Postpartum Workout Plan: A Template for Your Postpartum Workouts

Becoming a mother is a beautiful and transformative experience, but it can also be physically challenging. As you navigate the postpartum period, it's crucial to prioritize your health and well-being. Exercise, when approached gently and with consideration for your body's recovery, can play a significant role in boosting your energy levels, improving mood, and aiding your physical recovery.

Think of the following template as a goal to strive for and not necessarily where to start. This is just a basic blueprint for what to include in your workout plan. You may choose to include more or less some days or skip certain things overall. The important thing is that when you look at your exercise routine, big picture, you're hitting these key areas. What you do and how much can also depend on where you're at in your postpartum recovery journey.

Warm-up (5 minutes)

Begin your workout with a light warm-up to increase blood flow and prepare your muscles for activity. Perform gentle stretches, neck rolls, shoulder circles, and ankle rolls. Focus on deep, diaphragmatic breathing to relax and energize your body.

Pelvic Floor Exercises (10 minutes)

Engage your pelvic floor muscles with Kegel exercises. These exercises help strengthen your pelvic floor, supporting bladder control and aiding in postpartum recovery. Contract your pelvic floor muscles for 5 seconds, then relax for 5 seconds. Repeat this cycle for 10 minutes.

Postpartum Cardio (15 minutes)

Start with low-impact cardio exercises to improve your cardiovascular health without putting excessive strain on your joints. Options include brisk walking, marching in place, or cycling on a stationary bike. Begin with 5 minutes and gradually increase the duration as your stamina improves.

Strength Training (15 minutes)

Incorporate light resistance exercises to tone and strengthen your muscles. Use resistance bands, light dumbbells (or household items like water bottles), and your body weight for resistance. Perform exercises like bicep curls, shoulder presses, squats, and lunges. Aim for 2 sets of 12-15 repetitions for each exercise.

Core Strengthening (10 minutes)

Focus on rebuilding your core strength with gentle exercises. Perform modified planks, pelvic tilts, and seated leg lifts. These exercises help tone your abdominal muscles without straining your lower back. Hold each position for 30 seconds to 1 minute, repeating 2-3 times.

Cool Down and Stretching (10 minutes)

Cool down with gentle stretches to improve flexibility and prevent muscle soreness. Focus on stretching your hamstrings, quadriceps, calves, chest, and back. Hold each stretch for 20-30 seconds, breathing deeply and relaxing into the stretch.

Post-Workout Tips:

  • Stay Hydrated: Drink plenty of water before, during, and after your workout to stay hydrated, especially if you're breastfeeding.
  • Listen to Your Body: Pay attention to how your body feels during and after exercise. If something doesn't feel right, modify the exercise or stop and consult your healthcare provider.
  • Prioritize Rest: Ensure you're getting enough rest and sleep to support your body's recovery process.

Remember, every woman's postpartum journey is unique. If you're noticing any red flags or not feeling confident, it's essential to consult your healthcare provider before starting any exercise routine, especially after childbirth. Be patient with yourself, celebrate your progress, and most importantly, enjoy this special time with your new baby. With a gradual and gentle approach to exercise, you can support your physical and mental well-being as you embrace the joys of motherhood.

Check out these resources to help you on your postpartum recovery journey:


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