Welcoming a new baby is a beautiful experience, but it also brings big changes to your body. If you’re wondering how to start working out again after birth, you’re not alone. Many new moms want to regain strength, improve energy levels, and feel confident again—but safely and gradually.
In this week-by-week postpartum workout guide, we’ll help you rebuild your strength from the inside out, whether you’ve had a vaginal delivery or a C-section. All exercises can be done at home, with minimal to no equipment.
Note: Always consult your doctor before starting any postpartum fitness routine.
Why Postpartum Exercise Matters?
Getting back into movement after pregnancy isn’t about “bouncing back”—it’s about healing and reconnecting with your body. Some of the top benefits of postpartum exercise include:
•Improved mood and reduced risk of postpartum depression
•Rebuilt core and pelvic floor strength
•Increased energy to keep up with your baby
•Reduced back pain and posture support
•Gradual weight loss (if desired)
When Can You Start Working Out After Giving Birth?
•Vaginal delivery: Light movement and breathing exercises can begin as early as a few days postpartum, but structured workouts are usually safe around 4–6 weeks postpartum, once cleared by your healthcare provider.
•C-section delivery: Healing may take longer. Gentle movement is encouraged early on, but structured workouts should typically wait until 6–8 weeks postpartum, with medical clearance.
Week-by-Week Postpartum Workout Plan (At Home)
Week 1–2: Rest, Recovery & Gentle Movement
Focus: Healing, deep breathing, and circulation
•Breathwork: Practice diaphragmatic breathing 2–3 times a day
•Pelvic floor activations: Light Kegels to reconnect with deep core muscles
•Short walks around the house (if comfortable)
•Neck and shoulder stretches to relieve tension from nursing or carrying baby
Week 3–4: Reconnecting With Core & Mobility
Focus: Restoring posture, breathing, and gentle stretching
•Pelvic tilts and cat-cow stretches for back mobility
•Bridge pose to gently activate glutes and hamstrings
•Wall push-ups for upper body strength without strain
•Walking outside (10–15 minutes if cleared and feeling good)
Start including postpartum core exercises like heel slides and toe taps (if no diastasis recti).
Week 5–6: Light Strength Training
Focus: Building strength and stability using body weight
•Bodyweight squats
•Modified side planks for obliques
•Bird-dog exercise to support the spine
•Continue breathwork + pelvic floor work
Add resistance bands or light weights if you’re ready. Keep movements slow and controlled.
Week 7–8: Full Body Flow & Low Impact Cardio
Focus: Endurance, full-body engagement, and controlled cardio
•Low-impact circuits: combine squats, wall push-ups, bridges, and walking in a circuit
•Light Pilates or yoga-based movements
•Dancing or marching in place with your baby
•Resistance band exercises for arms, legs, and glutes
Start exploring postpartum workout programs at home that are designed for this stage.
Week 9 and Beyond: Gradual Progression
Focus: Increasing challenge, consistency, and variety
At this point, if your recovery is smooth and your core is stable, you can gradually:
•Add interval walking or low-impact cardio like cycling or step-ups
•Begin postpartum Pilates workouts using rings or bars
•Try home strength workouts with dumbbells or resistance bands
•Increase workout time to 20–30 minutes per session, 3–5 days/week
Tips for Success With Postpartum Workouts
•Listen to your body: Fatigue, leaking, or pain means pull back.
•Hydrate and fuel: Your body is still healing and possibly nursing.
•Be flexible: Some days are harder than others, and that’s okay.
•Involve your baby: Baby-wearing workouts and stroller walks are great!
•Track your progress: Celebrate even the smallest wins—strength takes time.
Common Questions About Postpartum Exercise
1. Can I lose weight with postpartum workouts at home?
Yes, combined with proper nutrition, postpartum home workouts can support gradual, healthy weight loss.
2. Are postpartum exercises safe after a C-section?
Yes, once healed. Start slowly with C-section recovery workouts focused on breath, pelvic floor, and core rebuilding.
3. What should I avoid?
Skip high-impact workouts, crunches, and planks in the early weeks, especially if you have diastasis recti or pelvic floor weakness.
Final Thoughts
Starting a postpartum workout routine at home is one of the best gifts you can give yourself. It’s not about perfection—it’s about progress. Whether you’re 6 weeks or 6 months postpartum, it’s never too late to reconnect with your body.
Take it week by week, listen to your needs, and trust the process—you’re doing amazing.
Looking for guided postpartum workouts you can do at home? Stay tuned for our upcoming free postpartum fitness video series or subscribe to our newsletter for expert tips and support!