The Best Workout for After Baby

Are you feeling overwhelmed with the amount of post-baby body advice out there? Look no further for the best workout for you; this article will help you reclaim your pre-pregnancy body! You deserve to start feeling strong and fit again.

Quick facts: Best Workout For After Baby

✅ Postpartum women should focus on improving their core strength and stability – Mayo Clinic
✅ Women should start exercising 3-6 weeks after giving birth – Baby Centre
✅ Opt for low impact activities such as swimming and walking – American Pregnancy Association
✅ Regular exercise can help postpartum women regain their pre-pregnancy shape – Stanford Children’s Health
✅ Postpartum women should gradually build up their intensity and duration of exercise – American College of Sports Medicine

Checkout this video:

Pre-Workout Preparation

Exercising after having a baby is a great way to keep fit, improve your mental health and boost your energy levels. Before you begin any kind of physical activity, it is important to ensure you are prepared and ready to start. Pre-workout preparation can be key to a successful workout. Let’s take a look at what that entails.

Consult with a doctor

Before beginning any workout routine after giving birth, it is always important to consult with a doctor. Your physician will be able to advise you on the best plan of action for getting back in shape. It is especially important to get the opinion of a medical professional if you have had any complications during your pregnancy or delivery.

Your doctor can also provide helpful tips on how to safely and effectively approach your postpartum fitness goals.

Additionally, it’s important to start off at a lower level of intensity than you may have pre-pregnancy, as it can take several weeks for your body to recover from childbirth and regain core strength and stability. Remember, rest and recovery are just as important as exercise when it comes to finding success with your postpartum fitness journey!

Set realistic goals

When you embark on your post-baby journey, it’s important to start off with realistic expectations. Despite wanting to get back in shape quickly, make sure to set realistic goals that allow you time and room to adjust as your body changes over time.

If you’re not sure where to start, enlist the help of a certified personal trainer or yoga/Pilates instructor who can help you find exercises that are safe and effective for both your baby/family life and your individual fitness level. Be careful not to overdo it at first—you should be aiming for a sustainable routine that will keep you motivated long-term. Working out with a group or buddy may also help maximize both the effort and fun!

Get the right equipment

Before you begin your workout routine, it is important to make sure that you have the right equipment. This may include the right shoes, clothing and other items that can help protect your body from potential injuries.

When shopping for workout equipment, consider purchasing items that are specifically designed for postpartum exercise like compression shorts or yoga pants with wide waistbands. Also make sure to get plenty of water, as hydration is essential for any workout. It’s also a good idea to invest in a good sports bra, as they provide support and help prevent any strain on your back or shoulders while you exercise.

Finally, if you haven’t already done so, consider installing an exercise mat in your home to help reduce impact on hard surfaces. With the right equipment and preparation, you will be well equipped to embark on your journey of postpartum fitness!

Cardio Exercises

Cardio exercises are a great way to get back into shape after a baby. Cardio exercises can help you burn fat, strengthen your heart, and build endurance. Since you can control the intensity and duration of the exercise, you can adjust it to fit your needs and abilities.

Let’s look into some of the best cardio exercises for postpartum moms:


Walking is a form of low intensity cardio exercise that can be beneficial for postpartum women. Low impact activities such as walking promote the recovery of the pelvic floor, which is especially important for women who have recently given birth. Additionally, the low-impact nature of walking makes it easy on your joints and muscles, and allows you to get a good workout without overtaxing your body. Walking can be done both outdoors and indoors, so it’s versatile and can fit into any postpartum fitness routine.

Postpartum women often experience some soreness in their abdominal area from carrying the baby; this soreness can be relieved by walking as an aerobic activity. Walking also gives you time alone away from the baby to relax or set personal goals, clear your mind, or just take in the sights around you.


Swimming is an ideal exercise for postpartum recovery. It’s low impact, gives you the opportunity to get a great cardio workout and the buoyancy of the water helps take some of the strain off your body – especially for those recovering from a c-section or with extra delicate areas.

Swimming can provide an excellent full-body workout, as it combines arms, legs and core into a single exercise. When swimming freestyle, you’re engaging all of your major muscles at once and creating a thorough aerobic workout. Swimming can also help improve balance because of the resistance that comes from pushing against water resistance when moving your arms and legs.

Overall, swimming provides a great combination of:

  • Low impact aerobic activity.
  • Strength building exercises that can be tailored to any activity level – no matter how fit or unfit you are before getting started with your postpartum recovery routine.


Cycling is an excellent form of low-impact cardio exercise for postpartum mothers. It provides a range of different intensity levels, allowing you to adjust the intensity as you regain strength and endurance. Cycling can help you strengthen your core muscles and improve your aerobic capacity, as well as develop endurance, power, balance and coordination.

Depending on the type of bike used, cycling can be performed in the pool (swim bike) or on the road (road bike). Cycling offers a full body workout that works both the upper body while pedaling and the lower body while standing up and pushing down on the pedals. Additionally, since cycling also provides gentle resistance to toning leg muscles, it is an ideal postpartum exercise to maintain a toned frame.

Strength Training

Strength training is essential for postnatal women in order to get back in shape and restore full range of motion and core strength. Strength training can help you get back to your pre-baby body by toning your muscles, improving posture, and aiding in burning fat. However, strength training is not the only way to achieve these beneficial results. Let’s further explore the pros and cons of strength training after baby:


Squats are one of the most effective strength training exercises and are essential for any postpartum exercise regimen. Squats target the quadriceps, glutes, hamstrings, calves and core muscles all at once making them extremely efficient. They can also be performed with or without weights and can be adapted to suit your personal fitness level.

When performing squats it’s important to keep your back straight, feet hip-width apart and push your hips back as you lower yourself into a squat position, keeping your chest up throughout the movement. For added intensity increase the weight gradually as you build up strength. This will help you safely build muscle and burn fat while toning your entire lower body!


Lunges are an effective exercise for postpartum recovery because they work the legs and core while taking the back out of the equation, reducing any risk of injury.

To perform a lunge, begin standing tall with feet hip-width apart and feet facing forward. Step one leg back and slowly lower your body down until both knees are bent at a 90-degree angle and both thighs are parallel to the ground. Drive through the heel of your front foot to push your body up, returning to the starting position. This can be repeated 8–15 times on each leg, 2–3 sets per side.

Lunges also strengthen the glutes and help to stabilise the hips so they don’t cave when walking or carrying a baby during daily activities. Lunges are an excellent addition to any postpartum strength program.


Push-ups are one of the most effective full-body strength training exercises, and are a great choice for postpartum exercise. Push-ups can be modified depending on your fitness level, making them accessible to anyone. Beginners should start with wall or incline push-ups – where your hands are placed on a wall or an incline bench – before advancing to regular push-ups.

Regular push-ups involve you balancing your weight on your toes and hands while engaging your core and lower body muscles in order to maintain a straight line in your body from the head down to the heels of your feet. Push-ups target multiple muscle groups, including those in the chest, shoulder, back, arms, and abs. Doing push ups regularly will help improve overall strength and stability as well as build muscle tone in key areas of the body.

Additionally, doing one set of 10–20 repetitions two to three times per week is highly recommended for postpartum women.

Flexibility Workouts

Flexibility workouts are a great way to help you transition back to a regular exercise routine post pregnancy. Not only do these workouts help you to improve your range of motion and reduce risks of injury, but they can also help you to achieve a more graceful posture.

With that being said, let’s look into some of the best flexibility exercises to perform after baby:


Stretching is an important part of any fitness routine, but it’s especially beneficial for anyone wanting to get back into shape after having a baby. Stretching helps to increase flexibility, reduce tension and pain in the body, and improve posture. It also helps your muscles stay healthy, allowing you to exercise with more power and less risk of injury.

When stretching after pregnancy, it’s especially important to focus on core and lower-body starches as these areas are likely weaker than before. Examples of stretches for these areas include cobra pose for the abs, downward-facing dog for the legs, and low lunge to stretch hips. Make sure you hold each stretch for at least 30 seconds in order to get the full benefit. Stretching exercises should always be done slowly with your breath in mind; don’t bounce or push yourself too far or too fast.


Yoga is an excellent way to gently strengthen and restore the body after pregnancy and childbirth. Yoga helps with core strength, flexibility, balance and breathing, all of which are key components of postpartum recovery. Because yoga is low-impact and can be done while seated or lying down, it’s a great workout for new moms. Moreover, incorporating breath work into your practice can help reduce stress levels—which is super important for soon-to-be moms! With its emphasis on relaxation, Yoga can also provide much needed respite from the demands of motherhood.

There are many types of Yoga classes available for new moms—from pre-natal Yoga classes to Postnatal Vinyasa flows or Yin classes—so you can find one that focuses specifically on your needs.


Pilates is a type of flexibility workout that focuses on strengthening small muscle groups and can be done in your own home. Pilates exercises foster strength, balance, and core stability all at the same time. This makes it an ideal post-baby exercise routine as it tones the whole body without exaggerating any single muscle group. The exercises are gentle on the joints, promote ergonomic posture correction, and increase flexibility for faster joint restoration.

Pilates also helps reduce postpartum stress and promotes relaxation that can help you to lose weight after baby with minimal effort. Additionally, Pilates increases circulation throughout the body to keep your system healthy and strong while speeding up healing of any lingering pregnancy issues including abdominal separation or pelvic floor issues.

Post-Workout Care

After a workout, it is important to take time for post-workout care. This post-workout care can help reduce the risk of injury by strengthening the muscles and preventing fatigue. It can also speed up recovery and help prevent soreness, allowing you to continue your workout regimen and gain the maximum amount of benefits.

Let’s look at the best post-workout care options for after baby:

Cool down

Cooling down after a workout is just as important as warming up. Doing a cool down routine serves to gradually reduce your heart rate, bring oxygen back to your muscles, and help you transition from exercise mode into post-workout relaxation.

Cool down exercises vary depending on the type of activity you’ve been doing, but typically involve stretches and movements that are gentler than those performed during the actual workout. These can include walking, jogging or marching slowly, range-of-motion stretches for each muscle group you’ve been working out or yoga poses that can help you relax and reduce tension in your body. Cool down exercises should last around 5 to 10 minutes; it’s best practice to cool down until your heart rate and breathing have returned to normal.


Hydration is key after any exercise session, but it’s especially important when you’re post-partum. Post-partum moms are already predisposed to dehydration due to their increased fluid requirements while pregnant and breastfeeding. To help replenish fluids and electrolytes, drink plenty of water before, during and after your workout. Many people also enjoy sports drinks like Gatorade or coconut water for extra electrolytes as well.

It is also important to add in some extra snacks to your routine after you workout as well. Eating something that has some protein can help replenish energy stores and rebuild muscles as well. Reach for a handful of nuts or a protein bar for a small snack to fuel your body!

Eat a healthy meal

Eating a healthy meal after a workout is essential to restoring your body’s energy levels and helping you recover. Eating the right food helps rebuild muscle, reduce inflammation, replenish electrolytes and replenish fluids lost while exercising. A sample meal could include lean proteins such as chicken, eggs or fish, complex carbohydrates such as sweet potatoes or brown rice and healthy fats like olive oil or avocado. Eating a meal within an hour after exercising can help to maximize benefits.

Be sure to stay hydrated by drinking plenty of water post-workout as well. Water helps keep your muscles working at their best and prevents dehydration. Additionally, you may consider incorporating fluids with electrolytes into your post-workout regimen in order to replace any lost during exercise and reduce cramping or other discomfort that may arise from intense physical activity.

FAQs about: Best Workout For After Baby

Q: What is the best workout for after baby?

A: The best postpartum workout is one that gradually increases in intensity over time. You should start with low-impact exercises such as walking, stretching, and light weight lifting. As your body adjusts to the new demands, you can continue to increase the intensity of your workouts.

Q: How long after giving birth should I wait to start exercising?

A: It is important to wait at least six weeks after giving birth before starting any kind of exercise program. This gives your body time to heal and adjust to the changes that come with childbirth. It’s also important to consult with your doctor before starting any new exercise routine.

Q: What should I be aware of before starting a postpartum workout?

A: Before beginning a postpartum workout, it is important to understand your body and the changes it has gone through. You should also be aware of any physical limitations you may have, such as weak abdominal muscles, and be sure to take appropriate precautions so as not to injure yourself. Additionally, it is important to stay hydrated and listen to your body, as it will tell you when it needs a break.

Similar Posts