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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 36 (from laksa196)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa036.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.nourishmovelove.com/postpartum-workout-plan/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.nourishmovelove.com/postpartum-workout-plan/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/","crawl_time":1775605737,"first_indexed_time":1584426441,"http_code":200,"src_unparsed":"com,nourishmovelove!www,\/postpartum-workout-plan\/ s443","src_root_hash":"4438401708765809836","history_drop_reason":null,"meta_title":"30-Day Postpartum Workout Plan (Free PDF)","meta_descriptions":["This free 30-day postpartum workout plan helps you safely rebuild your core, strengthen your pelvic floor, and regain full-body fitness after pregnancy."],"attrs_boilerpipe_text":"This 30-day postpartum workout plan is designed to help moms safely return to exercise after pregnancy. Ideal for anyone from 6 weeks to several months postpartum, this plan includes gentle core and pelvic floor exercises, strength training and low-impact cardio workouts. It focuses on rebuilding foundational strength, improving endurance and re-establishing a consistent fitness routine at home.\nQuick Links:\nWhy This Plan Works\nWho It’s For\nFAQs\nWeek 1\nWeek 2\nWeek 3\nWeek 4\nAlready completed this challenge?\nLeave a review!\nThis postpartum workout program was created by\nLindsey Bomgren\n, Certified Personal Trainer and\nPROnatal Fitness Certified\nfor Prenatal Training and Postnatal Training.\nAfter having a baby, it’s completely normal to wonder when and how to start exercising again. I’ve been there – 3 times, actually – and each postnatal recovery was a little different. Generally, most women can begin gentle movement around 6 weeks postpartum, once they’ve been cleared by their doctor or midwife. But every birth and healing process is unique, so the timeline can vary. The key is to start slow, listen to your body and focus on rebuilding a strong foundation before diving into more\nintense workouts\n.\nWhen it comes to postpartum exercise guidelines, the goal isn’t to “bounce back” – it’s to reconnect and rebuild. The\nbest postpartum workouts at home\nemphasize\ncore and pelvic floor recovery\n, along with low-impact strength training and mobility work. Early on, safe movements like deep core breathing (diaphragmatic breathing), pelvic tilts, glute bridges and heel slides help retrain your core and activate your transverse abdominis or the deep abdominal muscle that supports your spine and stability. From there, you can gradually progress to bodyweight strength exercises, light resistance training and low-impact cardio to rebuild overall fitness.\nThe benefits of\npostpartum exercise\ngo far beyond physical strength. Moving your body can improve mood, boost energy levels, support better posture and reduce common aches and pains from feeding, carrying and caring for your baby. According to the\nAmerican College of Obstetricians and Gynecologists\n, physical activity during the postpartum period can boost mental well-being by reducing stress and may reduce the risk of postpartum depression. Most importantly, it helps you feel grounded and confident in your body again.\nThis 4-Week Postpartum Fitness Plan is built around those principles: healing, rebuilding and empowerment. It’s designed for new moms who are ready to start moving again in a safe, supported way. Through gentle yet effective pelvic floor and core exercises, strength training and low-impact cardio, you’ll restore strength and endurance. I created this plan because I know how transformative movement can be during the postpartum period – physically, mentally and emotionally. Every workout is a chance to honor your recovery, reconnect with your body and rebuild your strength.\nWho This Workout Plan Is For\nMoms who have been cleared by their doctor or midwife to return to exercise (typically around 6+ weeks postpartum, though timing can vary depending on your birth and recovery experience).\nAnyone looking to rebuild core strength, restore pelvic floor function and strengthen the major muscle groups that support everyday movement.\nThose wanting to\nheal diastasis recti\n(abdominal separation) and improve transverse abdominis engagement for better core stability.\nMoms who are starting a fitness routine for the first time or easing back into movement after pregnancy.\nAnyone returning to an exercise routine after time off or recovering from an injury and looking for a gentle, supportive reintroduction to fitness.\nIndividuals who kept up a regular workout routine pre-pregnancy.\nThose seeking a beginner-friendly, low-impact workout plan designed to build strength, confidence and consistency safely.\nLET’S GET STARTED\nDownload Your FREE Workout Plan Here\nDownload the PDF calendar for this 30-day postpartum workout plan so you can easily access your daily workouts. Rebuild core and full body strength after baby!\nDownload Plan\nRead A 5-Star Review ⭐⭐⭐⭐⭐\n“\nThis is my second postpartum recovery with you, and your focus on functional strength is life-changing! I have 2 workouts left in this challenge, and my fitness is almost back to what it was pre-pregnancy. Thank you for putting so much thought and effort into all your workout plans!”\n— Rachel S.\nWeek 1\nDay 1:\n8-Minute Booty Workout\nand\n10-Minute Postpartum Core #1\nWorkout Time:\n20 Minutes\nEquipment:\nNone\nYouTube Links:\n8-Minute Booty Workout\nand\n10-Minute Postpartum Core #1\nDay 2:\n25-Minute Arm Workout\nWorkout Time:\n25 Minutes\nEquipment:\nDumbbells\nYouTube Link:\n25-Minute Arm Workout\nDay 3: \n10-Minute Upper-Body Stretch\nand\n10-Minute Diastasis Recti Workout\nWorkout Time:\n20 Minutes\nEquipment:\nNone\nYouTube Links:\n10-Minute Upper-Body Stretch\nand\n10-Minute Diastasis Recti Workout\nDay 4: \n30-Minute Postpartum Strength Workout\nWorkout Time:\n30 Minutes\nEquipment:\nDumbbells\nYouTube Link:\n30-Minute Postpartum Strength Workout\nDay 5:\n10-Minute Low-Impact Cardio\nand\n10-Minute Postpartum Core #2\nWorkout Time:\n20 Minutes\nEquipment:\nOptional\nPilates Ball\nYouTube Links:\n10-Minute Low-Impact Cardio\nand\n10-Minute Postpartum Core #2\nDay 6: \n25-Minute Full-Body Workout\nWorkout Time:\n25 Minutes\nEquipment:\nDumbbells\nYouTube Link:\n25-Minute Full-Body Workout\nDay 7: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\nMobility and Recovery Exercises (10 Minutes)\n15-Minute Mobility Workout\nWeek 2\nDay 8:\n20-Minute Leg Workout\nWorkout Time:\n20 Minutes\nEquipment:\nDumbbells\nYouTube Link:\n20-Minute Leg Workout\nDay 9:\n10-Minute Upper-Body Workout\nand\n10-Minute Postpartum Core #3\nWorkout Time:\n20 Minutes\nEquipment:\nDumbbells and a\nresistance band\nYouTube Links:\n10-Minute Upper Body Workout\nand\n10-Minute Postpartum Core #3\nDay 10:\n10-Minute Full-Body Stretch\nand\n10-Minute Diastasis Recti Workout\nWorkout Time:\n20 Minutes\nEquipment:\nOptional\nfoam roller\nYouTube Links:\n10-Minute Full-Body Stretch\nand\n10-Minute Diastasis Recti Workout\nDay 11:\n7 Best Strength Training Exercises\nWorkout Time:\n30 Minutes\nEquipment:\nDumbbells\nYouTube Link\n:\n30-Minute Full-Body Strength Workout\nDay 12:\n10-Minute Cardio Kickboxing\nand\n10-Minute Postpartum Core #4\nWorkout Time:\n20 Minutes\nEquipment:\nNone\nYouTube Links:\n10-Minute Cardio Kickboxing\nand\n10-Minute Postpartum Core #4\nDay 13:\n30-Minute Full-Body Strength Workout\nWorkout Time:\n30 Minutes\nEquipment:\nDumbbells\nYouTube Link:\n30-Minute Full-Body Strength Workout\nDay 14: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n7 Stretches for Lower Back Pain\n7 Best Hip Mobility Exercises\nWeek 3\nDay 15:\n15-Minute Abs, Butt and Thighs\nand\n10-Minute Postpartum Core #5\nWorkout Time:\n25 Minutes\nEquipment:\nOptional\nPilates Ball\nYouTube Links:\n15-Minute Abs, Butt and Thighs\nand\n10-Minute Postpartum Core #5\nDay 16:\n25-Minute Arms and Back\nWorkout Time:\n25 Minutes\nEquipment:\nDumbbells\nYouTube Link:\n25-Minute Arms and Back\nDay 17:\n10-Minute Upper-Body Stretch\nand\n10-Minute Diastasis Recti Workout\nWorkout Time:\n20 Minutes\nEquipment:\nNone\nYouTube Links:\n10-Minute Upper-Body Stretch\nand\n10-Minute Diastasis Recti Workout\nDay 18: \n20-Minute Full-Body Strength (No Repeats)\nWorkout Time:\n20 Minutes\nEquipment:\nDumbbells\nYouTube Link\n:\n20-Minute Full-Body Strength (No Repeats)\nDay 19:\n15-Minute Low-Impact Cardio\nand\n10-Minute Postpartum Core #6\nWorkout Time:\n25 Minutes\nEquipment:\nOptional\nresistance band\nYouTube Links:\n15-Minute Low-Impact Cardio\nand\n10-Minute Postpartum Core #6\nDay 20: \n15-Minute Full-Body Strength\nWorkout Time:\n15 Minutes\nEquipment:\nDumbbells\nYouTube Link:\n15-Minute Full-Body Strength\nDay 21: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n5 Daily Mobility Exercises\n10-Minute Full-Body Stretch Routine\nWeek 4\nDay 22:\n35-Minute Unilateral Leg Workout\nWorkout Time:\n35 Minutes\nEquipment:\nDumbbells\nYouTube Link:\n35-Minute Unilateral Leg Workout\nDay 23:\n35-Minute Unilateral Arm Workout\nWorkout Time:\n35 Minutes\nEquipment:\nDumbbells\nYouTube Link:\n35-Minute Unilateral Arm Workout\nDay 24:\n10-Minute Full-Body Stretch\nand\n10-Minute Diastasis Recti Workout\nWorkout Time:\n20 Minutes\nEquipment:\nOptional\nfoam roller\nYouTube Links:\n10-Minute Full-Body Stretch\nand\n10-Minute Diastasis Recti Workout\nDay 25: \n30-Minute Postpartum Strength Workout\nWorkout Time:\n30 Minutes\nEquipment:\nDumbbells\nYouTube Link:\n30-Minute Postpartum Strength Workout\nDay 26:\n10-Minute Glute Activation\nand\n10-Minute Postpartum Core #7\nWorkout Time:\n20 Minutes\nEquipment:\nOptional\nresistance band\nYouTube Links:\n10-Minute Glute Activation\nand\n10-Minute Postpartum Core #7\nDay 27:\n30-Minute Full-Body Strength Pyramid\nWorkout Time:\n30 Minutes\nEquipment:\nDumbbells\nYouTube Link:\n30-Minute Full-Body Strength Pyramid\nDay 28: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n5 Best Thoracic Mobility Exercises\nBest Hip Flexor Exercises (5 Stretches)\nPostpartum Workout Program Details\n1. Gym Equipment Needed:\nA Set of Dumbbells\n.\nMost of the daily strength workouts require a set of\ndumbbells\n. Each weight training workout will have a recommended\ndumbbell\nweight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.\nShop my\ndumbbells\nhere\n(Discount Code: NML5).\nOptional Exercise Equipment: \nA pilates ball\n.\nYou can also use a throw pillow if you don’t have a\npilates\nball available.\nA long loop resistance band and a mini loop resistance band (Discount Code: NML).\nYou can also use a towel if you don’t have a resistance band available.\n2. Time Requirement: \nWorkouts vary from 10-35 minutes a day, 6 days per week. Take more rest days as needed.\nIf you’d like to scale back to 3 workouts per week, I’d recommend:\n2 Core Recovery Days\n1 Full-Body Strength Day\nShow yourself some grace! The first workouts postpartum are humbling. Do your best and forget the rest. Use lighter weights as needed, and take additional rest days.\n3. Fitness Level:\nThis is a postpartum-friendly workout plan. The daily workout videos do offer exercise variations, modifications and options to increase or decrease the intensity as needed.\n4. Cost:\nFREE!\nNo sign-up needed – this is a free\npostpartum workout plan\n.\nFAQs\nWhat are the best postpartum workouts for beginners?\nThe best\npostpartum workouts\nfor beginners focus on restoring core strength, strengthening pelvic floor muscles and gently rebuilding overall muscle. Low-impact movements like pelvic tilts, glute bridges, heel slides, bodyweight squats and seated or standing marches are great exercises to begin with. These exercises help reconnect your muscles, improve posture and support everyday activities like carrying your baby. Check out my\npostpartum fitness test\nbefore returning to high-impact or high-intensity exercise.\nHow do I safely exercise after a C-section?\nAfter a C-section, it’s important to allow your body time to heal (typically 6-8 weeks, or as advised by your doctor). Begin with gentle core activation and walking before progressing to more intense exercises. In your post-C-section workout plan, focus on breathing exercises, pelvic floor engagement and gentle mobility movements to restore strength without stressing the incision. Always listen to your body. If you experience pain, swelling or discomfort, scale back and consult your OB-GYN or healthcare provider. Gradual progression is key to a safe recovery.\nHow can I address or prevent diastasis recti after pregnancy?\nDiastasis recti\n(abdominal separation) is common after pregnancy. Symptoms may include: incontinence, low back pain and poor posture. Addressing it early can improve core stability and reduce back or pelvic pain. Gentle transverse abdominis engagement, pelvic tilts, modified planks and core breathing exercises are effective for healing and prevention. Avoid traditional crunches or sit-ups early on, as they can worsen separation. If it’s available to you, I’d recommend seeing a pelvic floor physical therapist.\nAre there any concerns about exercising while breastfeeding?\nExercising while breastfeeding is not only safe, it can actually make you feel more energized, stronger and more like yourself again. A few tips that helped me: stay hydrated, eat balanced meals and time workouts after a feeding or pumping session so you’re comfortable. Low- to moderate-intensity exercise rarely affects milk quality or quantity, but you should listen to your body and adjust your workout intensity as needed.\nHow to Download and Use This Postpartum Workout Plan\nDownload the Postpartum Workout Plan Week by Week PDF by clicking here\n, or bookmark this webpage for reference. \nSave this workout calendar to your mobile device home screen for easy access.\nOpen\nthis workout calendar PDF\nin the Safari browser on your phone.\nTap the bottom arrow in the center of your screen.\nSelect ‘Add to Home Screen’.\nHover over and then click on the bold text each day to access the workout on nourishmovelove.com\n.\nOr scroll to find the\ndaily workouts on YouTube.\nYou can also access all of the home workout videos on this workout challenge calendar on YouTube via \nthis YouTube Playlist: Postpartum Workout Plan (Free 4-Week Program)\n.\nShare your daily workouts with me by tagging\n@nourishmovelove\n on social and ‘Pin’ the daily workouts on\nPinterest\nso you can do them again.\nPin This 1-Month Postpartum Workout Program\nLeave A Review\nYour review helps us keep creating free workouts.\nDid you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey.\nThis Program is SO worth it!\nApril 3, 2026\nI found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby\nwasn’t the best sleeper and some days I just needed to rest\/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20!\nReesha Ramoutar\nThank you so much for this program!!\nFebruary 25, 2026\nHi Lindsey,\nI write this comment to thank you from the bottom of my heart for making this program available for free!! I discovered your YouTube channel and website for my first pregnancy. It helped me stay strong and prepared during pregnancy. It is only now, at 2 years postpartum, that I have been able t\no complete the postpartum program. I feel my core\/pelvic floor is stronger, and my overall strength is increasing because I am restarting the program for a 2nd month and am able to scale up to 15 lbs for some exercises. Thank you. God’s blessings for you and your family!\nRegina\nPostpartum Recovery and Motivation\nJanuary 3, 2026\nI had my third child by emergency c-section two years ago and I have struggled ever since to find the motivation and overall knowledge of what I needed to do to help engage and strengthen my core. I really just had no idea what to do and as a mom and wife, I suffered\nfrom decision fatigue. I found this program and this was exactly what I needed. I love that I can read the exercises or watch on Youtube. I love that someone else is telling what movements I need to do. I’ve only done the postpartum monthly plan once and plan on doing it again but it has changed my life. I feel stronger, happier and connected with my body. My ab separation has decreased so much. Thank you for giving women access to free and engaging workouts!\nCatherine McCannon\nPerfect gentle introduction back to fitness after baby\nDecember 30, 2025\nLoved working through this program after I was 6 weeks postpartum. Helped me reconnect to my core and begin getting some endurance back before moving on to other fitness programs.\nAnna\nPostpartum recovery\nDecember 28, 2025\nThis was my first time using dumbells and strength training! It was easy to follow, encouraging and I could see improvement when I repeated a workout a week or two later. Thankyou for making these workouts accessible, and maybe even fun for beginners like me!!!\nJacilyn\nNote:\nBefore beginning any new exercise program, you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program, Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.\nThis post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.","attrs_markdown":" \n\n**Free Weekly Workout Plans in Your Inbox.** [sign up]()\n\n[![nourish move love main logo](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/logo@2x.png)](https:\/\/www.nourishmovelove.com\/)\n\n![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%202016%20135'%3E%3C\/svg%3E)\n\n![](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/03\/logo@2x.png)\n\n- [Home Workouts+](https:\/\/www.nourishmovelove.com\/home-workouts\/)\n  - [Newest Workouts](https:\/\/www.nourishmovelove.com\/home-workouts\/)\n  - [New? 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Start Here\\!](https:\/\/www.nourishmovelove.com\/start-here\/)\n  - [Pregnancy Workouts](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/pregnancy-friendly-workouts\/)\n  - [Postpartum Workouts](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/postpartum-workouts\/)\n  - [Fitness Education](https:\/\/www.nourishmovelove.com\/category\/workouts\/fitness-education\/)\n  - [Filter All Workouts](https:\/\/www.nourishmovelove.com\/home-workouts\/)\n- [Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/)\n  - [Start Here](https:\/\/www.nourishmovelove.com\/start-here\/)\n  - [NEW Athlete 25](https:\/\/www.nourishmovelove.com\/athlete-workout-program\/)\n  - [30 Day Ab Challenge](https:\/\/www.nourishmovelove.com\/30-day-abs-challenge\/)\n  - [Beginner Plan](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/)\n  - [Strong 20](https:\/\/www.nourishmovelove.com\/strong-20-workout-plan\/)\n  - [Stronger 25](https:\/\/www.nourishmovelove.com\/stronger-25-workout-plan\/)\n  - [SplitStrong 35](https:\/\/www.nourishmovelove.com\/splitstrong-35-workout-program\/)\n  - [Perform 20](https:\/\/www.nourishmovelove.com\/dumbbell-workout-plan\/)\n  - [Build 30](https:\/\/www.nourishmovelove.com\/muscle-building-workout-plan\/)\n  - [Overload 30](https:\/\/www.nourishmovelove.com\/progressive-overload-workout-plan\/)\n  - [MetCon 100](https:\/\/www.nourishmovelove.com\/metcon-workout-plan\/)\n  - [HIITStrong 35](https:\/\/www.nourishmovelove.com\/hiitstrong-35-workout-plan\/)\n  - [Zero30](https:\/\/www.nourishmovelove.com\/zero-30-bodyweight-workout-plan\/)\n  - [12-Week Challenge](https:\/\/www.nourishmovelove.com\/12-week-workout-plan\/)\n  - [Pregnancy Plans](https:\/\/www.nourishmovelove.com\/pregnancy-workout-plans\/)\n  - [Postpartum Plan](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/)\n  - [Diastasis Recti Plan](https:\/\/www.nourishmovelove.com\/28-day-diastasis-recti-workout-plan\/)\n  - [All Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/)\n- [Recipes](https:\/\/www.nourishmovelove.com\/recipes\/)\n  - [High Protein Recipes](https:\/\/www.nourishmovelove.com\/category\/nourish-blog\/high-protein-recipes\/)\n  - [Detox Tea](https:\/\/www.nourishmovelove.com\/lemon-ginger-turmeric-detox-tea\/)\n  - [Best Healthy Cookie](https:\/\/www.nourishmovelove.com\/healthy-3-ingredient-cookie\/)\n  - [Breakfast](https:\/\/www.nourishmovelove.com\/category\/nourish-blog\/breakfast\/)\n  - [Lunch + Dinner](https:\/\/www.nourishmovelove.com\/category\/nourish-blog\/lunch\/)\n  - [Snacks + Treats](https:\/\/www.nourishmovelove.com\/category\/nourish-blog\/snacks-treats\/)\n- [Lifestyle](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/)\n  - [NML Discount Codes](https:\/\/www.nourishmovelove.com\/discount-codes\/)\n  - [lululemon Reviews](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/lululemon-reviews\/)\n  - [Fitness Education](https:\/\/www.nourishmovelove.com\/category\/workouts\/fitness-education\/)\n  - [Motherhood](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/motherhood\/)\n  - [Style](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/style-beauty\/)\n  - [Devotionals](https:\/\/www.nourishmovelove.com\/category\/devotions\/)\n\n[Home](https:\/\/www.nourishmovelove.com\/) \\> [Workouts](https:\/\/www.nourishmovelove.com\/category\/workouts\/) \\> [Home Workouts](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/) \\> [Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/) \\> [Postpartum Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/postpartum-workout-plans\/) \\> **Postpartum Workout Plan (30-Day Program)**\n\n# Postpartum Workout Plan (30-Day Program)\n[By: Lindsey Bomgren, CPT](https:\/\/www.nourishmovelove.com\/about) \\| October 29, 2025\n\n**This 30-day postpartum workout plan is designed to help moms safely return to exercise after pregnancy. Ideal for anyone from 6 weeks to several months postpartum, this plan includes gentle core and pelvic floor exercises, strength training and low-impact cardio workouts. It focuses on rebuilding foundational strength, improving endurance and re-establishing a consistent fitness routine at home.**\n\n**Quick Links:**\n\n- [Why This Plan Works](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#benefits)\n- [Who It’s For](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#who-this-workout-plan-is-for)\n- [FAQs](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#faqs)\n- [Week 1](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#week-1)\n- [Week 2](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#week-2)\n- [Week 3](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#week-3)\n- [Week 4](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#week-4)\n\n[![Postpartum Workout Plan (Calendar PDF image showing 4 weeks of postpartum workouts as part of postpartum workout program)](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumCalendar-1024x791.jpg)](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumCalendar-1.pdf)\n\n**Already completed this challenge? [Leave a review\\!](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#leave-a-review)**\n\n*This postpartum workout program was created by [Lindsey Bomgren](https:\/\/www.nourishmovelove.com\/about\/), Certified Personal Trainer and [PROnatal Fitness Certified](https:\/\/pronatalfitness.com\/course-details\/) for Prenatal Training and Postnatal Training.*\n\nAfter having a baby, it’s completely normal to wonder when and how to start exercising again. I’ve been there – 3 times, actually – and each postnatal recovery was a little different. Generally, most women can begin gentle movement around 6 weeks postpartum, once they’ve been cleared by their doctor or midwife. But every birth and healing process is unique, so the timeline can vary. The key is to start slow, listen to your body and focus on rebuilding a strong foundation before diving into more [intense workouts](https:\/\/www.nourishmovelove.com\/home-workouts\/).\n\nWhen it comes to postpartum exercise guidelines, the goal isn’t to “bounce back” – it’s to reconnect and rebuild. The [best postpartum workouts at home](https:\/\/www.nourishmovelove.com\/best-postpartum-workouts\/) emphasize [core and pelvic floor recovery](https:\/\/www.nourishmovelove.com\/postpartum-core-exercises\/), along with low-impact strength training and mobility work. Early on, safe movements like deep core breathing (diaphragmatic breathing), pelvic tilts, glute bridges and heel slides help retrain your core and activate your transverse abdominis or the deep abdominal muscle that supports your spine and stability. From there, you can gradually progress to bodyweight strength exercises, light resistance training and low-impact cardio to rebuild overall fitness.\n\nThe benefits of [postpartum exercise](https:\/\/www.nourishmovelove.com\/9-postpartum-exercises\/) go far beyond physical strength. Moving your body can improve mood, boost energy levels, support better posture and reduce common aches and pains from feeding, carrying and caring for your baby. According to the [American College of Obstetricians and Gynecologists](https:\/\/www.acog.org\/womens-health\/faqs\/exercise-after-pregnancy?utm_source=redirect&utm_medium=web&utm_campaign=otn), physical activity during the postpartum period can boost mental well-being by reducing stress and may reduce the risk of postpartum depression. Most importantly, it helps you feel grounded and confident in your body again.\n\nThis 4-Week Postpartum Fitness Plan is built around those principles: healing, rebuilding and empowerment. It’s designed for new moms who are ready to start moving again in a safe, supported way. Through gentle yet effective pelvic floor and core exercises, strength training and low-impact cardio, you’ll restore strength and endurance. I created this plan because I know how transformative movement can be during the postpartum period – physically, mentally and emotionally. Every workout is a chance to honor your recovery, reconnect with your body and rebuild your strength.\n\n## Who This Workout Plan Is For\n- Moms who have been cleared by their doctor or midwife to return to exercise (typically around 6+ weeks postpartum, though timing can vary depending on your birth and recovery experience).\n- Anyone looking to rebuild core strength, restore pelvic floor function and strengthen the major muscle groups that support everyday movement.\n- Those wanting to [heal diastasis recti](https:\/\/www.nourishmovelove.com\/28-day-diastasis-recti-workout-plan\/) (abdominal separation) and improve transverse abdominis engagement for better core stability.\n- Moms who are starting a fitness routine for the first time or easing back into movement after pregnancy.\n- Anyone returning to an exercise routine after time off or recovering from an injury and looking for a gentle, supportive reintroduction to fitness.\n- Individuals who kept up a regular workout routine pre-pregnancy.\n- Those seeking a beginner-friendly, low-impact workout plan designed to build strength, confidence and consistency safely.\n\n![postpartum woman holding her baby](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20683'%3E%3C\/svg%3E)\n\n![postpartum woman holding her baby](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/07\/postpartum-workout-plan-1024x683.jpg)\n\n#### LET’S GET STARTED\n## Download Your FREE Workout Plan Here\nDownload the PDF calendar for this 30-day postpartum workout plan so you can easily access your daily workouts. Rebuild core and full body strength after baby\\!\n\n[Download Plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumCalendar-1.pdf)\n\n## Read A 5-Star Review ⭐⭐⭐⭐⭐\n“This is my second postpartum recovery with you, and your focus on functional strength is life-changing! I have 2 workouts left in this challenge, and my fitness is almost back to what it was pre-pregnancy. Thank you for putting so much thought and effort into all your workout plans!”\n\n— Rachel S.\n## Week 1\n![Postpartum Workout Plan: Week 1 calendar graphic with 6 days of postpartum workouts](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20325'%3E%3C\/svg%3E)\n\n![Postpartum Workout Plan: Week 1 calendar graphic with 6 days of postpartum workouts](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumWorkoutPlanWeek1-1024x325.jpg)\n### Day 1: [8-Minute Booty Workout](https:\/\/www.nourishmovelove.com\/8-minute-booty-workout-at-home\/) and [10-Minute Postpartum Core \\#1](https:\/\/www.nourishmovelove.com\/5-postpartum-recovery-ab-exercises-beginner\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** None\n- **YouTube Links:** [8-Minute Booty Workout](https:\/\/youtu.be\/UyABQFE6WBU) and [10-Minute Postpartum Core \\#1](https:\/\/youtu.be\/u3XXc_cTYJU)\n### Day 2: [25-Minute Arm Workout](https:\/\/www.nourishmovelove.com\/25-minute-beginner-arm-workout\/)\n- **Workout Time:** 25 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [25-Minute Arm Workout](https:\/\/youtu.be\/tKKFSu5Ksrg)\n### Day 3: [10-Minute Upper-Body Stretch](https:\/\/www.nourishmovelove.com\/8-upper-body-stretches\/) and [10-Minute Diastasis Recti Workout](https:\/\/www.nourishmovelove.com\/postpartum-recovery-diastasis-recti-exercises\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** None\n- **YouTube Links:** [10-Minute Upper-Body Stretch](https:\/\/youtu.be\/g6LjX16ejNY) and [10-Minute Diastasis Recti Workout](https:\/\/youtu.be\/u4z7sBiGFA8)\n### Day 4: [30-Minute Postpartum Strength Workout](https:\/\/www.nourishmovelove.com\/9-postpartum-exercises\/)\n- **Workout Time:** 30 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [30-Minute Postpartum Strength Workout](https:\/\/youtu.be\/tBLbReA19OE)\n### Day 5: [10-Minute Low-Impact Cardio](https:\/\/www.nourishmovelove.com\/beginner-cardio-workout-at-home\/) and [10-Minute Postpartum Core \\#2](https:\/\/www.nourishmovelove.com\/5-pilates-ab-exercises-beginner\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Optional [Pilates Ball](https:\/\/amzn.to\/3wcyZi5)\n- **YouTube Links:** [10-Minute Low-Impact Cardio](https:\/\/youtu.be\/lZOH05EBEZI) and [10-Minute Postpartum Core \\#2](https:\/\/youtu.be\/aTq3nedqwFs)\n### Day 6: [25-Minute Full-Body Workout](https:\/\/www.nourishmovelove.com\/25-minute-dumbbell-workout-beginners\/)\n- **Workout Time:** 25 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [25-Minute Full-Body Workout](https:\/\/youtu.be\/F3-vIZ4HljM)\n### Day 7: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [Mobility and Recovery Exercises (10 Minutes)](https:\/\/www.nourishmovelove.com\/mobility-exercises-muscle-recovery\/)\n- [15-Minute Mobility Workout](https:\/\/www.nourishmovelove.com\/15-minute-mobility-workout\/)\n## Week 2\n![Postpartum Workout Plan: Week 2 calendar graphic with 6 days of postpartum workouts](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20325'%3E%3C\/svg%3E)\n\n![Postpartum Workout Plan: Week 2 calendar graphic with 6 days of postpartum workouts](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumWorkoutPlanWeek2-1024x325.jpg)\n### Day 8: [20-Minute Leg Workout](https:\/\/www.nourishmovelove.com\/20-minute-beginner-leg-workout\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [20-Minute Leg Workout](https:\/\/youtu.be\/MFhCQnGulMk)\n### Day 9: [10-Minute Upper-Body Workout](https:\/\/www.nourishmovelove.com\/best-upper-body-exercises-women\/) and [10-Minute Postpartum Core \\#3](https:\/\/www.nourishmovelove.com\/5-postpartum-ab-exercises-resistance-band-beginner\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Dumbbells and a [resistance band](https:\/\/hopefitnessgear.com\/?sca_ref=3824751.KiMiNmpoBk)\n- **YouTube Links:** [10-Minute Upper Body Workout](https:\/\/youtu.be\/war5qwhorI4) and [10-Minute Postpartum Core \\#3](https:\/\/youtu.be\/NP9WqzbsobI)\n### Day 10: [10-Minute Full-Body Stretch](https:\/\/www.nourishmovelove.com\/morning-stretch-routine\/) and [10-Minute Diastasis Recti Workout](https:\/\/www.nourishmovelove.com\/postpartum-recovery-diastasis-recti-exercises\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Optional [foam roller](http:\/\/amzn.to\/3nA2XpH)\n- **YouTube Links:** [10-Minute Full-Body Stretch](https:\/\/youtu.be\/6NFEr2SSesM) and [10-Minute Diastasis Recti Workout](https:\/\/youtu.be\/u4z7sBiGFA8)\n### Day 11: [7 Best Strength Training Exercises](https:\/\/www.nourishmovelove.com\/7-best-strength-training-exercises-for-women\/)\n- **Workout Time:** 30 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link**: [30-Minute Full-Body Strength Workout](https:\/\/youtu.be\/tiyU63Pv9lY)\n### Day 12: [10-Minute Cardio Kickboxing](https:\/\/www.nourishmovelove.com\/cardio-kickboxing-tabata-workout\/) and [10-Minute Postpartum Core \\#4](https:\/\/www.nourishmovelove.com\/5-postpartum-recovery-ab-exercises-advanced\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** None\n- **YouTube Links:** [10-Minute Cardio Kickboxing](https:\/\/youtu.be\/1FRhkeWxbVM) and [10-Minute Postpartum Core \\#4](https:\/\/youtu.be\/TdE6qpZ9u88)\n### Day 13: [30-Minute Full-Body Strength Workout](https:\/\/www.nourishmovelove.com\/full-body-workout-at-home\/)\n- **Workout Time:** 30 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [30-Minute Full-Body Strength Workout](https:\/\/youtu.be\/g_gHHMdi8qc)\n### Day 14: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [7 Stretches for Lower Back Pain](https:\/\/www.nourishmovelove.com\/stretches-for-lower-back-pain\/)\n- [7 Best Hip Mobility Exercises](https:\/\/www.nourishmovelove.com\/hip-mobility-exercises\/)\n## Week 3\n![Postpartum Workout Plan: Week 3 calendar graphic with 6 days of postpartum workouts](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20325'%3E%3C\/svg%3E)\n\n![Postpartum Workout Plan: Week 3 calendar graphic with 6 days of postpartum workouts](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumWorkoutPlanWeek3-1024x325.jpg)\n### Day 15: [15-Minute Abs, Butt and Thighs](https:\/\/www.nourishmovelove.com\/6-exercises-to-tone-your-abs-butt-thighs\/) and [10-Minute Postpartum Core \\#5](https:\/\/www.nourishmovelove.com\/5-pilates-ab-exercises-advanced\/)\n- **Workout Time:** 25 Minutes\n- **Equipment:** Optional [Pilates Ball](https:\/\/amzn.to\/3wcyZi5)\n- **YouTube Links:** [15-Minute Abs, Butt and Thighs](https:\/\/youtu.be\/MNJBQmuUfP0) and [10-Minute Postpartum Core \\#5](https:\/\/youtu.be\/0AJBIwWbTfI)\n### Day 16: [25-Minute Arms and Back](https:\/\/www.nourishmovelove.com\/25-minute-arm-and-back-workout\/)\n- **Workout Time:** 25 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [25-Minute Arms and Back](https:\/\/youtu.be\/xScNbA4-Ruk)\n### Day 17: [10-Minute Upper-Body Stretch](https:\/\/www.nourishmovelove.com\/8-upper-body-stretches\/) and [10-Minute Diastasis Recti Workout](https:\/\/www.nourishmovelove.com\/postpartum-recovery-diastasis-recti-exercises\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** None\n- **YouTube Links:** [10-Minute Upper-Body Stretch](https:\/\/youtu.be\/g6LjX16ejNY) and [10-Minute Diastasis Recti Workout](https:\/\/youtu.be\/u4z7sBiGFA8)\n### Day 18: [20-Minute Full-Body Strength (No Repeats)](https:\/\/www.nourishmovelove.com\/full-body-strength-workout-no-repeats\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link**: [20-Minute Full-Body Strength (No Repeats)](https:\/\/youtu.be\/q1wFPBY6IYI)\n### Day 19: [15-Minute Low-Impact Cardio](https:\/\/www.nourishmovelove.com\/15-minute-cardio-workout-at-home\/) and [10-Minute Postpartum Core \\#6](https:\/\/www.nourishmovelove.com\/5-postpartum-ab-exercises-resistance-band-advanced\/)\n- **Workout Time:** 25 Minutes\n- **Equipment:** Optional [resistance band](https:\/\/hopefitnessgear.com\/?sca_ref=3824751.KiMiNmpoBk)\n- **YouTube Links:** [15-Minute Low-Impact Cardio](https:\/\/youtu.be\/sEhb2kuyfeo) and [10-Minute Postpartum Core \\#6](https:\/\/youtu.be\/4_gzLGrryF0)\n### Day 20: [15-Minute Full-Body Strength](https:\/\/www.nourishmovelove.com\/15-minute-strength-workout\/)\n- **Workout Time:** 15 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [15-Minute Full-Body Strength](https:\/\/youtu.be\/lvU8Mhsi7rw)\n### Day 21: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [5 Daily Mobility Exercises](https:\/\/www.nourishmovelove.com\/mobility-exercises\/)\n- [10-Minute Full-Body Stretch Routine](https:\/\/www.nourishmovelove.com\/10-minute-full-body-stretch-routine\/)\n## Week 4\n![Postpartum Workout Plan: Week 4 calendar graphic with 6 days of postpartum workouts](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20325'%3E%3C\/svg%3E)\n\n![Postpartum Workout Plan: Week 4 calendar graphic with 6 days of postpartum workouts](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumWorkoutPlanWeek4-1024x325.jpg)\n### Day 22: [35-Minute Unilateral Leg Workout](https:\/\/www.nourishmovelove.com\/6-single-leg-exercises\/)\n- **Workout Time:** 35 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [35-Minute Unilateral Leg Workout](https:\/\/youtu.be\/6N2ewrmSZCo)\n### Day 23: [35-Minute Unilateral Arm Workout](https:\/\/www.nourishmovelove.com\/unilateral-workout-arms\/)\n- **Workout Time:** 35 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [35-Minute Unilateral Arm Workout](https:\/\/youtu.be\/939L_nUJmr0)\n### Day 24: [10-Minute Full-Body Stretch](https:\/\/www.nourishmovelove.com\/morning-stretch-routine\/) and [10-Minute Diastasis Recti Workout](https:\/\/www.nourishmovelove.com\/postpartum-recovery-diastasis-recti-exercises\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Optional [foam roller](http:\/\/amzn.to\/3nA2XpH)\n- **YouTube Links:** [10-Minute Full-Body Stretch](https:\/\/youtu.be\/6NFEr2SSesM) and [10-Minute Diastasis Recti Workout](https:\/\/youtu.be\/u4z7sBiGFA8)\n### Day 25: [30-Minute Postpartum Strength Workout](https:\/\/www.nourishmovelove.com\/9-postpartum-exercises\/)\n- **Workout Time:** 30 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [30-Minute Postpartum Strength Workout](https:\/\/youtu.be\/tBLbReA19OE)\n### Day 26: [10-Minute Glute Activation](https:\/\/www.nourishmovelove.com\/glute-activation\/) and [10-Minute Postpartum Core \\#7](https:\/\/www.nourishmovelove.com\/5-postpartum-ab-exercises-mini-band\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Optional [resistance band](https:\/\/hopefitnessgear.com\/?sca_ref=3824751.KiMiNmpoBk)\n- **YouTube Links:** [10-Minute Glute Activation](https:\/\/youtu.be\/pHvp9LXf5i4) and [10-Minute Postpartum Core \\#7](https:\/\/youtu.be\/e5nT_dBhJaE)\n### Day 27: [30-Minute Full-Body Strength Pyramid](https:\/\/www.nourishmovelove.com\/30-minute-pyramid-workout-strength\/)\n- **Workout Time:** 30 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [30-Minute Full-Body Strength Pyramid](https:\/\/youtu.be\/yVzS9ZdHGjU)\n### Day 28: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [5 Best Thoracic Mobility Exercises](https:\/\/www.nourishmovelove.com\/thoracic-mobility-exercises\/)\n- [Best Hip Flexor Exercises (5 Stretches)](https:\/\/www.nourishmovelove.com\/5-best-hip-flexor-stretches\/)\n\n![Diastasis recti exercises: Elevated Leg Extension + 2 Circles](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20683'%3E%3C\/svg%3E)\n\n![Diastasis recti exercises: Elevated Leg Extension + 2 Circles](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/11\/Elevated-Leg-Extension-2-Circles-1-1024x683.jpg)\n\n## Find This Workout Plan On YouTube\n[![youtube icon](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%2024%2017'%3E%3C\/svg%3E)![youtube icon](https:\/\/www.nourishmovelove.com\/wp-content\/themes\/MTT_Custom_Theme\/images\/youtube.svg) Youtube Playlist](https:\/\/youtube.com\/playlist?list=PLpa0d6IJAhbhcctb8FSSC-0EZzE-UVRRC)\n\n## Postpartum Workout Program Details\n### **1\\. Gym Equipment Needed:**\n**[A Set of Dumbbells](https:\/\/www.torquefitness.com\/#a_aid=nourishmovelove). Most of the daily strength workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. [Shop my dumbbells here](https:\/\/www.torquefitness.com\/#a_aid=nourishmovelove) (Discount Code: NML5).**\n\n**Optional Exercise Equipment:**\n\n**[A pilates ball](https:\/\/amzn.to\/3wcyZi5).** You can also use a throw pillow if you don’t have a pilates ball available.\n\n**[A long loop resistance band and a mini loop resistance band (Discount Code: NML).](https:\/\/www.hopefitnessgear.com\/?ref=NML) You can also use a towel if you don’t have a resistance band available.**\n\n### **2\\. Time Requirement:**\n**Workouts vary from 10-35 minutes a day, 6 days per week. Take more rest days as needed.**\n\nIf you’d like to scale back to 3 workouts per week, I’d recommend:\n\n- 2 Core Recovery Days\n- 1 Full-Body Strength Day\n\nShow yourself some grace! The first workouts postpartum are humbling. Do your best and forget the rest. Use lighter weights as needed, and take additional rest days.\n\n### **3\\. Fitness Level:**\nThis is a postpartum-friendly workout plan. The daily workout videos do offer exercise variations, modifications and options to increase or decrease the intensity as needed.\n\n### **4\\. Cost:**\n**FREE\\!** No sign-up needed – this is a free postpartum workout plan.\n## FAQs\n****What are the best postpartum workouts for beginners?****\n\nThe best [postpartum workouts](https:\/\/www.nourishmovelove.com\/postpartum-workout-plans\/) for beginners focus on restoring core strength, strengthening pelvic floor muscles and gently rebuilding overall muscle. Low-impact movements like pelvic tilts, glute bridges, heel slides, bodyweight squats and seated or standing marches are great exercises to begin with. These exercises help reconnect your muscles, improve posture and support everyday activities like carrying your baby. Check out my [postpartum fitness test](https:\/\/www.nourishmovelove.com\/postpartum-fitness-test\/) before returning to high-impact or high-intensity exercise.\n\n****How do I safely exercise after a C-section?****\n\nAfter a C-section, it’s important to allow your body time to heal (typically 6-8 weeks, or as advised by your doctor). Begin with gentle core activation and walking before progressing to more intense exercises. In your post-C-section workout plan, focus on breathing exercises, pelvic floor engagement and gentle mobility movements to restore strength without stressing the incision. Always listen to your body. If you experience pain, swelling or discomfort, scale back and consult your OB-GYN or healthcare provider. Gradual progression is key to a safe recovery.\n\n****How can I address or prevent diastasis recti after pregnancy?****\n\n[Diastasis recti](https:\/\/www.nourishmovelove.com\/diastasis-recti-program\/) (abdominal separation) is common after pregnancy. Symptoms may include: incontinence, low back pain and poor posture. Addressing it early can improve core stability and reduce back or pelvic pain. Gentle transverse abdominis engagement, pelvic tilts, modified planks and core breathing exercises are effective for healing and prevention. Avoid traditional crunches or sit-ups early on, as they can worsen separation. If it’s available to you, I’d recommend seeing a pelvic floor physical therapist.\n\n****Are there any concerns about exercising while breastfeeding?****\n\nExercising while breastfeeding is not only safe, it can actually make you feel more energized, stronger and more like yourself again. A few tips that helped me: stay hydrated, eat balanced meals and time workouts after a feeding or pumping session so you’re comfortable. Low- to moderate-intensity exercise rarely affects milk quality or quantity, but you should listen to your body and adjust your workout intensity as needed.\n\n## How to Download and Use This Postpartum Workout Plan\n1. **[Download the Postpartum Workout Plan Week by Week PDF by clicking here](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumCalendar-1.pdf), or bookmark this webpage for reference.**\n2. **Save this workout calendar to your mobile device home screen for easy access.**\n   1. Open [this workout calendar PDF](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumCalendar-1.pdf) in the Safari browser on your phone.\n   2. Tap the bottom arrow in the center of your screen.\n   3. Select ‘Add to Home Screen’.\n3. **Hover over and then click on the bold text each day to access the workout on nourishmovelove.com**. **Or scroll to find the [daily workouts on YouTube.](https:\/\/youtube.com\/playlist?list=PLpa0d6IJAhbhcctb8FSSC-0EZzE-UVRRC)**\n4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via **[this YouTube Playlist: Postpartum Workout Plan (Free 4-Week Program)](https:\/\/youtube.com\/playlist?list=PLpa0d6IJAhbhcctb8FSSC-0EZzE-UVRRC).**\n5. Share your daily workouts with me by tagging [@nourishmovelove](https:\/\/www.instagram.com\/nourishmovelove\/) on social and ‘Pin’ the daily workouts on [Pinterest](https:\/\/www.pinterest.com\/nourishmovelove\/) so you can do them again.\n\n## More Postpartum\n[Workouts and Resources](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/motherhood\/)\n\n- [![](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/10\/postpartum-fitness-single-leg-hop-692x461.jpg) Postpartum Fitness Test (Do This Before Running or HIIT)](https:\/\/www.nourishmovelove.com\/postpartum-fitness-test\/)\n- [![](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/A75I99862-692x462.jpg) Diastasis Recti: How To Check for Diastasis Recti At Home](https:\/\/www.nourishmovelove.com\/diastasis-recti-how-to-check-for-dr\/)\n- [![](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2019\/10\/IMG_8979-692x461.jpg) 3 Ingredient Cookies (Healthy Edible Cookie Dough And Lactation Cookies)](https:\/\/www.nourishmovelove.com\/healthy-3-ingredient-cookie\/)\n## Pin This 1-Month Postpartum Workout Program\n![Postpartum Workout Plan pin for pinterest](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3C\/svg%3E)\n\n![Postpartum Workout Plan pin for pinterest](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/01\/PostpartumWorkoutPlanPin1-683x1024.jpg)\n## Leave A Review\n**Your review helps us keep creating free workouts.**\n\nDid you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey.\n\n#### This Program is SO worth it\\!\nApril 3, 2026\n\nI found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby wasn’t the best sleeper and some days I just needed to rest\/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20\\!\n\nReesha Ramoutar\n\n#### Thank you so much for this program!\\!\nFebruary 25, 2026\n\nHi Lindsey,\n\nI write this comment to thank you from the bottom of my heart for making this program available for free!! I discovered your YouTube channel and website for my first pregnancy. It helped me stay strong and prepared during pregnancy. It is only now, at 2 years postpartum, that I have been able to complete the postpartum program. I feel my core\/pelvic floor is stronger, and my overall strength is increasing because I am restarting the program for a 2nd month and am able to scale up to 15 lbs for some exercises. Thank you. God’s blessings for you and your family\\!\n\nRegina\n\n#### Postpartum Recovery and Motivation\nJanuary 3, 2026\n\nI had my third child by emergency c-section two years ago and I have struggled ever since to find the motivation and overall knowledge of what I needed to do to help engage and strengthen my core. I really just had no idea what to do and as a mom and wife, I suffered from decision fatigue. I found this program and this was exactly what I needed. I love that I can read the exercises or watch on Youtube. I love that someone else is telling what movements I need to do. I’ve only done the postpartum monthly plan once and plan on doing it again but it has changed my life. I feel stronger, happier and connected with my body. My ab separation has decreased so much. Thank you for giving women access to free and engaging workouts\\!\n\nCatherine McCannon\n\n#### Perfect gentle introduction back to fitness after baby\nDecember 30, 2025\n\nLoved working through this program after I was 6 weeks postpartum. Helped me reconnect to my core and begin getting some endurance back before moving on to other fitness programs.\n\nAnna\n\n#### Postpartum recovery\nDecember 28, 2025\n\nThis was my first time using dumbells and strength training! It was easy to follow, encouraging and I could see improvement when I repeated a workout a week or two later. Thankyou for making these workouts accessible, and maybe even fun for beginners like me!!\\!\n\nJacilyn\n\n**Note:** Before beginning any new exercise program, you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program, Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.\n\n*This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.*\n\nno comments\n\n[previous](https:\/\/www.nourishmovelove.com\/leg-day-workout-exercises\/)\n\n[\/next](https:\/\/www.nourishmovelove.com\/compound-arm-exercises\/)\n\n![](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/A14I8286-1.jpg)\n\nHi, I’m Lindsey Bomgren. Certified trainer + fitness instructor.\n\n[More About Lindsey](https:\/\/www.nourishmovelove.com\/about\/)\n\n[![youtube icon](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%2024%2017'%3E%3C\/svg%3E)![youtube icon](https:\/\/www.nourishmovelove.com\/wp-content\/themes\/MTT_Custom_Theme\/images\/youtube.svg) Let's Workout](https:\/\/www.youtube.com\/channel\/UCIiI9tAbgvSPPL_50gefFtw)\n\n[![instagram icon](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%2021%2021'%3E%3C\/svg%3E)![instagram icon](https:\/\/www.nourishmovelove.com\/wp-content\/themes\/MTT_Custom_Theme\/images\/instagram.svg) Insta-friends](https:\/\/www.instagram.com\/nourishmovelove\/)\n\nMore from [Postpartum Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/postpartum-workout-plans\/)\n\n- [![man and woman holding dumbbells at shoulder as part of leg and back workout athlete 25 day 1](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2026\/01\/Athlete25_Hero_Day1_2-692x389.jpg) 25-Minute Back and Leg Workout (Athlete 25 Day 1)](https:\/\/www.nourishmovelove.com\/athlete-25-back-and-leg-workout\/)\n- [![Woman performing dumbbell halo as part of ab challenge](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/03\/AbChallengeHero-692x415.jpg) 30 Day Ab Challenge](https:\/\/www.nourishmovelove.com\/30-day-abs-challenge\/)\n- [![14 Day Workout Challenge part 3](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/2WeekChallenge3-692x415.jpg) 14-Day Challenge (Home Workout Plan \\#3)](https:\/\/www.nourishmovelove.com\/14-day-challenge-3\/)\n- [![14 Day Challenge \\| full body workout](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/2WeekChallenge2-692x415.jpg) 14-Day Challenge (Free Workout Plan \\#2)](https:\/\/www.nourishmovelove.com\/14-day-workout-challenge-2\/)\n- [![](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/12\/Hero9-692x389.jpg) 20-Minute Full Arm Workout with Dumbbells](https:\/\/www.nourishmovelove.com\/full-arm-workout\/)\n- [![woman performing dumbbell squat as part of split training workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/03\/SplitStrong1-692x389.jpg) SplitStrong 35: 2-Week Workout Program (FREE)](https:\/\/www.nourishmovelove.com\/splitstrong-35-workout-program\/)\n\n### 7 Day Workout Plans Land in Your Inbox Every Sunday\n![lindsey swinging kettlebell](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20683'%3E%3C\/svg%3E)\n\n![lindsey swinging kettlebell](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/01\/HIIT-Abs_1.jpg)\n\n- [Home](https:\/\/www.nourishmovelove.com\/)\n- [About](https:\/\/www.nourishmovelove.com\/about\/)\n- [Blog](https:\/\/www.nourishmovelove.com\/blog\/)\n- 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Pinterest](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/PostpartumCalendarLongPin11-150x150.jpg)\n\n![postpartum workout plan for women Pin for Pinterest](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/PostpartumCalendarLongPin9-150x150.jpg)\n\n![30-Day Postpartum Workout Plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/PostpartumCalendar13-150x150.jpg)\n\n![30-Day Postpartum Workout Plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/PostpartumCalendar12-150x150.jpg)\n\n![Pin for Pinterest of 30-Day Postpartum Workout Plan Calendar Graphic and Postpartum Woman with a Pilates Ball](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/PostpartumCalendarLongPin8-150x150.jpg)\n\n![Pin for Pinterest of 30-Day Postpartum Workout Plan Calendar Graphic and Postpartum Woman with a Pilates Ball](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/PostpartumCalendarLongPin7-150x150.jpg)\n\n![Pin for Pinterest of 30-Day Postpartum Workout Plan Calendar Graphic and Postpartum Woman with a Pilates Ball](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/PostpartumCalendarLongPin6-150x150.jpg)\n\n![Pin for Pinterest of 30-Day Postpartum Workout Plan Calendar Graphic and Postpartum Woman with a Pilates Ball](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/PostpartumCalendarLongPin5-150x150.jpg)\n\n![Pin for Pinterest of 30-Day Postpartum Workout Plan Calendar Graphic and Postpartum Woman with a Pilates Ball](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/PostpartumCalendarLongPin4-150x150.jpg)\n\n![Pin for Pinterest of 30-Day Postpartum Workout Plan Calendar Graphic and Postpartum woman healing her core](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/PostpartumCalendarLongPin3-150x150.jpg)\n\n![Pin for Pinterest of 30-Day Postpartum Workout Plan Calendar Graphic and Postpartum woman healing her core](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/PostpartumCalendarLongPin2-150x150.jpg)\n\n![Postpartum Workout Plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/03\/PostpartumCalendar2-150x150.jpg)\n\n![Postpartum Workout Plan Calendar Pin for Pinterest](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/01\/PostpartumWorkoutPlanPin4-150x150.jpg)\n\n![Postpartum Workout Plan Calendar Graphic and Postpartum Woman holding a baby](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/01\/PostpartumWorkoutPlanPin3-150x150.jpg)\n\n![Postpartum Workout Plan Pin for Pinterest of Postpartum woman holding a baby](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/01\/PostpartumWorkoutPlanPin2-150x150.jpg)\n\n![Postpartum Workout Plan pin for pinterest](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/01\/PostpartumWorkoutPlanPin1-150x150.jpg)","attrs_readable_markdown":"**This 30-day postpartum workout plan is designed to help moms safely return to exercise after pregnancy. Ideal for anyone from 6 weeks to several months postpartum, this plan includes gentle core and pelvic floor exercises, strength training and low-impact cardio workouts. It focuses on rebuilding foundational strength, improving endurance and re-establishing a consistent fitness routine at home.**\n\n**Quick Links:**\n\n- [Why This Plan Works](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#benefits)\n- [Who It’s For](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#who-this-workout-plan-is-for)\n- [FAQs](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#faqs)\n- [Week 1](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#week-1)\n- [Week 2](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#week-2)\n- [Week 3](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#week-3)\n- [Week 4](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#week-4)\n\n[![Postpartum Workout Plan (Calendar PDF image showing 4 weeks of postpartum workouts as part of postpartum workout program)](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumCalendar-1024x791.jpg)](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumCalendar-1.pdf)\n\n**Already completed this challenge? [Leave a review\\!](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/#leave-a-review)**\n\n*This postpartum workout program was created by [Lindsey Bomgren](https:\/\/www.nourishmovelove.com\/about\/), Certified Personal Trainer and [PROnatal Fitness Certified](https:\/\/pronatalfitness.com\/course-details\/) for Prenatal Training and Postnatal Training.*\n\nAfter having a baby, it’s completely normal to wonder when and how to start exercising again. I’ve been there – 3 times, actually – and each postnatal recovery was a little different. Generally, most women can begin gentle movement around 6 weeks postpartum, once they’ve been cleared by their doctor or midwife. But every birth and healing process is unique, so the timeline can vary. The key is to start slow, listen to your body and focus on rebuilding a strong foundation before diving into more [intense workouts](https:\/\/www.nourishmovelove.com\/home-workouts\/).\n\nWhen it comes to postpartum exercise guidelines, the goal isn’t to “bounce back” – it’s to reconnect and rebuild. The [best postpartum workouts at home](https:\/\/www.nourishmovelove.com\/best-postpartum-workouts\/) emphasize [core and pelvic floor recovery](https:\/\/www.nourishmovelove.com\/postpartum-core-exercises\/), along with low-impact strength training and mobility work. Early on, safe movements like deep core breathing (diaphragmatic breathing), pelvic tilts, glute bridges and heel slides help retrain your core and activate your transverse abdominis or the deep abdominal muscle that supports your spine and stability. From there, you can gradually progress to bodyweight strength exercises, light resistance training and low-impact cardio to rebuild overall fitness.\n\nThe benefits of [postpartum exercise](https:\/\/www.nourishmovelove.com\/9-postpartum-exercises\/) go far beyond physical strength. Moving your body can improve mood, boost energy levels, support better posture and reduce common aches and pains from feeding, carrying and caring for your baby. According to the [American College of Obstetricians and Gynecologists](https:\/\/www.acog.org\/womens-health\/faqs\/exercise-after-pregnancy?utm_source=redirect&utm_medium=web&utm_campaign=otn), physical activity during the postpartum period can boost mental well-being by reducing stress and may reduce the risk of postpartum depression. Most importantly, it helps you feel grounded and confident in your body again.\n\nThis 4-Week Postpartum Fitness Plan is built around those principles: healing, rebuilding and empowerment. It’s designed for new moms who are ready to start moving again in a safe, supported way. Through gentle yet effective pelvic floor and core exercises, strength training and low-impact cardio, you’ll restore strength and endurance. I created this plan because I know how transformative movement can be during the postpartum period – physically, mentally and emotionally. Every workout is a chance to honor your recovery, reconnect with your body and rebuild your strength.\n\n## Who This Workout Plan Is For\n- Moms who have been cleared by their doctor or midwife to return to exercise (typically around 6+ weeks postpartum, though timing can vary depending on your birth and recovery experience).\n- Anyone looking to rebuild core strength, restore pelvic floor function and strengthen the major muscle groups that support everyday movement.\n- Those wanting to [heal diastasis recti](https:\/\/www.nourishmovelove.com\/28-day-diastasis-recti-workout-plan\/) (abdominal separation) and improve transverse abdominis engagement for better core stability.\n- Moms who are starting a fitness routine for the first time or easing back into movement after pregnancy.\n- Anyone returning to an exercise routine after time off or recovering from an injury and looking for a gentle, supportive reintroduction to fitness.\n- Individuals who kept up a regular workout routine pre-pregnancy.\n- Those seeking a beginner-friendly, low-impact workout plan designed to build strength, confidence and consistency safely.\n\n![postpartum woman holding her baby](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/07\/postpartum-workout-plan-1024x683.jpg)\n\n#### LET’S GET STARTED\n## Download Your FREE Workout Plan Here\nDownload the PDF calendar for this 30-day postpartum workout plan so you can easily access your daily workouts. Rebuild core and full body strength after baby\\!\n\n[Download Plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumCalendar-1.pdf)\n\n## Read A 5-Star Review ⭐⭐⭐⭐⭐\n“This is my second postpartum recovery with you, and your focus on functional strength is life-changing! I have 2 workouts left in this challenge, and my fitness is almost back to what it was pre-pregnancy. Thank you for putting so much thought and effort into all your workout plans!”\n\n— Rachel S.\n## Week 1\n![Postpartum Workout Plan: Week 1 calendar graphic with 6 days of postpartum workouts](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumWorkoutPlanWeek1-1024x325.jpg)\n\n### Day 1: [8-Minute Booty Workout](https:\/\/www.nourishmovelove.com\/8-minute-booty-workout-at-home\/) and [10-Minute Postpartum Core \\#1](https:\/\/www.nourishmovelove.com\/5-postpartum-recovery-ab-exercises-beginner\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** None\n- **YouTube Links:** [8-Minute Booty Workout](https:\/\/youtu.be\/UyABQFE6WBU) and [10-Minute Postpartum Core \\#1](https:\/\/youtu.be\/u3XXc_cTYJU)\n### Day 2: [25-Minute Arm Workout](https:\/\/www.nourishmovelove.com\/25-minute-beginner-arm-workout\/)\n- **Workout Time:** 25 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [25-Minute Arm Workout](https:\/\/youtu.be\/tKKFSu5Ksrg)\n### Day 3: [10-Minute Upper-Body Stretch](https:\/\/www.nourishmovelove.com\/8-upper-body-stretches\/) and [10-Minute Diastasis Recti Workout](https:\/\/www.nourishmovelove.com\/postpartum-recovery-diastasis-recti-exercises\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** None\n- **YouTube Links:** [10-Minute Upper-Body Stretch](https:\/\/youtu.be\/g6LjX16ejNY) and [10-Minute Diastasis Recti Workout](https:\/\/youtu.be\/u4z7sBiGFA8)\n### Day 4: [30-Minute Postpartum Strength Workout](https:\/\/www.nourishmovelove.com\/9-postpartum-exercises\/)\n- **Workout Time:** 30 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [30-Minute Postpartum Strength Workout](https:\/\/youtu.be\/tBLbReA19OE)\n### Day 5: [10-Minute Low-Impact Cardio](https:\/\/www.nourishmovelove.com\/beginner-cardio-workout-at-home\/) and [10-Minute Postpartum Core \\#2](https:\/\/www.nourishmovelove.com\/5-pilates-ab-exercises-beginner\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Optional [Pilates Ball](https:\/\/amzn.to\/3wcyZi5)\n- **YouTube Links:** [10-Minute Low-Impact Cardio](https:\/\/youtu.be\/lZOH05EBEZI) and [10-Minute Postpartum Core \\#2](https:\/\/youtu.be\/aTq3nedqwFs)\n### Day 6: [25-Minute Full-Body Workout](https:\/\/www.nourishmovelove.com\/25-minute-dumbbell-workout-beginners\/)\n- **Workout Time:** 25 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [25-Minute Full-Body Workout](https:\/\/youtu.be\/F3-vIZ4HljM)\n### Day 7: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [Mobility and Recovery Exercises (10 Minutes)](https:\/\/www.nourishmovelove.com\/mobility-exercises-muscle-recovery\/)\n- [15-Minute Mobility Workout](https:\/\/www.nourishmovelove.com\/15-minute-mobility-workout\/)\n## Week 2\n![Postpartum Workout Plan: Week 2 calendar graphic with 6 days of postpartum workouts](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumWorkoutPlanWeek2-1024x325.jpg)\n\n### Day 8: [20-Minute Leg Workout](https:\/\/www.nourishmovelove.com\/20-minute-beginner-leg-workout\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [20-Minute Leg Workout](https:\/\/youtu.be\/MFhCQnGulMk)\n### Day 9: [10-Minute Upper-Body Workout](https:\/\/www.nourishmovelove.com\/best-upper-body-exercises-women\/) and [10-Minute Postpartum Core \\#3](https:\/\/www.nourishmovelove.com\/5-postpartum-ab-exercises-resistance-band-beginner\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Dumbbells and a [resistance band](https:\/\/hopefitnessgear.com\/?sca_ref=3824751.KiMiNmpoBk)\n- **YouTube Links:** [10-Minute Upper Body Workout](https:\/\/youtu.be\/war5qwhorI4) and [10-Minute Postpartum Core \\#3](https:\/\/youtu.be\/NP9WqzbsobI)\n### Day 10: [10-Minute Full-Body Stretch](https:\/\/www.nourishmovelove.com\/morning-stretch-routine\/) and [10-Minute Diastasis Recti Workout](https:\/\/www.nourishmovelove.com\/postpartum-recovery-diastasis-recti-exercises\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Optional [foam roller](http:\/\/amzn.to\/3nA2XpH)\n- **YouTube Links:** [10-Minute Full-Body Stretch](https:\/\/youtu.be\/6NFEr2SSesM) and [10-Minute Diastasis Recti Workout](https:\/\/youtu.be\/u4z7sBiGFA8)\n### Day 11: [7 Best Strength Training Exercises](https:\/\/www.nourishmovelove.com\/7-best-strength-training-exercises-for-women\/)\n- **Workout Time:** 30 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link**: [30-Minute Full-Body Strength Workout](https:\/\/youtu.be\/tiyU63Pv9lY)\n### Day 12: [10-Minute Cardio Kickboxing](https:\/\/www.nourishmovelove.com\/cardio-kickboxing-tabata-workout\/) and [10-Minute Postpartum Core \\#4](https:\/\/www.nourishmovelove.com\/5-postpartum-recovery-ab-exercises-advanced\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** None\n- **YouTube Links:** [10-Minute Cardio Kickboxing](https:\/\/youtu.be\/1FRhkeWxbVM) and [10-Minute Postpartum Core \\#4](https:\/\/youtu.be\/TdE6qpZ9u88)\n### Day 13: [30-Minute Full-Body Strength Workout](https:\/\/www.nourishmovelove.com\/full-body-workout-at-home\/)\n- **Workout Time:** 30 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [30-Minute Full-Body Strength Workout](https:\/\/youtu.be\/g_gHHMdi8qc)\n### Day 14: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [7 Stretches for Lower Back Pain](https:\/\/www.nourishmovelove.com\/stretches-for-lower-back-pain\/)\n- [7 Best Hip Mobility Exercises](https:\/\/www.nourishmovelove.com\/hip-mobility-exercises\/)\n## Week 3\n![Postpartum Workout Plan: Week 3 calendar graphic with 6 days of postpartum workouts](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumWorkoutPlanWeek3-1024x325.jpg)\n\n### Day 15: [15-Minute Abs, Butt and Thighs](https:\/\/www.nourishmovelove.com\/6-exercises-to-tone-your-abs-butt-thighs\/) and [10-Minute Postpartum Core \\#5](https:\/\/www.nourishmovelove.com\/5-pilates-ab-exercises-advanced\/)\n- **Workout Time:** 25 Minutes\n- **Equipment:** Optional [Pilates Ball](https:\/\/amzn.to\/3wcyZi5)\n- **YouTube Links:** [15-Minute Abs, Butt and Thighs](https:\/\/youtu.be\/MNJBQmuUfP0) and [10-Minute Postpartum Core \\#5](https:\/\/youtu.be\/0AJBIwWbTfI)\n### Day 16: [25-Minute Arms and Back](https:\/\/www.nourishmovelove.com\/25-minute-arm-and-back-workout\/)\n- **Workout Time:** 25 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [25-Minute Arms and Back](https:\/\/youtu.be\/xScNbA4-Ruk)\n### Day 17: [10-Minute Upper-Body Stretch](https:\/\/www.nourishmovelove.com\/8-upper-body-stretches\/) and [10-Minute Diastasis Recti Workout](https:\/\/www.nourishmovelove.com\/postpartum-recovery-diastasis-recti-exercises\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** None\n- **YouTube Links:** [10-Minute Upper-Body Stretch](https:\/\/youtu.be\/g6LjX16ejNY) and [10-Minute Diastasis Recti Workout](https:\/\/youtu.be\/u4z7sBiGFA8)\n### Day 18: [20-Minute Full-Body Strength (No Repeats)](https:\/\/www.nourishmovelove.com\/full-body-strength-workout-no-repeats\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link**: [20-Minute Full-Body Strength (No Repeats)](https:\/\/youtu.be\/q1wFPBY6IYI)\n### Day 19: [15-Minute Low-Impact Cardio](https:\/\/www.nourishmovelove.com\/15-minute-cardio-workout-at-home\/) and [10-Minute Postpartum Core \\#6](https:\/\/www.nourishmovelove.com\/5-postpartum-ab-exercises-resistance-band-advanced\/)\n- **Workout Time:** 25 Minutes\n- **Equipment:** Optional [resistance band](https:\/\/hopefitnessgear.com\/?sca_ref=3824751.KiMiNmpoBk)\n- **YouTube Links:** [15-Minute Low-Impact Cardio](https:\/\/youtu.be\/sEhb2kuyfeo) and [10-Minute Postpartum Core \\#6](https:\/\/youtu.be\/4_gzLGrryF0)\n### Day 20: [15-Minute Full-Body Strength](https:\/\/www.nourishmovelove.com\/15-minute-strength-workout\/)\n- **Workout Time:** 15 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [15-Minute Full-Body Strength](https:\/\/youtu.be\/lvU8Mhsi7rw)\n### Day 21: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [5 Daily Mobility Exercises](https:\/\/www.nourishmovelove.com\/mobility-exercises\/)\n- [10-Minute Full-Body Stretch Routine](https:\/\/www.nourishmovelove.com\/10-minute-full-body-stretch-routine\/)\n## Week 4\n![Postpartum Workout Plan: Week 4 calendar graphic with 6 days of postpartum workouts](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumWorkoutPlanWeek4-1024x325.jpg)\n\n### Day 22: [35-Minute Unilateral Leg Workout](https:\/\/www.nourishmovelove.com\/6-single-leg-exercises\/)\n- **Workout Time:** 35 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [35-Minute Unilateral Leg Workout](https:\/\/youtu.be\/6N2ewrmSZCo)\n### Day 23: [35-Minute Unilateral Arm Workout](https:\/\/www.nourishmovelove.com\/unilateral-workout-arms\/)\n- **Workout Time:** 35 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [35-Minute Unilateral Arm Workout](https:\/\/youtu.be\/939L_nUJmr0)\n### Day 24: [10-Minute Full-Body Stretch](https:\/\/www.nourishmovelove.com\/morning-stretch-routine\/) and [10-Minute Diastasis Recti Workout](https:\/\/www.nourishmovelove.com\/postpartum-recovery-diastasis-recti-exercises\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Optional [foam roller](http:\/\/amzn.to\/3nA2XpH)\n- **YouTube Links:** [10-Minute Full-Body Stretch](https:\/\/youtu.be\/6NFEr2SSesM) and [10-Minute Diastasis Recti Workout](https:\/\/youtu.be\/u4z7sBiGFA8)\n### Day 25: [30-Minute Postpartum Strength Workout](https:\/\/www.nourishmovelove.com\/9-postpartum-exercises\/)\n- **Workout Time:** 30 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [30-Minute Postpartum Strength Workout](https:\/\/youtu.be\/tBLbReA19OE)\n### Day 26: [10-Minute Glute Activation](https:\/\/www.nourishmovelove.com\/glute-activation\/) and [10-Minute Postpartum Core \\#7](https:\/\/www.nourishmovelove.com\/5-postpartum-ab-exercises-mini-band\/)\n- **Workout Time:** 20 Minutes\n- **Equipment:** Optional [resistance band](https:\/\/hopefitnessgear.com\/?sca_ref=3824751.KiMiNmpoBk)\n- **YouTube Links:** [10-Minute Glute Activation](https:\/\/youtu.be\/pHvp9LXf5i4) and [10-Minute Postpartum Core \\#7](https:\/\/youtu.be\/e5nT_dBhJaE)\n### Day 27: [30-Minute Full-Body Strength Pyramid](https:\/\/www.nourishmovelove.com\/30-minute-pyramid-workout-strength\/)\n- **Workout Time:** 30 Minutes\n- **Equipment:** Dumbbells\n- **YouTube Link:** [30-Minute Full-Body Strength Pyramid](https:\/\/youtu.be\/yVzS9ZdHGjU)\n### Day 28: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [5 Best Thoracic Mobility Exercises](https:\/\/www.nourishmovelove.com\/thoracic-mobility-exercises\/)\n- [Best Hip Flexor Exercises (5 Stretches)](https:\/\/www.nourishmovelove.com\/5-best-hip-flexor-stretches\/)\n\n![Diastasis recti exercises: Elevated Leg Extension + 2 Circles](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2020\/11\/Elevated-Leg-Extension-2-Circles-1-1024x683.jpg)\n\n## Postpartum Workout Program Details\n### **1\\. Gym Equipment Needed:**\n**[A Set of Dumbbells](https:\/\/www.torquefitness.com\/#a_aid=nourishmovelove). Most of the daily strength workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. [Shop my dumbbells here](https:\/\/www.torquefitness.com\/#a_aid=nourishmovelove) (Discount Code: NML5).**\n\n**Optional Exercise Equipment:**\n\n**[A pilates ball](https:\/\/amzn.to\/3wcyZi5).** You can also use a throw pillow if you don’t have a pilates ball available.\n\n**[A long loop resistance band and a mini loop resistance band (Discount Code: NML).](https:\/\/www.hopefitnessgear.com\/?ref=NML) You can also use a towel if you don’t have a resistance band available.**\n\n### **2\\. Time Requirement:**\n**Workouts vary from 10-35 minutes a day, 6 days per week. Take more rest days as needed.**\n\nIf you’d like to scale back to 3 workouts per week, I’d recommend:\n\n- 2 Core Recovery Days\n- 1 Full-Body Strength Day\n\nShow yourself some grace! The first workouts postpartum are humbling. Do your best and forget the rest. Use lighter weights as needed, and take additional rest days.\n\n### **3\\. Fitness Level:**\nThis is a postpartum-friendly workout plan. The daily workout videos do offer exercise variations, modifications and options to increase or decrease the intensity as needed.\n\n### **4\\. Cost:**\n**FREE\\!** No sign-up needed – this is a free postpartum workout plan.\n## FAQs\n****What are the best postpartum workouts for beginners?****\n\nThe best [postpartum workouts](https:\/\/www.nourishmovelove.com\/postpartum-workout-plans\/) for beginners focus on restoring core strength, strengthening pelvic floor muscles and gently rebuilding overall muscle. Low-impact movements like pelvic tilts, glute bridges, heel slides, bodyweight squats and seated or standing marches are great exercises to begin with. These exercises help reconnect your muscles, improve posture and support everyday activities like carrying your baby. Check out my [postpartum fitness test](https:\/\/www.nourishmovelove.com\/postpartum-fitness-test\/) before returning to high-impact or high-intensity exercise.\n\n****How do I safely exercise after a C-section?****\n\nAfter a C-section, it’s important to allow your body time to heal (typically 6-8 weeks, or as advised by your doctor). Begin with gentle core activation and walking before progressing to more intense exercises. In your post-C-section workout plan, focus on breathing exercises, pelvic floor engagement and gentle mobility movements to restore strength without stressing the incision. Always listen to your body. If you experience pain, swelling or discomfort, scale back and consult your OB-GYN or healthcare provider. Gradual progression is key to a safe recovery.\n\n****How can I address or prevent diastasis recti after pregnancy?****\n\n[Diastasis recti](https:\/\/www.nourishmovelove.com\/diastasis-recti-program\/) (abdominal separation) is common after pregnancy. Symptoms may include: incontinence, low back pain and poor posture. Addressing it early can improve core stability and reduce back or pelvic pain. Gentle transverse abdominis engagement, pelvic tilts, modified planks and core breathing exercises are effective for healing and prevention. Avoid traditional crunches or sit-ups early on, as they can worsen separation. If it’s available to you, I’d recommend seeing a pelvic floor physical therapist.\n\n****Are there any concerns about exercising while breastfeeding?****\n\nExercising while breastfeeding is not only safe, it can actually make you feel more energized, stronger and more like yourself again. A few tips that helped me: stay hydrated, eat balanced meals and time workouts after a feeding or pumping session so you’re comfortable. Low- to moderate-intensity exercise rarely affects milk quality or quantity, but you should listen to your body and adjust your workout intensity as needed.\n\n## How to Download and Use This Postpartum Workout Plan\n1. **[Download the Postpartum Workout Plan Week by Week PDF by clicking here](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumCalendar-1.pdf), or bookmark this webpage for reference.**\n2. **Save this workout calendar to your mobile device home screen for easy access.**\n   1. Open [this workout calendar PDF](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/12\/PostpartumCalendar-1.pdf) in the Safari browser on your phone.\n   2. Tap the bottom arrow in the center of your screen.\n   3. Select ‘Add to Home Screen’.\n3. **Hover over and then click on the bold text each day to access the workout on nourishmovelove.com**. **Or scroll to find the [daily workouts on YouTube.](https:\/\/youtube.com\/playlist?list=PLpa0d6IJAhbhcctb8FSSC-0EZzE-UVRRC)**\n4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via **[this YouTube Playlist: Postpartum Workout Plan (Free 4-Week Program)](https:\/\/youtube.com\/playlist?list=PLpa0d6IJAhbhcctb8FSSC-0EZzE-UVRRC).**\n5. Share your daily workouts with me by tagging [@nourishmovelove](https:\/\/www.instagram.com\/nourishmovelove\/) on social and ‘Pin’ the daily workouts on [Pinterest](https:\/\/www.pinterest.com\/nourishmovelove\/) so you can do them again.\n## Pin This 1-Month Postpartum Workout Program\n![Postpartum Workout Plan pin for pinterest](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/01\/PostpartumWorkoutPlanPin1-683x1024.jpg)\n\n## Leave A Review\n**Your review helps us keep creating free workouts.**\n\nDid you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey.\n\nThis Program is SO worth it\\!\n\nApril 3, 2026\n\nI found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby wasn’t the best sleeper and some days I just needed to rest\/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20\\!\n\nReesha Ramoutar\n\nThank you so much for this program!\\!\n\nFebruary 25, 2026\n\nHi Lindsey,\n\nI write this comment to thank you from the bottom of my heart for making this program available for free!! I discovered your YouTube channel and website for my first pregnancy. It helped me stay strong and prepared during pregnancy. It is only now, at 2 years postpartum, that I have been able to complete the postpartum program. I feel my core\/pelvic floor is stronger, and my overall strength is increasing because I am restarting the program for a 2nd month and am able to scale up to 15 lbs for some exercises. Thank you. God’s blessings for you and your family\\!\n\nRegina\n\nPostpartum Recovery and Motivation\n\nJanuary 3, 2026\n\nI had my third child by emergency c-section two years ago and I have struggled ever since to find the motivation and overall knowledge of what I needed to do to help engage and strengthen my core. I really just had no idea what to do and as a mom and wife, I suffered from decision fatigue. I found this program and this was exactly what I needed. I love that I can read the exercises or watch on Youtube. I love that someone else is telling what movements I need to do. I’ve only done the postpartum monthly plan once and plan on doing it again but it has changed my life. I feel stronger, happier and connected with my body. My ab separation has decreased so much. Thank you for giving women access to free and engaging workouts\\!\n\nCatherine McCannon\n\nPerfect gentle introduction back to fitness after baby\n\nDecember 30, 2025\n\nLoved working through this program after I was 6 weeks postpartum. Helped me reconnect to my core and begin getting some endurance back before moving on to other fitness programs.\n\nAnna\n\nPostpartum recovery\n\nDecember 28, 2025\n\nThis was my first time using dumbells and strength training! It was easy to follow, encouraging and I could see improvement when I repeated a workout a week or two later. Thankyou for making these workouts accessible, and maybe even fun for beginners like me!!\\!\n\nJacilyn\n\n**Note:** Before beginning any new exercise program, you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program, Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.\n\n*This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.*","meta_canonical":null}

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Meta Title	30-Day Postpartum Workout Plan (Free PDF)
Meta Description	This free 30-day postpartum workout plan helps you safely rebuild your core, strengthen your pelvic floor, and regain full-body fitness after pregnancy.
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Boilerpipe Text	This 30-day postpartum workout plan is designed to help moms safely return to exercise after pregnancy. Ideal for anyone from 6 weeks to several months postpartum, this plan includes gentle core and pelvic floor exercises, strength training and low-impact cardio workouts. It focuses on rebuilding foundational strength, improving endurance and re-establishing a consistent fitness routine at home. Quick Links: Why This Plan Works Who It’s For FAQs Week 1 Week 2 Week 3 Week 4 Already completed this challenge? Leave a review! This postpartum workout program was created by Lindsey Bomgren , Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training. After having a baby, it’s completely normal to wonder when and how to start exercising again. I’ve been there – 3 times, actually – and each postnatal recovery was a little different. Generally, most women can begin gentle movement around 6 weeks postpartum, once they’ve been cleared by their doctor or midwife. But every birth and healing process is unique, so the timeline can vary. The key is to start slow, listen to your body and focus on rebuilding a strong foundation before diving into more intense workouts . When it comes to postpartum exercise guidelines, the goal isn’t to “bounce back” – it’s to reconnect and rebuild. The best postpartum workouts at home emphasize core and pelvic floor recovery , along with low-impact strength training and mobility work. Early on, safe movements like deep core breathing (diaphragmatic breathing), pelvic tilts, glute bridges and heel slides help retrain your core and activate your transverse abdominis or the deep abdominal muscle that supports your spine and stability. From there, you can gradually progress to bodyweight strength exercises, light resistance training and low-impact cardio to rebuild overall fitness. The benefits of postpartum exercise go far beyond physical strength. Moving your body can improve mood, boost energy levels, support better posture and reduce common aches and pains from feeding, carrying and caring for your baby. According to the American College of Obstetricians and Gynecologists , physical activity during the postpartum period can boost mental well-being by reducing stress and may reduce the risk of postpartum depression. Most importantly, it helps you feel grounded and confident in your body again. This 4-Week Postpartum Fitness Plan is built around those principles: healing, rebuilding and empowerment. It’s designed for new moms who are ready to start moving again in a safe, supported way. Through gentle yet effective pelvic floor and core exercises, strength training and low-impact cardio, you’ll restore strength and endurance. I created this plan because I know how transformative movement can be during the postpartum period – physically, mentally and emotionally. Every workout is a chance to honor your recovery, reconnect with your body and rebuild your strength. Who This Workout Plan Is For Moms who have been cleared by their doctor or midwife to return to exercise (typically around 6+ weeks postpartum, though timing can vary depending on your birth and recovery experience). Anyone looking to rebuild core strength, restore pelvic floor function and strengthen the major muscle groups that support everyday movement. Those wanting to heal diastasis recti (abdominal separation) and improve transverse abdominis engagement for better core stability. Moms who are starting a fitness routine for the first time or easing back into movement after pregnancy. Anyone returning to an exercise routine after time off or recovering from an injury and looking for a gentle, supportive reintroduction to fitness. Individuals who kept up a regular workout routine pre-pregnancy. Those seeking a beginner-friendly, low-impact workout plan designed to build strength, confidence and consistency safely. LET’S GET STARTED Download Your FREE Workout Plan Here Download the PDF calendar for this 30-day postpartum workout plan so you can easily access your daily workouts. Rebuild core and full body strength after baby! Download Plan Read A 5-Star Review ⭐⭐⭐⭐⭐ “ This is my second postpartum recovery with you, and your focus on functional strength is life-changing! I have 2 workouts left in this challenge, and my fitness is almost back to what it was pre-pregnancy. Thank you for putting so much thought and effort into all your workout plans!” — Rachel S. Week 1 Day 1: 8-Minute Booty Workout and 10-Minute Postpartum Core #1 Workout Time: 20 Minutes Equipment: None YouTube Links: 8-Minute Booty Workout and 10-Minute Postpartum Core #1 Day 2: 25-Minute Arm Workout Workout Time: 25 Minutes Equipment: Dumbbells YouTube Link: 25-Minute Arm Workout Day 3: 10-Minute Upper-Body Stretch and 10-Minute Diastasis Recti Workout Workout Time: 20 Minutes Equipment: None YouTube Links: 10-Minute Upper-Body Stretch and 10-Minute Diastasis Recti Workout Day 4: 30-Minute Postpartum Strength Workout Workout Time: 30 Minutes Equipment: Dumbbells YouTube Link: 30-Minute Postpartum Strength Workout Day 5: 10-Minute Low-Impact Cardio and 10-Minute Postpartum Core #2 Workout Time: 20 Minutes Equipment: Optional Pilates Ball YouTube Links: 10-Minute Low-Impact Cardio and 10-Minute Postpartum Core #2 Day 6: 25-Minute Full-Body Workout Workout Time: 25 Minutes Equipment: Dumbbells YouTube Link: 25-Minute Full-Body Workout Day 7: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: Mobility and Recovery Exercises (10 Minutes) 15-Minute Mobility Workout Week 2 Day 8: 20-Minute Leg Workout Workout Time: 20 Minutes Equipment: Dumbbells YouTube Link: 20-Minute Leg Workout Day 9: 10-Minute Upper-Body Workout and 10-Minute Postpartum Core #3 Workout Time: 20 Minutes Equipment: Dumbbells and a resistance band YouTube Links: 10-Minute Upper Body Workout and 10-Minute Postpartum Core #3 Day 10: 10-Minute Full-Body Stretch and 10-Minute Diastasis Recti Workout Workout Time: 20 Minutes Equipment: Optional foam roller YouTube Links: 10-Minute Full-Body Stretch and 10-Minute Diastasis Recti Workout Day 11: 7 Best Strength Training Exercises Workout Time: 30 Minutes Equipment: Dumbbells YouTube Link : 30-Minute Full-Body Strength Workout Day 12: 10-Minute Cardio Kickboxing and 10-Minute Postpartum Core #4 Workout Time: 20 Minutes Equipment: None YouTube Links: 10-Minute Cardio Kickboxing and 10-Minute Postpartum Core #4 Day 13: 30-Minute Full-Body Strength Workout Workout Time: 30 Minutes Equipment: Dumbbells YouTube Link: 30-Minute Full-Body Strength Workout Day 14: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: 7 Stretches for Lower Back Pain 7 Best Hip Mobility Exercises Week 3 Day 15: 15-Minute Abs, Butt and Thighs and 10-Minute Postpartum Core #5 Workout Time: 25 Minutes Equipment: Optional Pilates Ball YouTube Links: 15-Minute Abs, Butt and Thighs and 10-Minute Postpartum Core #5 Day 16: 25-Minute Arms and Back Workout Time: 25 Minutes Equipment: Dumbbells YouTube Link: 25-Minute Arms and Back Day 17: 10-Minute Upper-Body Stretch and 10-Minute Diastasis Recti Workout Workout Time: 20 Minutes Equipment: None YouTube Links: 10-Minute Upper-Body Stretch and 10-Minute Diastasis Recti Workout Day 18: 20-Minute Full-Body Strength (No Repeats) Workout Time: 20 Minutes Equipment: Dumbbells YouTube Link : 20-Minute Full-Body Strength (No Repeats) Day 19: 15-Minute Low-Impact Cardio and 10-Minute Postpartum Core #6 Workout Time: 25 Minutes Equipment: Optional resistance band YouTube Links: 15-Minute Low-Impact Cardio and 10-Minute Postpartum Core #6 Day 20: 15-Minute Full-Body Strength Workout Time: 15 Minutes Equipment: Dumbbells YouTube Link: 15-Minute Full-Body Strength Day 21: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: 5 Daily Mobility Exercises 10-Minute Full-Body Stretch Routine Week 4 Day 22: 35-Minute Unilateral Leg Workout Workout Time: 35 Minutes Equipment: Dumbbells YouTube Link: 35-Minute Unilateral Leg Workout Day 23: 35-Minute Unilateral Arm Workout Workout Time: 35 Minutes Equipment: Dumbbells YouTube Link: 35-Minute Unilateral Arm Workout Day 24: 10-Minute Full-Body Stretch and 10-Minute Diastasis Recti Workout Workout Time: 20 Minutes Equipment: Optional foam roller YouTube Links: 10-Minute Full-Body Stretch and 10-Minute Diastasis Recti Workout Day 25: 30-Minute Postpartum Strength Workout Workout Time: 30 Minutes Equipment: Dumbbells YouTube Link: 30-Minute Postpartum Strength Workout Day 26: 10-Minute Glute Activation and 10-Minute Postpartum Core #7 Workout Time: 20 Minutes Equipment: Optional resistance band YouTube Links: 10-Minute Glute Activation and 10-Minute Postpartum Core #7 Day 27: 30-Minute Full-Body Strength Pyramid Workout Time: 30 Minutes Equipment: Dumbbells YouTube Link: 30-Minute Full-Body Strength Pyramid Day 28: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: 5 Best Thoracic Mobility Exercises Best Hip Flexor Exercises (5 Stretches) Postpartum Workout Program Details 1. Gym Equipment Needed: A Set of Dumbbells . Most of the daily strength workouts require a set of dumbbells . Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. Shop my dumbbells here (Discount Code: NML5). Optional Exercise Equipment: A pilates ball . You can also use a throw pillow if you don’t have a pilates ball available. A long loop resistance band and a mini loop resistance band (Discount Code: NML). You can also use a towel if you don’t have a resistance band available. 2. Time Requirement: Workouts vary from 10-35 minutes a day, 6 days per week. Take more rest days as needed. If you’d like to scale back to 3 workouts per week, I’d recommend: 2 Core Recovery Days 1 Full-Body Strength Day Show yourself some grace! The first workouts postpartum are humbling. Do your best and forget the rest. Use lighter weights as needed, and take additional rest days. 3. Fitness Level: This is a postpartum-friendly workout plan. The daily workout videos do offer exercise variations, modifications and options to increase or decrease the intensity as needed. 4. Cost: FREE! No sign-up needed – this is a free postpartum workout plan . FAQs What are the best postpartum workouts for beginners? The best postpartum workouts for beginners focus on restoring core strength, strengthening pelvic floor muscles and gently rebuilding overall muscle. Low-impact movements like pelvic tilts, glute bridges, heel slides, bodyweight squats and seated or standing marches are great exercises to begin with. These exercises help reconnect your muscles, improve posture and support everyday activities like carrying your baby. Check out my postpartum fitness test before returning to high-impact or high-intensity exercise. How do I safely exercise after a C-section? After a C-section, it’s important to allow your body time to heal (typically 6-8 weeks, or as advised by your doctor). Begin with gentle core activation and walking before progressing to more intense exercises. In your post-C-section workout plan, focus on breathing exercises, pelvic floor engagement and gentle mobility movements to restore strength without stressing the incision. Always listen to your body. If you experience pain, swelling or discomfort, scale back and consult your OB-GYN or healthcare provider. Gradual progression is key to a safe recovery. How can I address or prevent diastasis recti after pregnancy? Diastasis recti (abdominal separation) is common after pregnancy. Symptoms may include: incontinence, low back pain and poor posture. Addressing it early can improve core stability and reduce back or pelvic pain. Gentle transverse abdominis engagement, pelvic tilts, modified planks and core breathing exercises are effective for healing and prevention. Avoid traditional crunches or sit-ups early on, as they can worsen separation. If it’s available to you, I’d recommend seeing a pelvic floor physical therapist. Are there any concerns about exercising while breastfeeding? Exercising while breastfeeding is not only safe, it can actually make you feel more energized, stronger and more like yourself again. A few tips that helped me: stay hydrated, eat balanced meals and time workouts after a feeding or pumping session so you’re comfortable. Low- to moderate-intensity exercise rarely affects milk quality or quantity, but you should listen to your body and adjust your workout intensity as needed. How to Download and Use This Postpartum Workout Plan Download the Postpartum Workout Plan Week by Week PDF by clicking here , or bookmark this webpage for reference. Save this workout calendar to your mobile device home screen for easy access. Open this workout calendar PDF in the Safari browser on your phone. Tap the bottom arrow in the center of your screen. Select ‘Add to Home Screen’. Hover over and then click on the bold text each day to access the workout on nourishmovelove.com . Or scroll to find the daily workouts on YouTube. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: Postpartum Workout Plan (Free 4-Week Program) . Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again. Pin This 1-Month Postpartum Workout Program Leave A Review Your review helps us keep creating free workouts. Did you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey. This Program is SO worth it! April 3, 2026 I found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby wasn’t the best sleeper and some days I just needed to rest/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20! Reesha Ramoutar Thank you so much for this program!! February 25, 2026 Hi Lindsey, I write this comment to thank you from the bottom of my heart for making this program available for free!! I discovered your YouTube channel and website for my first pregnancy. It helped me stay strong and prepared during pregnancy. It is only now, at 2 years postpartum, that I have been able t o complete the postpartum program. I feel my core/pelvic floor is stronger, and my overall strength is increasing because I am restarting the program for a 2nd month and am able to scale up to 15 lbs for some exercises. Thank you. God’s blessings for you and your family! Regina Postpartum Recovery and Motivation January 3, 2026 I had my third child by emergency c-section two years ago and I have struggled ever since to find the motivation and overall knowledge of what I needed to do to help engage and strengthen my core. I really just had no idea what to do and as a mom and wife, I suffered from decision fatigue. I found this program and this was exactly what I needed. I love that I can read the exercises or watch on Youtube. I love that someone else is telling what movements I need to do. I’ve only done the postpartum monthly plan once and plan on doing it again but it has changed my life. I feel stronger, happier and connected with my body. My ab separation has decreased so much. Thank you for giving women access to free and engaging workouts! Catherine McCannon Perfect gentle introduction back to fitness after baby December 30, 2025 Loved working through this program after I was 6 weeks postpartum. Helped me reconnect to my core and begin getting some endurance back before moving on to other fitness programs. Anna Postpartum recovery December 28, 2025 This was my first time using dumbells and strength training! It was easy to follow, encouraging and I could see improvement when I repeated a workout a week or two later. Thankyou for making these workouts accessible, and maybe even fun for beginners like me!!! Jacilyn Note: Before beginning any new exercise program, you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program, Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle. This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
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Ideal for anyone from 6 weeks to several months postpartum, this plan includes gentle core and pelvic floor exercises, strength training and low-impact cardio workouts. It focuses on rebuilding foundational strength, improving endurance and re-establishing a consistent fitness routine at home. Quick Links: - [Why This Plan Works](https://www.nourishmovelove.com/postpartum-workout-plan/#benefits) - [Who It’s For](https://www.nourishmovelove.com/postpartum-workout-plan/#who-this-workout-plan-is-for) - [FAQs](https://www.nourishmovelove.com/postpartum-workout-plan/#faqs) - [Week 1](https://www.nourishmovelove.com/postpartum-workout-plan/#week-1) - [Week 2](https://www.nourishmovelove.com/postpartum-workout-plan/#week-2) - [Week 3](https://www.nourishmovelove.com/postpartum-workout-plan/#week-3) - [Week 4](https://www.nourishmovelove.com/postpartum-workout-plan/#week-4) [![Postpartum Workout Plan (Calendar PDF image showing 4 weeks of postpartum workouts as part of postpartum workout program)](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumCalendar-1024x791.jpg)](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumCalendar-1.pdf) Already completed this challenge? [Leave a review\!](https://www.nourishmovelove.com/postpartum-workout-plan/#leave-a-review) This postpartum workout program was created by [Lindsey Bomgren](https://www.nourishmovelove.com/about/), Certified Personal Trainer and [PROnatal Fitness Certified](https://pronatalfitness.com/course-details/) for Prenatal Training and Postnatal Training. After having a baby, it’s completely normal to wonder when and how to start exercising again. I’ve been there – 3 times, actually – and each postnatal recovery was a little different. Generally, most women can begin gentle movement around 6 weeks postpartum, once they’ve been cleared by their doctor or midwife. But every birth and healing process is unique, so the timeline can vary. The key is to start slow, listen to your body and focus on rebuilding a strong foundation before diving into more [intense workouts](https://www.nourishmovelove.com/home-workouts/). When it comes to postpartum exercise guidelines, the goal isn’t to “bounce back” – it’s to reconnect and rebuild. The [best postpartum workouts at home](https://www.nourishmovelove.com/best-postpartum-workouts/) emphasize [core and pelvic floor recovery](https://www.nourishmovelove.com/postpartum-core-exercises/), along with low-impact strength training and mobility work. Early on, safe movements like deep core breathing (diaphragmatic breathing), pelvic tilts, glute bridges and heel slides help retrain your core and activate your transverse abdominis or the deep abdominal muscle that supports your spine and stability. From there, you can gradually progress to bodyweight strength exercises, light resistance training and low-impact cardio to rebuild overall fitness. The benefits of [postpartum exercise](https://www.nourishmovelove.com/9-postpartum-exercises/) go far beyond physical strength. Moving your body can improve mood, boost energy levels, support better posture and reduce common aches and pains from feeding, carrying and caring for your baby. According to the [American College of Obstetricians and Gynecologists](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy?utm_source=redirect&utm_medium=web&utm_campaign=otn), physical activity during the postpartum period can boost mental well-being by reducing stress and may reduce the risk of postpartum depression. Most importantly, it helps you feel grounded and confident in your body again. This 4-Week Postpartum Fitness Plan is built around those principles: healing, rebuilding and empowerment. It’s designed for new moms who are ready to start moving again in a safe, supported way. Through gentle yet effective pelvic floor and core exercises, strength training and low-impact cardio, you’ll restore strength and endurance. I created this plan because I know how transformative movement can be during the postpartum period – physically, mentally and emotionally. Every workout is a chance to honor your recovery, reconnect with your body and rebuild your strength. ## Who This Workout Plan Is For - Moms who have been cleared by their doctor or midwife to return to exercise (typically around 6+ weeks postpartum, though timing can vary depending on your birth and recovery experience). - Anyone looking to rebuild core strength, restore pelvic floor function and strengthen the major muscle groups that support everyday movement. - Those wanting to [heal diastasis recti](https://www.nourishmovelove.com/28-day-diastasis-recti-workout-plan/) (abdominal separation) and improve transverse abdominis engagement for better core stability. - Moms who are starting a fitness routine for the first time or easing back into movement after pregnancy. - Anyone returning to an exercise routine after time off or recovering from an injury and looking for a gentle, supportive reintroduction to fitness. - Individuals who kept up a regular workout routine pre-pregnancy. - Those seeking a beginner-friendly, low-impact workout plan designed to build strength, confidence and consistency safely. ![postpartum woman holding her baby](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20683'%3E%3C/svg%3E) ![postpartum woman holding her baby](https://www.nourishmovelove.com/wp-content/uploads/2022/07/postpartum-workout-plan-1024x683.jpg) #### LET’S GET STARTED ## Download Your FREE Workout Plan Here Download the PDF calendar for this 30-day postpartum workout plan so you can easily access your daily workouts. Rebuild core and full body strength after baby\! [Download Plan](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumCalendar-1.pdf) ## Read A 5-Star Review ⭐⭐⭐⭐⭐ “This is my second postpartum recovery with you, and your focus on functional strength is life-changing! I have 2 workouts left in this challenge, and my fitness is almost back to what it was pre-pregnancy. Thank you for putting so much thought and effort into all your workout plans!” — Rachel S. ## Week 1 ![Postpartum Workout Plan: Week 1 calendar graphic with 6 days of postpartum workouts](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20325'%3E%3C/svg%3E) ![Postpartum Workout Plan: Week 1 calendar graphic with 6 days of postpartum workouts](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumWorkoutPlanWeek1-1024x325.jpg) ### Day 1: [8-Minute Booty Workout](https://www.nourishmovelove.com/8-minute-booty-workout-at-home/) and [10-Minute Postpartum Core \#1](https://www.nourishmovelove.com/5-postpartum-recovery-ab-exercises-beginner/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [8-Minute Booty Workout](https://youtu.be/UyABQFE6WBU) and [10-Minute Postpartum Core \#1](https://youtu.be/u3XXc_cTYJU) ### Day 2: [25-Minute Arm Workout](https://www.nourishmovelove.com/25-minute-beginner-arm-workout/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Arm Workout](https://youtu.be/tKKFSu5Ksrg) ### Day 3: [10-Minute Upper-Body Stretch](https://www.nourishmovelove.com/8-upper-body-stretches/) and [10-Minute Diastasis Recti Workout](https://www.nourishmovelove.com/postpartum-recovery-diastasis-recti-exercises/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [10-Minute Upper-Body Stretch](https://youtu.be/g6LjX16ejNY) and [10-Minute Diastasis Recti Workout](https://youtu.be/u4z7sBiGFA8) ### Day 4: [30-Minute Postpartum Strength Workout](https://www.nourishmovelove.com/9-postpartum-exercises/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Postpartum Strength Workout](https://youtu.be/tBLbReA19OE) ### Day 5: [10-Minute Low-Impact Cardio](https://www.nourishmovelove.com/beginner-cardio-workout-at-home/) and [10-Minute Postpartum Core \#2](https://www.nourishmovelove.com/5-pilates-ab-exercises-beginner/) - Workout Time: 20 Minutes - Equipment: Optional [Pilates Ball](https://amzn.to/3wcyZi5) - YouTube Links: [10-Minute Low-Impact Cardio](https://youtu.be/lZOH05EBEZI) and [10-Minute Postpartum Core \#2](https://youtu.be/aTq3nedqwFs) ### Day 6: [25-Minute Full-Body Workout](https://www.nourishmovelove.com/25-minute-dumbbell-workout-beginners/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Full-Body Workout](https://youtu.be/F3-vIZ4HljM) ### Day 7: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [Mobility and Recovery Exercises (10 Minutes)](https://www.nourishmovelove.com/mobility-exercises-muscle-recovery/) - [15-Minute Mobility Workout](https://www.nourishmovelove.com/15-minute-mobility-workout/) ## Week 2 ![Postpartum Workout Plan: Week 2 calendar graphic with 6 days of postpartum workouts](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20325'%3E%3C/svg%3E) ![Postpartum Workout Plan: Week 2 calendar graphic with 6 days of postpartum workouts](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumWorkoutPlanWeek2-1024x325.jpg) ### Day 8: [20-Minute Leg Workout](https://www.nourishmovelove.com/20-minute-beginner-leg-workout/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Link: [20-Minute Leg Workout](https://youtu.be/MFhCQnGulMk) ### Day 9: [10-Minute Upper-Body Workout](https://www.nourishmovelove.com/best-upper-body-exercises-women/) and [10-Minute Postpartum Core \#3](https://www.nourishmovelove.com/5-postpartum-ab-exercises-resistance-band-beginner/) - Workout Time: 20 Minutes - Equipment: Dumbbells and a [resistance band](https://hopefitnessgear.com/?sca_ref=3824751.KiMiNmpoBk) - YouTube Links: [10-Minute Upper Body Workout](https://youtu.be/war5qwhorI4) and [10-Minute Postpartum Core \#3](https://youtu.be/NP9WqzbsobI) ### Day 10: [10-Minute Full-Body Stretch](https://www.nourishmovelove.com/morning-stretch-routine/) and [10-Minute Diastasis Recti Workout](https://www.nourishmovelove.com/postpartum-recovery-diastasis-recti-exercises/) - Workout Time: 20 Minutes - Equipment: Optional [foam roller](http://amzn.to/3nA2XpH) - YouTube Links: [10-Minute Full-Body Stretch](https://youtu.be/6NFEr2SSesM) and [10-Minute Diastasis Recti Workout](https://youtu.be/u4z7sBiGFA8) ### Day 11: [7 Best Strength Training Exercises](https://www.nourishmovelove.com/7-best-strength-training-exercises-for-women/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Full-Body Strength Workout](https://youtu.be/tiyU63Pv9lY) ### Day 12: [10-Minute Cardio Kickboxing](https://www.nourishmovelove.com/cardio-kickboxing-tabata-workout/) and [10-Minute Postpartum Core \#4](https://www.nourishmovelove.com/5-postpartum-recovery-ab-exercises-advanced/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [10-Minute Cardio Kickboxing](https://youtu.be/1FRhkeWxbVM) and [10-Minute Postpartum Core \#4](https://youtu.be/TdE6qpZ9u88) ### Day 13: [30-Minute Full-Body Strength Workout](https://www.nourishmovelove.com/full-body-workout-at-home/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Full-Body Strength Workout](https://youtu.be/g_gHHMdi8qc) ### Day 14: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [7 Stretches for Lower Back Pain](https://www.nourishmovelove.com/stretches-for-lower-back-pain/) - [7 Best Hip Mobility Exercises](https://www.nourishmovelove.com/hip-mobility-exercises/) ## Week 3 ![Postpartum Workout Plan: Week 3 calendar graphic with 6 days of postpartum workouts](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20325'%3E%3C/svg%3E) ![Postpartum Workout Plan: Week 3 calendar graphic with 6 days of postpartum workouts](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumWorkoutPlanWeek3-1024x325.jpg) ### Day 15: [15-Minute Abs, Butt and Thighs](https://www.nourishmovelove.com/6-exercises-to-tone-your-abs-butt-thighs/) and [10-Minute Postpartum Core \#5](https://www.nourishmovelove.com/5-pilates-ab-exercises-advanced/) - Workout Time: 25 Minutes - Equipment: Optional [Pilates Ball](https://amzn.to/3wcyZi5) - YouTube Links: [15-Minute Abs, Butt and Thighs](https://youtu.be/MNJBQmuUfP0) and [10-Minute Postpartum Core \#5](https://youtu.be/0AJBIwWbTfI) ### Day 16: [25-Minute Arms and Back](https://www.nourishmovelove.com/25-minute-arm-and-back-workout/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Arms and Back](https://youtu.be/xScNbA4-Ruk) ### Day 17: [10-Minute Upper-Body Stretch](https://www.nourishmovelove.com/8-upper-body-stretches/) and [10-Minute Diastasis Recti Workout](https://www.nourishmovelove.com/postpartum-recovery-diastasis-recti-exercises/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [10-Minute Upper-Body Stretch](https://youtu.be/g6LjX16ejNY) and [10-Minute Diastasis Recti Workout](https://youtu.be/u4z7sBiGFA8) ### Day 18: [20-Minute Full-Body Strength (No Repeats)](https://www.nourishmovelove.com/full-body-strength-workout-no-repeats/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Link: [20-Minute Full-Body Strength (No Repeats)](https://youtu.be/q1wFPBY6IYI) ### Day 19: [15-Minute Low-Impact Cardio](https://www.nourishmovelove.com/15-minute-cardio-workout-at-home/) and [10-Minute Postpartum Core \#6](https://www.nourishmovelove.com/5-postpartum-ab-exercises-resistance-band-advanced/) - Workout Time: 25 Minutes - Equipment: Optional [resistance band](https://hopefitnessgear.com/?sca_ref=3824751.KiMiNmpoBk) - YouTube Links: [15-Minute Low-Impact Cardio](https://youtu.be/sEhb2kuyfeo) and [10-Minute Postpartum Core \#6](https://youtu.be/4_gzLGrryF0) ### Day 20: [15-Minute Full-Body Strength](https://www.nourishmovelove.com/15-minute-strength-workout/) - Workout Time: 15 Minutes - Equipment: Dumbbells - YouTube Link: [15-Minute Full-Body Strength](https://youtu.be/lvU8Mhsi7rw) ### Day 21: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [5 Daily Mobility Exercises](https://www.nourishmovelove.com/mobility-exercises/) - [10-Minute Full-Body Stretch Routine](https://www.nourishmovelove.com/10-minute-full-body-stretch-routine/) ## Week 4 ![Postpartum Workout Plan: Week 4 calendar graphic with 6 days of postpartum workouts](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20325'%3E%3C/svg%3E) ![Postpartum Workout Plan: Week 4 calendar graphic with 6 days of postpartum workouts](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumWorkoutPlanWeek4-1024x325.jpg) ### Day 22: [35-Minute Unilateral Leg Workout](https://www.nourishmovelove.com/6-single-leg-exercises/) - Workout Time: 35 Minutes - Equipment: Dumbbells - YouTube Link: [35-Minute Unilateral Leg Workout](https://youtu.be/6N2ewrmSZCo) ### Day 23: [35-Minute Unilateral Arm Workout](https://www.nourishmovelove.com/unilateral-workout-arms/) - Workout Time: 35 Minutes - Equipment: Dumbbells - YouTube Link: [35-Minute Unilateral Arm Workout](https://youtu.be/939L_nUJmr0) ### Day 24: [10-Minute Full-Body Stretch](https://www.nourishmovelove.com/morning-stretch-routine/) and [10-Minute Diastasis Recti Workout](https://www.nourishmovelove.com/postpartum-recovery-diastasis-recti-exercises/) - Workout Time: 20 Minutes - Equipment: Optional [foam roller](http://amzn.to/3nA2XpH) - YouTube Links: [10-Minute Full-Body Stretch](https://youtu.be/6NFEr2SSesM) and [10-Minute Diastasis Recti Workout](https://youtu.be/u4z7sBiGFA8) ### Day 25: [30-Minute Postpartum Strength Workout](https://www.nourishmovelove.com/9-postpartum-exercises/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Postpartum Strength Workout](https://youtu.be/tBLbReA19OE) ### Day 26: [10-Minute Glute Activation](https://www.nourishmovelove.com/glute-activation/) and [10-Minute Postpartum Core \#7](https://www.nourishmovelove.com/5-postpartum-ab-exercises-mini-band/) - Workout Time: 20 Minutes - Equipment: Optional [resistance band](https://hopefitnessgear.com/?sca_ref=3824751.KiMiNmpoBk) - YouTube Links: [10-Minute Glute Activation](https://youtu.be/pHvp9LXf5i4) and [10-Minute Postpartum Core \#7](https://youtu.be/e5nT_dBhJaE) ### Day 27: [30-Minute Full-Body Strength Pyramid](https://www.nourishmovelove.com/30-minute-pyramid-workout-strength/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Full-Body Strength Pyramid](https://youtu.be/yVzS9ZdHGjU) ### Day 28: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [5 Best Thoracic Mobility Exercises](https://www.nourishmovelove.com/thoracic-mobility-exercises/) - [Best Hip Flexor Exercises (5 Stretches)](https://www.nourishmovelove.com/5-best-hip-flexor-stretches/) ![Diastasis recti exercises: Elevated Leg Extension + 2 Circles](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20683'%3E%3C/svg%3E) ![Diastasis recti exercises: Elevated Leg Extension + 2 Circles](https://www.nourishmovelove.com/wp-content/uploads/2020/11/Elevated-Leg-Extension-2-Circles-1-1024x683.jpg) ## Find This Workout Plan On YouTube [![youtube icon](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%2024%2017'%3E%3C/svg%3E)![youtube icon](https://www.nourishmovelove.com/wp-content/themes/MTT_Custom_Theme/images/youtube.svg) Youtube Playlist](https://youtube.com/playlist?list=PLpa0d6IJAhbhcctb8FSSC-0EZzE-UVRRC) ## Postpartum Workout Program Details ### 1\. Gym Equipment Needed: [A Set of Dumbbells](https://www.torquefitness.com/#a_aid=nourishmovelove). Most of the daily strength workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. [Shop my dumbbells here](https://www.torquefitness.com/#a_aid=nourishmovelove) (Discount Code: NML5). Optional Exercise Equipment: [A pilates ball](https://amzn.to/3wcyZi5). You can also use a throw pillow if you don’t have a pilates ball available. [A long loop resistance band and a mini loop resistance band (Discount Code: NML).](https://www.hopefitnessgear.com/?ref=NML) You can also use a towel if you don’t have a resistance band available. ### 2\. Time Requirement: Workouts vary from 10-35 minutes a day, 6 days per week. Take more rest days as needed. If you’d like to scale back to 3 workouts per week, I’d recommend: - 2 Core Recovery Days - 1 Full-Body Strength Day Show yourself some grace! The first workouts postpartum are humbling. Do your best and forget the rest. Use lighter weights as needed, and take additional rest days. ### 3\. Fitness Level: This is a postpartum-friendly workout plan. The daily workout videos do offer exercise variations, modifications and options to increase or decrease the intensity as needed. ### 4\. Cost: FREE\! No sign-up needed – this is a free postpartum workout plan. ## FAQs **What are the best postpartum workouts for beginners? The best [postpartum workouts](https://www.nourishmovelove.com/postpartum-workout-plans/) for beginners focus on restoring core strength, strengthening pelvic floor muscles and gently rebuilding overall muscle. Low-impact movements like pelvic tilts, glute bridges, heel slides, bodyweight squats and seated or standing marches are great exercises to begin with. These exercises help reconnect your muscles, improve posture and support everyday activities like carrying your baby. Check out my [postpartum fitness test](https://www.nourishmovelove.com/postpartum-fitness-test/) before returning to high-impact or high-intensity exercise. How do I safely exercise after a C-section? After a C-section, it’s important to allow your body time to heal (typically 6-8 weeks, or as advised by your doctor). Begin with gentle core activation and walking before progressing to more intense exercises. In your post-C-section workout plan, focus on breathing exercises, pelvic floor engagement and gentle mobility movements to restore strength without stressing the incision. Always listen to your body. If you experience pain, swelling or discomfort, scale back and consult your OB-GYN or healthcare provider. Gradual progression is key to a safe recovery. How can I address or prevent diastasis recti after pregnancy? [Diastasis recti](https://www.nourishmovelove.com/diastasis-recti-program/) (abdominal separation) is common after pregnancy. Symptoms may include: incontinence, low back pain and poor posture. Addressing it early can improve core stability and reduce back or pelvic pain. Gentle transverse abdominis engagement, pelvic tilts, modified planks and core breathing exercises are effective for healing and prevention. Avoid traditional crunches or sit-ups early on, as they can worsen separation. If it’s available to you, I’d recommend seeing a pelvic floor physical therapist. Are there any concerns about exercising while breastfeeding? Exercising while breastfeeding is not only safe, it can actually make you feel more energized, stronger and more like yourself again. A few tips that helped me: stay hydrated, eat balanced meals and time workouts after a feeding or pumping session so you’re comfortable. Low- to moderate-intensity exercise rarely affects milk quality or quantity, but you should listen to your body and adjust your workout intensity as needed. ## How to Download and Use This Postpartum Workout Plan 1. [Download the Postpartum Workout Plan Week by Week PDF by clicking here](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumCalendar-1.pdf), or bookmark this webpage for reference. 2. Save this workout calendar to your mobile device home screen for easy access. 1. Open [this workout calendar PDF](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumCalendar-1.pdf) in the Safari browser on your phone. 2. Tap the bottom arrow in the center of your screen. 3. Select ‘Add to Home Screen’. 3. Hover over and then click on the bold text each day to access the workout on nourishmovelove.com. Or scroll to find the [daily workouts on YouTube.](https://youtube.com/playlist?list=PLpa0d6IJAhbhcctb8FSSC-0EZzE-UVRRC) 4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via [this YouTube Playlist: Postpartum Workout Plan (Free 4-Week Program)](https://youtube.com/playlist?list=PLpa0d6IJAhbhcctb8FSSC-0EZzE-UVRRC). 5. Share your daily workouts with me by tagging [@nourishmovelove](https://www.instagram.com/nourishmovelove/) on social and ‘Pin’ the daily workouts on [Pinterest](https://www.pinterest.com/nourishmovelove/) so you can do them again. ## More Postpartum [Workouts and Resources](https://www.nourishmovelove.com/category/lifestyle/motherhood/) - [![](https://www.nourishmovelove.com/wp-content/uploads/2022/10/postpartum-fitness-single-leg-hop-692x461.jpg) Postpartum Fitness Test (Do This Before Running or HIIT)](https://www.nourishmovelove.com/postpartum-fitness-test/) - [![](https://www.nourishmovelove.com/wp-content/uploads/2020/03/A75I99862-692x462.jpg) Diastasis Recti: How To Check for Diastasis Recti At Home](https://www.nourishmovelove.com/diastasis-recti-how-to-check-for-dr/) - [![](https://www.nourishmovelove.com/wp-content/uploads/2019/10/IMG_8979-692x461.jpg) 3 Ingredient Cookies (Healthy Edible Cookie Dough And Lactation Cookies)](https://www.nourishmovelove.com/healthy-3-ingredient-cookie/) ## Pin This 1-Month Postpartum Workout Program ![Postpartum Workout Plan pin for pinterest](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%20683%201024'%3E%3C/svg%3E) ![Postpartum Workout Plan pin for pinterest](https://www.nourishmovelove.com/wp-content/uploads/2023/01/PostpartumWorkoutPlanPin1-683x1024.jpg) ## Leave A Review Your review helps us keep creating free workouts. Did you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey. #### This Program is SO worth it\! April 3, 2026 I found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby wasn’t the best sleeper and some days I just needed to rest/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20\! Reesha Ramoutar #### Thank you so much for this program!\! February 25, 2026 Hi Lindsey, I write this comment to thank you from the bottom of my heart for making this program available for free!! I discovered your YouTube channel and website for my first pregnancy. It helped me stay strong and prepared during pregnancy. It is only now, at 2 years postpartum, that I have been able to complete the postpartum program. I feel my core/pelvic floor is stronger, and my overall strength is increasing because I am restarting the program for a 2nd month and am able to scale up to 15 lbs for some exercises. Thank you. God’s blessings for you and your family\! Regina #### Postpartum Recovery and Motivation January 3, 2026 I had my third child by emergency c-section two years ago and I have struggled ever since to find the motivation and overall knowledge of what I needed to do to help engage and strengthen my core. I really just had no idea what to do and as a mom and wife, I suffered from decision fatigue. I found this program and this was exactly what I needed. I love that I can read the exercises or watch on Youtube. I love that someone else is telling what movements I need to do. I’ve only done the postpartum monthly plan once and plan on doing it again but it has changed my life. I feel stronger, happier and connected with my body. My ab separation has decreased so much. Thank you for giving women access to free and engaging workouts\! Catherine McCannon #### Perfect gentle introduction back to fitness after baby December 30, 2025 Loved working through this program after I was 6 weeks postpartum. Helped me reconnect to my core and begin getting some endurance back before moving on to other fitness programs. Anna #### Postpartum recovery December 28, 2025 This was my first time using dumbells and strength training! It was easy to follow, encouraging and I could see improvement when I repeated a workout a week or two later. Thankyou for making these workouts accessible, and maybe even fun for beginners like me!!\! Jacilyn Note:** Before beginning any new exercise program, you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program, Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle. This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love. no comments [previous](https://www.nourishmovelove.com/leg-day-workout-exercises/) [/next](https://www.nourishmovelove.com/compound-arm-exercises/) ![](https://www.nourishmovelove.com/wp-content/uploads/2022/04/A14I8286-1.jpg) Hi, I’m Lindsey Bomgren. Certified trainer + fitness instructor. [More About Lindsey](https://www.nourishmovelove.com/about/) [![youtube icon](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%2024%2017'%3E%3C/svg%3E)![youtube icon](https://www.nourishmovelove.com/wp-content/themes/MTT_Custom_Theme/images/youtube.svg) Let's Workout](https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw) [![instagram icon](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%2021%2021'%3E%3C/svg%3E)![instagram icon](https://www.nourishmovelove.com/wp-content/themes/MTT_Custom_Theme/images/instagram.svg) Insta-friends](https://www.instagram.com/nourishmovelove/) More from [Postpartum Workout Plans](https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/postpartum-workout-plans/) - [![man and woman holding dumbbells at shoulder as part of leg and back workout athlete 25 day 1](https://www.nourishmovelove.com/wp-content/uploads/2026/01/Athlete25_Hero_Day1_2-692x389.jpg) 25-Minute Back and Leg Workout (Athlete 25 Day 1)](https://www.nourishmovelove.com/athlete-25-back-and-leg-workout/) - [![Woman performing dumbbell halo as part of ab challenge](https://www.nourishmovelove.com/wp-content/uploads/2025/03/AbChallengeHero-692x415.jpg) 30 Day Ab Challenge](https://www.nourishmovelove.com/30-day-abs-challenge/) - [![14 Day Workout Challenge part 3](https://www.nourishmovelove.com/wp-content/uploads/2022/04/2WeekChallenge3-692x415.jpg) 14-Day Challenge (Home Workout Plan \#3)](https://www.nourishmovelove.com/14-day-challenge-3/) - [![14 Day Challenge \\| full body workout](https://www.nourishmovelove.com/wp-content/uploads/2022/04/2WeekChallenge2-692x415.jpg) 14-Day Challenge (Free Workout Plan \#2)](https://www.nourishmovelove.com/14-day-workout-challenge-2/) - [![](https://www.nourishmovelove.com/wp-content/uploads/2024/12/Hero9-692x389.jpg) 20-Minute Full Arm Workout with Dumbbells](https://www.nourishmovelove.com/full-arm-workout/) - [![woman performing dumbbell squat as part of split training workout plan](https://www.nourishmovelove.com/wp-content/uploads/2023/03/SplitStrong1-692x389.jpg) SplitStrong 35: 2-Week Workout Program (FREE)](https://www.nourishmovelove.com/splitstrong-35-workout-program/) ### 7 Day Workout Plans Land in Your Inbox Every Sunday ![lindsey swinging kettlebell](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20683'%3E%3C/svg%3E) ![lindsey swinging kettlebell](https://www.nourishmovelove.com/wp-content/uploads/2022/01/HIIT-Abs_1.jpg) - 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Readable Markdown	This 30-day postpartum workout plan is designed to help moms safely return to exercise after pregnancy. Ideal for anyone from 6 weeks to several months postpartum, this plan includes gentle core and pelvic floor exercises, strength training and low-impact cardio workouts. It focuses on rebuilding foundational strength, improving endurance and re-establishing a consistent fitness routine at home. Quick Links: - [Why This Plan Works](https://www.nourishmovelove.com/postpartum-workout-plan/#benefits) - [Who It’s For](https://www.nourishmovelove.com/postpartum-workout-plan/#who-this-workout-plan-is-for) - [FAQs](https://www.nourishmovelove.com/postpartum-workout-plan/#faqs) - [Week 1](https://www.nourishmovelove.com/postpartum-workout-plan/#week-1) - [Week 2](https://www.nourishmovelove.com/postpartum-workout-plan/#week-2) - [Week 3](https://www.nourishmovelove.com/postpartum-workout-plan/#week-3) - [Week 4](https://www.nourishmovelove.com/postpartum-workout-plan/#week-4) [![Postpartum Workout Plan (Calendar PDF image showing 4 weeks of postpartum workouts as part of postpartum workout program)](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumCalendar-1024x791.jpg)](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumCalendar-1.pdf) Already completed this challenge? [Leave a review\!](https://www.nourishmovelove.com/postpartum-workout-plan/#leave-a-review) This postpartum workout program was created by [Lindsey Bomgren](https://www.nourishmovelove.com/about/), Certified Personal Trainer and [PROnatal Fitness Certified](https://pronatalfitness.com/course-details/) for Prenatal Training and Postnatal Training. After having a baby, it’s completely normal to wonder when and how to start exercising again. I’ve been there – 3 times, actually – and each postnatal recovery was a little different. Generally, most women can begin gentle movement around 6 weeks postpartum, once they’ve been cleared by their doctor or midwife. But every birth and healing process is unique, so the timeline can vary. The key is to start slow, listen to your body and focus on rebuilding a strong foundation before diving into more [intense workouts](https://www.nourishmovelove.com/home-workouts/). When it comes to postpartum exercise guidelines, the goal isn’t to “bounce back” – it’s to reconnect and rebuild. The [best postpartum workouts at home](https://www.nourishmovelove.com/best-postpartum-workouts/) emphasize [core and pelvic floor recovery](https://www.nourishmovelove.com/postpartum-core-exercises/), along with low-impact strength training and mobility work. Early on, safe movements like deep core breathing (diaphragmatic breathing), pelvic tilts, glute bridges and heel slides help retrain your core and activate your transverse abdominis or the deep abdominal muscle that supports your spine and stability. From there, you can gradually progress to bodyweight strength exercises, light resistance training and low-impact cardio to rebuild overall fitness. The benefits of [postpartum exercise](https://www.nourishmovelove.com/9-postpartum-exercises/) go far beyond physical strength. Moving your body can improve mood, boost energy levels, support better posture and reduce common aches and pains from feeding, carrying and caring for your baby. According to the [American College of Obstetricians and Gynecologists](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy?utm_source=redirect&utm_medium=web&utm_campaign=otn), physical activity during the postpartum period can boost mental well-being by reducing stress and may reduce the risk of postpartum depression. Most importantly, it helps you feel grounded and confident in your body again. This 4-Week Postpartum Fitness Plan is built around those principles: healing, rebuilding and empowerment. It’s designed for new moms who are ready to start moving again in a safe, supported way. Through gentle yet effective pelvic floor and core exercises, strength training and low-impact cardio, you’ll restore strength and endurance. I created this plan because I know how transformative movement can be during the postpartum period – physically, mentally and emotionally. Every workout is a chance to honor your recovery, reconnect with your body and rebuild your strength. ## Who This Workout Plan Is For - Moms who have been cleared by their doctor or midwife to return to exercise (typically around 6+ weeks postpartum, though timing can vary depending on your birth and recovery experience). - Anyone looking to rebuild core strength, restore pelvic floor function and strengthen the major muscle groups that support everyday movement. - Those wanting to [heal diastasis recti](https://www.nourishmovelove.com/28-day-diastasis-recti-workout-plan/) (abdominal separation) and improve transverse abdominis engagement for better core stability. - Moms who are starting a fitness routine for the first time or easing back into movement after pregnancy. - Anyone returning to an exercise routine after time off or recovering from an injury and looking for a gentle, supportive reintroduction to fitness. - Individuals who kept up a regular workout routine pre-pregnancy. - Those seeking a beginner-friendly, low-impact workout plan designed to build strength, confidence and consistency safely. ![postpartum woman holding her baby](https://www.nourishmovelove.com/wp-content/uploads/2022/07/postpartum-workout-plan-1024x683.jpg) #### LET’S GET STARTED ## Download Your FREE Workout Plan Here Download the PDF calendar for this 30-day postpartum workout plan so you can easily access your daily workouts. Rebuild core and full body strength after baby\! [Download Plan](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumCalendar-1.pdf) ## Read A 5-Star Review ⭐⭐⭐⭐⭐ “This is my second postpartum recovery with you, and your focus on functional strength is life-changing! I have 2 workouts left in this challenge, and my fitness is almost back to what it was pre-pregnancy. Thank you for putting so much thought and effort into all your workout plans!” — Rachel S. ## Week 1 ![Postpartum Workout Plan: Week 1 calendar graphic with 6 days of postpartum workouts](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumWorkoutPlanWeek1-1024x325.jpg) ### Day 1: [8-Minute Booty Workout](https://www.nourishmovelove.com/8-minute-booty-workout-at-home/) and [10-Minute Postpartum Core \#1](https://www.nourishmovelove.com/5-postpartum-recovery-ab-exercises-beginner/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [8-Minute Booty Workout](https://youtu.be/UyABQFE6WBU) and [10-Minute Postpartum Core \#1](https://youtu.be/u3XXc_cTYJU) ### Day 2: [25-Minute Arm Workout](https://www.nourishmovelove.com/25-minute-beginner-arm-workout/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Arm Workout](https://youtu.be/tKKFSu5Ksrg) ### Day 3: [10-Minute Upper-Body Stretch](https://www.nourishmovelove.com/8-upper-body-stretches/) and [10-Minute Diastasis Recti Workout](https://www.nourishmovelove.com/postpartum-recovery-diastasis-recti-exercises/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [10-Minute Upper-Body Stretch](https://youtu.be/g6LjX16ejNY) and [10-Minute Diastasis Recti Workout](https://youtu.be/u4z7sBiGFA8) ### Day 4: [30-Minute Postpartum Strength Workout](https://www.nourishmovelove.com/9-postpartum-exercises/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Postpartum Strength Workout](https://youtu.be/tBLbReA19OE) ### Day 5: [10-Minute Low-Impact Cardio](https://www.nourishmovelove.com/beginner-cardio-workout-at-home/) and [10-Minute Postpartum Core \#2](https://www.nourishmovelove.com/5-pilates-ab-exercises-beginner/) - Workout Time: 20 Minutes - Equipment: Optional [Pilates Ball](https://amzn.to/3wcyZi5) - YouTube Links: [10-Minute Low-Impact Cardio](https://youtu.be/lZOH05EBEZI) and [10-Minute Postpartum Core \#2](https://youtu.be/aTq3nedqwFs) ### Day 6: [25-Minute Full-Body Workout](https://www.nourishmovelove.com/25-minute-dumbbell-workout-beginners/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Full-Body Workout](https://youtu.be/F3-vIZ4HljM) ### Day 7: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [Mobility and Recovery Exercises (10 Minutes)](https://www.nourishmovelove.com/mobility-exercises-muscle-recovery/) - [15-Minute Mobility Workout](https://www.nourishmovelove.com/15-minute-mobility-workout/) ## Week 2 ![Postpartum Workout Plan: Week 2 calendar graphic with 6 days of postpartum workouts](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumWorkoutPlanWeek2-1024x325.jpg) ### Day 8: [20-Minute Leg Workout](https://www.nourishmovelove.com/20-minute-beginner-leg-workout/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Link: [20-Minute Leg Workout](https://youtu.be/MFhCQnGulMk) ### Day 9: [10-Minute Upper-Body Workout](https://www.nourishmovelove.com/best-upper-body-exercises-women/) and [10-Minute Postpartum Core \#3](https://www.nourishmovelove.com/5-postpartum-ab-exercises-resistance-band-beginner/) - Workout Time: 20 Minutes - Equipment: Dumbbells and a [resistance band](https://hopefitnessgear.com/?sca_ref=3824751.KiMiNmpoBk) - YouTube Links: [10-Minute Upper Body Workout](https://youtu.be/war5qwhorI4) and [10-Minute Postpartum Core \#3](https://youtu.be/NP9WqzbsobI) ### Day 10: [10-Minute Full-Body Stretch](https://www.nourishmovelove.com/morning-stretch-routine/) and [10-Minute Diastasis Recti Workout](https://www.nourishmovelove.com/postpartum-recovery-diastasis-recti-exercises/) - Workout Time: 20 Minutes - Equipment: Optional [foam roller](http://amzn.to/3nA2XpH) - YouTube Links: [10-Minute Full-Body Stretch](https://youtu.be/6NFEr2SSesM) and [10-Minute Diastasis Recti Workout](https://youtu.be/u4z7sBiGFA8) ### Day 11: [7 Best Strength Training Exercises](https://www.nourishmovelove.com/7-best-strength-training-exercises-for-women/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Full-Body Strength Workout](https://youtu.be/tiyU63Pv9lY) ### Day 12: [10-Minute Cardio Kickboxing](https://www.nourishmovelove.com/cardio-kickboxing-tabata-workout/) and [10-Minute Postpartum Core \#4](https://www.nourishmovelove.com/5-postpartum-recovery-ab-exercises-advanced/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [10-Minute Cardio Kickboxing](https://youtu.be/1FRhkeWxbVM) and [10-Minute Postpartum Core \#4](https://youtu.be/TdE6qpZ9u88) ### Day 13: [30-Minute Full-Body Strength Workout](https://www.nourishmovelove.com/full-body-workout-at-home/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Full-Body Strength Workout](https://youtu.be/g_gHHMdi8qc) ### Day 14: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [7 Stretches for Lower Back Pain](https://www.nourishmovelove.com/stretches-for-lower-back-pain/) - [7 Best Hip Mobility Exercises](https://www.nourishmovelove.com/hip-mobility-exercises/) ## Week 3 ![Postpartum Workout Plan: Week 3 calendar graphic with 6 days of postpartum workouts](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumWorkoutPlanWeek3-1024x325.jpg) ### Day 15: [15-Minute Abs, Butt and Thighs](https://www.nourishmovelove.com/6-exercises-to-tone-your-abs-butt-thighs/) and [10-Minute Postpartum Core \#5](https://www.nourishmovelove.com/5-pilates-ab-exercises-advanced/) - Workout Time: 25 Minutes - Equipment: Optional [Pilates Ball](https://amzn.to/3wcyZi5) - YouTube Links: [15-Minute Abs, Butt and Thighs](https://youtu.be/MNJBQmuUfP0) and [10-Minute Postpartum Core \#5](https://youtu.be/0AJBIwWbTfI) ### Day 16: [25-Minute Arms and Back](https://www.nourishmovelove.com/25-minute-arm-and-back-workout/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Arms and Back](https://youtu.be/xScNbA4-Ruk) ### Day 17: [10-Minute Upper-Body Stretch](https://www.nourishmovelove.com/8-upper-body-stretches/) and [10-Minute Diastasis Recti Workout](https://www.nourishmovelove.com/postpartum-recovery-diastasis-recti-exercises/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [10-Minute Upper-Body Stretch](https://youtu.be/g6LjX16ejNY) and [10-Minute Diastasis Recti Workout](https://youtu.be/u4z7sBiGFA8) ### Day 18: [20-Minute Full-Body Strength (No Repeats)](https://www.nourishmovelove.com/full-body-strength-workout-no-repeats/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Link: [20-Minute Full-Body Strength (No Repeats)](https://youtu.be/q1wFPBY6IYI) ### Day 19: [15-Minute Low-Impact Cardio](https://www.nourishmovelove.com/15-minute-cardio-workout-at-home/) and [10-Minute Postpartum Core \#6](https://www.nourishmovelove.com/5-postpartum-ab-exercises-resistance-band-advanced/) - Workout Time: 25 Minutes - Equipment: Optional [resistance band](https://hopefitnessgear.com/?sca_ref=3824751.KiMiNmpoBk) - YouTube Links: [15-Minute Low-Impact Cardio](https://youtu.be/sEhb2kuyfeo) and [10-Minute Postpartum Core \#6](https://youtu.be/4_gzLGrryF0) ### Day 20: [15-Minute Full-Body Strength](https://www.nourishmovelove.com/15-minute-strength-workout/) - Workout Time: 15 Minutes - Equipment: Dumbbells - YouTube Link: [15-Minute Full-Body Strength](https://youtu.be/lvU8Mhsi7rw) ### Day 21: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [5 Daily Mobility Exercises](https://www.nourishmovelove.com/mobility-exercises/) - [10-Minute Full-Body Stretch Routine](https://www.nourishmovelove.com/10-minute-full-body-stretch-routine/) ## Week 4 ![Postpartum Workout Plan: Week 4 calendar graphic with 6 days of postpartum workouts](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumWorkoutPlanWeek4-1024x325.jpg) ### Day 22: [35-Minute Unilateral Leg Workout](https://www.nourishmovelove.com/6-single-leg-exercises/) - Workout Time: 35 Minutes - Equipment: Dumbbells - YouTube Link: [35-Minute Unilateral Leg Workout](https://youtu.be/6N2ewrmSZCo) ### Day 23: [35-Minute Unilateral Arm Workout](https://www.nourishmovelove.com/unilateral-workout-arms/) - Workout Time: 35 Minutes - Equipment: Dumbbells - YouTube Link: [35-Minute Unilateral Arm Workout](https://youtu.be/939L_nUJmr0) ### Day 24: [10-Minute Full-Body Stretch](https://www.nourishmovelove.com/morning-stretch-routine/) and [10-Minute Diastasis Recti Workout](https://www.nourishmovelove.com/postpartum-recovery-diastasis-recti-exercises/) - Workout Time: 20 Minutes - Equipment: Optional [foam roller](http://amzn.to/3nA2XpH) - YouTube Links: [10-Minute Full-Body Stretch](https://youtu.be/6NFEr2SSesM) and [10-Minute Diastasis Recti Workout](https://youtu.be/u4z7sBiGFA8) ### Day 25: [30-Minute Postpartum Strength Workout](https://www.nourishmovelove.com/9-postpartum-exercises/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Postpartum Strength Workout](https://youtu.be/tBLbReA19OE) ### Day 26: [10-Minute Glute Activation](https://www.nourishmovelove.com/glute-activation/) and [10-Minute Postpartum Core \#7](https://www.nourishmovelove.com/5-postpartum-ab-exercises-mini-band/) - Workout Time: 20 Minutes - Equipment: Optional [resistance band](https://hopefitnessgear.com/?sca_ref=3824751.KiMiNmpoBk) - YouTube Links: [10-Minute Glute Activation](https://youtu.be/pHvp9LXf5i4) and [10-Minute Postpartum Core \#7](https://youtu.be/e5nT_dBhJaE) ### Day 27: [30-Minute Full-Body Strength Pyramid](https://www.nourishmovelove.com/30-minute-pyramid-workout-strength/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Full-Body Strength Pyramid](https://youtu.be/yVzS9ZdHGjU) ### Day 28: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [5 Best Thoracic Mobility Exercises](https://www.nourishmovelove.com/thoracic-mobility-exercises/) - [Best Hip Flexor Exercises (5 Stretches)](https://www.nourishmovelove.com/5-best-hip-flexor-stretches/) ![Diastasis recti exercises: Elevated Leg Extension + 2 Circles](https://www.nourishmovelove.com/wp-content/uploads/2020/11/Elevated-Leg-Extension-2-Circles-1-1024x683.jpg) ## Postpartum Workout Program Details ### 1\. Gym Equipment Needed: [A Set of Dumbbells](https://www.torquefitness.com/#a_aid=nourishmovelove). Most of the daily strength workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. [Shop my dumbbells here](https://www.torquefitness.com/#a_aid=nourishmovelove) (Discount Code: NML5). Optional Exercise Equipment: [A pilates ball](https://amzn.to/3wcyZi5). You can also use a throw pillow if you don’t have a pilates ball available. [A long loop resistance band and a mini loop resistance band (Discount Code: NML).](https://www.hopefitnessgear.com/?ref=NML) You can also use a towel if you don’t have a resistance band available. ### 2\. Time Requirement: Workouts vary from 10-35 minutes a day, 6 days per week. Take more rest days as needed. If you’d like to scale back to 3 workouts per week, I’d recommend: - 2 Core Recovery Days - 1 Full-Body Strength Day Show yourself some grace! The first workouts postpartum are humbling. Do your best and forget the rest. Use lighter weights as needed, and take additional rest days. ### 3\. Fitness Level: This is a postpartum-friendly workout plan. The daily workout videos do offer exercise variations, modifications and options to increase or decrease the intensity as needed. ### 4\. Cost: FREE\! No sign-up needed – this is a free postpartum workout plan. ## FAQs **What are the best postpartum workouts for beginners? The best [postpartum workouts](https://www.nourishmovelove.com/postpartum-workout-plans/) for beginners focus on restoring core strength, strengthening pelvic floor muscles and gently rebuilding overall muscle. Low-impact movements like pelvic tilts, glute bridges, heel slides, bodyweight squats and seated or standing marches are great exercises to begin with. These exercises help reconnect your muscles, improve posture and support everyday activities like carrying your baby. Check out my [postpartum fitness test](https://www.nourishmovelove.com/postpartum-fitness-test/) before returning to high-impact or high-intensity exercise. How do I safely exercise after a C-section? After a C-section, it’s important to allow your body time to heal (typically 6-8 weeks, or as advised by your doctor). Begin with gentle core activation and walking before progressing to more intense exercises. In your post-C-section workout plan, focus on breathing exercises, pelvic floor engagement and gentle mobility movements to restore strength without stressing the incision. Always listen to your body. If you experience pain, swelling or discomfort, scale back and consult your OB-GYN or healthcare provider. Gradual progression is key to a safe recovery. How can I address or prevent diastasis recti after pregnancy? [Diastasis recti](https://www.nourishmovelove.com/diastasis-recti-program/) (abdominal separation) is common after pregnancy. Symptoms may include: incontinence, low back pain and poor posture. Addressing it early can improve core stability and reduce back or pelvic pain. Gentle transverse abdominis engagement, pelvic tilts, modified planks and core breathing exercises are effective for healing and prevention. Avoid traditional crunches or sit-ups early on, as they can worsen separation. If it’s available to you, I’d recommend seeing a pelvic floor physical therapist. Are there any concerns about exercising while breastfeeding? Exercising while breastfeeding is not only safe, it can actually make you feel more energized, stronger and more like yourself again. A few tips that helped me: stay hydrated, eat balanced meals and time workouts after a feeding or pumping session so you’re comfortable. Low- to moderate-intensity exercise rarely affects milk quality or quantity, but you should listen to your body and adjust your workout intensity as needed. ## How to Download and Use This Postpartum Workout Plan 1. [Download the Postpartum Workout Plan Week by Week PDF by clicking here](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumCalendar-1.pdf), or bookmark this webpage for reference. 2. Save this workout calendar to your mobile device home screen for easy access. 1. Open [this workout calendar PDF](https://www.nourishmovelove.com/wp-content/uploads/2022/12/PostpartumCalendar-1.pdf) in the Safari browser on your phone. 2. Tap the bottom arrow in the center of your screen. 3. Select ‘Add to Home Screen’. 3. Hover over and then click on the bold text each day to access the workout on nourishmovelove.com. Or scroll to find the [daily workouts on YouTube.](https://youtube.com/playlist?list=PLpa0d6IJAhbhcctb8FSSC-0EZzE-UVRRC) 4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via [this YouTube Playlist: Postpartum Workout Plan (Free 4-Week Program)](https://youtube.com/playlist?list=PLpa0d6IJAhbhcctb8FSSC-0EZzE-UVRRC). 5. Share your daily workouts with me by tagging [@nourishmovelove](https://www.instagram.com/nourishmovelove/) on social and ‘Pin’ the daily workouts on [Pinterest](https://www.pinterest.com/nourishmovelove/) so you can do them again. ## Pin This 1-Month Postpartum Workout Program ![Postpartum Workout Plan pin for pinterest](https://www.nourishmovelove.com/wp-content/uploads/2023/01/PostpartumWorkoutPlanPin1-683x1024.jpg) ## Leave A Review Your review helps us keep creating free workouts. Did you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey. This Program is SO worth it\! April 3, 2026 I found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby wasn’t the best sleeper and some days I just needed to rest/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20\! Reesha Ramoutar Thank you so much for this program!\! February 25, 2026 Hi Lindsey, I write this comment to thank you from the bottom of my heart for making this program available for free!! I discovered your YouTube channel and website for my first pregnancy. It helped me stay strong and prepared during pregnancy. It is only now, at 2 years postpartum, that I have been able to complete the postpartum program. I feel my core/pelvic floor is stronger, and my overall strength is increasing because I am restarting the program for a 2nd month and am able to scale up to 15 lbs for some exercises. Thank you. God’s blessings for you and your family\! Regina Postpartum Recovery and Motivation January 3, 2026 I had my third child by emergency c-section two years ago and I have struggled ever since to find the motivation and overall knowledge of what I needed to do to help engage and strengthen my core. I really just had no idea what to do and as a mom and wife, I suffered from decision fatigue. I found this program and this was exactly what I needed. I love that I can read the exercises or watch on Youtube. I love that someone else is telling what movements I need to do. I’ve only done the postpartum monthly plan once and plan on doing it again but it has changed my life. I feel stronger, happier and connected with my body. My ab separation has decreased so much. Thank you for giving women access to free and engaging workouts\! Catherine McCannon Perfect gentle introduction back to fitness after baby December 30, 2025 Loved working through this program after I was 6 weeks postpartum. Helped me reconnect to my core and begin getting some endurance back before moving on to other fitness programs. Anna Postpartum recovery December 28, 2025 This was my first time using dumbells and strength training! It was easy to follow, encouraging and I could see improvement when I repeated a workout a week or two later. Thankyou for making these workouts accessible, and maybe even fun for beginners like me!!\! Jacilyn Note:** Before beginning any new exercise program, you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program, Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle. This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
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