Best Workout for After Pregnancy

After having a baby, you may be wondering what the best workout is for getting back into shape. This article will offer guidance on the safest and most effective exercises for new mothers to help them regain their strength and energy.

Quick facts: Best Workout For After Pregnancy

  • ✅ Abdominal Exercises are one of the most important postpartum workouts for strengthening the core and abdominal muscles. Source: The American College of Obstetricians and Gynecologists
  • ✅ Pelvic floor exercises are especially important post-pregnancy to help prevent urinary incontinence. Source: UK National Health Service
  • ✅ Post-pregnancy, women should aim to exercise at least 150 minutes per week, at moderate to vigorous intensity. Source: Centers for Disease Control and Prevention
  • ✅ Swimming is a low-impact exercise that can help in the post-pregnancy recovery and strengthen the body. Source: Mayo Clinic
  • ✅ Weight training can help postpartum women regain muscle strength and reduce fat. Source: The American Council on Exercise

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Benefits of Working Out After Pregnancy

Working out after pregnancy is an excellent way to not only restore your body, but also to keep yourself emotionally and mentally healthy. After a pregnancy, exercise can help you regain your figure and feel more energized. It can also help reduce the risk of postpartum depression and improve your emotional wellbeing.

In the following article, we will dive into the benefits of working out after pregnancy:

Improved physical health

One of the biggest benefits of working out after pregnancy is improved physical health. Postpartum exercise can help you heal, getting your muscles and joints back into pre-pregnancy shape. The physiological changes that occur during pregnancy can wreak havoc on your body, but regular exercise can help you recover quickly and more efficiently.

Exercise can also help you lose unwanted weight gained during pregnancy, which will not only improve overall physical health, but leave you feeling better about your appearance as well. Additionally, regular physical activity has been linked to increased energy levels and improved sleep habits. All of these changes have a positive effect on mental wellbeing too!

Improved mental health

Exercising after giving birth can help with improved mental health. Exercise has long been known to have a positive effect on reducing depression, anxiety and stress levels after pregnancy. Research supports the benefits of exercise for postpartum mental health with regular aerobic exercise having an even more significant effect than light exercises like stretching and yoga.

Exercise prompts the body to release endorphins which trigger a sense of wellbeing and calmness. When new mothers are able to find time for physical activity, it can help them to find balance in their lives and take some time out for themselves. Being active also gives new mothers control over their own bodies, which could help them feel more in charge of their lives again.

Enhanced self-esteem

Pregnancy is often associated with major physical and hormonal changes that can affect a woman’s self-image. However, research shows that exercise after pregnancy can be beneficial in restoring a woman’s body confidence and self-worth.

Working out postpartum helps strengthen the core muscles, which can help women feel more connected to their bodies. Additionally, the act of exercising to take care of oneself can instill a sense of purpose for many women, allowing them to reclaim their lives after the changes that come with delivery.

Studies have shown that physical activity postpartum can improve overall fitness levels, reduce stress levels, and even improve mood stability. With improved body image and an overall healthier lifestyle, women are bound to experience enhanced self-esteem after pregnancy.

Types of Workouts

When returning to fitness after pregnancy, it is important to start slowly and gradually increase the intensity. There are several types of workouts that can be beneficial for postpartum women. Low impact activities such as walking, swimming, and yoga can help to gradually strengthen your body while keeping your joints safe. Light weight training can also be beneficial in building back muscle strength and endurance.

Let’s look at some of the other types of workouts that can help you reach your fitness goals:


Cardio is an important part of getting fit after pregnancy. Many new mothers may be intimidated at the thought of returning to their pre-pregnancy workouts. However, they can still get back into shape through a combination of low impact cardio and strength training. Cardio is a great way to help burn calories and increase energy, while also increasing endorphin levels.

This could include activities like walking, biking, swimming or running. It is important to find an activity that you enjoy and gradually increase the intensity over time. For those who are just starting out, starting with short bursts of activity such as one minute of running or five minutes of walking can be a great start. It is also important to warm up before engaging in any form of physical activity to help prevent injury. Cardio workouts should primarily focus on increasing your heart rate for at least thirty minutes before cooling down with stretching and relaxation exercises.

Strength Training

Strength Training is a type of workout that focuses on building muscle through resistance exercises such as squats, push-ups, and pull-ups. This type of exercise helps to build strength and endurance while also increasing flexibility and improving posture. Strength training can be done with free weights, machines, or even bodyweight exercises. It’s important to find what works best for you in order to ensure progress is made and injuries are avoided.

For postpartum women, strength training can provide many benefits including:

  • Faster recovery times
  • Increased energy levels
  • Improved posture
  • Better sleep quality
  • Increased confidence
  • Higher hormone levels

Additionally, this type of workout has the potential to help prevent post-pregnancy conditions such as diastasis recti (abdominal separation) and pelvic floor weakness. Ultimately, strength training for postpartum women is an effective way to rebuild their core strength so that they can get back into their pre-pregnancy fitness routines safely.

Core Exercises

Core exercises are great for post-pregnancy fitness, as they can help to strengthen the abdominal muscles and pelvic floor. Core exercises focus on strengthening the transverse abdominis (TVA), which is one of the deepest abdominal muscles. After pregnancy, core exercises can help to reduce diastasis recti (separation of the abdominal wall) and improve posture.

The best core exercises for after pregnancy include planks, bridges and leg lifts. These types of exercises also target a large group of muscles in your torso area including your obliques, lower back and hips muscles that are all important for day-to-day activities such as carrying a baby or doing housework. These exercises will help to build strength in those areas so that you can manage everyday tasks more easily and safely with less risk of injury or strain.

Additionally, performing core exercises regularly will support your posture, which is important whether you are breastfeeding or cuddling with your baby during kangaroo care time!

Safety Guidelines

Returning to exercise after pregnancy can be an exciting but worrisome prospect. It’s important to follow certain safety guidelines to ensure that you are back in shape while avoiding any risks.

Let’s go through some tips to take into consideration when getting back to a workout routine after pregnancy:

Get clearance from your doctor

Before beginning any physical activity after pregnancy, it’s extremely important to get clearance from your doctor. Let your doctor know what type of workout you’re planning on doing and ask for their green light before starting. It is essential that you wait for clearance as working out too soon could cause injury or fatigue, and worse—it could also prevent you from reaching your goals. Every woman is different and therefore requires a personalized plan in order to ensure success and health post-partum.

In addition, if the pregnancy was considered high risk, cesarean delivery or labor lasting longer than 12 hours, the mom should take extra caution when starting physical activity as it can cause complications. Therefore, it is important to make sure to follow any instructions given by the doctor such as avoiding certain exercises or increasing recovery periods in between training sessions.

Finally, it’s also important to look out for warning signs such as light headedness or dizziness which may indicate an underlying condition or a sign that rest should be taken for a few additional days before continuing with the plan.

Start with low-intensity exercises

When it comes to starting a post-pregnancy workout routine, it is essential to take it slow. After pregnancy and childbirth, your body has gone through a lot of changes physically and emotionally. Postpartum recovery can include physical changes such as weakened abdominal muscles, diastasis recti (separation of the abdominal muscles), or pelvic floor dysfunctions.

It is important to listen to your body’s signals while you start exercising again and not overdo it.

For postpartum women initially starting out exercising, low-impact movements such as walking, swimming, or even prenatal yoga are all great starter exercises for re-strengthening the core and improving overall strength. Start with exercises that do not require heavy lifting or intense endurance workouts—it is important to ease your body into exercise after going through such a transformative experience!

Listen to your body

When it comes to working out after pregnancy, it’s important to listen to your body and go at your own pace. While the general guideline is that women should wait at least six weeks after giving birth before beginning any type of vigorous exercise, this timeline can vary from woman to woman based on a number of factors such as if the delivery was vaginal or via C-section and how quickly the new mother has recovered.

When you are ready to begin exercising again, start gradually. Don’t overdo it and make sure you take frequent breaks if needed. Low-impact activities like walking and gentle yoga are great options for getting back into shape post-pregnancy as they put less strain on your body. If you have any existing medical conditions, make sure to consult with your doctor before starting a new exercise program.

Workout Routines

When it comes to postnatal workout routines, it is important to ensure that you are engaging in exercises that are safe and healthy for you. Exercises should be tailored to your individual needs, taking into account factors such as age, weight, and previous level of physical activity.

Go through the following workout routines to get the most out of your postnatal fitness journey:

Low-impact cardio

Low-impact cardio is ideal for postnatal women who have just gone through pregnancy and birth. It involves exercises that are gentle on the body, but still provide an effective cardiovascular workout. Low impact cardio can range from walking or jogging to aqua aerobics, dancing or even rowing.

Doing low-impact cardio regularly helps postnatal women get back into shape without putting strain on their joints and muscles. Cycling, either outdoors or on a stationary bike, is another great option for low-impact cardio after pregnancy. It provides a gentle workout that doesn’t involve any jarring movements yet still gets your heart rate up and burns calories.

Low-impact cardio also offers many benefits to the body, such as improved heart health, joint mobility and muscle strength—which can all help you feel better when you return to your pre-pregnancy fitness level.

Resistance training

Resistance training is a form of exercise that uses weights, bands, and other forms of resistance to put your muscles under tension. This type of exercise is perfect for those looking to rebuild strength and tone their body after pregnancy. Research has shown that such exercises put minimal strain on the joints while at the same time helping you build strength and reduce fat. Properly done resistance exercises also help increase joint stability and improve posture, making it easier for both mothers and babies to move around during daily activities.

When doing postpartum resistance training, be sure to focus on all four major muscle groups:

  • Legs
  • Arms
  • Core
  • Back

You should use light weights or machines that have adjustable weight settings in order to find an appropriate level of difficulty for yourself. Start slowly with fewer reps (repetitions) and then gradually add more as you become stronger. And finally, make sure that you always perform stretches before and after each workout routine in order to prevent injury or strain from occurring.

Core exercises

Core exercises are an important part of any post-pregnancy workout routine because they strengthen the abdominal and pelvic floor muscles, which play a key role in supporting the whole body. Core exercises also help improve posture and reduce back pain, both of which are common after pregnancy.

Common core exercises include:

  • Planks
  • Mountain climbers
  • Side planks
  • Crunches
  • Sit-ups

Additionally, performing core exercises with stability balls can add an extra challenge. Be sure to modify each exercise so that it fits your fitness level and current capabilities. If you’re just starting out after pregnancy moderation is key; gradually increase the intensity as you progress to avoid putting too much strain on your core muscles.


Nutrition plays an important role in postpartum recovery and should be considered a priority. Eating nutrient-dense meals that are rich in vitamins, minerals, and lean proteins can help support the recovery process. Focusing on whole foods and avoiding processed foods is the best way to ensure you are getting the proper nutrition your body needs.

Now let’s look at what foods to include in your nutrition plan for a successful postpartum workout:

Increase your protein intake

After pregnancy, it is important to make sure that your body has enough protein in order to help recover and repair any muscle damages that may have occurred throughout the pregnancy. Increasing your protein intake can also help with weight management, by building and preserving muscle mass during a calorie deficit.

Good sources of protein include:

  • Lean meats such as chicken, turkey or fish;
  • Dairy products such as milk, yoghurt and cheese;
  • Eggs;
  • Plant-based foods such as legumes, nuts and seeds.

It is recommended that an average adult should consume 0.8g of protein per kilogram of their body weight each day. For example if you weigh 60kg then you should aim for 48g of protein daily.

Drink plenty of water

It is essential that during, and after pregnancy women make sure they stay hydrated. Drinking plenty of water helps to flush out toxins, keep cells healthy, and transport nutrients throughout the body. A pregnant woman should drink around 10 cups of fluids per day. After giving birth, it is recommended that they increase their intake to 12 cups per day in order to promote full lactation.

It is important for new mothers to remember that breastfeeding can be physically draining and add extra stress on the body. Water helps new mothers stay hydrated, replenishes lost fluids after breastfeeding, and keeps energy levels up. Drinking water also helps curb hunger cravings in between meals or snacks.

Eat a balanced diet

For new mums looking to make the most of their post pregnancy workout routine, nutrition is key. Eating a balanced diet of fruits and vegetables, lean meats, complex carbohydrates, and healthy fats will provide the energy needed for an effective workout. Limiting processed foods is also important in order to get the necessary vitamins, minerals and other micronutrients that can help promote overall health during this time of recovery. Additionally, drinking plenty of water will help keep your body hydrated and energized as you exercise.

A balanced diet also benefits your body’s natural defense system – eating a variety of foods helps keep your immune system strong so that you don’t succumb to post pregnancy illnesses or infections more easily. A healthy diet should be the foundation for any successful post pregnancy workout plan.

FAQs about: Best Workout For After Pregnancy

Q1: What are the benefits of post-pregnancy workouts?

A1: Post-pregnancy workouts are important for restoring strength, flexibility, and endurance in the body. They can help improve your posture, reduce back pain, and improve your overall mental and physical well-being. They can also help you lose weight and reduce the risk of developing health conditions such as diabetes and heart disease.

Q2: What types of exercises are safe to do after pregnancy?

A2: Walking, swimming, light weight-bearing exercises, and core-strengthening exercises such as Pilates, yoga, and barre classes are all safe and beneficial for post-pregnancy workouts. It’s important to start slowly and gradually increase the intensity and duration of your workouts as you gain strength and endurance. It’s also important to listen to your body and stop if you feel any pain or discomfort.

Q3: How soon after giving birth should I start working out?

A3: It’s important to wait at least 6-8 weeks after giving birth before beginning any exercise program. If you have a cesarean section, you should wait at least 10-12 weeks. It’s also important to consult with your doctor before beginning any post-pregnancy workout program.

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