🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 18 (from laksa078)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa018.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.runnersworld.com/women/a25992324/postpartum-exercises/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.runnersworld.com/women/a25992324/postpartum-exercises/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.runnersworld.com\/women\/a25992324\/postpartum-exercises\/","crawl_time":1775457339,"first_indexed_time":1550611866,"http_code":200,"src_unparsed":"com,runnersworld!www,\/women\/a25992324\/postpartum-exercises\/ s443","src_root_hash":"5017140934760129618","history_drop_reason":null,"meta_title":"Postpartum Exercises | Post Pregnancy Workout for Runners","meta_descriptions":["Pregnancy changes much more than the size of your stomach. Ease into your post-pregnancy fitness routine with these low-impact exercises."],"attrs_boilerpipe_text":"If you’re here, we probably don’t need to tell you that\npregnancy\nchanges\nmuch\nmore than just the size of your belly.\n“Your blood volume increases, your hormones shift, you gain weight, and your pelvis widens,” says\nAmanda Butler\n, NASM- and PROnatal-certified personal trainer and creator of the Butler Method for NeoU Fitness, who has a 1-year-old son.\nAnd that’s not even getting into things like diastasis recti (separation of the abdominal muscles), C-sections (a major surgery that requires major recovery), and postpartum depression—all of which are extremely common. A third of new moms experience diastasis recti, per a\nBritish Journal of Sports Medicine\nstudy; another third deliver via C-section, according to the\nAmerican Journal of Obstetrics and Gynecology\n; and one in nine women battle postpartum depression, according to the\nCenters for Disease Control and Prevention\n.\nJoin Runner's World+ for unlimited access to the best training tips for runners\nAll of these changes—plus a crazy schedule and lack of\nsleep\n—can seriously interfere with your ability to even\nthink\nabout a post-pregnancy workout, never mind actually do one. But as long as you have the clear from your doc (which will take longer if you had a C-section), there are real benefits to easing back into a fitness routine after birth.\nThe\nAmerican College of Obstetricians and Gynecologists\n(ACOG) says that postpartum exercise can strengthen your\ncore\n, boost your energy, help prevent postpartum depression, promote sleep, and relieve\nstress\n. (So basically, all the awesome benefits you experienced\nbefore\ngiving birth.) That’s why ACOG recommends new moms do some form of moderate intensity cardio—even if that’s just taking baby for a walk in the stroller—for 150 minutes a week (or about 20 minutes each day) and\nstrength train\nat least twice a week.\nPlus, it’s 100 percent natural to want to look and feel better after giving birth—especially if you’ve been a runner or athlete your whole life. Just be sure to be patient and gentle with yourself during this time. There’s no rush to push yourself.\nSome words of warning: You may need to shift your mindset (and workouts) if you’re used to training at an intense level.\n“You may have less strength or endurance during the postpartum period,” says\nJill Barnes, Ph.D.\n, an assistant professor of kinesiology at the University of Wisconsin-Madison. “This is a time to really listen to your body and how it is recovering.”\nAnd that word—\nrecovering\n—is key. Think of pregnancy, labor, and delivery as a 40-week training cycle for a marathon—it didn’t happen overnight or even in a few weeks—so it will take time to bounce back.\n“Your body may feel different, much like when you’re recovering from an injury,” Barnes says. (Because, well, you kinda are.) “There’s no need to perform at pre-pregnancy standards right away.”\nThat’s why Barnes suggests short five to 10 minutes of exercise, spread out throughout the day, instead of full 30-minute workouts. (This might also work better with your new-mom schedule.)\nButler agrees, adding that, much like when you’re rehabbing an injury, certain exercises can help you recover faster.\n“It’s very important to let diastasis recti heal,” she says. “But doing the correct core exercises—ones that don’t involve crunching and twisting—can help strengthen your core back up.”\nThat’s where this post-pregnancy workout from Butler comes in.\n“Strengthening your core and legs is important for both caring for your newborn and easing back into running,” she says.\nHow to use this list\n: Each of the postpartum exercises below are demonstrated by Butler so you can see the proper form. Perform each for 30 seconds, then repeat the circuit three times through. Aim to do this workout two or three times a week to regain some of that pre-pregnancy strength—and hit the pavement stronger than ever. If you want to break the workout up into shorter workouts spread out throughout the day, perform each exercise once, 3 times throughout the day. You will need a small resistance band and a hand towel. An exercise mat is optional.\nJoin Runner’s World+ for more performance-boosting workouts!\nSquat With Band\nPlace a\nresistance band\naround both legs, just above your knees. Stand with feet just wider than shoulder-width apart. Send hips back and lower into a squat position, gently pushing on the resistance band with thighs to keep it in place. Keep your chest lifted the entire time. Return to standing position. Repeat.\nForward Lunge\nStart standing with feet hip-width distance apart and arms at sides. Take one big step forward with your right leg and bend both knees to drop into a lunge position. Both legs form 90-degree angles and right knee tracks over toes. Press through right heel to return leg to start. Repeat with left leg, then continue to alternate between legs.\nStep Out\nPlace a resistance band around both legs at mid-shin. Stand with feet shoulder-width apart and send hips back to lower into a mini-squat position with hands clasped in front of chest. Staying in this position, step right foot out to the right. Return foot to start and continue stepping out for 30 seconds. Repeat on left side.\nBent-Over Row With Band\nStart standing, step right foot forward, and lower into a lunge in which right knee is directly over right ankle, right elbow rests on right knee, back is long and neck is straight. Step on a resistance band with right foot (or loop it around the foot). You may need to use longer resistance band or a lower weight (easier to stretch) band for this one. Grab the other end of the band with left hand then pull it straight up to ribs. Return to start and continue for 30 seconds. Then repeat on other side.\nBelly Breathing\nAssume a comfortable seated position, then inhale through your nose so your stomach expands out. Exhale with intention through pursed lips, pulling belly button in toward spine and tightening your core. Repeat.\nPelvic Tilt\nLie faceup with knees bent and feet flat on floor, inhale through your nose until your stomach fills with air. Draw belly button in as you exhale through your mouth, pressing your low back into the floor and curling your hips (pelvis) up closer to your chest. This move is very subtle. Continue to repeat with each breath.\nGlute Bridge\nLie faceup with knees bent, feet flat on floor, and arms resting at sides. Squeeze glutes and hamstrings to lift hips up off floor, keeping core engaged throughout. Lower hips and repeat. To make this move harder, add a resistance band around your legs just above the knees. Continue to press knees out to keep tension on the band.\nModified Forearm Plank\nRunner's World\nKneel on floor on all fours. Place forearms and hands are flat on the floor. Walk arms out slowly to lower your hips until you are in a modified forearm plank: core is engaged, shoulders are directly over elbows, and body forms a straight line from knees to shoulders. Hold for 30 seconds.\nModified Side Plank\nRunner's World\nLie on your left side so that left forearm is on the floor, left shoulder is stacked over left elbow, and knees are stacked. Press hips up to a side plank and hold for 30 seconds. Repeat on other side.\nHeel Slide\nLie faceup with knees bent, arms resting at sides, and place heels on a towel (or wear socks on a smooth surface). Inhale, then as you exhale, pull your heels back toward your glutes, keeping your lower back glued to the floor. Continue to repeat.\nAll Images:\nJulia Hembree Smith\nKiera Carter has a decade's worth of experience covering fitness, health, and lifestyle topics for national magazines and websites. In a past life, she was the executive digital editor of Shape and has held staff positions at Fit Pregnancy, Natural Health, Prevention, and Men’s Health. Her work has been published by Marie Claire, Cosmopolitan, Travel + Leisure, and more. She spends her free time boxing, traveling, and watching any movie or show with a strong female lead. She is currently based in New York.","attrs_markdown":"[![Search](https:\/\/www.runnersworld.com\/_assets\/design-tokens\/fre\/static\/icons\/search.f1c199c.svg)Search](https:\/\/www.runnersworld.com\/search\/)\n\n![Close](https:\/\/www.runnersworld.com\/_assets\/design-tokens\/fre\/static\/icons\/close.38e3324.svg)\n***\n- [Newsletter](https:\/\/www.runnersworld.com\/email\/runnersworld-newsletter)\n- [Runner's World+](https:\/\/www.runnersworld.com\/runners-stories\/a40022688\/runners-world-plus-membership-news-benefits\/)\n- [Subscribe](https:\/\/store.runnersworld.com\/runners-world-premium-membership-5999.html?cds_tracking_code=rwpanelnav)\n- [My Bookmarks](https:\/\/www.runnersworld.com\/my-stuff\/)\n- [Amazing Runner's World Show](https:\/\/www.runnersworld.com\/amazing-runners-world-show\/)\n- [Training](https:\/\/www.runnersworld.com\/training\/)\n- [Health - Injuries](https:\/\/www.runnersworld.com\/health-injuries\/)\n- [Nutrition - Weight 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[Women](https:\/\/www.runnersworld.com\/women\/)\n2. [Workouts](https:\/\/www.runnersworld.com\/workouts\/)\n3. [10 Postpartum Exercises to Help New Moms Return to Running](https:\/\/www.runnersworld.com\/women\/a25992324\/postpartum-exercises\/)\n# 10 Postpartum Exercises to Help New Moms Return to Running\nEase into your post-pregnancy fitness routine with these low-impact exercises.\n\nBy [Kiera Carter](https:\/\/www.runnersworld.com\/author\/4205\/kiera-aaron\/ \"Kiera Carter\")\n\nUpdated: Oct 05, 2020 2:57 PM EDT\n\n![bookmarks](https:\/\/www.runnersworld.com\/_assets\/design-tokens\/fre\/static\/icons\/saved.ad81f1a.svg?primary=%2523000000)\n\n![Open share options](https:\/\/www.runnersworld.com\/_assets\/design-tokens\/fre\/static\/icons\/social\/sharing.89c15b8.svg)\n\n![postpartum exercises](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/rw-amanda-postpartum-modified-side-plank-1548176360.jpg?crop=0.667xw:1.00xh;0.180xw,0&resize=640:*)\n\nRunner's World\n\nWe earn a commission for products purchased through some links in this article. [Why Trust Us?](https:\/\/www.runnersworld.com\/gear\/a29111408\/runners-world-shoe-reviews\/)\n\nIf you’re here, we probably don’t need to tell you that [pregnancy](https:\/\/www.runnersworld.com\/health-injuries\/a24688499\/can-you-run-while-pregnant-safe\/) changes *much* more than just the size of your belly.\n\n“Your blood volume increases, your hormones shift, you gain weight, and your pelvis widens,” says [Amanda Butler](http:\/\/www.amanda-butler.com\/), NASM- and PROnatal-certified personal trainer and creator of the Butler Method for NeoU Fitness, who has a 1-year-old son.\n\nAnd that’s not even getting into things like diastasis recti (separation of the abdominal muscles), C-sections (a major surgery that requires major recovery), and postpartum depression—all of which are extremely common. A third of new moms experience diastasis recti, per a [*British Journal of Sports Medicine*](https:\/\/bjsm.bmj.com\/content\/50\/17\/1092) study; another third deliver via C-section, according to the [*American Journal of Obstetrics and Gynecology*](https:\/\/www.ajog.org\/article\/S0002-9378%2810%2900838-0\/abstract); and one in nine women battle postpartum depression, according to the [Centers for Disease Control and Prevention](https:\/\/www.cdc.gov\/reproductivehealth\/depression\/index.htm).\n\n[***Join Runner's World+ for unlimited access to the best training tips for runners***](https:\/\/store.runnersworld.com\/runners-world-premium-membership-3.html?cds_tracking_code=rwengredirect)\n\nAll of these changes—plus a crazy schedule and lack of [sleep](https:\/\/www.runnersworld.com\/health-injuries\/a31020839\/runners-slow-wave-sleep\/)—can seriously interfere with your ability to even *think* about a post-pregnancy workout, never mind actually do one. But as long as you have the clear from your doc (which will take longer if you had a C-section), there are real benefits to easing back into a fitness routine after birth.\n\nThe [American College of Obstetricians and Gynecologists](https:\/\/www.acog.org\/Patients\/FAQs\/Exercise-After-Pregnancy?IsMobileSet=false) (ACOG) says that postpartum exercise can strengthen your [core](https:\/\/www.runnersworld.com\/training\/a34128082\/ab-circuit-you-can-do-anywhere\/), boost your energy, help prevent postpartum depression, promote sleep, and relieve [stress](https:\/\/www.runnersworld.com\/training\/a32840182\/exercise-for-stress-relief\/). (So basically, all the awesome benefits you experienced *before* giving birth.) That’s why ACOG recommends new moms do some form of moderate intensity cardio—even if that’s just taking baby for a walk in the stroller—for 150 minutes a week (or about 20 minutes each day) and [strength train](https:\/\/www.runnersworld.com\/training\/a20805692\/strength-training-exercises-for-runners\/) at least twice a week.\n\nPlus, it’s 100 percent natural to want to look and feel better after giving birth—especially if you’ve been a runner or athlete your whole life. Just be sure to be patient and gentle with yourself during this time. There’s no rush to push yourself.\n\nSome words of warning: You may need to shift your mindset (and workouts) if you’re used to training at an intense level.\n\n“You may have less strength or endurance during the postpartum period,” says [Jill Barnes, Ph.D.](https:\/\/kinesiology.education.wisc.edu\/staff\/barnes-jill\/#:~:text=Biography,Dr.), an assistant professor of kinesiology at the University of Wisconsin-Madison. “This is a time to really listen to your body and how it is recovering.”\n\n###### Related Story\n- [![](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/rw-imagelibrary2020-hires-586-1603218329.jpg?crop=1.00xw:0.752xh;0,0.0529xh&resize=300:*)10 Tips for Getting Back into Running Shape](https:\/\/www.runnersworld.com\/training\/a20835966\/10-keys-to-getting-back-in-running-shape\/)\n\nAnd that word—*recovering*—is key. Think of pregnancy, labor, and delivery as a 40-week training cycle for a marathon—it didn’t happen overnight or even in a few weeks—so it will take time to bounce back.\n\n“Your body may feel different, much like when you’re recovering from an injury,” Barnes says. (Because, well, you kinda are.) “There’s no need to perform at pre-pregnancy standards right away.”\n\nThat’s why Barnes suggests short five to 10 minutes of exercise, spread out throughout the day, instead of full 30-minute workouts. (This might also work better with your new-mom schedule.)\n\n[TheraBand Resistance Bands Set](https:\/\/www.amazon.com\/dp\/B003YR7G8K?tag=runnersworld-auto-20)\n\n[![TheraBand Resistance Bands Set](https:\/\/hips.hearstapps.com\/vader-prod.s3.amazonaws.com\/1550596569-41JWELAbmsL.jpg?crop=0.968xw:0.968xh;0.0100xw,0.0200xh&resize=980:*)](https:\/\/www.amazon.com\/dp\/B003YR7G8K?tag=runnersworld-auto-20)\n\n[\\$13Amazon](https:\/\/www.amazon.com\/dp\/B003YR7G8K?tag=runnersworld-auto-20)\n\nButler agrees, adding that, much like when you’re rehabbing an injury, certain exercises can help you recover faster.\n\n“It’s very important to let diastasis recti heal,” she says. “But doing the correct core exercises—ones that don’t involve crunching and twisting—can help strengthen your core back up.”\n\nThat’s where this post-pregnancy workout from Butler comes in.\n\n“Strengthening your core and legs is important for both caring for your newborn and easing back into running,” she says.\n\n**How to use this list**: Each of the postpartum exercises below are demonstrated by Butler so you can see the proper form. Perform each for 30 seconds, then repeat the circuit three times through. Aim to do this workout two or three times a week to regain some of that pre-pregnancy strength—and hit the pavement stronger than ever. If you want to break the workout up into shorter workouts spread out throughout the day, perform each exercise once, 3 times throughout the day. You will need a small resistance band and a hand towel. An exercise mat is optional.\n\n[Join Runner’s World+ for more performance-boosting workouts\\!](https:\/\/www.runnersworld.com\/training\/a26078105\/join-runners-world\/)\n***\n## Squat With Band\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-squatwithband-1548175874.mp4\/poster.jpg)\n\nPlace a [resistance band](https:\/\/www.runnersworld.com\/training\/a24843120\/resistance-band-exercises\/) around both legs, just above your knees. Stand with feet just wider than shoulder-width apart. Send hips back and lower into a squat position, gently pushing on the resistance band with thighs to keep it in place. Keep your chest lifted the entire time. Return to standing position. Repeat.\n***\n## Forward Lunge\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-lunge-with-band-1548175940.mp4\/poster.jpg)\n\nStart standing with feet hip-width distance apart and arms at sides. Take one big step forward with your right leg and bend both knees to drop into a lunge position. Both legs form 90-degree angles and right knee tracks over toes. Press through right heel to return leg to start. Repeat with left leg, then continue to alternate between legs.\n***\n## Step Out\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-stepout-1548175985.mp4\/poster.jpg)\n\nPlace a resistance band around both legs at mid-shin. Stand with feet shoulder-width apart and send hips back to lower into a mini-squat position with hands clasped in front of chest. Staying in this position, step right foot out to the right. Return foot to start and continue stepping out for 30 seconds. Repeat on left side.\n***\n## Bent-Over Row With Band\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-bent-over-row-1548176033.mp4\/poster.jpg)\n\nStart standing, step right foot forward, and lower into a lunge in which right knee is directly over right ankle, right elbow rests on right knee, back is long and neck is straight. Step on a resistance band with right foot (or loop it around the foot). You may need to use longer resistance band or a lower weight (easier to stretch) band for this one. Grab the other end of the band with left hand then pull it straight up to ribs. Return to start and continue for 30 seconds. Then repeat on other side.\n***\n## Belly Breathing\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-belly-breathing-1548176088.mp4\/poster.jpg)\n\nAssume a comfortable seated position, then inhale through your nose so your stomach expands out. Exhale with intention through pursed lips, pulling belly button in toward spine and tightening your core. Repeat.\n***\n## Pelvic Tilt\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-pelvic-tilt-with-arm-out-1550599816.mp4\/poster.jpg)\n\nLie faceup with knees bent and feet flat on floor, inhale through your nose until your stomach fills with air. Draw belly button in as you exhale through your mouth, pressing your low back into the floor and curling your hips (pelvis) up closer to your chest. This move is very subtle. Continue to repeat with each breath.\n***\n## Glute Bridge\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-glute-bridge-1548176221.mp4\/poster.jpg)\n\nLie faceup with knees bent, feet flat on floor, and arms resting at sides. Squeeze glutes and hamstrings to lift hips up off floor, keeping core engaged throughout. Lower hips and repeat. To make this move harder, add a resistance band around your legs just above the knees. Continue to press knees out to keep tension on the band.\n***\n## Modified Forearm Plank\n![modified plank](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/rw-amanda-postpartum-modified-plank-1548176291.jpg?crop=1xw:1xh;center,top&resize=980:*)\n\nRunner's World\n\nKneel on floor on all fours. Place forearms and hands are flat on the floor. Walk arms out slowly to lower your hips until you are in a modified forearm plank: core is engaged, shoulders are directly over elbows, and body forms a straight line from knees to shoulders. Hold for 30 seconds.\n***\n## Modified Side Plank\n![postpartum exercises](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/rw-amanda-postpartum-modified-side-plank-1548176360.jpg?crop=1xw:1xh;center,top&resize=980:*)\n\nRunner's World\n\nLie on your left side so that left forearm is on the floor, left shoulder is stacked over left elbow, and knees are stacked. Press hips up to a side plank and hold for 30 seconds. Repeat on other side.\n***\n## Heel Slide\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-heel-slides-1548176447.mp4\/poster.jpg)\n\nLie faceup with knees bent, arms resting at sides, and place heels on a towel (or wear socks on a smooth surface). Inhale, then as you exhale, pull your heels back toward your glutes, keeping your lower back glued to the floor. Continue to repeat.\n***\n*All Images: [Julia Hembree Smith](https:\/\/www.juliahembreephoto.com\/)*\n\n![Headshot of Kiera Carter](https:\/\/hips.hearstapps.com\/rover\/profile_photos\/057955ef-c87f-4f19-a05a-c3c81a722bbf_1554142693.file?fill=1:1&resize=120:*)\n\n[Kiera Carter](https:\/\/www.runnersworld.com\/author\/4205\/kiera-aaron\/)\n\nKiera Carter has a decade's worth of experience covering fitness, health, and lifestyle topics for national magazines and websites. In a past life, she was the executive digital editor of Shape and has held staff positions at Fit Pregnancy, Natural Health, Prevention, and Men’s Health. Her work has been published by Marie Claire, Cosmopolitan, Travel + Leisure, and more. She spends her free time boxing, traveling, and watching any movie or show with a strong female lead. She is currently based in New York.\n\nWatch Next\n\nAdvertisement - Continue Reading Below\n\n## [Workouts](https:\/\/www.runnersworld.com\/workouts\/)\n[![legs of young woman training in park, stretching resistance band](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/legs-of-young-woman-training-in-park-stretching-royalty-free-image-1706539872.jpg?crop=0.668xw:1.00xh;0.106xw,0&resize=360:*)The Best Resistance Bands](https:\/\/www.runnersworld.com\/gear\/g36607547\/resistance-bands\/)\n\n[![best dumbbells](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/run-best-dumbbells-63ff82a1bc808.jpg?crop=0.502xw:1.00xh;0.316xw,0&resize=360:*)The 10 Best Dumbbells for Your Home Gym](https:\/\/www.runnersworld.com\/gear\/g36469248\/best-dumbbells\/)\n\n[![30 minute treadmill progression run](https:\/\/hips.hearstapps.com\/vidthumb\/images\/2022-runnersworld-inhouseshoots-ep29-30minprogessionrun-dm-v02-thumb-1668189865.jpg?crop=0.492xw:0.875xh;0.508xw,0&resize=360:*)30-Minute Treadmill Progression Run](https:\/\/www.runnersworld.com\/training\/a70854646\/30-minute-treadmill-progression-run-workout\/)\n\n[![World Athletics Indoor Championships Kujawy Pomorze](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/b1fb8bb4-3b92-4b28-8bd2-4df50f19f076.jpeg?crop=0.714xw:1xh;0.031xw,0xh&resize=360:*)This Workout Helps Cooper Lutkenhaus Build Speed](https:\/\/www.runnersworld.com\/training\/a70780479\/cooper-lutkenhaus-speed-workout\/)\n\nAdvertisement - Continue Reading Below\n\n[![Person gripping a kettlebell with one hand while standing on an exercise mat.](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/eb071826-fb73-4250-8f6a-63e69fdd985d.jpg?crop=0.675xw:1xh;0.181xw,0xh&resize=360:*)How to Build a Strength Base in 4 Weeks](https:\/\/www.runnersworld.com\/training\/a70678775\/strength-base-runners-plan\/)\n\n[![Mid adult man running on treadmill at the gym](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/49501b00-38a5-40e8-9e76-c101f3d77980.jpeg?crop=0.667xw:1xh;0.205xw,0xh&resize=360:*)These 3 Treadmill Workouts Build Run\/Walk Speed](https:\/\/www.runnersworld.com\/training\/a70588751\/run-walk-treadmill-workouts\/)\n\n[![thoracic mobility](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/thoracic-mobility-adam-hoff-seated-eagle-arms-dynamic-stretch-716-1657733307.jpg?crop=0.503xw:0.754xh;0.221xw,0.17xh&resize=360:*)Thoracic Mobility Moves for Back Ache Relief](https:\/\/www.runnersworld.com\/health-injuries\/a70596365\/thoracic-mobility-moves-for-runners\/)\n\n[![a person running on a roadside with a grassy area in the foreground](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/170-mtrappe-dsc6003-6994c8cc7c461.jpg?crop=0.668xw:1.00xh;0.167xw,0&resize=360:*)5 Workouts to Improve Your VO2 Max](https:\/\/www.runnersworld.com\/training\/a70406552\/workouts-to-increase-vo2-max\/)\n\n[![Woman running outdoors on a trail with a scenic view in the background.](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/f70db26b-4661-47dd-9a25-c544a5592d60.jpg?crop=0.666963094709xw:1xh;center,top&resize=360:*)How to Boost Your VO2 Max With Just 1 Workout](https:\/\/www.runnersworld.com\/training\/a70347085\/vo2-max-workout-norwegian-4x4\/)\n\n[![strength training exercises](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/plank-1538507129.jpg?crop=0.670xw:1.00xh;0.167xw,0&resize=360:*)10 Strength Training Exercises for Runners](https:\/\/www.runnersworld.com\/training\/a70173409\/strength-training-best-exercises-for-runners\/)\n\n[![winnie strength training](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/workout-5-0021-6965088752de4.jpg?crop=0.511xw:0.767xh;0.186xw,0.221xh&resize=360:*)Quads & Core Workout—Leveled Up\\!](https:\/\/www.runnersworld.com\/training\/a70011372\/race-ready-strength-training-program-quads-core-workout-leveled-up\/)\n\n[![person performing a lunge exercise with a kettlebell](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/split-squat-bottoms-up-press-0003-69778618ed4e7.jpg?crop=0.498xw:0.748xh;0.276xw,0.202xh&resize=360:*)Race-Ready Strength: Exercise Progressions](https:\/\/www.runnersworld.com\/training\/a70097976\/race-ready-strength-training-program-progressions\/)\n\nAdvertisement - 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A Part of Hearst Digital Media](https:\/\/www.runnersworld.com\/_assets\/design-tokens\/runnersworld\/static\/images\/logos\/network-logo.827f81f.svg?primary=%2523ffffff)\n\nA Part of Hearst Digital Media\n\nWe may earn commission from links on this page, but we only recommend products we back.\n\n©2026 Hearst Magazines, Inc. All Rights Reserved.\n\n[Privacy Notice](https:\/\/www.hearst.com\/-\/us-magazines-privacy-notice)[CA Notice at Collection](https:\/\/www.hearst.com\/-\/us-magazines-privacy-notice#_ADDITIONAL_INFO)[Your CA Privacy Rights\/Shine the Light](https:\/\/www.hearst.com\/-\/us-magazines-privacy-notice#_ADDITIONAL_INFO)[DAA Industry Opt Out](https:\/\/www.hearst.com\/-\/us-magazines-privacy-notice#_OPT_OUTS)[Terms of Use](https:\/\/www.hearst.com\/-\/us-magazines-terms-of-use)[Site Map](https:\/\/www.runnersworld.com\/sitemap\/)\n\n[Cookies Choices](https:\/\/www.runnersworld.com\/women\/a25992324\/postpartum-exercises\/ \"Cookies Choices\")","attrs_readable_markdown":"If you’re here, we probably don’t need to tell you that [pregnancy](https:\/\/www.runnersworld.com\/health-injuries\/a24688499\/can-you-run-while-pregnant-safe\/) changes *much* more than just the size of your belly.\n\n“Your blood volume increases, your hormones shift, you gain weight, and your pelvis widens,” says [Amanda Butler](http:\/\/www.amanda-butler.com\/), NASM- and PROnatal-certified personal trainer and creator of the Butler Method for NeoU Fitness, who has a 1-year-old son.\n\nAnd that’s not even getting into things like diastasis recti (separation of the abdominal muscles), C-sections (a major surgery that requires major recovery), and postpartum depression—all of which are extremely common. A third of new moms experience diastasis recti, per a [*British Journal of Sports Medicine*](https:\/\/bjsm.bmj.com\/content\/50\/17\/1092) study; another third deliver via C-section, according to the [*American Journal of Obstetrics and Gynecology*](https:\/\/www.ajog.org\/article\/S0002-9378%2810%2900838-0\/abstract); and one in nine women battle postpartum depression, according to the [Centers for Disease Control and Prevention](https:\/\/www.cdc.gov\/reproductivehealth\/depression\/index.htm).\n\n[***Join Runner's World+ for unlimited access to the best training tips for runners***](https:\/\/store.runnersworld.com\/runners-world-premium-membership-3.html?cds_tracking_code=rwengredirect)\n\nAll of these changes—plus a crazy schedule and lack of [sleep](https:\/\/www.runnersworld.com\/health-injuries\/a31020839\/runners-slow-wave-sleep\/)—can seriously interfere with your ability to even *think* about a post-pregnancy workout, never mind actually do one. But as long as you have the clear from your doc (which will take longer if you had a C-section), there are real benefits to easing back into a fitness routine after birth.\n\nThe [American College of Obstetricians and Gynecologists](https:\/\/www.acog.org\/Patients\/FAQs\/Exercise-After-Pregnancy?IsMobileSet=false) (ACOG) says that postpartum exercise can strengthen your [core](https:\/\/www.runnersworld.com\/training\/a34128082\/ab-circuit-you-can-do-anywhere\/), boost your energy, help prevent postpartum depression, promote sleep, and relieve [stress](https:\/\/www.runnersworld.com\/training\/a32840182\/exercise-for-stress-relief\/). (So basically, all the awesome benefits you experienced *before* giving birth.) That’s why ACOG recommends new moms do some form of moderate intensity cardio—even if that’s just taking baby for a walk in the stroller—for 150 minutes a week (or about 20 minutes each day) and [strength train](https:\/\/www.runnersworld.com\/training\/a20805692\/strength-training-exercises-for-runners\/) at least twice a week.\n\nPlus, it’s 100 percent natural to want to look and feel better after giving birth—especially if you’ve been a runner or athlete your whole life. Just be sure to be patient and gentle with yourself during this time. There’s no rush to push yourself.\n\nSome words of warning: You may need to shift your mindset (and workouts) if you’re used to training at an intense level.\n\n“You may have less strength or endurance during the postpartum period,” says [Jill Barnes, Ph.D.](https:\/\/kinesiology.education.wisc.edu\/staff\/barnes-jill\/#:~:text=Biography,Dr.), an assistant professor of kinesiology at the University of Wisconsin-Madison. “This is a time to really listen to your body and how it is recovering.”\n\nAnd that word—*recovering*—is key. Think of pregnancy, labor, and delivery as a 40-week training cycle for a marathon—it didn’t happen overnight or even in a few weeks—so it will take time to bounce back.\n\n“Your body may feel different, much like when you’re recovering from an injury,” Barnes says. (Because, well, you kinda are.) “There’s no need to perform at pre-pregnancy standards right away.”\n\nThat’s why Barnes suggests short five to 10 minutes of exercise, spread out throughout the day, instead of full 30-minute workouts. (This might also work better with your new-mom schedule.)\n\n[![TheraBand Resistance Bands Set](https:\/\/hips.hearstapps.com\/vader-prod.s3.amazonaws.com\/1550596569-41JWELAbmsL.jpg?crop=0.968xw:0.968xh;0.0100xw,0.0200xh&resize=980:*)](https:\/\/www.amazon.com\/dp\/B003YR7G8K?tag=runnersworld-auto-20)\n\nButler agrees, adding that, much like when you’re rehabbing an injury, certain exercises can help you recover faster.\n\n“It’s very important to let diastasis recti heal,” she says. “But doing the correct core exercises—ones that don’t involve crunching and twisting—can help strengthen your core back up.”\n\nThat’s where this post-pregnancy workout from Butler comes in.\n\n“Strengthening your core and legs is important for both caring for your newborn and easing back into running,” she says.\n\n**How to use this list**: Each of the postpartum exercises below are demonstrated by Butler so you can see the proper form. Perform each for 30 seconds, then repeat the circuit three times through. Aim to do this workout two or three times a week to regain some of that pre-pregnancy strength—and hit the pavement stronger than ever. If you want to break the workout up into shorter workouts spread out throughout the day, perform each exercise once, 3 times throughout the day. You will need a small resistance band and a hand towel. An exercise mat is optional.\n\n[Join Runner’s World+ for more performance-boosting workouts\\!](https:\/\/www.runnersworld.com\/training\/a26078105\/join-runners-world\/)\n***\n## Squat With Band\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-squatwithband-1548175874.mp4\/poster.jpg)\n\nPlace a [resistance band](https:\/\/www.runnersworld.com\/training\/a24843120\/resistance-band-exercises\/) around both legs, just above your knees. Stand with feet just wider than shoulder-width apart. Send hips back and lower into a squat position, gently pushing on the resistance band with thighs to keep it in place. Keep your chest lifted the entire time. Return to standing position. Repeat.\n***\n## Forward Lunge\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-lunge-with-band-1548175940.mp4\/poster.jpg)\n\nStart standing with feet hip-width distance apart and arms at sides. Take one big step forward with your right leg and bend both knees to drop into a lunge position. Both legs form 90-degree angles and right knee tracks over toes. Press through right heel to return leg to start. Repeat with left leg, then continue to alternate between legs.\n***\n## Step Out\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-stepout-1548175985.mp4\/poster.jpg)\n\nPlace a resistance band around both legs at mid-shin. Stand with feet shoulder-width apart and send hips back to lower into a mini-squat position with hands clasped in front of chest. Staying in this position, step right foot out to the right. Return foot to start and continue stepping out for 30 seconds. Repeat on left side.\n***\n## Bent-Over Row With Band\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-bent-over-row-1548176033.mp4\/poster.jpg)\n\nStart standing, step right foot forward, and lower into a lunge in which right knee is directly over right ankle, right elbow rests on right knee, back is long and neck is straight. Step on a resistance band with right foot (or loop it around the foot). You may need to use longer resistance band or a lower weight (easier to stretch) band for this one. Grab the other end of the band with left hand then pull it straight up to ribs. Return to start and continue for 30 seconds. Then repeat on other side.\n***\n## Belly Breathing\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-belly-breathing-1548176088.mp4\/poster.jpg)\n\nAssume a comfortable seated position, then inhale through your nose so your stomach expands out. Exhale with intention through pursed lips, pulling belly button in toward spine and tightening your core. Repeat.\n***\n## Pelvic Tilt\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-pelvic-tilt-with-arm-out-1550599816.mp4\/poster.jpg)\n\nLie faceup with knees bent and feet flat on floor, inhale through your nose until your stomach fills with air. Draw belly button in as you exhale through your mouth, pressing your low back into the floor and curling your hips (pelvis) up closer to your chest. This move is very subtle. Continue to repeat with each breath.\n***\n## Glute Bridge\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-glute-bridge-1548176221.mp4\/poster.jpg)\n\nLie faceup with knees bent, feet flat on floor, and arms resting at sides. Squeeze glutes and hamstrings to lift hips up off floor, keeping core engaged throughout. Lower hips and repeat. To make this move harder, add a resistance band around your legs just above the knees. Continue to press knees out to keep tension on the band.\n***\n## Modified Forearm Plank\n![modified plank](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/rw-amanda-postpartum-modified-plank-1548176291.jpg?crop=1xw:1xh;center,top&resize=980:*)\n\nRunner's World\n\nKneel on floor on all fours. Place forearms and hands are flat on the floor. Walk arms out slowly to lower your hips until you are in a modified forearm plank: core is engaged, shoulders are directly over elbows, and body forms a straight line from knees to shoulders. Hold for 30 seconds.\n***\n## Modified Side Plank\n![postpartum exercises](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/rw-amanda-postpartum-modified-side-plank-1548176360.jpg?crop=1xw:1xh;center,top&resize=980:*)\n\nRunner's World\n\nLie on your left side so that left forearm is on the floor, left shoulder is stacked over left elbow, and knees are stacked. Press hips up to a side plank and hold for 30 seconds. Repeat on other side.\n***\n## Heel Slide\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/rw-amanda-postpartum-heel-slides-1548176447.mp4\/poster.jpg)\n\nLie faceup with knees bent, arms resting at sides, and place heels on a towel (or wear socks on a smooth surface). Inhale, then as you exhale, pull your heels back toward your glutes, keeping your lower back glued to the floor. Continue to repeat.\n***\n*All Images: [Julia Hembree Smith](https:\/\/www.juliahembreephoto.com\/)*\n\n![Headshot of Kiera Carter](https:\/\/hips.hearstapps.com\/rover\/profile_photos\/057955ef-c87f-4f19-a05a-c3c81a722bbf_1554142693.file?fill=1:1&resize=120:*)\n\nKiera Carter has a decade's worth of experience covering fitness, health, and lifestyle topics for national magazines and websites. In a past life, she was the executive digital editor of Shape and has held staff positions at Fit Pregnancy, Natural Health, Prevention, and Men’s Health. Her work has been published by Marie Claire, Cosmopolitan, Travel + Leisure, and more. She spends her free time boxing, traveling, and watching any movie or show with a strong female lead. She is currently based in New York.","meta_canonical":null}

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URL	https://www.runnersworld.com/women/a25992324/postpartum-exercises/
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Meta Title	Postpartum Exercises \| Post Pregnancy Workout for Runners
Meta Description	Pregnancy changes much more than the size of your stomach. Ease into your post-pregnancy fitness routine with these low-impact exercises.
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Boilerpipe Text	If you’re here, we probably don’t need to tell you that pregnancy changes much more than just the size of your belly. “Your blood volume increases, your hormones shift, you gain weight, and your pelvis widens,” says Amanda Butler , NASM- and PROnatal-certified personal trainer and creator of the Butler Method for NeoU Fitness, who has a 1-year-old son. And that’s not even getting into things like diastasis recti (separation of the abdominal muscles), C-sections (a major surgery that requires major recovery), and postpartum depression—all of which are extremely common. A third of new moms experience diastasis recti, per a British Journal of Sports Medicine study; another third deliver via C-section, according to the American Journal of Obstetrics and Gynecology ; and one in nine women battle postpartum depression, according to the Centers for Disease Control and Prevention . Join Runner's World+ for unlimited access to the best training tips for runners All of these changes—plus a crazy schedule and lack of sleep —can seriously interfere with your ability to even think about a post-pregnancy workout, never mind actually do one. But as long as you have the clear from your doc (which will take longer if you had a C-section), there are real benefits to easing back into a fitness routine after birth. The American College of Obstetricians and Gynecologists (ACOG) says that postpartum exercise can strengthen your core , boost your energy, help prevent postpartum depression, promote sleep, and relieve stress . (So basically, all the awesome benefits you experienced before giving birth.) That’s why ACOG recommends new moms do some form of moderate intensity cardio—even if that’s just taking baby for a walk in the stroller—for 150 minutes a week (or about 20 minutes each day) and strength train at least twice a week. Plus, it’s 100 percent natural to want to look and feel better after giving birth—especially if you’ve been a runner or athlete your whole life. Just be sure to be patient and gentle with yourself during this time. There’s no rush to push yourself. Some words of warning: You may need to shift your mindset (and workouts) if you’re used to training at an intense level. “You may have less strength or endurance during the postpartum period,” says Jill Barnes, Ph.D. , an assistant professor of kinesiology at the University of Wisconsin-Madison. “This is a time to really listen to your body and how it is recovering.” And that word— recovering —is key. Think of pregnancy, labor, and delivery as a 40-week training cycle for a marathon—it didn’t happen overnight or even in a few weeks—so it will take time to bounce back. “Your body may feel different, much like when you’re recovering from an injury,” Barnes says. (Because, well, you kinda are.) “There’s no need to perform at pre-pregnancy standards right away.” That’s why Barnes suggests short five to 10 minutes of exercise, spread out throughout the day, instead of full 30-minute workouts. (This might also work better with your new-mom schedule.) Butler agrees, adding that, much like when you’re rehabbing an injury, certain exercises can help you recover faster. “It’s very important to let diastasis recti heal,” she says. “But doing the correct core exercises—ones that don’t involve crunching and twisting—can help strengthen your core back up.” That’s where this post-pregnancy workout from Butler comes in. “Strengthening your core and legs is important for both caring for your newborn and easing back into running,” she says. How to use this list : Each of the postpartum exercises below are demonstrated by Butler so you can see the proper form. Perform each for 30 seconds, then repeat the circuit three times through. Aim to do this workout two or three times a week to regain some of that pre-pregnancy strength—and hit the pavement stronger than ever. If you want to break the workout up into shorter workouts spread out throughout the day, perform each exercise once, 3 times throughout the day. You will need a small resistance band and a hand towel. An exercise mat is optional. Join Runner’s World+ for more performance-boosting workouts! Squat With Band Place a resistance band around both legs, just above your knees. Stand with feet just wider than shoulder-width apart. Send hips back and lower into a squat position, gently pushing on the resistance band with thighs to keep it in place. Keep your chest lifted the entire time. Return to standing position. Repeat. Forward Lunge Start standing with feet hip-width distance apart and arms at sides. Take one big step forward with your right leg and bend both knees to drop into a lunge position. Both legs form 90-degree angles and right knee tracks over toes. Press through right heel to return leg to start. Repeat with left leg, then continue to alternate between legs. Step Out Place a resistance band around both legs at mid-shin. Stand with feet shoulder-width apart and send hips back to lower into a mini-squat position with hands clasped in front of chest. Staying in this position, step right foot out to the right. Return foot to start and continue stepping out for 30 seconds. Repeat on left side. Bent-Over Row With Band Start standing, step right foot forward, and lower into a lunge in which right knee is directly over right ankle, right elbow rests on right knee, back is long and neck is straight. Step on a resistance band with right foot (or loop it around the foot). You may need to use longer resistance band or a lower weight (easier to stretch) band for this one. Grab the other end of the band with left hand then pull it straight up to ribs. Return to start and continue for 30 seconds. Then repeat on other side. Belly Breathing Assume a comfortable seated position, then inhale through your nose so your stomach expands out. Exhale with intention through pursed lips, pulling belly button in toward spine and tightening your core. Repeat. Pelvic Tilt Lie faceup with knees bent and feet flat on floor, inhale through your nose until your stomach fills with air. Draw belly button in as you exhale through your mouth, pressing your low back into the floor and curling your hips (pelvis) up closer to your chest. This move is very subtle. Continue to repeat with each breath. Glute Bridge Lie faceup with knees bent, feet flat on floor, and arms resting at sides. Squeeze glutes and hamstrings to lift hips up off floor, keeping core engaged throughout. Lower hips and repeat. To make this move harder, add a resistance band around your legs just above the knees. Continue to press knees out to keep tension on the band. Modified Forearm Plank Runner's World Kneel on floor on all fours. Place forearms and hands are flat on the floor. Walk arms out slowly to lower your hips until you are in a modified forearm plank: core is engaged, shoulders are directly over elbows, and body forms a straight line from knees to shoulders. Hold for 30 seconds. Modified Side Plank Runner's World Lie on your left side so that left forearm is on the floor, left shoulder is stacked over left elbow, and knees are stacked. Press hips up to a side plank and hold for 30 seconds. Repeat on other side. Heel Slide Lie faceup with knees bent, arms resting at sides, and place heels on a towel (or wear socks on a smooth surface). Inhale, then as you exhale, pull your heels back toward your glutes, keeping your lower back glued to the floor. Continue to repeat. All Images: Julia Hembree Smith Kiera Carter has a decade's worth of experience covering fitness, health, and lifestyle topics for national magazines and websites. In a past life, she was the executive digital editor of Shape and has held staff positions at Fit Pregnancy, Natural Health, Prevention, and Men’s Health. Her work has been published by Marie Claire, Cosmopolitan, Travel + Leisure, and more. She spends her free time boxing, traveling, and watching any movie or show with a strong female lead. She is currently based in New York.
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[Women](https://www.runnersworld.com/women/) 2. [Workouts](https://www.runnersworld.com/workouts/) 3. [10 Postpartum Exercises to Help New Moms Return to Running](https://www.runnersworld.com/women/a25992324/postpartum-exercises/) # 10 Postpartum Exercises to Help New Moms Return to Running Ease into your post-pregnancy fitness routine with these low-impact exercises. By [Kiera Carter](https://www.runnersworld.com/author/4205/kiera-aaron/ "Kiera Carter") Updated: Oct 05, 2020 2:57 PM EDT ![bookmarks](https://www.runnersworld.com/_assets/design-tokens/fre/static/icons/saved.ad81f1a.svg?primary=%2523000000) ![Open share options](https://www.runnersworld.com/_assets/design-tokens/fre/static/icons/social/sharing.89c15b8.svg) ![postpartum exercises](https://hips.hearstapps.com/hmg-prod/images/rw-amanda-postpartum-modified-side-plank-1548176360.jpg?crop=0.667xw:1.00xh;0.180xw,0&resize=640:) Runner's World We earn a commission for products purchased through some links in this article. [Why Trust Us?](https://www.runnersworld.com/gear/a29111408/runners-world-shoe-reviews/) If you’re here, we probably don’t need to tell you that [pregnancy](https://www.runnersworld.com/health-injuries/a24688499/can-you-run-while-pregnant-safe/) changes much* more than just the size of your belly. “Your blood volume increases, your hormones shift, you gain weight, and your pelvis widens,” says [Amanda Butler](http://www.amanda-butler.com/), NASM- and PROnatal-certified personal trainer and creator of the Butler Method for NeoU Fitness, who has a 1-year-old son. And that’s not even getting into things like diastasis recti (separation of the abdominal muscles), C-sections (a major surgery that requires major recovery), and postpartum depression—all of which are extremely common. A third of new moms experience diastasis recti, per a [British Journal of Sports Medicine](https://bjsm.bmj.com/content/50/17/1092) study; another third deliver via C-section, according to the [American Journal of Obstetrics and Gynecology](https://www.ajog.org/article/S0002-9378%2810%2900838-0/abstract); and one in nine women battle postpartum depression, according to the [Centers for Disease Control and Prevention](https://www.cdc.gov/reproductivehealth/depression/index.htm). [*Join Runner's World+ for unlimited access to the best training tips for runners](https://store.runnersworld.com/runners-world-premium-membership-3.html?cds_tracking_code=rwengredirect) All of these changes—plus a crazy schedule and lack of [sleep](https://www.runnersworld.com/health-injuries/a31020839/runners-slow-wave-sleep/)—can seriously interfere with your ability to even think* about a post-pregnancy workout, never mind actually do one. But as long as you have the clear from your doc (which will take longer if you had a C-section), there are real benefits to easing back into a fitness routine after birth. The [American College of Obstetricians and Gynecologists](https://www.acog.org/Patients/FAQs/Exercise-After-Pregnancy?IsMobileSet=false) (ACOG) says that postpartum exercise can strengthen your [core](https://www.runnersworld.com/training/a34128082/ab-circuit-you-can-do-anywhere/), boost your energy, help prevent postpartum depression, promote sleep, and relieve [stress](https://www.runnersworld.com/training/a32840182/exercise-for-stress-relief/). (So basically, all the awesome benefits you experienced before giving birth.) That’s why ACOG recommends new moms do some form of moderate intensity cardio—even if that’s just taking baby for a walk in the stroller—for 150 minutes a week (or about 20 minutes each day) and [strength train](https://www.runnersworld.com/training/a20805692/strength-training-exercises-for-runners/) at least twice a week. Plus, it’s 100 percent natural to want to look and feel better after giving birth—especially if you’ve been a runner or athlete your whole life. Just be sure to be patient and gentle with yourself during this time. There’s no rush to push yourself. Some words of warning: You may need to shift your mindset (and workouts) if you’re used to training at an intense level. “You may have less strength or endurance during the postpartum period,” says [Jill Barnes, Ph.D.](https://kinesiology.education.wisc.edu/staff/barnes-jill/#:~:text=Biography,Dr.), an assistant professor of kinesiology at the University of Wisconsin-Madison. “This is a time to really listen to your body and how it is recovering.” ###### Related Story - [![](https://hips.hearstapps.com/hmg-prod/images/rw-imagelibrary2020-hires-586-1603218329.jpg?crop=1.00xw:0.752xh;0,0.0529xh&resize=300:)10 Tips for Getting Back into Running Shape](https://www.runnersworld.com/training/a20835966/10-keys-to-getting-back-in-running-shape/) And that word—recovering—is key. Think of pregnancy, labor, and delivery as a 40-week training cycle for a marathon—it didn’t happen overnight or even in a few weeks—so it will take time to bounce back. “Your body may feel different, much like when you’re recovering from an injury,” Barnes says. (Because, well, you kinda are.) “There’s no need to perform at pre-pregnancy standards right away.” That’s why Barnes suggests short five to 10 minutes of exercise, spread out throughout the day, instead of full 30-minute workouts. (This might also work better with your new-mom schedule.) [TheraBand Resistance Bands Set](https://www.amazon.com/dp/B003YR7G8K?tag=runnersworld-auto-20) [![TheraBand Resistance Bands Set](https://hips.hearstapps.com/vader-prod.s3.amazonaws.com/1550596569-41JWELAbmsL.jpg?crop=0.968xw:0.968xh;0.0100xw,0.0200xh&resize=980:)](https://www.amazon.com/dp/B003YR7G8K?tag=runnersworld-auto-20) [\$13Amazon](https://www.amazon.com/dp/B003YR7G8K?tag=runnersworld-auto-20) Butler agrees, adding that, much like when you’re rehabbing an injury, certain exercises can help you recover faster. “It’s very important to let diastasis recti heal,” she says. “But doing the correct core exercises—ones that don’t involve crunching and twisting—can help strengthen your core back up.” That’s where this post-pregnancy workout from Butler comes in. “Strengthening your core and legs is important for both caring for your newborn and easing back into running,” she says. How to use this list: Each of the postpartum exercises below are demonstrated by Butler so you can see the proper form. Perform each for 30 seconds, then repeat the circuit three times through. Aim to do this workout two or three times a week to regain some of that pre-pregnancy strength—and hit the pavement stronger than ever. If you want to break the workout up into shorter workouts spread out throughout the day, perform each exercise once, 3 times throughout the day. You will need a small resistance band and a hand towel. An exercise mat is optional. [Join Runner’s World+ for more performance-boosting workouts\!](https://www.runnersworld.com/training/a26078105/join-runners-world/) * ## Squat With Band ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-squatwithband-1548175874.mp4/poster.jpg) Place a [resistance band](https://www.runnersworld.com/training/a24843120/resistance-band-exercises/) around both legs, just above your knees. Stand with feet just wider than shoulder-width apart. Send hips back and lower into a squat position, gently pushing on the resistance band with thighs to keep it in place. Keep your chest lifted the entire time. Return to standing position. Repeat. * ## Forward Lunge ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-lunge-with-band-1548175940.mp4/poster.jpg) Start standing with feet hip-width distance apart and arms at sides. Take one big step forward with your right leg and bend both knees to drop into a lunge position. Both legs form 90-degree angles and right knee tracks over toes. Press through right heel to return leg to start. Repeat with left leg, then continue to alternate between legs. * ## Step Out ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-stepout-1548175985.mp4/poster.jpg) Place a resistance band around both legs at mid-shin. Stand with feet shoulder-width apart and send hips back to lower into a mini-squat position with hands clasped in front of chest. Staying in this position, step right foot out to the right. Return foot to start and continue stepping out for 30 seconds. Repeat on left side. * ## Bent-Over Row With Band ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-bent-over-row-1548176033.mp4/poster.jpg) Start standing, step right foot forward, and lower into a lunge in which right knee is directly over right ankle, right elbow rests on right knee, back is long and neck is straight. Step on a resistance band with right foot (or loop it around the foot). You may need to use longer resistance band or a lower weight (easier to stretch) band for this one. Grab the other end of the band with left hand then pull it straight up to ribs. Return to start and continue for 30 seconds. Then repeat on other side. * ## Belly Breathing ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-belly-breathing-1548176088.mp4/poster.jpg) Assume a comfortable seated position, then inhale through your nose so your stomach expands out. Exhale with intention through pursed lips, pulling belly button in toward spine and tightening your core. Repeat. * ## Pelvic Tilt ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-pelvic-tilt-with-arm-out-1550599816.mp4/poster.jpg) Lie faceup with knees bent and feet flat on floor, inhale through your nose until your stomach fills with air. Draw belly button in as you exhale through your mouth, pressing your low back into the floor and curling your hips (pelvis) up closer to your chest. This move is very subtle. Continue to repeat with each breath. * ## Glute Bridge ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-glute-bridge-1548176221.mp4/poster.jpg) Lie faceup with knees bent, feet flat on floor, and arms resting at sides. Squeeze glutes and hamstrings to lift hips up off floor, keeping core engaged throughout. Lower hips and repeat. To make this move harder, add a resistance band around your legs just above the knees. Continue to press knees out to keep tension on the band. * ## Modified Forearm Plank ![modified plank](https://hips.hearstapps.com/hmg-prod/images/rw-amanda-postpartum-modified-plank-1548176291.jpg?crop=1xw:1xh;center,top&resize=980:) Runner's World Kneel on floor on all fours. Place forearms and hands are flat on the floor. Walk arms out slowly to lower your hips until you are in a modified forearm plank: core is engaged, shoulders are directly over elbows, and body forms a straight line from knees to shoulders. Hold for 30 seconds. ** ## Modified Side Plank ![postpartum exercises](https://hips.hearstapps.com/hmg-prod/images/rw-amanda-postpartum-modified-side-plank-1548176360.jpg?crop=1xw:1xh;center,top&resize=980:) Runner's World Lie on your left side so that left forearm is on the floor, left shoulder is stacked over left elbow, and knees are stacked. Press hips up to a side plank and hold for 30 seconds. Repeat on other side. ## Heel Slide ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-heel-slides-1548176447.mp4/poster.jpg) Lie faceup with knees bent, arms resting at sides, and place heels on a towel (or wear socks on a smooth surface). Inhale, then as you exhale, pull your heels back toward your glutes, keeping your lower back glued to the floor. Continue to repeat. * All Images: [Julia Hembree Smith](https://www.juliahembreephoto.com/) ![Headshot of Kiera Carter](https://hips.hearstapps.com/rover/profile_photos/057955ef-c87f-4f19-a05a-c3c81a722bbf_1554142693.file?fill=1:1&resize=120:) [Kiera Carter](https://www.runnersworld.com/author/4205/kiera-aaron/) Kiera Carter has a decade's worth of experience covering fitness, health, and lifestyle topics for national magazines and websites. In a past life, she was the executive digital editor of Shape and has held staff positions at Fit Pregnancy, Natural Health, Prevention, and Men’s Health. Her work has been published by Marie Claire, Cosmopolitan, Travel + Leisure, and more. She spends her free time boxing, traveling, and watching any movie or show with a strong female lead. She is currently based in New York. 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Readable Markdown	If you’re here, we probably don’t need to tell you that [pregnancy](https://www.runnersworld.com/health-injuries/a24688499/can-you-run-while-pregnant-safe/) changes much more than just the size of your belly. “Your blood volume increases, your hormones shift, you gain weight, and your pelvis widens,” says [Amanda Butler](http://www.amanda-butler.com/), NASM- and PROnatal-certified personal trainer and creator of the Butler Method for NeoU Fitness, who has a 1-year-old son. And that’s not even getting into things like diastasis recti (separation of the abdominal muscles), C-sections (a major surgery that requires major recovery), and postpartum depression—all of which are extremely common. A third of new moms experience diastasis recti, per a [British Journal of Sports Medicine](https://bjsm.bmj.com/content/50/17/1092) study; another third deliver via C-section, according to the [American Journal of Obstetrics and Gynecology](https://www.ajog.org/article/S0002-9378%2810%2900838-0/abstract); and one in nine women battle postpartum depression, according to the [Centers for Disease Control and Prevention](https://www.cdc.gov/reproductivehealth/depression/index.htm). [*Join Runner's World+ for unlimited access to the best training tips for runners](https://store.runnersworld.com/runners-world-premium-membership-3.html?cds_tracking_code=rwengredirect) All of these changes—plus a crazy schedule and lack of [sleep](https://www.runnersworld.com/health-injuries/a31020839/runners-slow-wave-sleep/)—can seriously interfere with your ability to even think* about a post-pregnancy workout, never mind actually do one. But as long as you have the clear from your doc (which will take longer if you had a C-section), there are real benefits to easing back into a fitness routine after birth. The [American College of Obstetricians and Gynecologists](https://www.acog.org/Patients/FAQs/Exercise-After-Pregnancy?IsMobileSet=false) (ACOG) says that postpartum exercise can strengthen your [core](https://www.runnersworld.com/training/a34128082/ab-circuit-you-can-do-anywhere/), boost your energy, help prevent postpartum depression, promote sleep, and relieve [stress](https://www.runnersworld.com/training/a32840182/exercise-for-stress-relief/). (So basically, all the awesome benefits you experienced before giving birth.) That’s why ACOG recommends new moms do some form of moderate intensity cardio—even if that’s just taking baby for a walk in the stroller—for 150 minutes a week (or about 20 minutes each day) and [strength train](https://www.runnersworld.com/training/a20805692/strength-training-exercises-for-runners/) at least twice a week. Plus, it’s 100 percent natural to want to look and feel better after giving birth—especially if you’ve been a runner or athlete your whole life. Just be sure to be patient and gentle with yourself during this time. There’s no rush to push yourself. Some words of warning: You may need to shift your mindset (and workouts) if you’re used to training at an intense level. “You may have less strength or endurance during the postpartum period,” says [Jill Barnes, Ph.D.](https://kinesiology.education.wisc.edu/staff/barnes-jill/#:~:text=Biography,Dr.), an assistant professor of kinesiology at the University of Wisconsin-Madison. “This is a time to really listen to your body and how it is recovering.” And that word—recovering—is key. Think of pregnancy, labor, and delivery as a 40-week training cycle for a marathon—it didn’t happen overnight or even in a few weeks—so it will take time to bounce back. “Your body may feel different, much like when you’re recovering from an injury,” Barnes says. (Because, well, you kinda are.) “There’s no need to perform at pre-pregnancy standards right away.” That’s why Barnes suggests short five to 10 minutes of exercise, spread out throughout the day, instead of full 30-minute workouts. (This might also work better with your new-mom schedule.) [![TheraBand Resistance Bands Set](https://hips.hearstapps.com/vader-prod.s3.amazonaws.com/1550596569-41JWELAbmsL.jpg?crop=0.968xw:0.968xh;0.0100xw,0.0200xh&resize=980:)](https://www.amazon.com/dp/B003YR7G8K?tag=runnersworld-auto-20) Butler agrees, adding that, much like when you’re rehabbing an injury, certain exercises can help you recover faster. “It’s very important to let diastasis recti heal,” she says. “But doing the correct core exercises—ones that don’t involve crunching and twisting—can help strengthen your core back up.” That’s where this post-pregnancy workout from Butler comes in. “Strengthening your core and legs is important for both caring for your newborn and easing back into running,” she says. How to use this list: Each of the postpartum exercises below are demonstrated by Butler so you can see the proper form. Perform each for 30 seconds, then repeat the circuit three times through. Aim to do this workout two or three times a week to regain some of that pre-pregnancy strength—and hit the pavement stronger than ever. If you want to break the workout up into shorter workouts spread out throughout the day, perform each exercise once, 3 times throughout the day. You will need a small resistance band and a hand towel. An exercise mat is optional. [Join Runner’s World+ for more performance-boosting workouts\!](https://www.runnersworld.com/training/a26078105/join-runners-world/) ## Squat With Band ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-squatwithband-1548175874.mp4/poster.jpg) Place a [resistance band](https://www.runnersworld.com/training/a24843120/resistance-band-exercises/) around both legs, just above your knees. Stand with feet just wider than shoulder-width apart. Send hips back and lower into a squat position, gently pushing on the resistance band with thighs to keep it in place. Keep your chest lifted the entire time. Return to standing position. Repeat. * ## Forward Lunge ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-lunge-with-band-1548175940.mp4/poster.jpg) Start standing with feet hip-width distance apart and arms at sides. Take one big step forward with your right leg and bend both knees to drop into a lunge position. Both legs form 90-degree angles and right knee tracks over toes. Press through right heel to return leg to start. Repeat with left leg, then continue to alternate between legs. * ## Step Out ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-stepout-1548175985.mp4/poster.jpg) Place a resistance band around both legs at mid-shin. Stand with feet shoulder-width apart and send hips back to lower into a mini-squat position with hands clasped in front of chest. Staying in this position, step right foot out to the right. Return foot to start and continue stepping out for 30 seconds. Repeat on left side. * ## Bent-Over Row With Band ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-bent-over-row-1548176033.mp4/poster.jpg) Start standing, step right foot forward, and lower into a lunge in which right knee is directly over right ankle, right elbow rests on right knee, back is long and neck is straight. Step on a resistance band with right foot (or loop it around the foot). You may need to use longer resistance band or a lower weight (easier to stretch) band for this one. Grab the other end of the band with left hand then pull it straight up to ribs. Return to start and continue for 30 seconds. Then repeat on other side. * ## Belly Breathing ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-belly-breathing-1548176088.mp4/poster.jpg) Assume a comfortable seated position, then inhale through your nose so your stomach expands out. Exhale with intention through pursed lips, pulling belly button in toward spine and tightening your core. Repeat. * ## Pelvic Tilt ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-pelvic-tilt-with-arm-out-1550599816.mp4/poster.jpg) Lie faceup with knees bent and feet flat on floor, inhale through your nose until your stomach fills with air. Draw belly button in as you exhale through your mouth, pressing your low back into the floor and curling your hips (pelvis) up closer to your chest. This move is very subtle. Continue to repeat with each breath. * ## Glute Bridge ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-glute-bridge-1548176221.mp4/poster.jpg) Lie faceup with knees bent, feet flat on floor, and arms resting at sides. Squeeze glutes and hamstrings to lift hips up off floor, keeping core engaged throughout. Lower hips and repeat. To make this move harder, add a resistance band around your legs just above the knees. Continue to press knees out to keep tension on the band. * ## Modified Forearm Plank ![modified plank](https://hips.hearstapps.com/hmg-prod/images/rw-amanda-postpartum-modified-plank-1548176291.jpg?crop=1xw:1xh;center,top&resize=980:) Runner's World Kneel on floor on all fours. Place forearms and hands are flat on the floor. Walk arms out slowly to lower your hips until you are in a modified forearm plank: core is engaged, shoulders are directly over elbows, and body forms a straight line from knees to shoulders. Hold for 30 seconds. ** ## Modified Side Plank ![postpartum exercises](https://hips.hearstapps.com/hmg-prod/images/rw-amanda-postpartum-modified-side-plank-1548176360.jpg?crop=1xw:1xh;center,top&resize=980:) Runner's World Lie on your left side so that left forearm is on the floor, left shoulder is stacked over left elbow, and knees are stacked. Press hips up to a side plank and hold for 30 seconds. Repeat on other side. ## Heel Slide ![Image no longer available](https://media.hearstapps.com/loop/rw-amanda-postpartum-heel-slides-1548176447.mp4/poster.jpg) Lie faceup with knees bent, arms resting at sides, and place heels on a towel (or wear socks on a smooth surface). Inhale, then as you exhale, pull your heels back toward your glutes, keeping your lower back glued to the floor. Continue to repeat. * All Images: [Julia Hembree Smith](https://www.juliahembreephoto.com/) ![Headshot of Kiera Carter](https://hips.hearstapps.com/rover/profile_photos/057955ef-c87f-4f19-a05a-c3c81a722bbf_1554142693.file?fill=1:1&resize=120:*) Kiera Carter has a decade's worth of experience covering fitness, health, and lifestyle topics for national magazines and websites. In a past life, she was the executive digital editor of Shape and has held staff positions at Fit Pregnancy, Natural Health, Prevention, and Men’s Health. Her work has been published by Marie Claire, Cosmopolitan, Travel + Leisure, and more. She spends her free time boxing, traveling, and watching any movie or show with a strong female lead. She is currently based in New York.
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