🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 175 (from laksa029)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa175.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.thebump.com/a/postpartum-exercise\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.thebump.com/a/postpartum-exercise\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.thebump.com\/a\/postpartum-exercise","crawl_time":1775098520,"first_indexed_time":1539343189,"http_code":200,"src_unparsed":"com,thebump!www,\/a\/postpartum-exercise s443","src_root_hash":"8922383695914261775","history_drop_reason":null,"meta_title":"Postpartum Exercise Tips and Workouts for New Moms","meta_descriptions":["Wondering when to start exercising again, and what moves to do? Get tips and workout plans from top trainers for easy exercises to get back in shape post-baby."],"attrs_boilerpipe_text":"We have included third party products to help you navigate and enjoy life’s biggest moments. Purchases made through links on this page may earn us a commission.\nNo matter how fit you were before and even during pregnancy, postpartum exercise presents a unique set of challenges. Your body is still healing from delivery, and with a newborn in the house, you might be feeling more tired than ever. But finding time to fit in fitness is amazing for both your body and mind—it can be just what you need to get back to feeling like your pre-pregnancy self. No, we’re not talking about “getting your body back.” We’re talking about a boost to your energy, self-confidence and physical strength. Plus, you’re bound to sleep better too. Do we have your attention now? Here, two trainers from\nAaptiv\n—a fitness app offering trainer-led, music-driven audio workouts—break down why you should start a postnatal fitness routine, and how to do it.\nIn this article:\nBenefits of postpartum exercise\nWhen to start postpartum exercise\nBest postpartum workouts\nPostpartum exercise tips\nPostnatal exercise brings a host of positive benefits to your body, but also for your mood and stress levels. Fitness not only helps your body heal but also provides an outlet to recenter and focus on yourself—something that might feel a bit out of reach now that you’re caring for another tiny human. “Postpartum exercise gives moms back that feeling of being in control,” says Aaptiv trainer Candice Cunningham, an ACE-certified personal trainer and Fit For Birth pre- and post-natal corrective exercise specialist. “It’s a huge stress-reliever and also gives new moms something to really focus on for themselves.”\nAaptiv trainer and mom Jaime McFaden, an ACE-certified pre- and post-natal fitness specialist and health coach, agrees, adding that consistent exercise post-baby provides a huge boost in not only physical strength, but mental strength as well. “You just went through so many changes—things have shifted. Exercise helps you heal from the inside out,” she says.\nIn addition to the many mental and emotional benefits, postnatal fitness can lead to weight loss, improved strength (carrying around a baby all the time is no joke), better sleep and more balanced hormones—a must after nine months of ups and downs.\nFirst things first: Don’t jump into a postpartum exercise routine without your doctor’s approval. Many doctors recommend waiting six to eight weeks after birth before starting trying any type of exercise, but it often varies. Some women may experience complications during pregnancy or labor that might set them back a few more weeks. For example, a mother who had a vaginal birth will likely have a different timeline than one who had a c-section. And others may even be able to work out sooner than six weeks.\nAccording to McFaden, working out during pregnancy may help when it comes time to start exercising again. “Your body’s muscle memory will kick in and you’ll have an easier time getting back into it after birth,” she says. “You still want to give your body time to recover, though. Never push yourself too hard post-baby. Patience is key.”\nNo matter what, it’s crucial to work with your doctor to find out exactly when is right for you and your body. “Every mom is different and it’s important to pay attention to stresses the body may undergo post-pregnancy,” Cunningham says. “A doctor will be able to check for an indication of\ndiastasis recti\n(the separation of the abdominals) and be able to recommend the appropriate physical work to heal that or any other side effects of childbirth.”\nThere’s no real reason to rush back into exercising early anyways. In fact, it can cause you more harm than good down the line. It might be hard for women used to high intensity workouts or long runs, but taking it slow is key.\nWhen you’re ready, start by adding walking and low-impact bodyweight exercises at first.\nAaptiv’s fourth trimester program\nmeets new moms where they are and focuses on building back up to regular workouts. It covers core, strength training, outdoor walking and elliptical, and places special emphasis on healing the pelvic floor muscles and not aggravating a diastasis recti—both of which are crucial for new moms with recovering bodies. Don’t worry, you’ll gradually work your way back to sprints and burpees in no time.\nBefore you starting working out again, it’s important to temper your expectations. Your\nbody is different\nnow and you won’t immediately be as strong as you once were. Start with simple, functional exercises you can ultimately build on. To get you started, we asked McFaden and Cunningham to share some of their favorite postpartum exercises to work your entire body.\nUpper Body Exercises\nImage:\nDarcy Strobel\nSingle-Arm Rows\nThese can be done with a cable, resistance band or dumbbell. Start with a light weight—anywhere from 2 to 5 pounds. Keep your shoulders square. If you’re using a cable or band, stand tall. If you’re using a dumbbell, hinge at the waist slightly and keep your knees unlocked. Engage your core and pull back the arm, holding the weight until your elbow makes a 90-degree angle by the side of your body. Retract and repeat for 10 reps before switching arms. This works your upper back, tricep and biceps.\nImage:\nDarcy Strobel\nWall Plank Rotations\nThis postpartum exercise is best for those with diastasis recti or anyone easing back into core work (for example, if you’re healing from a c-section). Find a sturdy wall and stand facing it with your feet planted about 2 feet from the wall. Rest your forearms against the wall so you’re in a standing plank position. Slowly rotate your body out, retracting your shoulders, to make a side-plank position on the wall. Hold for two counts before returning to the starting position and alternating sides. Repeat for 10 reps on each side. This is great for the upper body as well as a bit of light core work.\nImage:\nDarcy Strobel\nWall Push-ups to Elevated Push-ups\nStart in the same position as you did for Wall Plank Rotations. Place your hands against the wall so you’re in a push-up plank position. Keep your core engaged, maintain a neutral spine and focus on keeping your body in a straight line. Bend your arms as you would to perform a push-up and lower your body toward the wall. Push back off and straighten your arms. As you gradually increase upper body strength, you can move on to elevated push-ups (push-ups with your feet on a bench or chair). This works your triceps, biceps and chest.\nCore Exercises\nImage:\nDarcy Strobel\nDiaphragmatic Breathing\nBegin in a supine position (on your back) with your legs extended straight out and your arms relaxed by your side. Inhale and fill your belly up. Then exhale all the air out as you press your lower back into the ground. It’s a gente postpartum ab workout and promotes relaxation.\nImage:\nDarcy Strobel\nCat\/Cows\nBegin on all fours with your shoulders stacked directly above your hands and your hips stacked directly above your knees. Arch your back up, drawing your navel in, and let your head hang to cat. Then press your belly toward the ground and bring your head and gaze to the sky to cow. Repeat this, alternating cat and cow, for 10 reps. This works your core and helps stretch the muscles in your back and neck.\nImage:\nDarcy Strobel\nSupine Leg Lifts\nBegin in a supine position with your lower back pressed into the ground. Bring the legs straight into the air to create a 90-degree angle from your waist. Inhale and slowly lower your legs down as far as you can. Feel free to lower one leg at a time, and bend your knee as a modification. Exhale and bring the leg back up. Perform 10 reps on each side. This helps strengthen deep pelvic floor muscles and the transverse abdominal muscles.\nImage:\nDarcy Strobel\nDead Bugs\nBegin in a supine position with your legs and arms extended straight into the air. Inhale and lower your left arm and left leg (your arm should go back toward your head, not your feet). Exhale and raise both again. Repeat on the right side. This works your oblique muscles.\nLower Body Exercises\nImage:\nDarcy Strobel\nBridges\nBegin in a supine position with your feet planted on the ground and your knees bent toward the sky. Engage your glutes and core and lift your hips up, keeping your shoulders on the ground. Drive through the heels, hold the position at the top and breathe through your belly. Lower your hips and repeat for 10 reps. This works your glutes, core and hamstrings.\nImage:\nDarcy Strobel\nWall Sits\nSit against a wall with your legs at 90-degree angle. Keep your back flush to the wall and hold for 30 seconds. Release, rest and hold for another 30 seconds. Repeat this five times. This works your core and and quads.\nImage:\nDarcy Strobel\nQuadrupled Leg Lifts\nBegin on all fours with your shoulders stacked directly above your hands and your hips stacked directly above your knees. Bring one leg up and extend it directly back, engaging your glutes and leg muscles. Hold for a few seconds, return to starting position and switch sides. Repeat for 10 reps on each side. This works your core, glutes and hamstrings.\nYour body is different now! Before you jump back into your fitness routine, remember that in addition to your body feeling strange and even weak sometimes, it’s also going to be hard to find time to exercise. That’s fine! First and foremost, Cunningham encourages new moms to be patient with themselves. “Don’t get frustrated if it takes longer to get back into working out or to get comfortable working out again,” she says. “Listen to your body and don’t push too hard too soon.” She adds that doing so may result in increased stress, which will only set you back mentally and physically.\nNew moms need to prioritize sleep and physical rest as much as possible. “After giving birth, I was breastfeeding around the clock. I didn’t realize how real the whole concept of no sleep truly was,” McFaden says. “I felt bad not getting back to exercise sooner, but I was so tired.” She gradually began adding in walks and slowly eased into her old fitness routines. “I was weak and unmotivated, but I saw the bigger picture.”\nThe key, both trainers agree, is to simply remember to take care of yourself. “To be the best mom, you must take care of yourself and give yourself a ton of love,” McFaden says. “Be sure to ask for help when you need it.”\nThe joys of motherhood are vast. It’s not always easy, but it’s certainly worth it. Make the most of your time as a new mom by prioritizing your mental and physical health. Once you’re cleared by your doctor, gradually incorporate light, low-impact workouts into your day-to-day postpartum exercise routine. Just take it slow and be easy on yourself. After all, you just brought a human into this world!\nPublished September 2018","attrs_markdown":"[See official rules](https:\/\/www.thebump.com\/sweepstakes-rules)\n\n[Giveaway Alert: Join The Bumpfor a Chance to Win Your Registry Essentials](https:\/\/www.thebump.com\/join?target=https:\/\/www.thebump.com\/a\/postpartum-exercise&trigger=Click%20on%20sweepstakes%20banner&userDecisionArea=Sweepstakes%20banner)\n\n- [Pregnancy](https:\/\/www.thebump.com\/topics\/pregnancy)\n  \n  [Pregnancy Week by Week](https:\/\/www.thebump.com\/pregnancy-week-by-week)\n  \n  [First Trimester](https:\/\/www.thebump.com\/topics\/first-trimester)\n  \n  [Second Trimester](https:\/\/www.thebump.com\/topics\/second-trimester)\n  \n  [Third Trimester](https:\/\/www.thebump.com\/topics\/third-trimester)\n  \n  [Health & Wellness](https:\/\/www.thebump.com\/topics\/pregnancy-body-care)\n  \n  [Morning Sickness](https:\/\/www.thebump.com\/topics\/pregnancy-morning-sickness)\n  \n  [Pregnancy Symptoms](https:\/\/www.thebump.com\/topics\/pregnancy-pregnancy-symptoms)\n  \n  [Life & Career](https:\/\/www.thebump.com\/topics\/pregnancy-life-career)\n  \n  [Twins & Multiples](https:\/\/www.thebump.com\/topics\/pregnancy-twins-multiples)\n  \n  [Baby Showers & Reveals](https:\/\/www.thebump.com\/topics\/pregnancy-baby-showers)\n  \n  [Labor & Delivery](https:\/\/www.thebump.com\/topics\/pregnancy-labor-delivery)\n  \n  [Miscarriage & Pregnancy Loss](https:\/\/www.thebump.com\/topics\/pregnancy-miscarriage-pregnancy-loss)\n  \n  [Product Reviews](https:\/\/www.thebump.com\/product-reviews)\n  \n  [View All Pregnancy](https:\/\/www.thebump.com\/topics\/pregnancy)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/19L2eCzU65UjflFb23UpVA\/e378dc8bc8763714ab24ed2f4faf049c\/morning-sickness-relief-stomach-660x367.jpg?fm=webp&q=75&w=300)Morning SicknessFeeling sick to your stomach? Not fun. Luckily, there are several things that can help. Here, experts discuss ways to find morning sickness relief.](https:\/\/www.thebump.com\/a\/morning-sickness)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/7tjH2Eu6Q3xNzfYq86QIXy\/27dad3ec6649446e3df077efe8ba6e38\/when-can-you-find-out-the-sex-of-baby-ultrasound-660x367.jpg?fm=webp&q=75&w=300)How to Find Out Baby’s GenderLearning baby’s sex is a major pregnancy milestone. Here’s when you can expect to hear the big news, and how.](https:\/\/www.thebump.com\/a\/how-to-find-out-babys-gender)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/6fsYFoEjRKmJfLP7Pu1uTs\/f90724643994f18c9c220bbf43bf27ec\/braxton-hicks-contractions-pregnant-woman-660x367.jpg?fm=webp&q=75&w=300)What Are Braxton Hicks Contractions?Yup, it’s possible to have contractions and not be in labor. 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If you spot these signs of labor, it could happen very, very soon\\!](https:\/\/www.thebump.com\/a\/what-are-signs-of-labor)\n  \n  [Due Date CalculatorCalculate your due date using your last missed period](https:\/\/www.thebump.com\/due-date-calculator)\n  \n  [Chinese Gender Calendar & ChartSee if this ancient chart can predict baby's gender](https:\/\/www.thebump.com\/chinese-gender-chart)\n  \n  [Contraction CounterTrack your contractions with our contraction counter](https:\/\/www.thebump.com\/calculators\/contraction)\n  \n  [Planner+ AppointmentsA pregnancy tracker for your prenatal appointments](https:\/\/www.thebump.com\/pregnancy-tracker)\n  \n  [RegistryCreate a Bump Registry, link all your favorite stores and create a single, personal URL](https:\/\/www.thebump.com\/registry)\n  \n  [Hospital Bag ChecklistBe prepared for delivery and recovery with our hospital bag checklist](https:\/\/www.thebump.com\/a\/checklist-packing-a-hospital-bag)\n  \n  [Birth PlanLearn about your delivery options and document your preferences](https:\/\/www.thebump.com\/a\/tool-birth-plan)\n  \n  [CommunityConnect, explore, ask questions and get support](https:\/\/www.thebump.com\/community)\n- [Baby & Toddler](https:\/\/www.thebump.com\/topics\/parenting)\n  \n  [Newborn](https:\/\/www.thebump.com\/baby-month-by-month\/0-month-old-baby)\n  \n  [Baby Month by Month](https:\/\/www.thebump.com\/baby-month-by-month)\n  \n  [Baby's Firsts](https:\/\/www.thebump.com\/topics\/parenting-baby-s-firsts)\n  \n  [Breastfeeding](https:\/\/www.thebump.com\/topics\/parenting-breastfeeding)\n  \n  [Bottle Feeding](https:\/\/www.thebump.com\/topics\/parenting-bottle-feeding)\n  \n  [Feeding](https:\/\/www.thebump.com\/topics\/parenting-baby-feeding)\n  \n  [Sleep](https:\/\/www.thebump.com\/topics\/parenting-baby-sleep)\n  \n  [Baby Health & Wellness](https:\/\/www.thebump.com\/topics\/parenting-baby-safety)\n  \n  [Childcare](https:\/\/www.thebump.com\/topics\/parenting-childcare)\n  \n  [Twins & Multiples](https:\/\/www.thebump.com\/topics\/parenting-twins-multiples)\n  \n  [Toddler Month by Month](https:\/\/www.thebump.com\/toddler-month-by-month)\n  \n  [View All Newborn & Baby](https:\/\/www.thebump.com\/topics\/parenting)\n  \n  [View All Toddler](https:\/\/www.thebump.com\/topics\/parenting-toddler)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/745iQm7oOVSp5qPLTBappp\/2bc4d62310affe0044d7f114f23670ba\/guide_to_baby_rashes-hero-shutterstock_1515786722.webp?fm=webp&q=75&w=300)Baby RashSpotted a baby rash on their body or face? Find out what’s causing it and how to treat it safely.](https:\/\/www.thebump.com\/a\/baby-rash)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/2harHCrcReSmGQGQWcQgYG\/968563beb73bc212bbbdedbc2e69be41\/when-start-solid-food-baby-eating-2160x1200.jpg?fm=webp&q=75&w=300)Introducing SolidsIs baby hungry for more sustenance? Here’s your expert guide to starting solids.](https:\/\/www.thebump.com\/a\/baby-solid-food-guide)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/Tvyqut8xjVYy793hHW0Sf\/1232a36072e1d40e9ecf32c43524e6d2\/nap_guide_by_age-hero-shutterstock_1877599927.webp?fm=webp&q=75&w=300)Baby Nap ScheduleBelieve it or not, how baby sleeps during the day can enhance their sleep at night. 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Here’s how to get ready for the rollercoaster days (and nights) to come.](https:\/\/www.thebump.com\/a\/postpartum-plan)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/5RTLzj3tXxQu2YGTu9GvNW\/d0b870b4b869dfd0f0b2b56e2dce19c2\/possitive_affirmations_for_parents-hero-Stocksy-4443590.webp?fm=webp&q=75&w=300)20 Positive Parenting Affirmations to Boost Your Mental HealthA counselor explains the power of positive affirmations for moms and dads, and how to incorporate them into your routine.](https:\/\/www.thebump.com\/a\/positive-parenting-affirmations)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/Ap8sRgzvo42Xb9ZSQ76Mt\/bf1c2e046658aae3a0627e906753d256\/parental_burnout-hero-Stocksy4334315.webp?fm=webp&q=75&w=300)Parental Burnout Is Real—Here’s How to CopePouring from an empty cup? You're probably burnt out. It’s common, and it happens for a multitude of reasons. 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From sore breasts to bloating to food cravings, here are the most common early pregnancy symptoms.](https:\/\/www.thebump.com\/a\/early-signs-of-pregnancy)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/1LCzIOr0wFcjIEP5KnBDpo\/5380b55c47a1b4e4d69ee2725313753e\/implantation_bleeding-hero-GettyImages-1301949211.webp?fm=webp&q=75&w=300)Implantation BleedingHere’s how to tell if that spotting is just your period or a sign you’re in the early stages of pregnancy.](https:\/\/www.thebump.com\/a\/what-is-implantation-bleeding)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/4sWoXDAg3zYBefPM4lWxcI\/60f0904e7800fac25f527b46a4b2fcee\/when-take-pregnancy-test-legs-660x367.jpg?fm=webp&q=75&w=300)When to Take a Pregnancy TestLike everything in life, timing is everything. So when is the best time to take a pregnancy test? Here, the experts weigh in.](https:\/\/www.thebump.com\/a\/when-to-take-a-pregnancy-test)\n  \n  [Fertility CalculatorLearn how to calculate your fertility](https:\/\/www.thebump.com\/a\/when-are-you-most-fertile)\n  \n  [Ovulation CalculatorFind your fertile days with our ovulation calculator](https:\/\/www.thebump.com\/ovulation-calculator)\n- [Baby Names](https:\/\/www.thebump.com\/baby-names)\n  \n  [Popular Names](https:\/\/www.thebump.com\/b\/most-popular-baby-names)\n  \n  [Boy Names](https:\/\/www.thebump.com\/b\/boy-baby-names)\n  \n  [Girl Names](https:\/\/www.thebump.com\/b\/girl-baby-names)\n  \n  [Gender-Neutral Names](https:\/\/www.thebump.com\/b\/unisex-baby-names)\n  \n  [Unique Names](https:\/\/www.thebump.com\/b\/unique-baby-names)\n  \n  [Classic Names](https:\/\/www.thebump.com\/b\/classic-baby-names)\n  \n  [Middle Names](https:\/\/www.thebump.com\/b\/baby-middle-names)\n  \n  [Names by Origin](https:\/\/www.thebump.com\/b\/baby-name-origins)\n  \n  [A-Z Baby Names](https:\/\/www.thebump.com\/b\/a-z-baby-names)\n  \n  [Find Baby Names](https:\/\/www.thebump.com\/baby-names)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/52ERZc14ujTHrUhpTgh4pm\/5af5e3c23be773afe0ff3c1703401dd6\/choosing_baby_name_tips-hero-Stocksy-997351.webp?fm=webp&q=75&w=300)How to Choose a Baby NameLooking for the perfect baby name? Keep the following tips in mind as you search.](https:\/\/www.thebump.com\/a\/tips-for-choosing-a-baby-name)\n  \n  [![](https:\/\/media-api.xogrp.com\/images\/9cb0ae19-4030-4254-9c18-35c249306395)Baby NicknamesShort baby names are undeniably catchy; they cut to the chase while leaving a long-lasting impression. The lovely thing about short baby names is that the only thing they have in common is the number of letters they each have, giving you the flexibility of any of your favorite definitions in a neat package. These quippy delights will give baby an edge in any introduction when the options range from Ari to Xena. Choose a short baby girl, boy, or gender-neutral name to shake things up on the playground.](https:\/\/www.thebump.com\/b\/baby-names-nicknames)\n  \n  [![](https:\/\/media-api.xogrp.com\/images\/82ab2d51-d9cf-4207-a0fb-c20e83ab8429)Top 500 Short Baby NamesWhen a parent chooses a name for baby, it’s an undeniably hard job. Baby’s future, attitude, potential beliefs, and a number of other factors all tie into what makes the decision so difficult. But when you’ve done the hard part, it’s time to get into the cutest part! That’s giving baby a nickname, of course! Cute baby boy and girl nicknames come in the dozens and are ready to be worn with style by baby.](https:\/\/www.thebump.com\/b\/short-baby-names)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/71Z1Lj0OOlnDQ1Bwtf0hKV\/6e05658e40e71085860023eb5b51cb85\/top_baby_name_predictions_for_2023-hero-Stocksy-4141217.webp?fm=webp&q=75&w=300)Top Baby Name Trend Predictions for 2025We’ve got all the baby name inspiration you’ll need.](https:\/\/www.thebump.com\/a\/the-bump-hottest-baby-name-trends)\n  \n  [Baby Name GeneratorDiscover baby name ideas and suggestions](https:\/\/www.thebump.com\/b\/baby-name-generator)\n  \n  [Baby Names GamePlay a game to build a baby name list or narrow down your favorites](https:\/\/www.thebump.com\/b\/baby-name-game)\n  \n  [Middle Name GeneratorFind the perfect middle name](https:\/\/www.thebump.com\/b\/middle-name-generator)\n  \n  [Meaning of Your NameName meaning, identity, and history](https:\/\/www.thebump.com\/b\/meaning-of-my-name)\n  \n  [Baby Name ListsExplore names by themes and categories](https:\/\/www.thebump.com\/b\/baby-name-lists)\n- [Shop](https:\/\/www.thebump.com\/shop)\n  \n  [The Bump Shop](https:\/\/www.thebump.com\/shop)\n  \n  [Community Lists & Recommendations](https:\/\/www.thebump.com\/shop\/lists)\n  \n  [Product Reviews](https:\/\/www.thebump.com\/product-reviews)\n  \n  [Best of The Bump Awards](https:\/\/www.thebump.com\/best-of-the-bump-awards)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/39j4rtOoTsHvqXaXBXwMNd\/53867ecb39322af9571e2a0e351aaacd\/baby_shower_gifts-hero-Stocksy-4958409.webp?fm=webp&q=75&w=300)Baby Shower GiftsAttending a baby shower or know a couple who just announced they're expecting? We've got you covered from unique baby shower gifts to baby shower gift baskets.](https:\/\/www.thebump.com\/a\/baby-shower-gift-ideas)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/16dsnv2fgmyOAEgqE0K082\/943c84ff2013393700dee923f490bfdf\/baby-nursery-essentials-crib-2160x1200.jpg?fm=webp&q=75&w=300)Creating a NurserySetting up a new nursery? Here's a shopping list of essentials for creating a room you and baby will love.](https:\/\/www.thebump.com\/a\/creating-a-nursery)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/2PU8DOCUhqNwODWhqL0a4c\/27c99e715fcb6de6aed1a2dccd36b846\/new_mom_must_haves-hero-Stocksy-4280854.webp?q=75&w=300)Mom's Must HavesForget what you've read—we go beyond the basics and get right to the good stuff: the must-have baby items for first-time moms.](https:\/\/www.thebump.com\/a\/mom-must-haves)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/3P5XwC0Wv70bAuMZOP0S3\/ef1ea20127a5ec6e9ac1b944b1b035df\/baby_essentials_checklist-hero-GettyImages-1413731369.webp?fm=webp&q=75&w=300)Checklist of Baby EssentialsStreamline your shopping list with this checklist of all the baby must-haves.](https:\/\/www.thebump.com\/a\/checklist-baby-essentials)\n- [Registry](https:\/\/registry.thebump.com\/registry)\n  \n  [Create Registry](https:\/\/www.thebump.com\/registry)\n  \n  [Manage Registry](https:\/\/registry.thebump.com\/manage)\n  \n  [Find a Registry](https:\/\/registry.thebump.com\/babyregistrysearch)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/5I8gnJmw6SDVwfqGPAeFTj\/11225d1e26249153c29499f79ee9b9aa\/best_baby_registries-hero-pottery_barn.webp?fm=webp&q=75&w=300)Best Baby RegistrySearching for the best baby registry for your needs? This breakdown with pros, cons and included perks can help.](https:\/\/www.thebump.com\/a\/best-baby-registry)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/4fqdQEKBSGB8zA6JbJFjkh\/d019c289df03fb3ff2cf5434cc8cfe4c\/best_baby_gifts_-_hero.webp?fm=webp&q=75&w=300)Best Baby GiftsFrom adorable onesies to tiny toys and trinkets, browse our picks of the most precious presents for little ones.](https:\/\/www.thebump.com\/a\/best-baby-gifts)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/73Nj7PNzdMMieWtRgh6nUJ\/f0442011794b15733f405198a29e5be7\/personalized_baby_gifts_-hero-Stocksy-2211952.webp?fm=webp&q=75&w=300)Personalized Baby GiftsSearching for something special? A personalized baby gift is sure to do the trick.](https:\/\/www.thebump.com\/a\/personalized-baby-gifts)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/4vbkPuYzxIpJWuFuo0wN1g\/6aaeeffe1ea6bb3c26289e002e7a4d6a\/Gifts_for_New_Moms_HERO.webp?fm=webp&q=75&w=300)New Mom GiftsCelebrate the women in your life with these fabulous gifts for new moms.](https:\/\/www.thebump.com\/a\/new-mom-gifts)\n  \n  [Ultimate Registry ChecklistUse our checklist to create and track the ultimate baby registry](https:\/\/www.thebump.com\/a\/registry-101)\n  NEW\\!\n- [Community](https:\/\/www.thebump.com\/community)\n  \n  [Birth Month Clubs](https:\/\/forums.thebump.com\/categories\/the-bump-month-clubs)\n  \n  [1st Trimester](https:\/\/forums.thebump.com\/categories\/1st-trimester)\n  \n  [2nd Trimester](https:\/\/forums.thebump.com\/categories\/2nd-trimester)\n  \n  [3rd Trimester](https:\/\/forums.thebump.com\/categories\/3rd-trimester)\n  \n  [Babies: 0 to 3 Months](https:\/\/forums.thebump.com\/categories\/babies-0-3-months)\n  \n  [Parenting](https:\/\/forums.thebump.com\/categories\/parenting)\n  \n  [Trying to Get Pregnant](https:\/\/forums.thebump.com\/categories\/getting-pregnant)\n  \n  [Adoption](https:\/\/forums.thebump.com\/categories\/adoption)\n  \n  [View All Community](https:\/\/www.thebump.com\/community)\n  \n  [![](https:\/\/media-api.xogrp.com\/images\/1736d1d8-5326-4e54-a86a-f92d59dd68f3)Twins and Multiples Join Discussion](https:\/\/forums.thebump.com\/categories\/multiples)\n  \n  [![](https:\/\/media-api.xogrp.com\/images\/aea6300b-9fb5-4352-8409-cf59a96936af)Preemies Join Discussion](https:\/\/forums.thebump.com\/categories\/preemies)\n  \n  [![](https:\/\/media-api.xogrp.com\/images\/4a247beb-43b4-4bdc-ba14-a89a11d8637d)Toddlers Join Discussion](https:\/\/forums.thebump.com\/categories\/toddlers-12-24-months)\n  \n  [![](https:\/\/media-api.xogrp.com\/images\/cb951866-ea96-4a7f-ae4c-a40344ee07bc)Eco-friendly Family Join Discussion](https:\/\/forums.thebump.com\/categories\/the-eco-friendly-family)\n- [More]()\n  \n  [Baby Deals & Discounts](https:\/\/www.thebump.com\/a\/best-baby-deals)\n  \n  [News](https:\/\/www.thebump.com\/news)\n  \n  [Tools and Resources](https:\/\/www.thebump.com\/tools)\n  \n  [Black Maternal Health](https:\/\/www.thebump.com\/topics\/pregnancy-black-maternal-health)\n  \n  [LGBTQ+ Family](https:\/\/www.thebump.com\/LGBTQ)\n  \n  [The Future of Parenting Report NEW\\!](https:\/\/www.thebump.com\/future-of-parenting)\n  \n  Want a personalized experience?\n  \n  Download our free app\n\n[Join](https:\/\/www.thebump.com\/join)\n\n[Login](https:\/\/www.thebump.com\/login)\n\n\\*Subject to availability and Retailer's terms.  \n We earn commissions from these links.\n\n### Amazon Baby Registry\n- Free Welcome Box\\*\n- 15% Registry Discount\n- Free 1-Year Returns\n- Quick Free Shipping\n- Group Gifting\n- Thank-You List\n\n![welcome box amazon](https:\/\/static.thebump.com\/tb-web-assets\/welcome-box-amazon-mobile.png)\n\n[Collect Amazon Freebies](https:\/\/track-registry.theknot.com\/track\/create\/7ca627cb-a478-4133-a6b9-831036bd06c3?rt=14610)\n\n[View all registry retailers](https:\/\/www.thebump.com\/registry#compareRegistryTable)\n\n\\*Subject to availability and Retailer's terms.  \n We earn commissions from these links.\n\n- Pregnancy\n  RECOMMENDED READING\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/19L2eCzU65UjflFb23UpVA\/e378dc8bc8763714ab24ed2f4faf049c\/morning-sickness-relief-stomach-660x367.jpg?fm=webp&q=75&w=300)Morning Sickness](https:\/\/www.thebump.com\/a\/morning-sickness)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/7tjH2Eu6Q3xNzfYq86QIXy\/27dad3ec6649446e3df077efe8ba6e38\/when-can-you-find-out-the-sex-of-baby-ultrasound-660x367.jpg?fm=webp&q=75&w=300)How to Find Out Baby’s Gender](https:\/\/www.thebump.com\/a\/how-to-find-out-babys-gender)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/6fsYFoEjRKmJfLP7Pu1uTs\/f90724643994f18c9c220bbf43bf27ec\/braxton-hicks-contractions-pregnant-woman-660x367.jpg?fm=webp&q=75&w=300)What Are Braxton Hicks Contractions?](https:\/\/www.thebump.com\/a\/braxton-hicks-contractions)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/2nS2uAkEflc0GuIsmfLP6b\/24de2e184d7e1e81fda356ec428b8252\/labor-signs-pregnancy-660x367.jpg?fm=webp&q=75&w=300)Signs of Labor](https:\/\/www.thebump.com\/a\/what-are-signs-of-labor)\n- Baby & Toddler\n  RECOMMENDED READING\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/745iQm7oOVSp5qPLTBappp\/2bc4d62310affe0044d7f114f23670ba\/guide_to_baby_rashes-hero-shutterstock_1515786722.webp?fm=webp&q=75&w=300)Baby Rash](https:\/\/www.thebump.com\/a\/baby-rash)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/2harHCrcReSmGQGQWcQgYG\/968563beb73bc212bbbdedbc2e69be41\/when-start-solid-food-baby-eating-2160x1200.jpg?fm=webp&q=75&w=300)Introducing Solids](https:\/\/www.thebump.com\/a\/baby-solid-food-guide)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/Tvyqut8xjVYy793hHW0Sf\/1232a36072e1d40e9ecf32c43524e6d2\/nap_guide_by_age-hero-shutterstock_1877599927.webp?fm=webp&q=75&w=300)Baby Nap Schedule](https:\/\/www.thebump.com\/a\/how-many-naps-do-babies-need)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/39XHTofc25G16UmLlcXU2X\/e548f6dbf349053c9ed6ce46d554fcc4\/potty_training-hero-shutterstock_1111875506.webp?fm=webp&q=75&w=300)Potty Training](https:\/\/www.thebump.com\/a\/potty-training)\n- Parents\n  RECOMMENDED READING\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/HIs0b75rQfTNNeGgYQJij\/819b1ed7b4c2af3805c47eb5d0238ca6\/vaginal_birth_postpartum_recovery-hero-shutterstock_2190398979.webp?fm=webp&q=75&w=300)Postpartum Recovery](https:\/\/www.thebump.com\/a\/postpartum-recovery)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/47dhRN2iudxp5QxZKxmk7O\/9aa5d215fa1252daaa774400dcdeb505\/postpartum-plan-GettyImages-1325863865-hero.jpg?fm=webp&q=75&w=300)Postpartum Plan](https:\/\/www.thebump.com\/a\/postpartum-plan)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/5RTLzj3tXxQu2YGTu9GvNW\/d0b870b4b869dfd0f0b2b56e2dce19c2\/possitive_affirmations_for_parents-hero-Stocksy-4443590.webp?fm=webp&q=75&w=300)20 Positive Parenting Affirmations to Boost Your Mental Health](https:\/\/www.thebump.com\/a\/positive-parenting-affirmations)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/Ap8sRgzvo42Xb9ZSQ76Mt\/bf1c2e046658aae3a0627e906753d256\/parental_burnout-hero-Stocksy4334315.webp?fm=webp&q=75&w=300)Parental Burnout Is Real—Here’s How to Cope](https:\/\/www.thebump.com\/a\/parental-burnout)\n- Getting Pregnant\n  RECOMMENDED READING\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/5CHRtLeRB6iL7H0pPysMKo\/2a660cbcb4520e3bacee966c031968ae\/ovulation_symptoms-hero-shutterstock_2094925657.webp?fm=webp&q=75&w=300)Ovulation Symptoms](https:\/\/www.thebump.com\/a\/ovulation-symptoms-signs-of-ovulation)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/37evufoACLuzynXRFeDKpc\/adec13af5500cae8464acf262b08719a\/early_signs_of_pregnancy-hero.webp?fm=webp&q=75&w=300)Early Signs of Pregnancy](https:\/\/www.thebump.com\/a\/early-signs-of-pregnancy)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/1LCzIOr0wFcjIEP5KnBDpo\/5380b55c47a1b4e4d69ee2725313753e\/implantation_bleeding-hero-GettyImages-1301949211.webp?fm=webp&q=75&w=300)Implantation Bleeding](https:\/\/www.thebump.com\/a\/what-is-implantation-bleeding)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/4sWoXDAg3zYBefPM4lWxcI\/60f0904e7800fac25f527b46a4b2fcee\/when-take-pregnancy-test-legs-660x367.jpg?fm=webp&q=75&w=300)When to Take a Pregnancy Test](https:\/\/www.thebump.com\/a\/when-to-take-a-pregnancy-test)\n- Baby Names\n  RECOMMENDED READING\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/52ERZc14ujTHrUhpTgh4pm\/5af5e3c23be773afe0ff3c1703401dd6\/choosing_baby_name_tips-hero-Stocksy-997351.webp?fm=webp&q=75&w=300)How to Choose a Baby Name](https:\/\/www.thebump.com\/a\/tips-for-choosing-a-baby-name)\n  \n  [![](https:\/\/media-api.xogrp.com\/images\/9cb0ae19-4030-4254-9c18-35c249306395)Baby Nicknames](https:\/\/www.thebump.com\/b\/baby-names-nicknames)\n  \n  [![](https:\/\/media-api.xogrp.com\/images\/82ab2d51-d9cf-4207-a0fb-c20e83ab8429)Top 500 Short Baby Names](https:\/\/www.thebump.com\/b\/short-baby-names)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/71Z1Lj0OOlnDQ1Bwtf0hKV\/6e05658e40e71085860023eb5b51cb85\/top_baby_name_predictions_for_2023-hero-Stocksy-4141217.webp?fm=webp&q=75&w=300)Top Baby Name Trend Predictions for 2025](https:\/\/www.thebump.com\/a\/the-bump-hottest-baby-name-trends)\n- Shop\n  RECOMMENDED READING\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/39j4rtOoTsHvqXaXBXwMNd\/53867ecb39322af9571e2a0e351aaacd\/baby_shower_gifts-hero-Stocksy-4958409.webp?fm=webp&q=75&w=300)Baby Shower Gifts](https:\/\/www.thebump.com\/a\/baby-shower-gift-ideas)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/16dsnv2fgmyOAEgqE0K082\/943c84ff2013393700dee923f490bfdf\/baby-nursery-essentials-crib-2160x1200.jpg?fm=webp&q=75&w=300)Creating a Nursery](https:\/\/www.thebump.com\/a\/creating-a-nursery)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/2PU8DOCUhqNwODWhqL0a4c\/27c99e715fcb6de6aed1a2dccd36b846\/new_mom_must_haves-hero-Stocksy-4280854.webp?q=75&w=300)Mom's Must Haves](https:\/\/www.thebump.com\/a\/mom-must-haves)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/3P5XwC0Wv70bAuMZOP0S3\/ef1ea20127a5ec6e9ac1b944b1b035df\/baby_essentials_checklist-hero-GettyImages-1413731369.webp?fm=webp&q=75&w=300)Checklist of Baby Essentials](https:\/\/www.thebump.com\/a\/checklist-baby-essentials)\n- Registry\n  \n  NEW\\!\n  RECOMMENDED READING\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/5I8gnJmw6SDVwfqGPAeFTj\/11225d1e26249153c29499f79ee9b9aa\/best_baby_registries-hero-pottery_barn.webp?fm=webp&q=75&w=300)Best Baby Registry](https:\/\/www.thebump.com\/a\/best-baby-registry)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/4fqdQEKBSGB8zA6JbJFjkh\/d019c289df03fb3ff2cf5434cc8cfe4c\/best_baby_gifts_-_hero.webp?fm=webp&q=75&w=300)Best Baby Gifts](https:\/\/www.thebump.com\/a\/best-baby-gifts)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/73Nj7PNzdMMieWtRgh6nUJ\/f0442011794b15733f405198a29e5be7\/personalized_baby_gifts_-hero-Stocksy-2211952.webp?fm=webp&q=75&w=300)Personalized Baby Gifts](https:\/\/www.thebump.com\/a\/personalized-baby-gifts)\n  \n  [![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/4vbkPuYzxIpJWuFuo0wN1g\/6aaeeffe1ea6bb3c26289e002e7a4d6a\/Gifts_for_New_Moms_HERO.webp?fm=webp&q=75&w=300)New Mom Gifts](https:\/\/www.thebump.com\/a\/new-mom-gifts)\n- Community\n  RECOMMENDED COMMUNITY FORUMS\n  \n  [![](https:\/\/media-api.xogrp.com\/images\/1736d1d8-5326-4e54-a86a-f92d59dd68f3)Twins and Multiples Join Discussion](https:\/\/forums.thebump.com\/categories\/multiples)\n  \n  [![](https:\/\/media-api.xogrp.com\/images\/aea6300b-9fb5-4352-8409-cf59a96936af)Preemies Join Discussion](https:\/\/forums.thebump.com\/categories\/preemies)\n  \n  [![](https:\/\/media-api.xogrp.com\/images\/4a247beb-43b4-4bdc-ba14-a89a11d8637d)Toddlers Join Discussion](https:\/\/forums.thebump.com\/categories\/toddlers-12-24-months)\n  \n  [![](https:\/\/media-api.xogrp.com\/images\/cb951866-ea96-4a7f-ae4c-a40344ee07bc)Eco-friendly Family Join Discussion](https:\/\/forums.thebump.com\/categories\/the-eco-friendly-family)\n\n[Baby Deals & 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Here, top trainers lead you through easy workouts to get back in shape post-baby.\n\nsave article\n\nSave this article to view it later on your Bump dashboard\n\n. It’s free\\!\n\n![profile picture of Lindsay Dolak](https:\/\/static.thebump.com\/shared-web\/logos\/default-bump-avatar-black-v1.png)\n\nBy [Lindsay Dolak,](https:\/\/www.thebump.com\/author\/lindsay-dolak) Editor at Aaptiv\n\nUpdated August 6, 2020\n\n![woman stretching and getting ready to do postpartum exercises](https:\/\/images.ctfassets.net\/6m9bd13t776q\/1SX9ZTVkHewMa0wGq2GiiE\/f4dd8f7cb810aa12f44f82467bbb4e0c\/apptive-postpartum-exercise-moves-2160x1200.jpg?q=90)\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n\nWe have included third party products to help you navigate and enjoy life’s biggest moments. Purchases made through links on this page may earn us a commission.\n\nNo matter how fit you were before and even during pregnancy, postpartum exercise presents a unique set of challenges. Your body is still healing from delivery, and with a newborn in the house, you might be feeling more tired than ever. But finding time to fit in fitness is amazing for both your body and mind—it can be just what you need to get back to feeling like your pre-pregnancy self. No, we’re not talking about “getting your body back.” We’re talking about a boost to your energy, self-confidence and physical strength. Plus, you’re bound to sleep better too. Do we have your attention now? Here, two trainers from [Aaptiv](https:\/\/www.tkqlhce.com\/click-8957671-14071477?sid=TBEditorial)—a fitness app offering trainer-led, music-driven audio workouts—break down why you should start a postnatal fitness routine, and how to do it.\n\nIn this article:\n\nBenefits of postpartum exercise\n\nWhen to start postpartum exercise\n\nBest postpartum workouts\n\nPostpartum exercise tips\n## Benefits of Postpartum Exercise\nPostnatal exercise brings a host of positive benefits to your body, but also for your mood and stress levels. Fitness not only helps your body heal but also provides an outlet to recenter and focus on yourself—something that might feel a bit out of reach now that you’re caring for another tiny human. “Postpartum exercise gives moms back that feeling of being in control,” says Aaptiv trainer Candice Cunningham, an ACE-certified personal trainer and Fit For Birth pre- and post-natal corrective exercise specialist. “It’s a huge stress-reliever and also gives new moms something to really focus on for themselves.”\n\nAaptiv trainer and mom Jaime McFaden, an ACE-certified pre- and post-natal fitness specialist and health coach, agrees, adding that consistent exercise post-baby provides a huge boost in not only physical strength, but mental strength as well. “You just went through so many changes—things have shifted. Exercise helps you heal from the inside out,” she says.\n\nRelated Video\n\nIn addition to the many mental and emotional benefits, postnatal fitness can lead to weight loss, improved strength (carrying around a baby all the time is no joke), better sleep and more balanced hormones—a must after nine months of ups and downs.\n\n## When to Start Postpartum Exercise\nFirst things first: Don’t jump into a postpartum exercise routine without your doctor’s approval. Many doctors recommend waiting six to eight weeks after birth before starting trying any type of exercise, but it often varies. Some women may experience complications during pregnancy or labor that might set them back a few more weeks. For example, a mother who had a vaginal birth will likely have a different timeline than one who had a c-section. And others may even be able to work out sooner than six weeks.\n\nAccording to McFaden, working out during pregnancy may help when it comes time to start exercising again. “Your body’s muscle memory will kick in and you’ll have an easier time getting back into it after birth,” she says. “You still want to give your body time to recover, though. Never push yourself too hard post-baby. Patience is key.”\n\nNo matter what, it’s crucial to work with your doctor to find out exactly when is right for you and your body. “Every mom is different and it’s important to pay attention to stresses the body may undergo post-pregnancy,” Cunningham says. “A doctor will be able to check for an indication of [diastasis recti](https:\/\/aaptiv.com\/magazine\/diastasis-recti-prevention?utm_source=thebump.com&utm_medium=referral&utm_campaign=TBEditorial) (the separation of the abdominals) and be able to recommend the appropriate physical work to heal that or any other side effects of childbirth.”\n\nThere’s no real reason to rush back into exercising early anyways. In fact, it can cause you more harm than good down the line. It might be hard for women used to high intensity workouts or long runs, but taking it slow is key.\n\nAdvertisement\n\nWhen you’re ready, start by adding walking and low-impact bodyweight exercises at first. [Aaptiv’s fourth trimester program](https:\/\/aaptiv.com\/magazine\/fourth-trimester-program) meets new moms where they are and focuses on building back up to regular workouts. It covers core, strength training, outdoor walking and elliptical, and places special emphasis on healing the pelvic floor muscles and not aggravating a diastasis recti—both of which are crucial for new moms with recovering bodies. Don’t worry, you’ll gradually work your way back to sprints and burpees in no time.\n\n## Best Postpartum Workouts\nBefore you starting working out again, it’s important to temper your expectations. Your [body is different](https:\/\/aaptiv.com\/magazine\/key-postpartum-body-changes) now and you won’t immediately be as strong as you once were. Start with simple, functional exercises you can ultimately build on. To get you started, we asked McFaden and Cunningham to share some of their favorite postpartum exercises to work your entire body.\n\n### Upper Body Exercises\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/2kxJutJYacs4mMASeQCqyY\/5ed9ec6df067f8f5d596b168d75ba429\/apptive-postpartum-exercise-arm-row-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n#### Single-Arm Rows\nThese can be done with a cable, resistance band or dumbbell. Start with a light weight—anywhere from 2 to 5 pounds. Keep your shoulders square. If you’re using a cable or band, stand tall. If you’re using a dumbbell, hinge at the waist slightly and keep your knees unlocked. Engage your core and pull back the arm, holding the weight until your elbow makes a 90-degree angle by the side of your body. Retract and repeat for 10 reps before switching arms. This works your upper back, tricep and biceps.\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/CFzRGligrQguiaSAUyqoq\/865fa9580b35c6eeb5fc81da58878e2d\/apptive-postpartum-exercise-rotary-plank-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n#### Wall Plank Rotations\nThis postpartum exercise is best for those with diastasis recti or anyone easing back into core work (for example, if you’re healing from a c-section). Find a sturdy wall and stand facing it with your feet planted about 2 feet from the wall. Rest your forearms against the wall so you’re in a standing plank position. Slowly rotate your body out, retracting your shoulders, to make a side-plank position on the wall. Hold for two counts before returning to the starting position and alternating sides. Repeat for 10 reps on each side. This is great for the upper body as well as a bit of light core work.\n\nAdvertisement\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/3SGMUMoVHWccWA60mug2eg\/09cb4b6a62a9bab029b23e7abce78716\/apptive-postpartum-exercise-wall-push-up-750x900.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n#### Wall Push-ups to Elevated Push-ups\nStart in the same position as you did for Wall Plank Rotations. Place your hands against the wall so you’re in a push-up plank position. Keep your core engaged, maintain a neutral spine and focus on keeping your body in a straight line. Bend your arms as you would to perform a push-up and lower your body toward the wall. Push back off and straighten your arms. As you gradually increase upper body strength, you can move on to elevated push-ups (push-ups with your feet on a bench or chair). This works your triceps, biceps and chest.\n\n### Core Exercises\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/2ocXXz7CM8McOu82ky02gg\/ba6ed4cf46dd0f40e6987225f177b8e0\/apptive-postpartum-exercise-breathing-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n#### Diaphragmatic Breathing\nBegin in a supine position (on your back) with your legs extended straight out and your arms relaxed by your side. Inhale and fill your belly up. Then exhale all the air out as you press your lower back into the ground. It’s a gente postpartum ab workout and promotes relaxation.\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/26t0CbhmWgQw4sIeK8skEI\/5cd52e147415c3128e9482a97fade88a\/apptive-postpartum-exercise-cat-cow-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n#### Cat\/Cows\nBegin on all fours with your shoulders stacked directly above your hands and your hips stacked directly above your knees. Arch your back up, drawing your navel in, and let your head hang to cat. Then press your belly toward the ground and bring your head and gaze to the sky to cow. Repeat this, alternating cat and cow, for 10 reps. This works your core and helps stretch the muscles in your back and neck.\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/3RqRh9ig8wCsWeGq2k4Am4\/7ba2214f107bee2cd19716f613d34e78\/apptive-postpartum-exercise-floor-leg-lifts-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n#### Supine Leg Lifts\nBegin in a supine position with your lower back pressed into the ground. Bring the legs straight into the air to create a 90-degree angle from your waist. Inhale and slowly lower your legs down as far as you can. Feel free to lower one leg at a time, and bend your knee as a modification. Exhale and bring the leg back up. Perform 10 reps on each side. This helps strengthen deep pelvic floor muscles and the transverse abdominal muscles.\n\nAdvertisement\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/5z3hAVXqrCg2CEIc6e4k8\/4ae8d5fdbfce90aaa89d63cb86c99f11\/apptive-postpartum-exercise-dead-bugs-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n#### Dead Bugs\nBegin in a supine position with your legs and arms extended straight into the air. Inhale and lower your left arm and left leg (your arm should go back toward your head, not your feet). Exhale and raise both again. Repeat on the right side. This works your oblique muscles.\n\n### Lower Body Exercises\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/6lGgaCzljqgCcC2cEYeaEC\/3a2dc8c2b2e951276d6ba4a4735dc14b\/apptive-postpartum-exercise-bridge-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n#### Bridges\nBegin in a supine position with your feet planted on the ground and your knees bent toward the sky. Engage your glutes and core and lift your hips up, keeping your shoulders on the ground. Drive through the heels, hold the position at the top and breathe through your belly. Lower your hips and repeat for 10 reps. This works your glutes, core and hamstrings.\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/3Sxe9LWTwkqmEagQe8SYqa\/520857ce784f531546a0852ecf0913b6\/apptive-postpartum-exercise-wall-squat-750x900.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n#### Wall Sits\nSit against a wall with your legs at 90-degree angle. Keep your back flush to the wall and hold for 30 seconds. Release, rest and hold for another 30 seconds. Repeat this five times. This works your core and and quads.\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/2X6RUu4jD2WEeIimCwsQis\/09760de97de716dc68f322a708bd9ce2\/apptive-postpartum-exercise-wall-floor-leg-lift-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n#### Quadrupled Leg Lifts\nBegin on all fours with your shoulders stacked directly above your hands and your hips stacked directly above your knees. Bring one leg up and extend it directly back, engaging your glutes and leg muscles. Hold for a few seconds, return to starting position and switch sides. Repeat for 10 reps on each side. This works your core, glutes and hamstrings.\n\n## Postpartum Exercise Tips\nYour body is different now! Before you jump back into your fitness routine, remember that in addition to your body feeling strange and even weak sometimes, it’s also going to be hard to find time to exercise. That’s fine! First and foremost, Cunningham encourages new moms to be patient with themselves. “Don’t get frustrated if it takes longer to get back into working out or to get comfortable working out again,” she says. “Listen to your body and don’t push too hard too soon.” She adds that doing so may result in increased stress, which will only set you back mentally and physically.\n\nNew moms need to prioritize sleep and physical rest as much as possible. “After giving birth, I was breastfeeding around the clock. I didn’t realize how real the whole concept of no sleep truly was,” McFaden says. “I felt bad not getting back to exercise sooner, but I was so tired.” She gradually began adding in walks and slowly eased into her old fitness routines. “I was weak and unmotivated, but I saw the bigger picture.”\n\nThe key, both trainers agree, is to simply remember to take care of yourself. “To be the best mom, you must take care of yourself and give yourself a ton of love,” McFaden says. “Be sure to ask for help when you need it.”\n\nThe joys of motherhood are vast. It’s not always easy, but it’s certainly worth it. Make the most of your time as a new mom by prioritizing your mental and physical health. Once you’re cleared by your doctor, gradually incorporate light, low-impact workouts into your day-to-day postpartum exercise routine. Just take it slow and be easy on yourself. After all, you just brought a human into this world\\!\n\n*Published September 2018*\n\nsave article\n\nWas this article helpful?\n\nYes\n\nNo\n\n### Target Baby Registry\n- Free \\$100+ Value Welcome KitFree \\$100+ Value Welcome Kit\n- 15% Completion Discount15% Completion Discount\n- Free 1-Year ReturnsFree 1-Year Returns\n- 20+ Exclusive 20% Off  \n  Deals For Mom & Baby20+ Exclusive 20% Off Deals For Mom & Baby\n- 1:1 Concierge With  \n  Baby Gear Specialists1:1 Concierge With Baby Gear Specialists\n\n![welcome box amazon](https:\/\/static.thebump.com\/tb-web-assets\/target-mobile-image.png)\n\n[Collect Target Freebies](https:\/\/track-registry.theknot.com\/track\/create\/7ca627cb-a478-4133-a6b9-831036bd06c3?rt=14590)\n\n[View all registry retailers](https:\/\/www.thebump.com\/registry#compareRegistryTable)\n\n\\*Subject to availability and Retailer's terms.  \n We earn commissions from these links.\n\nWant a personalized experience?\n\nDownload The Bump App for daily pregnancy 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The Bump now has a registry\\!\nGet started with our   \nfree Welcome Box\n\n[Get Freebies](https:\/\/www.thebump.com\/registry)\n\nAdvertisement\n\nAdvertisement\n\n### The Bump now has a registry\\!\nGet started with our   \nfree Welcome Box\n\n[Get Freebies](https:\/\/www.thebump.com\/registry)\n\nAdvertisement\n\nAdvertisement\n\n### The Bump now has a registry\\!\nGet started with our   \nfree Welcome Box\n\n[Get Freebies](https:\/\/www.thebump.com\/registry)\n\nAdvertisement\n\nADVERTISEMENT\n\n## Next on Your Reading List\n[![woman putting on postpartum belly wrap in bathroom at home](https:\/\/images.ctfassets.net\/6m9bd13t776q\/2kOxEGkBhR9975iLXOiIJ0\/658d4445400b9f3203ca8311439ccf19\/belly_wrap.webp?q=75&w=660)5 Best Postpartum Belly Wraps for Recovery, Tested by New Moms Medically Reviewed by Kendra Segura, MD](https:\/\/www.thebump.com\/a\/best-postpartum-belly-wraps)\n\n[![mother holding baby showing post-baby 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Play](data:image\/png;base64,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Purchases made through links on this page may earn us a commission.\n\nNo matter how fit you were before and even during pregnancy, postpartum exercise presents a unique set of challenges. Your body is still healing from delivery, and with a newborn in the house, you might be feeling more tired than ever. But finding time to fit in fitness is amazing for both your body and mind—it can be just what you need to get back to feeling like your pre-pregnancy self. No, we’re not talking about “getting your body back.” We’re talking about a boost to your energy, self-confidence and physical strength. Plus, you’re bound to sleep better too. Do we have your attention now? Here, two trainers from [Aaptiv](https:\/\/www.tkqlhce.com\/click-8957671-14071477?sid=TBEditorial)—a fitness app offering trainer-led, music-driven audio workouts—break down why you should start a postnatal fitness routine, and how to do it.\n\nIn this article:\n\nBenefits of postpartum exercise\n\nWhen to start postpartum exercise\n\nBest postpartum workouts\n\nPostpartum exercise tips\n\nPostnatal exercise brings a host of positive benefits to your body, but also for your mood and stress levels. Fitness not only helps your body heal but also provides an outlet to recenter and focus on yourself—something that might feel a bit out of reach now that you’re caring for another tiny human. “Postpartum exercise gives moms back that feeling of being in control,” says Aaptiv trainer Candice Cunningham, an ACE-certified personal trainer and Fit For Birth pre- and post-natal corrective exercise specialist. “It’s a huge stress-reliever and also gives new moms something to really focus on for themselves.”\n\nAaptiv trainer and mom Jaime McFaden, an ACE-certified pre- and post-natal fitness specialist and health coach, agrees, adding that consistent exercise post-baby provides a huge boost in not only physical strength, but mental strength as well. “You just went through so many changes—things have shifted. Exercise helps you heal from the inside out,” she says.\n\nIn addition to the many mental and emotional benefits, postnatal fitness can lead to weight loss, improved strength (carrying around a baby all the time is no joke), better sleep and more balanced hormones—a must after nine months of ups and downs.\n\nFirst things first: Don’t jump into a postpartum exercise routine without your doctor’s approval. Many doctors recommend waiting six to eight weeks after birth before starting trying any type of exercise, but it often varies. Some women may experience complications during pregnancy or labor that might set them back a few more weeks. For example, a mother who had a vaginal birth will likely have a different timeline than one who had a c-section. And others may even be able to work out sooner than six weeks.\n\nAccording to McFaden, working out during pregnancy may help when it comes time to start exercising again. “Your body’s muscle memory will kick in and you’ll have an easier time getting back into it after birth,” she says. “You still want to give your body time to recover, though. Never push yourself too hard post-baby. Patience is key.”\n\nNo matter what, it’s crucial to work with your doctor to find out exactly when is right for you and your body. “Every mom is different and it’s important to pay attention to stresses the body may undergo post-pregnancy,” Cunningham says. “A doctor will be able to check for an indication of [diastasis recti](https:\/\/aaptiv.com\/magazine\/diastasis-recti-prevention?utm_source=thebump.com&utm_medium=referral&utm_campaign=TBEditorial) (the separation of the abdominals) and be able to recommend the appropriate physical work to heal that or any other side effects of childbirth.”\n\nThere’s no real reason to rush back into exercising early anyways. In fact, it can cause you more harm than good down the line. It might be hard for women used to high intensity workouts or long runs, but taking it slow is key.\n\nWhen you’re ready, start by adding walking and low-impact bodyweight exercises at first. [Aaptiv’s fourth trimester program](https:\/\/aaptiv.com\/magazine\/fourth-trimester-program) meets new moms where they are and focuses on building back up to regular workouts. It covers core, strength training, outdoor walking and elliptical, and places special emphasis on healing the pelvic floor muscles and not aggravating a diastasis recti—both of which are crucial for new moms with recovering bodies. Don’t worry, you’ll gradually work your way back to sprints and burpees in no time.\n\nBefore you starting working out again, it’s important to temper your expectations. Your [body is different](https:\/\/aaptiv.com\/magazine\/key-postpartum-body-changes) now and you won’t immediately be as strong as you once were. Start with simple, functional exercises you can ultimately build on. To get you started, we asked McFaden and Cunningham to share some of their favorite postpartum exercises to work your entire body.\n\nUpper Body Exercises\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/2kxJutJYacs4mMASeQCqyY\/5ed9ec6df067f8f5d596b168d75ba429\/apptive-postpartum-exercise-arm-row-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n\nSingle-Arm Rows\n\nThese can be done with a cable, resistance band or dumbbell. Start with a light weight—anywhere from 2 to 5 pounds. Keep your shoulders square. If you’re using a cable or band, stand tall. If you’re using a dumbbell, hinge at the waist slightly and keep your knees unlocked. Engage your core and pull back the arm, holding the weight until your elbow makes a 90-degree angle by the side of your body. Retract and repeat for 10 reps before switching arms. This works your upper back, tricep and biceps.\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/CFzRGligrQguiaSAUyqoq\/865fa9580b35c6eeb5fc81da58878e2d\/apptive-postpartum-exercise-rotary-plank-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n\nWall Plank Rotations\n\nThis postpartum exercise is best for those with diastasis recti or anyone easing back into core work (for example, if you’re healing from a c-section). Find a sturdy wall and stand facing it with your feet planted about 2 feet from the wall. Rest your forearms against the wall so you’re in a standing plank position. Slowly rotate your body out, retracting your shoulders, to make a side-plank position on the wall. Hold for two counts before returning to the starting position and alternating sides. Repeat for 10 reps on each side. This is great for the upper body as well as a bit of light core work.\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/3SGMUMoVHWccWA60mug2eg\/09cb4b6a62a9bab029b23e7abce78716\/apptive-postpartum-exercise-wall-push-up-750x900.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n\nWall Push-ups to Elevated Push-ups\n\nStart in the same position as you did for Wall Plank Rotations. Place your hands against the wall so you’re in a push-up plank position. Keep your core engaged, maintain a neutral spine and focus on keeping your body in a straight line. Bend your arms as you would to perform a push-up and lower your body toward the wall. Push back off and straighten your arms. As you gradually increase upper body strength, you can move on to elevated push-ups (push-ups with your feet on a bench or chair). This works your triceps, biceps and chest.\n\nCore Exercises\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/2ocXXz7CM8McOu82ky02gg\/ba6ed4cf46dd0f40e6987225f177b8e0\/apptive-postpartum-exercise-breathing-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n\nDiaphragmatic Breathing\n\nBegin in a supine position (on your back) with your legs extended straight out and your arms relaxed by your side. Inhale and fill your belly up. Then exhale all the air out as you press your lower back into the ground. It’s a gente postpartum ab workout and promotes relaxation.\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/26t0CbhmWgQw4sIeK8skEI\/5cd52e147415c3128e9482a97fade88a\/apptive-postpartum-exercise-cat-cow-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n\nCat\/Cows\n\nBegin on all fours with your shoulders stacked directly above your hands and your hips stacked directly above your knees. Arch your back up, drawing your navel in, and let your head hang to cat. Then press your belly toward the ground and bring your head and gaze to the sky to cow. Repeat this, alternating cat and cow, for 10 reps. This works your core and helps stretch the muscles in your back and neck.\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/3RqRh9ig8wCsWeGq2k4Am4\/7ba2214f107bee2cd19716f613d34e78\/apptive-postpartum-exercise-floor-leg-lifts-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n\nSupine Leg Lifts\n\nBegin in a supine position with your lower back pressed into the ground. Bring the legs straight into the air to create a 90-degree angle from your waist. Inhale and slowly lower your legs down as far as you can. Feel free to lower one leg at a time, and bend your knee as a modification. Exhale and bring the leg back up. Perform 10 reps on each side. This helps strengthen deep pelvic floor muscles and the transverse abdominal muscles.\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/5z3hAVXqrCg2CEIc6e4k8\/4ae8d5fdbfce90aaa89d63cb86c99f11\/apptive-postpartum-exercise-dead-bugs-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n\nDead Bugs\n\nBegin in a supine position with your legs and arms extended straight into the air. Inhale and lower your left arm and left leg (your arm should go back toward your head, not your feet). Exhale and raise both again. Repeat on the right side. This works your oblique muscles.\n\nLower Body Exercises\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/6lGgaCzljqgCcC2cEYeaEC\/3a2dc8c2b2e951276d6ba4a4735dc14b\/apptive-postpartum-exercise-bridge-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n\nBridges\n\nBegin in a supine position with your feet planted on the ground and your knees bent toward the sky. Engage your glutes and core and lift your hips up, keeping your shoulders on the ground. Drive through the heels, hold the position at the top and breathe through your belly. Lower your hips and repeat for 10 reps. This works your glutes, core and hamstrings.\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/3Sxe9LWTwkqmEagQe8SYqa\/520857ce784f531546a0852ecf0913b6\/apptive-postpartum-exercise-wall-squat-750x900.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n\nWall Sits\n\nSit against a wall with your legs at 90-degree angle. Keep your back flush to the wall and hold for 30 seconds. Release, rest and hold for another 30 seconds. Repeat this five times. This works your core and and quads.\n\n![](https:\/\/images.ctfassets.net\/6m9bd13t776q\/2X6RUu4jD2WEeIimCwsQis\/09760de97de716dc68f322a708bd9ce2\/apptive-postpartum-exercise-wall-floor-leg-lift-750x550.jpg?q=75)\n\nImage: Darcy Strobel\n\n[![](https:\/\/static.thebump.com\/v2\/shared\/share-icons\/pinterest-v1.png)]()\n\nQuadrupled Leg Lifts\n\nBegin on all fours with your shoulders stacked directly above your hands and your hips stacked directly above your knees. Bring one leg up and extend it directly back, engaging your glutes and leg muscles. Hold for a few seconds, return to starting position and switch sides. Repeat for 10 reps on each side. This works your core, glutes and hamstrings.\n\nYour body is different now! Before you jump back into your fitness routine, remember that in addition to your body feeling strange and even weak sometimes, it’s also going to be hard to find time to exercise. That’s fine! First and foremost, Cunningham encourages new moms to be patient with themselves. “Don’t get frustrated if it takes longer to get back into working out or to get comfortable working out again,” she says. “Listen to your body and don’t push too hard too soon.” She adds that doing so may result in increased stress, which will only set you back mentally and physically.\n\nNew moms need to prioritize sleep and physical rest as much as possible. “After giving birth, I was breastfeeding around the clock. I didn’t realize how real the whole concept of no sleep truly was,” McFaden says. “I felt bad not getting back to exercise sooner, but I was so tired.” She gradually began adding in walks and slowly eased into her old fitness routines. “I was weak and unmotivated, but I saw the bigger picture.”\n\nThe key, both trainers agree, is to simply remember to take care of yourself. “To be the best mom, you must take care of yourself and give yourself a ton of love,” McFaden says. “Be sure to ask for help when you need it.”\n\nThe joys of motherhood are vast. It’s not always easy, but it’s certainly worth it. Make the most of your time as a new mom by prioritizing your mental and physical health. Once you’re cleared by your doctor, gradually incorporate light, low-impact workouts into your day-to-day postpartum exercise routine. Just take it slow and be easy on yourself. After all, you just brought a human into this world\\!\n\n*Published September 2018*","meta_canonical":null}

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Meta Title	Postpartum Exercise Tips and Workouts for New Moms
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Boilerpipe Text	We have included third party products to help you navigate and enjoy life’s biggest moments. Purchases made through links on this page may earn us a commission. No matter how fit you were before and even during pregnancy, postpartum exercise presents a unique set of challenges. Your body is still healing from delivery, and with a newborn in the house, you might be feeling more tired than ever. But finding time to fit in fitness is amazing for both your body and mind—it can be just what you need to get back to feeling like your pre-pregnancy self. No, we’re not talking about “getting your body back.” We’re talking about a boost to your energy, self-confidence and physical strength. Plus, you’re bound to sleep better too. Do we have your attention now? Here, two trainers from Aaptiv —a fitness app offering trainer-led, music-driven audio workouts—break down why you should start a postnatal fitness routine, and how to do it. In this article: Benefits of postpartum exercise When to start postpartum exercise Best postpartum workouts Postpartum exercise tips Postnatal exercise brings a host of positive benefits to your body, but also for your mood and stress levels. Fitness not only helps your body heal but also provides an outlet to recenter and focus on yourself—something that might feel a bit out of reach now that you’re caring for another tiny human. “Postpartum exercise gives moms back that feeling of being in control,” says Aaptiv trainer Candice Cunningham, an ACE-certified personal trainer and Fit For Birth pre- and post-natal corrective exercise specialist. “It’s a huge stress-reliever and also gives new moms something to really focus on for themselves.” Aaptiv trainer and mom Jaime McFaden, an ACE-certified pre- and post-natal fitness specialist and health coach, agrees, adding that consistent exercise post-baby provides a huge boost in not only physical strength, but mental strength as well. “You just went through so many changes—things have shifted. Exercise helps you heal from the inside out,” she says. In addition to the many mental and emotional benefits, postnatal fitness can lead to weight loss, improved strength (carrying around a baby all the time is no joke), better sleep and more balanced hormones—a must after nine months of ups and downs. First things first: Don’t jump into a postpartum exercise routine without your doctor’s approval. Many doctors recommend waiting six to eight weeks after birth before starting trying any type of exercise, but it often varies. Some women may experience complications during pregnancy or labor that might set them back a few more weeks. For example, a mother who had a vaginal birth will likely have a different timeline than one who had a c-section. And others may even be able to work out sooner than six weeks. According to McFaden, working out during pregnancy may help when it comes time to start exercising again. “Your body’s muscle memory will kick in and you’ll have an easier time getting back into it after birth,” she says. “You still want to give your body time to recover, though. Never push yourself too hard post-baby. Patience is key.” No matter what, it’s crucial to work with your doctor to find out exactly when is right for you and your body. “Every mom is different and it’s important to pay attention to stresses the body may undergo post-pregnancy,” Cunningham says. “A doctor will be able to check for an indication of diastasis recti (the separation of the abdominals) and be able to recommend the appropriate physical work to heal that or any other side effects of childbirth.” There’s no real reason to rush back into exercising early anyways. In fact, it can cause you more harm than good down the line. It might be hard for women used to high intensity workouts or long runs, but taking it slow is key. When you’re ready, start by adding walking and low-impact bodyweight exercises at first. Aaptiv’s fourth trimester program meets new moms where they are and focuses on building back up to regular workouts. It covers core, strength training, outdoor walking and elliptical, and places special emphasis on healing the pelvic floor muscles and not aggravating a diastasis recti—both of which are crucial for new moms with recovering bodies. Don’t worry, you’ll gradually work your way back to sprints and burpees in no time. Before you starting working out again, it’s important to temper your expectations. Your body is different now and you won’t immediately be as strong as you once were. Start with simple, functional exercises you can ultimately build on. To get you started, we asked McFaden and Cunningham to share some of their favorite postpartum exercises to work your entire body. Upper Body Exercises Image: Darcy Strobel Single-Arm Rows These can be done with a cable, resistance band or dumbbell. Start with a light weight—anywhere from 2 to 5 pounds. Keep your shoulders square. If you’re using a cable or band, stand tall. If you’re using a dumbbell, hinge at the waist slightly and keep your knees unlocked. Engage your core and pull back the arm, holding the weight until your elbow makes a 90-degree angle by the side of your body. Retract and repeat for 10 reps before switching arms. This works your upper back, tricep and biceps. Image: Darcy Strobel Wall Plank Rotations This postpartum exercise is best for those with diastasis recti or anyone easing back into core work (for example, if you’re healing from a c-section). Find a sturdy wall and stand facing it with your feet planted about 2 feet from the wall. Rest your forearms against the wall so you’re in a standing plank position. Slowly rotate your body out, retracting your shoulders, to make a side-plank position on the wall. Hold for two counts before returning to the starting position and alternating sides. Repeat for 10 reps on each side. This is great for the upper body as well as a bit of light core work. Image: Darcy Strobel Wall Push-ups to Elevated Push-ups Start in the same position as you did for Wall Plank Rotations. Place your hands against the wall so you’re in a push-up plank position. Keep your core engaged, maintain a neutral spine and focus on keeping your body in a straight line. Bend your arms as you would to perform a push-up and lower your body toward the wall. Push back off and straighten your arms. As you gradually increase upper body strength, you can move on to elevated push-ups (push-ups with your feet on a bench or chair). This works your triceps, biceps and chest. Core Exercises Image: Darcy Strobel Diaphragmatic Breathing Begin in a supine position (on your back) with your legs extended straight out and your arms relaxed by your side. Inhale and fill your belly up. Then exhale all the air out as you press your lower back into the ground. It’s a gente postpartum ab workout and promotes relaxation. Image: Darcy Strobel Cat/Cows Begin on all fours with your shoulders stacked directly above your hands and your hips stacked directly above your knees. Arch your back up, drawing your navel in, and let your head hang to cat. Then press your belly toward the ground and bring your head and gaze to the sky to cow. Repeat this, alternating cat and cow, for 10 reps. This works your core and helps stretch the muscles in your back and neck. Image: Darcy Strobel Supine Leg Lifts Begin in a supine position with your lower back pressed into the ground. Bring the legs straight into the air to create a 90-degree angle from your waist. Inhale and slowly lower your legs down as far as you can. Feel free to lower one leg at a time, and bend your knee as a modification. Exhale and bring the leg back up. Perform 10 reps on each side. This helps strengthen deep pelvic floor muscles and the transverse abdominal muscles. Image: Darcy Strobel Dead Bugs Begin in a supine position with your legs and arms extended straight into the air. Inhale and lower your left arm and left leg (your arm should go back toward your head, not your feet). Exhale and raise both again. Repeat on the right side. This works your oblique muscles. Lower Body Exercises Image: Darcy Strobel Bridges Begin in a supine position with your feet planted on the ground and your knees bent toward the sky. Engage your glutes and core and lift your hips up, keeping your shoulders on the ground. Drive through the heels, hold the position at the top and breathe through your belly. Lower your hips and repeat for 10 reps. This works your glutes, core and hamstrings. Image: Darcy Strobel Wall Sits Sit against a wall with your legs at 90-degree angle. Keep your back flush to the wall and hold for 30 seconds. Release, rest and hold for another 30 seconds. Repeat this five times. This works your core and and quads. Image: Darcy Strobel Quadrupled Leg Lifts Begin on all fours with your shoulders stacked directly above your hands and your hips stacked directly above your knees. Bring one leg up and extend it directly back, engaging your glutes and leg muscles. Hold for a few seconds, return to starting position and switch sides. Repeat for 10 reps on each side. This works your core, glutes and hamstrings. Your body is different now! Before you jump back into your fitness routine, remember that in addition to your body feeling strange and even weak sometimes, it’s also going to be hard to find time to exercise. That’s fine! First and foremost, Cunningham encourages new moms to be patient with themselves. “Don’t get frustrated if it takes longer to get back into working out or to get comfortable working out again,” she says. “Listen to your body and don’t push too hard too soon.” She adds that doing so may result in increased stress, which will only set you back mentally and physically. New moms need to prioritize sleep and physical rest as much as possible. “After giving birth, I was breastfeeding around the clock. I didn’t realize how real the whole concept of no sleep truly was,” McFaden says. “I felt bad not getting back to exercise sooner, but I was so tired.” She gradually began adding in walks and slowly eased into her old fitness routines. “I was weak and unmotivated, but I saw the bigger picture.” The key, both trainers agree, is to simply remember to take care of yourself. “To be the best mom, you must take care of yourself and give yourself a ton of love,” McFaden says. “Be sure to ask for help when you need it.” The joys of motherhood are vast. It’s not always easy, but it’s certainly worth it. Make the most of your time as a new mom by prioritizing your mental and physical health. Once you’re cleared by your doctor, gradually incorporate light, low-impact workouts into your day-to-day postpartum exercise routine. Just take it slow and be easy on yourself. After all, you just brought a human into this world! Published September 2018
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These potty training tips and tricks will make the transition a success for you and your toddler.](https://www.thebump.com/a/potty-training) [Baby BudgeterEstimate your expenses in baby's first year](https://www.thebump.com/a/baby-budget-calculator) - [Parents](https://www.thebump.com/topics/parenting-parenting) [Fourth Trimester](https://www.thebump.com/topics/fourth-trimester) [Health & Wellness](https://www.thebump.com/topics/parenting-post-birth-recovery) [Life & Relationships](https://www.thebump.com/topics/parenting-friends-family) [Work & Career](https://www.thebump.com/topics/parenting-working-mom) [The Future of Parenting Report NEW\!](https://www.thebump.com/future-of-parenting) [View All Parents](https://www.thebump.com/topics/parenting-parenting) [![](https://images.ctfassets.net/6m9bd13t776q/HIs0b75rQfTNNeGgYQJij/819b1ed7b4c2af3805c47eb5d0238ca6/vaginal_birth_postpartum_recovery-hero-shutterstock_2190398979.webp?fm=webp&q=75&w=300)Postpartum RecoveryWhether you had a quick and easy vaginal birth or pushed for hours, here’s what to expect during postpartum recovery.](https://www.thebump.com/a/postpartum-recovery) [![](https://images.ctfassets.net/6m9bd13t776q/47dhRN2iudxp5QxZKxmk7O/9aa5d215fa1252daaa774400dcdeb505/postpartum-plan-GettyImages-1325863865-hero.jpg?fm=webp&q=75&w=300)Postpartum PlanYou’re prepared for delivery, but have you thought about everything that comes after birth? Here’s how to get ready for the rollercoaster days (and nights) to come.](https://www.thebump.com/a/postpartum-plan) [![](https://images.ctfassets.net/6m9bd13t776q/5RTLzj3tXxQu2YGTu9GvNW/d0b870b4b869dfd0f0b2b56e2dce19c2/possitive_affirmations_for_parents-hero-Stocksy-4443590.webp?fm=webp&q=75&w=300)20 Positive Parenting Affirmations to Boost Your Mental HealthA counselor explains the power of positive affirmations for moms and dads, and how to incorporate them into your routine.](https://www.thebump.com/a/positive-parenting-affirmations) [![](https://images.ctfassets.net/6m9bd13t776q/Ap8sRgzvo42Xb9ZSQ76Mt/bf1c2e046658aae3a0627e906753d256/parental_burnout-hero-Stocksy4334315.webp?fm=webp&q=75&w=300)Parental Burnout Is Real—Here’s How to CopePouring from an empty cup? You're probably burnt out. It’s common, and it happens for a multitude of reasons. Here’s what you can do about it.](https://www.thebump.com/a/parental-burnout) - [Getting Pregnant](https://www.thebump.com/topics/getting-pregnant) [Fertility](https://www.thebump.com/topics/getting-pregnant-fertility) [Fertility & Family Planning](https://www.thebump.com/topics/getting-pregnant-fertility-family-planning) [Fertility Challenges](https://www.thebump.com/topics/getting-pregnant-infertility) [Early Pregnancy](https://www.thebump.com/topics/getting-pregnant-pregnancy-signs) [View All Getting Pregnant](https://www.thebump.com/topics/getting-pregnant) [![](https://images.ctfassets.net/6m9bd13t776q/5CHRtLeRB6iL7H0pPysMKo/2a660cbcb4520e3bacee966c031968ae/ovulation_symptoms-hero-shutterstock_2094925657.webp?fm=webp&q=75&w=300)Ovulation SymptomsLearn when you’re most fertile and the ovulation symptoms and signs to look out for when you’re trying to get pregnant.](https://www.thebump.com/a/ovulation-symptoms-signs-of-ovulation) [![](https://images.ctfassets.net/6m9bd13t776q/37evufoACLuzynXRFeDKpc/adec13af5500cae8464acf262b08719a/early_signs_of_pregnancy-hero.webp?fm=webp&q=75&w=300)Early Signs of PregnancyThink you might be expecting? From sore breasts to bloating to food cravings, here are the most common early pregnancy symptoms.](https://www.thebump.com/a/early-signs-of-pregnancy) [![](https://images.ctfassets.net/6m9bd13t776q/1LCzIOr0wFcjIEP5KnBDpo/5380b55c47a1b4e4d69ee2725313753e/implantation_bleeding-hero-GettyImages-1301949211.webp?fm=webp&q=75&w=300)Implantation BleedingHere’s how to tell if that spotting is just your period or a sign you’re in the early stages of pregnancy.](https://www.thebump.com/a/what-is-implantation-bleeding) [![](https://images.ctfassets.net/6m9bd13t776q/4sWoXDAg3zYBefPM4lWxcI/60f0904e7800fac25f527b46a4b2fcee/when-take-pregnancy-test-legs-660x367.jpg?fm=webp&q=75&w=300)When to Take a Pregnancy TestLike everything in life, timing is everything. So when is the best time to take a pregnancy test? Here, the experts weigh in.](https://www.thebump.com/a/when-to-take-a-pregnancy-test) [Fertility CalculatorLearn how to calculate your fertility](https://www.thebump.com/a/when-are-you-most-fertile) [Ovulation CalculatorFind your fertile days with our ovulation calculator](https://www.thebump.com/ovulation-calculator) - [Baby Names](https://www.thebump.com/baby-names) [Popular Names](https://www.thebump.com/b/most-popular-baby-names) [Boy Names](https://www.thebump.com/b/boy-baby-names) [Girl Names](https://www.thebump.com/b/girl-baby-names) [Gender-Neutral Names](https://www.thebump.com/b/unisex-baby-names) [Unique Names](https://www.thebump.com/b/unique-baby-names) [Classic Names](https://www.thebump.com/b/classic-baby-names) [Middle Names](https://www.thebump.com/b/baby-middle-names) [Names by Origin](https://www.thebump.com/b/baby-name-origins) [A-Z Baby Names](https://www.thebump.com/b/a-z-baby-names) [Find Baby Names](https://www.thebump.com/baby-names) [![](https://images.ctfassets.net/6m9bd13t776q/52ERZc14ujTHrUhpTgh4pm/5af5e3c23be773afe0ff3c1703401dd6/choosing_baby_name_tips-hero-Stocksy-997351.webp?fm=webp&q=75&w=300)How to Choose a Baby NameLooking for the perfect baby name? Keep the following tips in mind as you search.](https://www.thebump.com/a/tips-for-choosing-a-baby-name) [![](https://media-api.xogrp.com/images/9cb0ae19-4030-4254-9c18-35c249306395)Baby NicknamesShort baby names are undeniably catchy; they cut to the chase while leaving a long-lasting impression. The lovely thing about short baby names is that the only thing they have in common is the number of letters they each have, giving you the flexibility of any of your favorite definitions in a neat package. These quippy delights will give baby an edge in any introduction when the options range from Ari to Xena. Choose a short baby girl, boy, or gender-neutral name to shake things up on the playground.](https://www.thebump.com/b/baby-names-nicknames) [![](https://media-api.xogrp.com/images/82ab2d51-d9cf-4207-a0fb-c20e83ab8429)Top 500 Short Baby NamesWhen a parent chooses a name for baby, it’s an undeniably hard job. Baby’s future, attitude, potential beliefs, and a number of other factors all tie into what makes the decision so difficult. But when you’ve done the hard part, it’s time to get into the cutest part! That’s giving baby a nickname, of course! Cute baby boy and girl nicknames come in the dozens and are ready to be worn with style by baby.](https://www.thebump.com/b/short-baby-names) [![](https://images.ctfassets.net/6m9bd13t776q/71Z1Lj0OOlnDQ1Bwtf0hKV/6e05658e40e71085860023eb5b51cb85/top_baby_name_predictions_for_2023-hero-Stocksy-4141217.webp?fm=webp&q=75&w=300)Top Baby Name Trend Predictions for 2025We’ve got all the baby name inspiration you’ll need.](https://www.thebump.com/a/the-bump-hottest-baby-name-trends) [Baby Name GeneratorDiscover baby name ideas and suggestions](https://www.thebump.com/b/baby-name-generator) [Baby Names GamePlay a game to build a baby name list or narrow down your favorites](https://www.thebump.com/b/baby-name-game) [Middle Name GeneratorFind the perfect middle name](https://www.thebump.com/b/middle-name-generator) [Meaning of Your NameName meaning, identity, and history](https://www.thebump.com/b/meaning-of-my-name) [Baby Name ListsExplore names by themes and categories](https://www.thebump.com/b/baby-name-lists) - [Shop](https://www.thebump.com/shop) [The Bump Shop](https://www.thebump.com/shop) [Community Lists & Recommendations](https://www.thebump.com/shop/lists) [Product Reviews](https://www.thebump.com/product-reviews) [Best of The Bump Awards](https://www.thebump.com/best-of-the-bump-awards) [![](https://images.ctfassets.net/6m9bd13t776q/39j4rtOoTsHvqXaXBXwMNd/53867ecb39322af9571e2a0e351aaacd/baby_shower_gifts-hero-Stocksy-4958409.webp?fm=webp&q=75&w=300)Baby Shower GiftsAttending a baby shower or know a couple who just announced they're expecting? We've got you covered from unique baby shower gifts to baby shower gift baskets.](https://www.thebump.com/a/baby-shower-gift-ideas) [![](https://images.ctfassets.net/6m9bd13t776q/16dsnv2fgmyOAEgqE0K082/943c84ff2013393700dee923f490bfdf/baby-nursery-essentials-crib-2160x1200.jpg?fm=webp&q=75&w=300)Creating a NurserySetting up a new nursery? Here's a shopping list of essentials for creating a room you and baby will love.](https://www.thebump.com/a/creating-a-nursery) [![](https://images.ctfassets.net/6m9bd13t776q/2PU8DOCUhqNwODWhqL0a4c/27c99e715fcb6de6aed1a2dccd36b846/new_mom_must_haves-hero-Stocksy-4280854.webp?q=75&w=300)Mom's Must HavesForget what you've read—we go beyond the basics and get right to the good stuff: the must-have baby items for first-time moms.](https://www.thebump.com/a/mom-must-haves) [![](https://images.ctfassets.net/6m9bd13t776q/3P5XwC0Wv70bAuMZOP0S3/ef1ea20127a5ec6e9ac1b944b1b035df/baby_essentials_checklist-hero-GettyImages-1413731369.webp?fm=webp&q=75&w=300)Checklist of Baby EssentialsStreamline your shopping list with this checklist of all the baby must-haves.](https://www.thebump.com/a/checklist-baby-essentials) - [Registry](https://registry.thebump.com/registry) [Create Registry](https://www.thebump.com/registry) [Manage Registry](https://registry.thebump.com/manage) [Find a Registry](https://registry.thebump.com/babyregistrysearch) [![](https://images.ctfassets.net/6m9bd13t776q/5I8gnJmw6SDVwfqGPAeFTj/11225d1e26249153c29499f79ee9b9aa/best_baby_registries-hero-pottery_barn.webp?fm=webp&q=75&w=300)Best Baby RegistrySearching for the best baby registry for your needs? This breakdown with pros, cons and included perks can help.](https://www.thebump.com/a/best-baby-registry) [![](https://images.ctfassets.net/6m9bd13t776q/4fqdQEKBSGB8zA6JbJFjkh/d019c289df03fb3ff2cf5434cc8cfe4c/best_baby_gifts_-_hero.webp?fm=webp&q=75&w=300)Best Baby GiftsFrom adorable onesies to tiny toys and trinkets, browse our picks of the most precious presents for little ones.](https://www.thebump.com/a/best-baby-gifts) [![](https://images.ctfassets.net/6m9bd13t776q/73Nj7PNzdMMieWtRgh6nUJ/f0442011794b15733f405198a29e5be7/personalized_baby_gifts_-hero-Stocksy-2211952.webp?fm=webp&q=75&w=300)Personalized Baby GiftsSearching for something special? A personalized baby gift is sure to do the trick.](https://www.thebump.com/a/personalized-baby-gifts) [![](https://images.ctfassets.net/6m9bd13t776q/4vbkPuYzxIpJWuFuo0wN1g/6aaeeffe1ea6bb3c26289e002e7a4d6a/Gifts_for_New_Moms_HERO.webp?fm=webp&q=75&w=300)New Mom GiftsCelebrate the women in your life with these fabulous gifts for new moms.](https://www.thebump.com/a/new-mom-gifts) [Ultimate Registry ChecklistUse our checklist to create and track the ultimate baby registry](https://www.thebump.com/a/registry-101) NEW\! - [Community](https://www.thebump.com/community) [Birth Month Clubs](https://forums.thebump.com/categories/the-bump-month-clubs) [1st Trimester](https://forums.thebump.com/categories/1st-trimester) [2nd Trimester](https://forums.thebump.com/categories/2nd-trimester) [3rd Trimester](https://forums.thebump.com/categories/3rd-trimester) [Babies: 0 to 3 Months](https://forums.thebump.com/categories/babies-0-3-months) [Parenting](https://forums.thebump.com/categories/parenting) [Trying to Get Pregnant](https://forums.thebump.com/categories/getting-pregnant) [Adoption](https://forums.thebump.com/categories/adoption) [View All Community](https://www.thebump.com/community) [![](https://media-api.xogrp.com/images/1736d1d8-5326-4e54-a86a-f92d59dd68f3)Twins and Multiples Join Discussion](https://forums.thebump.com/categories/multiples) [![](https://media-api.xogrp.com/images/aea6300b-9fb5-4352-8409-cf59a96936af)Preemies Join Discussion](https://forums.thebump.com/categories/preemies) [![](https://media-api.xogrp.com/images/4a247beb-43b4-4bdc-ba14-a89a11d8637d)Toddlers Join Discussion](https://forums.thebump.com/categories/toddlers-12-24-months) [![](https://media-api.xogrp.com/images/cb951866-ea96-4a7f-ae4c-a40344ee07bc)Eco-friendly Family Join Discussion](https://forums.thebump.com/categories/the-eco-friendly-family) - [More]() [Baby Deals & Discounts](https://www.thebump.com/a/best-baby-deals) [News](https://www.thebump.com/news) [Tools and Resources](https://www.thebump.com/tools) [Black Maternal Health](https://www.thebump.com/topics/pregnancy-black-maternal-health) [LGBTQ+ Family](https://www.thebump.com/LGBTQ) [The Future of Parenting Report NEW\!](https://www.thebump.com/future-of-parenting) Want a personalized experience? Download our free app [Join](https://www.thebump.com/join) [Login](https://www.thebump.com/login) \Subject to availability and Retailer's terms. We earn commissions from these links. ### Amazon Baby Registry - Free Welcome Box\ - 15% Registry Discount - Free 1-Year Returns - Quick Free Shipping - Group Gifting - Thank-You List ![welcome box amazon](https://static.thebump.com/tb-web-assets/welcome-box-amazon-mobile.png) [Collect Amazon Freebies](https://track-registry.theknot.com/track/create/7ca627cb-a478-4133-a6b9-831036bd06c3?rt=14610) [View all registry retailers](https://www.thebump.com/registry#compareRegistryTable) \Subject to availability and Retailer's terms. We earn commissions from these links. - Pregnancy RECOMMENDED READING [![](https://images.ctfassets.net/6m9bd13t776q/19L2eCzU65UjflFb23UpVA/e378dc8bc8763714ab24ed2f4faf049c/morning-sickness-relief-stomach-660x367.jpg?fm=webp&q=75&w=300)Morning Sickness](https://www.thebump.com/a/morning-sickness) [![](https://images.ctfassets.net/6m9bd13t776q/7tjH2Eu6Q3xNzfYq86QIXy/27dad3ec6649446e3df077efe8ba6e38/when-can-you-find-out-the-sex-of-baby-ultrasound-660x367.jpg?fm=webp&q=75&w=300)How to Find Out Baby’s Gender](https://www.thebump.com/a/how-to-find-out-babys-gender) [![](https://images.ctfassets.net/6m9bd13t776q/6fsYFoEjRKmJfLP7Pu1uTs/f90724643994f18c9c220bbf43bf27ec/braxton-hicks-contractions-pregnant-woman-660x367.jpg?fm=webp&q=75&w=300)What Are Braxton Hicks Contractions?](https://www.thebump.com/a/braxton-hicks-contractions) [![](https://images.ctfassets.net/6m9bd13t776q/2nS2uAkEflc0GuIsmfLP6b/24de2e184d7e1e81fda356ec428b8252/labor-signs-pregnancy-660x367.jpg?fm=webp&q=75&w=300)Signs of Labor](https://www.thebump.com/a/what-are-signs-of-labor) - 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Here, top trainers lead you through easy workouts to get back in shape post-baby. save article Save this article to view it later on your Bump dashboard . It’s free\! ![profile picture of Lindsay Dolak](https://static.thebump.com/shared-web/logos/default-bump-avatar-black-v1.png) By [Lindsay Dolak,](https://www.thebump.com/author/lindsay-dolak) Editor at Aaptiv Updated August 6, 2020 ![woman stretching and getting ready to do postpartum exercises](https://images.ctfassets.net/6m9bd13t776q/1SX9ZTVkHewMa0wGq2GiiE/f4dd8f7cb810aa12f44f82467bbb4e0c/apptive-postpartum-exercise-moves-2160x1200.jpg?q=90) [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() We have included third party products to help you navigate and enjoy life’s biggest moments. Purchases made through links on this page may earn us a commission. No matter how fit you were before and even during pregnancy, postpartum exercise presents a unique set of challenges. Your body is still healing from delivery, and with a newborn in the house, you might be feeling more tired than ever. But finding time to fit in fitness is amazing for both your body and mind—it can be just what you need to get back to feeling like your pre-pregnancy self. No, we’re not talking about “getting your body back.” We’re talking about a boost to your energy, self-confidence and physical strength. Plus, you’re bound to sleep better too. Do we have your attention now? Here, two trainers from [Aaptiv](https://www.tkqlhce.com/click-8957671-14071477?sid=TBEditorial)—a fitness app offering trainer-led, music-driven audio workouts—break down why you should start a postnatal fitness routine, and how to do it. In this article: Benefits of postpartum exercise When to start postpartum exercise Best postpartum workouts Postpartum exercise tips ## Benefits of Postpartum Exercise Postnatal exercise brings a host of positive benefits to your body, but also for your mood and stress levels. Fitness not only helps your body heal but also provides an outlet to recenter and focus on yourself—something that might feel a bit out of reach now that you’re caring for another tiny human. “Postpartum exercise gives moms back that feeling of being in control,” says Aaptiv trainer Candice Cunningham, an ACE-certified personal trainer and Fit For Birth pre- and post-natal corrective exercise specialist. “It’s a huge stress-reliever and also gives new moms something to really focus on for themselves.” Aaptiv trainer and mom Jaime McFaden, an ACE-certified pre- and post-natal fitness specialist and health coach, agrees, adding that consistent exercise post-baby provides a huge boost in not only physical strength, but mental strength as well. “You just went through so many changes—things have shifted. Exercise helps you heal from the inside out,” she says. Related Video In addition to the many mental and emotional benefits, postnatal fitness can lead to weight loss, improved strength (carrying around a baby all the time is no joke), better sleep and more balanced hormones—a must after nine months of ups and downs. ## When to Start Postpartum Exercise First things first: Don’t jump into a postpartum exercise routine without your doctor’s approval. Many doctors recommend waiting six to eight weeks after birth before starting trying any type of exercise, but it often varies. Some women may experience complications during pregnancy or labor that might set them back a few more weeks. For example, a mother who had a vaginal birth will likely have a different timeline than one who had a c-section. And others may even be able to work out sooner than six weeks. According to McFaden, working out during pregnancy may help when it comes time to start exercising again. “Your body’s muscle memory will kick in and you’ll have an easier time getting back into it after birth,” she says. “You still want to give your body time to recover, though. Never push yourself too hard post-baby. Patience is key.” No matter what, it’s crucial to work with your doctor to find out exactly when is right for you and your body. “Every mom is different and it’s important to pay attention to stresses the body may undergo post-pregnancy,” Cunningham says. “A doctor will be able to check for an indication of [diastasis recti](https://aaptiv.com/magazine/diastasis-recti-prevention?utm_source=thebump.com&utm_medium=referral&utm_campaign=TBEditorial) (the separation of the abdominals) and be able to recommend the appropriate physical work to heal that or any other side effects of childbirth.” There’s no real reason to rush back into exercising early anyways. In fact, it can cause you more harm than good down the line. It might be hard for women used to high intensity workouts or long runs, but taking it slow is key. Advertisement When you’re ready, start by adding walking and low-impact bodyweight exercises at first. [Aaptiv’s fourth trimester program](https://aaptiv.com/magazine/fourth-trimester-program) meets new moms where they are and focuses on building back up to regular workouts. It covers core, strength training, outdoor walking and elliptical, and places special emphasis on healing the pelvic floor muscles and not aggravating a diastasis recti—both of which are crucial for new moms with recovering bodies. Don’t worry, you’ll gradually work your way back to sprints and burpees in no time. ## Best Postpartum Workouts Before you starting working out again, it’s important to temper your expectations. Your [body is different](https://aaptiv.com/magazine/key-postpartum-body-changes) now and you won’t immediately be as strong as you once were. Start with simple, functional exercises you can ultimately build on. To get you started, we asked McFaden and Cunningham to share some of their favorite postpartum exercises to work your entire body. ### Upper Body Exercises ![](https://images.ctfassets.net/6m9bd13t776q/2kxJutJYacs4mMASeQCqyY/5ed9ec6df067f8f5d596b168d75ba429/apptive-postpartum-exercise-arm-row-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() #### Single-Arm Rows These can be done with a cable, resistance band or dumbbell. Start with a light weight—anywhere from 2 to 5 pounds. Keep your shoulders square. If you’re using a cable or band, stand tall. If you’re using a dumbbell, hinge at the waist slightly and keep your knees unlocked. Engage your core and pull back the arm, holding the weight until your elbow makes a 90-degree angle by the side of your body. Retract and repeat for 10 reps before switching arms. This works your upper back, tricep and biceps. ![](https://images.ctfassets.net/6m9bd13t776q/CFzRGligrQguiaSAUyqoq/865fa9580b35c6eeb5fc81da58878e2d/apptive-postpartum-exercise-rotary-plank-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() #### Wall Plank Rotations This postpartum exercise is best for those with diastasis recti or anyone easing back into core work (for example, if you’re healing from a c-section). Find a sturdy wall and stand facing it with your feet planted about 2 feet from the wall. Rest your forearms against the wall so you’re in a standing plank position. Slowly rotate your body out, retracting your shoulders, to make a side-plank position on the wall. Hold for two counts before returning to the starting position and alternating sides. Repeat for 10 reps on each side. This is great for the upper body as well as a bit of light core work. Advertisement ![](https://images.ctfassets.net/6m9bd13t776q/3SGMUMoVHWccWA60mug2eg/09cb4b6a62a9bab029b23e7abce78716/apptive-postpartum-exercise-wall-push-up-750x900.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() #### Wall Push-ups to Elevated Push-ups Start in the same position as you did for Wall Plank Rotations. Place your hands against the wall so you’re in a push-up plank position. Keep your core engaged, maintain a neutral spine and focus on keeping your body in a straight line. Bend your arms as you would to perform a push-up and lower your body toward the wall. Push back off and straighten your arms. As you gradually increase upper body strength, you can move on to elevated push-ups (push-ups with your feet on a bench or chair). This works your triceps, biceps and chest. ### Core Exercises ![](https://images.ctfassets.net/6m9bd13t776q/2ocXXz7CM8McOu82ky02gg/ba6ed4cf46dd0f40e6987225f177b8e0/apptive-postpartum-exercise-breathing-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() #### Diaphragmatic Breathing Begin in a supine position (on your back) with your legs extended straight out and your arms relaxed by your side. Inhale and fill your belly up. Then exhale all the air out as you press your lower back into the ground. It’s a gente postpartum ab workout and promotes relaxation. ![](https://images.ctfassets.net/6m9bd13t776q/26t0CbhmWgQw4sIeK8skEI/5cd52e147415c3128e9482a97fade88a/apptive-postpartum-exercise-cat-cow-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() #### Cat/Cows Begin on all fours with your shoulders stacked directly above your hands and your hips stacked directly above your knees. Arch your back up, drawing your navel in, and let your head hang to cat. Then press your belly toward the ground and bring your head and gaze to the sky to cow. Repeat this, alternating cat and cow, for 10 reps. This works your core and helps stretch the muscles in your back and neck. ![](https://images.ctfassets.net/6m9bd13t776q/3RqRh9ig8wCsWeGq2k4Am4/7ba2214f107bee2cd19716f613d34e78/apptive-postpartum-exercise-floor-leg-lifts-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() #### Supine Leg Lifts Begin in a supine position with your lower back pressed into the ground. Bring the legs straight into the air to create a 90-degree angle from your waist. Inhale and slowly lower your legs down as far as you can. Feel free to lower one leg at a time, and bend your knee as a modification. Exhale and bring the leg back up. Perform 10 reps on each side. This helps strengthen deep pelvic floor muscles and the transverse abdominal muscles. Advertisement ![](https://images.ctfassets.net/6m9bd13t776q/5z3hAVXqrCg2CEIc6e4k8/4ae8d5fdbfce90aaa89d63cb86c99f11/apptive-postpartum-exercise-dead-bugs-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() #### Dead Bugs Begin in a supine position with your legs and arms extended straight into the air. Inhale and lower your left arm and left leg (your arm should go back toward your head, not your feet). Exhale and raise both again. Repeat on the right side. This works your oblique muscles. ### Lower Body Exercises ![](https://images.ctfassets.net/6m9bd13t776q/6lGgaCzljqgCcC2cEYeaEC/3a2dc8c2b2e951276d6ba4a4735dc14b/apptive-postpartum-exercise-bridge-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() #### Bridges Begin in a supine position with your feet planted on the ground and your knees bent toward the sky. Engage your glutes and core and lift your hips up, keeping your shoulders on the ground. Drive through the heels, hold the position at the top and breathe through your belly. Lower your hips and repeat for 10 reps. This works your glutes, core and hamstrings. ![](https://images.ctfassets.net/6m9bd13t776q/3Sxe9LWTwkqmEagQe8SYqa/520857ce784f531546a0852ecf0913b6/apptive-postpartum-exercise-wall-squat-750x900.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() #### Wall Sits Sit against a wall with your legs at 90-degree angle. Keep your back flush to the wall and hold for 30 seconds. Release, rest and hold for another 30 seconds. Repeat this five times. This works your core and and quads. ![](https://images.ctfassets.net/6m9bd13t776q/2X6RUu4jD2WEeIimCwsQis/09760de97de716dc68f322a708bd9ce2/apptive-postpartum-exercise-wall-floor-leg-lift-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() #### Quadrupled Leg Lifts Begin on all fours with your shoulders stacked directly above your hands and your hips stacked directly above your knees. Bring one leg up and extend it directly back, engaging your glutes and leg muscles. Hold for a few seconds, return to starting position and switch sides. Repeat for 10 reps on each side. This works your core, glutes and hamstrings. ## Postpartum Exercise Tips Your body is different now! Before you jump back into your fitness routine, remember that in addition to your body feeling strange and even weak sometimes, it’s also going to be hard to find time to exercise. That’s fine! First and foremost, Cunningham encourages new moms to be patient with themselves. “Don’t get frustrated if it takes longer to get back into working out or to get comfortable working out again,” she says. “Listen to your body and don’t push too hard too soon.” She adds that doing so may result in increased stress, which will only set you back mentally and physically. New moms need to prioritize sleep and physical rest as much as possible. “After giving birth, I was breastfeeding around the clock. I didn’t realize how real the whole concept of no sleep truly was,” McFaden says. “I felt bad not getting back to exercise sooner, but I was so tired.” She gradually began adding in walks and slowly eased into her old fitness routines. “I was weak and unmotivated, but I saw the bigger picture.” The key, both trainers agree, is to simply remember to take care of yourself. “To be the best mom, you must take care of yourself and give yourself a ton of love,” McFaden says. “Be sure to ask for help when you need it.” The joys of motherhood are vast. It’s not always easy, but it’s certainly worth it. Make the most of your time as a new mom by prioritizing your mental and physical health. Once you’re cleared by your doctor, gradually incorporate light, low-impact workouts into your day-to-day postpartum exercise routine. Just take it slow and be easy on yourself. After all, you just brought a human into this world\! Published September 2018* save article Was this article helpful? 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Readable Markdown	We have included third party products to help you navigate and enjoy life’s biggest moments. Purchases made through links on this page may earn us a commission. No matter how fit you were before and even during pregnancy, postpartum exercise presents a unique set of challenges. Your body is still healing from delivery, and with a newborn in the house, you might be feeling more tired than ever. But finding time to fit in fitness is amazing for both your body and mind—it can be just what you need to get back to feeling like your pre-pregnancy self. No, we’re not talking about “getting your body back.” We’re talking about a boost to your energy, self-confidence and physical strength. Plus, you’re bound to sleep better too. Do we have your attention now? Here, two trainers from [Aaptiv](https://www.tkqlhce.com/click-8957671-14071477?sid=TBEditorial)—a fitness app offering trainer-led, music-driven audio workouts—break down why you should start a postnatal fitness routine, and how to do it. In this article: Benefits of postpartum exercise When to start postpartum exercise Best postpartum workouts Postpartum exercise tips Postnatal exercise brings a host of positive benefits to your body, but also for your mood and stress levels. Fitness not only helps your body heal but also provides an outlet to recenter and focus on yourself—something that might feel a bit out of reach now that you’re caring for another tiny human. “Postpartum exercise gives moms back that feeling of being in control,” says Aaptiv trainer Candice Cunningham, an ACE-certified personal trainer and Fit For Birth pre- and post-natal corrective exercise specialist. “It’s a huge stress-reliever and also gives new moms something to really focus on for themselves.” Aaptiv trainer and mom Jaime McFaden, an ACE-certified pre- and post-natal fitness specialist and health coach, agrees, adding that consistent exercise post-baby provides a huge boost in not only physical strength, but mental strength as well. “You just went through so many changes—things have shifted. Exercise helps you heal from the inside out,” she says. In addition to the many mental and emotional benefits, postnatal fitness can lead to weight loss, improved strength (carrying around a baby all the time is no joke), better sleep and more balanced hormones—a must after nine months of ups and downs. First things first: Don’t jump into a postpartum exercise routine without your doctor’s approval. Many doctors recommend waiting six to eight weeks after birth before starting trying any type of exercise, but it often varies. Some women may experience complications during pregnancy or labor that might set them back a few more weeks. For example, a mother who had a vaginal birth will likely have a different timeline than one who had a c-section. And others may even be able to work out sooner than six weeks. According to McFaden, working out during pregnancy may help when it comes time to start exercising again. “Your body’s muscle memory will kick in and you’ll have an easier time getting back into it after birth,” she says. “You still want to give your body time to recover, though. Never push yourself too hard post-baby. Patience is key.” No matter what, it’s crucial to work with your doctor to find out exactly when is right for you and your body. “Every mom is different and it’s important to pay attention to stresses the body may undergo post-pregnancy,” Cunningham says. “A doctor will be able to check for an indication of [diastasis recti](https://aaptiv.com/magazine/diastasis-recti-prevention?utm_source=thebump.com&utm_medium=referral&utm_campaign=TBEditorial) (the separation of the abdominals) and be able to recommend the appropriate physical work to heal that or any other side effects of childbirth.” There’s no real reason to rush back into exercising early anyways. In fact, it can cause you more harm than good down the line. It might be hard for women used to high intensity workouts or long runs, but taking it slow is key. When you’re ready, start by adding walking and low-impact bodyweight exercises at first. [Aaptiv’s fourth trimester program](https://aaptiv.com/magazine/fourth-trimester-program) meets new moms where they are and focuses on building back up to regular workouts. It covers core, strength training, outdoor walking and elliptical, and places special emphasis on healing the pelvic floor muscles and not aggravating a diastasis recti—both of which are crucial for new moms with recovering bodies. Don’t worry, you’ll gradually work your way back to sprints and burpees in no time. Before you starting working out again, it’s important to temper your expectations. Your [body is different](https://aaptiv.com/magazine/key-postpartum-body-changes) now and you won’t immediately be as strong as you once were. Start with simple, functional exercises you can ultimately build on. To get you started, we asked McFaden and Cunningham to share some of their favorite postpartum exercises to work your entire body. Upper Body Exercises ![](https://images.ctfassets.net/6m9bd13t776q/2kxJutJYacs4mMASeQCqyY/5ed9ec6df067f8f5d596b168d75ba429/apptive-postpartum-exercise-arm-row-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() Single-Arm Rows These can be done with a cable, resistance band or dumbbell. Start with a light weight—anywhere from 2 to 5 pounds. Keep your shoulders square. If you’re using a cable or band, stand tall. If you’re using a dumbbell, hinge at the waist slightly and keep your knees unlocked. Engage your core and pull back the arm, holding the weight until your elbow makes a 90-degree angle by the side of your body. Retract and repeat for 10 reps before switching arms. This works your upper back, tricep and biceps. ![](https://images.ctfassets.net/6m9bd13t776q/CFzRGligrQguiaSAUyqoq/865fa9580b35c6eeb5fc81da58878e2d/apptive-postpartum-exercise-rotary-plank-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() Wall Plank Rotations This postpartum exercise is best for those with diastasis recti or anyone easing back into core work (for example, if you’re healing from a c-section). Find a sturdy wall and stand facing it with your feet planted about 2 feet from the wall. Rest your forearms against the wall so you’re in a standing plank position. Slowly rotate your body out, retracting your shoulders, to make a side-plank position on the wall. Hold for two counts before returning to the starting position and alternating sides. Repeat for 10 reps on each side. This is great for the upper body as well as a bit of light core work. ![](https://images.ctfassets.net/6m9bd13t776q/3SGMUMoVHWccWA60mug2eg/09cb4b6a62a9bab029b23e7abce78716/apptive-postpartum-exercise-wall-push-up-750x900.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() Wall Push-ups to Elevated Push-ups Start in the same position as you did for Wall Plank Rotations. Place your hands against the wall so you’re in a push-up plank position. Keep your core engaged, maintain a neutral spine and focus on keeping your body in a straight line. Bend your arms as you would to perform a push-up and lower your body toward the wall. Push back off and straighten your arms. As you gradually increase upper body strength, you can move on to elevated push-ups (push-ups with your feet on a bench or chair). This works your triceps, biceps and chest. Core Exercises ![](https://images.ctfassets.net/6m9bd13t776q/2ocXXz7CM8McOu82ky02gg/ba6ed4cf46dd0f40e6987225f177b8e0/apptive-postpartum-exercise-breathing-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() Diaphragmatic Breathing Begin in a supine position (on your back) with your legs extended straight out and your arms relaxed by your side. Inhale and fill your belly up. Then exhale all the air out as you press your lower back into the ground. It’s a gente postpartum ab workout and promotes relaxation. ![](https://images.ctfassets.net/6m9bd13t776q/26t0CbhmWgQw4sIeK8skEI/5cd52e147415c3128e9482a97fade88a/apptive-postpartum-exercise-cat-cow-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() Cat/Cows Begin on all fours with your shoulders stacked directly above your hands and your hips stacked directly above your knees. Arch your back up, drawing your navel in, and let your head hang to cat. Then press your belly toward the ground and bring your head and gaze to the sky to cow. Repeat this, alternating cat and cow, for 10 reps. This works your core and helps stretch the muscles in your back and neck. ![](https://images.ctfassets.net/6m9bd13t776q/3RqRh9ig8wCsWeGq2k4Am4/7ba2214f107bee2cd19716f613d34e78/apptive-postpartum-exercise-floor-leg-lifts-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() Supine Leg Lifts Begin in a supine position with your lower back pressed into the ground. Bring the legs straight into the air to create a 90-degree angle from your waist. Inhale and slowly lower your legs down as far as you can. Feel free to lower one leg at a time, and bend your knee as a modification. Exhale and bring the leg back up. Perform 10 reps on each side. This helps strengthen deep pelvic floor muscles and the transverse abdominal muscles. ![](https://images.ctfassets.net/6m9bd13t776q/5z3hAVXqrCg2CEIc6e4k8/4ae8d5fdbfce90aaa89d63cb86c99f11/apptive-postpartum-exercise-dead-bugs-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() Dead Bugs Begin in a supine position with your legs and arms extended straight into the air. Inhale and lower your left arm and left leg (your arm should go back toward your head, not your feet). Exhale and raise both again. Repeat on the right side. This works your oblique muscles. Lower Body Exercises ![](https://images.ctfassets.net/6m9bd13t776q/6lGgaCzljqgCcC2cEYeaEC/3a2dc8c2b2e951276d6ba4a4735dc14b/apptive-postpartum-exercise-bridge-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() Bridges Begin in a supine position with your feet planted on the ground and your knees bent toward the sky. Engage your glutes and core and lift your hips up, keeping your shoulders on the ground. Drive through the heels, hold the position at the top and breathe through your belly. Lower your hips and repeat for 10 reps. This works your glutes, core and hamstrings. ![](https://images.ctfassets.net/6m9bd13t776q/3Sxe9LWTwkqmEagQe8SYqa/520857ce784f531546a0852ecf0913b6/apptive-postpartum-exercise-wall-squat-750x900.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() Wall Sits Sit against a wall with your legs at 90-degree angle. Keep your back flush to the wall and hold for 30 seconds. Release, rest and hold for another 30 seconds. Repeat this five times. This works your core and and quads. ![](https://images.ctfassets.net/6m9bd13t776q/2X6RUu4jD2WEeIimCwsQis/09760de97de716dc68f322a708bd9ce2/apptive-postpartum-exercise-wall-floor-leg-lift-750x550.jpg?q=75) Image: Darcy Strobel [![](https://static.thebump.com/v2/shared/share-icons/pinterest-v1.png)]() Quadrupled Leg Lifts Begin on all fours with your shoulders stacked directly above your hands and your hips stacked directly above your knees. Bring one leg up and extend it directly back, engaging your glutes and leg muscles. Hold for a few seconds, return to starting position and switch sides. Repeat for 10 reps on each side. This works your core, glutes and hamstrings. Your body is different now! Before you jump back into your fitness routine, remember that in addition to your body feeling strange and even weak sometimes, it’s also going to be hard to find time to exercise. That’s fine! First and foremost, Cunningham encourages new moms to be patient with themselves. “Don’t get frustrated if it takes longer to get back into working out or to get comfortable working out again,” she says. “Listen to your body and don’t push too hard too soon.” She adds that doing so may result in increased stress, which will only set you back mentally and physically. New moms need to prioritize sleep and physical rest as much as possible. “After giving birth, I was breastfeeding around the clock. I didn’t realize how real the whole concept of no sleep truly was,” McFaden says. “I felt bad not getting back to exercise sooner, but I was so tired.” She gradually began adding in walks and slowly eased into her old fitness routines. “I was weak and unmotivated, but I saw the bigger picture.” The key, both trainers agree, is to simply remember to take care of yourself. “To be the best mom, you must take care of yourself and give yourself a ton of love,” McFaden says. “Be sure to ask for help when you need it.” The joys of motherhood are vast. It’s not always easy, but it’s certainly worth it. Make the most of your time as a new mom by prioritizing your mental and physical health. Once you’re cleared by your doctor, gradually incorporate light, low-impact workouts into your day-to-day postpartum exercise routine. Just take it slow and be easy on yourself. After all, you just brought a human into this world\! Published September 2018
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