Bouncing Back: Your Postpartum Workout Plan

Written by: Kelsie Grossen



Time to read 2 min

You’ve just welcomed your new babe, congratulations! While it's been amazing, let's talk real: your body might be feeling a bit different post-baby, but fear not! With a solid postpartum workout plan, you can start feeling like yourself again while also giving yourself some much-needed TLC.

This first part is very important, so if you take anything away from this blog post, let it be this: GO AT YOUR OWN PACE. Of course the first 6 weeks after having a baby your body is healing, so you’re not doing much, and you should always consult your doctor before getting back to the gym.

After that point, if you just want to snuggle and kiss that cute little human you just created all day, then do it! There are no medals for bouncing back to your pre-pregnancy body within the first 6-8 months postpartum. That being said, if you are wanting to bounce back sooner then go you! There is no judgment on either. Don’t feel rushed and don’t compare yourself to others. Some women are born with really good genes where their body looks snatched after giving birth, others are not and that’s fine. I waited a little because I wanted to soak up all that newborn goodness, but I do wish I went to the weights sooner than I did. It’s important to keep your body healthy. So let’s dive in!

A women at the gym preparing to do a workout and opening her tote bag.
Two women working out, one is holding a weight and one is holding her baby.

Take it Easy

Your body just went through a marathon, so be gentle with it. Start off with some low-impact exercises like walking, gentle yoga, or even just some pelvic floor exercises. It's all about easing back into things.

Strengthen Your Core and Pelvic Floor

Pregnancy can do a number on your abs and pelvic floor muscles, so show them some love. Pelvic tilts, kegels, and modified planks are your new BFFs. Also be aware if you had diastasis recti. Most women get this from pregnancy, there are a lot of great exercise and healing videos on youtube you can search to help strengthen it back up.

Get Moving

Once you're feeling a bit stronger, throw some cardio into the mix. Nothing too intense, just some swimming, cycling, or even a brisk walk with the stroller. It'll get your heart pumping and those endorphins flowing.

Pump Some Iron

Time to break out those dumbbells! Resistance training is key for rebuilding muscle strength and tone. Start light and work your way up with squats, lunges, and modified push-ups. You got this!

Listen to Your Body

Your body knows best, so pay attention to what it's telling you. If something doesn't feel right, don't push it. Take a break, modify the exercise, or just call it a day. Your well-being comes first.

Rest Up

Don't forget to give yourself some downtime. Your body needs time to recover, so make sure you're getting enough sleep and practicing some relaxation techniques like deep breathing or meditation.

Hydrate and Nourish

Stay hydrated and eat nutritious foods to fuel your body. Water, fruits, veggies, lean proteins – you know the drill. But also have fun and give yourself a snack too because sweets=happiness and we all know it!

Your postpartum journey might look different than others, and that’s ok! Go at your own pace, get your body to where you want it, and enjoy your baby too because they’re only a newborn once, and that time goes by so fast! You're a superhero for bringing new life into the world, and now it's time to show your body some love as you bounce back into your post-baby groove. You've got this!

A mom doing a workout at home while her baby lays on a yoga mat next to her.