps), and [pelvic discomfort](https://www.healthline.com/health/womens-health/postpartum-hip-pain).
Can you still exercise if you’re nursing?
Yes, you can still exercise if you’re nursing as long as you take some safety considerations into account. Avoid overexertion, stay hydrated, and eat more throughout the day.
You may find it more comfortable to nurse before exercising. If necessary, schedule nursing breaks into your workout routine. Wearing a [nursing sports bra](https://www.healthline.com/health/breastfeeding/best-nursing-bras) and [workout top](https://www.healthline.com/health/breastfeeding/best-nursing-bras) could also be helpful.
What does it mean if you aren’t seeing results?
If you’re not seeing results from your postpartum workout plan, there are several factors to consider, including nutrition, sleep, and your chosen routine.
If you feel up to it, consider intensifying your workouts or trying more challenging exercises. However, recognize that postpartum recovery is a gradual process and significant results may not be immediate.
Changes in [hormone levels](https://www.healthline.com/health/pregnancy/bodily-changes-during) during and after pregnancy can also impact weight loss and muscle growth, which may affect your progress. It’s essential to give your body time to heal and adjust, and you may want to avoid comparing yourself with others.
Follow your own timeline and prioritize progress rather than perfection. Focus on how you feel.
Are there certain exercises you should avoid after delivery?
Yes, there are some exercises that you may want to avoid after delivery, at least for a certain period, especially if you have [diastasis recti](https://www.healthline.com/health/diastasis-recti). Avoid high impact and strenuous exercises, including [running](https://www.healthline.com/health/pregnancy/running-after-pregnancy), jumping, and interval training.
While it’s beneficial to strengthen your core, stay away from movements that stress your abdominal muscles and pelvic floor, such as twists, crunches, and heavy lifting.
Personalize your postpartum workout to suit your needs, fitness level, and recovery progress. Begin with gentle, low impact exercises and gradually intensify your routine as you progress.
Remember that [postpartum fitness](https://www.healthline.com/health/new-mom/the-exercises-you-can-do-right-after-having-a-baby-no-its-not-what-you-think) is a journey and not a destination. Have patience, be kind to yourself, and move at your own pace. Be mindful of your needs and prioritize rest, sleep, and nutrition.
Get clearance from a healthcare professional before starting postpartum exercises. Consider working with a [fitness professional](https://www.healthline.com/health/fitness/benefits-of-personal-training) for additional guidance, support, and accountability. |
| Shard | 98 (laksa) |
| Root Hash | 11478817528691466898 |
| Unparsed URL | com,healthline!www,/health/postpartum-workout-plan s443 |