Becoming a new mom is rewarding but exhausting. Finding time for fitness can feel impossible, but short, effective workouts can help you rebuild strength, improve energy, and reduce stress. Here are 10 postpartum exercises you can do in under 20 minutes, even with a busy schedule:
- Glute Bridge: Strengthens glutes, core, and lower back.
- Bodyweight Squats: Targets legs, pelvic floor, and core.
- Modified Push-Ups: Builds upper body and core strength.
- Bird Dog: Improves core stability and posture.
- Wall Sit: Strengthens legs, core, and pelvic floor.
- Standing Side Leg Lifts: Engages hips, thighs, and core.
- Cat-Cow Stretch: Relieves tension and activates the spine.
- Walking Lunges: Boosts balance and lower body strength.
- Dead Bug: Strengthens deep core muscles safely.
- Seated Overhead Press: Rebuilds upper body strength with light weights.
These exercises are simple, equipment-free (or require minimal gear), and can be adjusted based on your recovery stage. For a full routine, combine them into a 20-minute circuit: perform each for 45 seconds with 15 seconds of rest in between. Start slow, listen to your body, and consult your doctor before beginning any postpartum workout plan.
Full Body Postpartum Workout (IN UNDER 20 MINUTES 🔥)
Safety Guidelines for Postpartum Exercise
Taking care of your body after childbirth is essential, and that includes easing back into exercise safely. Recovery takes time, so it’s important to listen to your body and proceed with care.
The first step? Get the green light from your doctor. If you had a healthy pregnancy and a normal vaginal delivery, you might be able to start light activity just a few days after birth or whenever you feel ready. However, if you had a C-section or faced complications during delivery, it’s crucial to consult your healthcare provider before starting any exercise routine. They can evaluate your recovery and provide tailored advice. Once you’re cleared, set realistic goals and take it one step at a time.
Start small – 10 to 30 minutes of gentle movement each day is a great beginning. Walking is an excellent choice to ease back into activity, and you can gradually increase the duration and intensity as your body strengthens . If you were used to vigorous workouts before pregnancy, you can work your way back to that level, but patience is key. Progressing gradually helps prevent injury and ensures lasting improvement. And remember, pain is a red flag – stop immediately if you experience any discomfort.
Pay attention to how your body feels throughout this process. Shefali Christopher, Associate Professor in the Doctor of Physical Therapy program at Tufts University School of Medicine, offers this advice:
"If you’ve slept really poorly, and you have a high level of fatigue, or your body just doesn’t feel ready, use those cues to say, ‘Okay, maybe I’ll walk one more day, and not push it today’".
Focusing on your core and pelvic floor is particularly important as you build your fitness routine. Strengthening these areas supports your body as you increase activity levels, helping to prevent injuries and preparing you for more demanding movements. Start with short sessions – under 15 minutes – and gradually work up to 30 minutes if you’re feeling good and symptom-free. Around 12 weeks postpartum, you can consider some strength assessments to determine if you’re ready for more intense activities.
For personalized guidance, don’t hesitate to reach out to your doctor, a physical therapist, or a fitness instructor with experience in postpartum care . As Christopher highlights:
"The lack of research has always brought a lot of fear around what you can and cannot do after giving birth. But we want to encourage movement and activity for the well-being of the mom."
1. Glute Bridge
The glute bridge is a go-to exercise for postpartum recovery, offering a gentle yet effective way to rebuild strength. It works multiple muscle groups and is suitable for new moms at various stages of healing.
Benefits for Postpartum Recovery
This exercise is a powerhouse for recovery, engaging the glutes, stabilizer muscles, and strengthening the lower back and transverse abdominals. It also targets the core, hips, and legs, making it a well-rounded move to regain strength after childbirth.
Robin Arzón, Peloton‘s Head Instructor and VP of Fitness Programming, shares a helpful tip for performing the glute bridge:
"Find a diamond position with your hands, place them on the lower abdomen, exhale, and imagine your hips are magnetizing toward each other while your pelvic floor is drawing up."
To perform the movement, engage your core by pulling your belly button toward your spine and hold for 30 seconds. As you lower your hips, tuck them even more, pausing halfway down to take a deep inhale and exhale for two breaths as your hips descend.
Easy to Do at Home
The beauty of the glute bridge lies in its simplicity. You don’t need fancy equipment or a gym membership – just a comfortable spot on the floor, like a yoga mat or towel for support. Laura Jawad, PhD, CPT, highlights why this exercise is a favorite for postpartum recovery:
"The humble glute bridge is a part of every postpartum recovery program. And with good reason. When performed correctly, glute bridges are a fantastic tool to address your glute strength and pattern hip hinge movements. They’re simple. And they happen on the floor. And let’s be real, sometimes exercising while laying down is just perfect."
This straightforward move is an excellent foundation for rebuilding strength.
Adaptable for Different Recovery Stages
The glute bridge is versatile, allowing you to adjust it based on your fitness level and stage of recovery. Start with the basic version and gradually progress to more advanced variations as your strength improves. Options include using a mini band, adding a marching motion, increasing time under tension, or elevating the heels for a greater range of motion.
When performing the exercise, coordinate your breath with the movement – exhale and squeeze the glutes as you lift your hips, inhale as you lower them. Focus on activating your glutes rather than relying on the hamstrings or hip flexors. If you notice your abdominal wall pushing outward instead of contracting inward, modify the movement to avoid strain.
Ready for the next step? Let’s dive into another simple yet effective postpartum exercise to keep building your strength.
2. Bodyweight Squats
Bodyweight squats are a cornerstone exercise for postpartum recovery. This straightforward movement strengthens multiple muscle groups while being gentle enough for new moms, no matter where they are in their healing journey. Let’s break down how squats can support your recovery by targeting essential muscles.
Postpartum Recovery Benefits
Squats are incredibly effective at engaging the pelvic floor muscles, which helps improve muscle tone and circulation. They also strengthen your core, boosting overall stability and balance. On top of that, squats activate the glutes, hamstrings, and core muscles, all of which are crucial for supporting the pelvic floor. Since this exercise mimics everyday movements like sitting, standing, and lifting, it’s a practical addition to the daily routine of life with a newborn.
Easy to Do at Home Without Equipment
One of the best things about bodyweight squats? You don’t need any equipment – just a little space to move. This makes them perfect for busy new moms. If you’re just starting out, try using a chair for extra support. Sit at the bottom of each squat without fully resting, which can help you ease into the movement.
Suitable for Different Postpartum Stages
Squats are versatile and can be adjusted to fit various stages of postpartum recovery. For instance, they’re generally safe to include in your routine between 6 and 12 weeks postpartum. The key is to focus on proper form and controlled movements rather than rushing through them or aiming for intensity.
To get the most out of your squats, make sure to engage your pelvic floor muscles as you exhale during the movement. Also, keep your knees aligned over your toes to avoid letting them collapse inward. Start with basic squats and gradually increase difficulty as your strength improves. A good starting point is three sets of 10–15 repetitions, three times a week. Always listen to your body, prioritize form over speed, and consult your healthcare provider for personalized advice as you progress.
3. Modified Push-Ups
Modified push-ups are a fantastic way to rebuild upper body strength after childbirth. They’re easy to adjust based on your fitness level and recovery stage, making them a great fit for postpartum exercise routines.
Postpartum Recovery Benefits
This exercise works multiple muscle groups at once, which is a big win during postpartum recovery. Fitness expert Jennifer Forrester highlights their effectiveness:
"Push-ups are one of those exercises that may be challenging initially, but you will love the results that this exercise can give you… They are great for your chest and do an incredible job of strengthening your core, triceps, and shoulders."
By targeting your chest, core, shoulders, and triceps, modified push-ups help prepare your body for the physical demands of motherhood – whether it’s lifting your baby or managing a stroller.
Easy to Do at Home Without Equipment
One of the best things about modified push-ups? You can do them anywhere, no equipment needed. Start with wall push-ups: stand about an arm’s length from a wall, place your hands flat against it (slightly wider than shoulder-width), and push your body toward and away from the wall. As you get stronger, move to incline push-ups using a sturdy chair, couch, or coffee table. This adaptability lets you adjust the difficulty as you recover and regain strength.
Adjusts to Every Postpartum Stage
Modified push-ups can be safely adapted to match where you are in your postpartum journey. Just make sure to get your doctor’s approval before starting any exercise program – usually around 6–8 weeks postpartum.
- Early postpartum (6–12 weeks): Begin with wall push-ups. Focus on keeping your elbows close to your body and engaging your core for proper form.
- Mid-postpartum (3–6 months): Transition to incline push-ups using a chair or bench. These add a bit more challenge while still allowing you to maintain control.
- Later postpartum (6+ months): When you’re ready, move to floor push-ups. Start on your knees, and as you feel stronger, progress to full push-ups.
Incline push-ups are particularly helpful for managing diastasis recti, according to PeakRx Therapy’s May 2019 recommendations. At 24 weeks postpartum, Brooke Miller used incline push-ups to perform high repetitions without hindering her recovery. With time and consistency, you’ll build the strength needed for the daily tasks of motherhood.
4. Bird Dog
The Bird Dog is an excellent exercise for postpartum recovery, focusing on rebuilding deep core strength that’s essential for everyday movements. It works by strengthening your deep core muscles, stabilizing your spine, and engaging the posterior oblique sling (POS), which plays a key role in pelvic stability.
"As a physiotherapist and a Pilates instructor, the bird dog is one of my favourite exercises. It targets so many areas simultaneously, and as such is one of my initial go to exercises for rehabilitating clients and preventing back pain." – Claire Mills, Founder of Core LDN
This move also activates your back extensors and core muscles, helping to address diastasis recti by encouraging the abdominal muscles to come back together. Women’s fitness expert Julie Lohre explains:
"With the Bird Dog Exercise, you can begin to draw the ab muscle back together over time correcting the separation [Diastasis Recti]."
Easy to Do at Home Without Equipment
One of the great things about Bird Dog is that it requires nothing but a bit of floor space, making it easy to squeeze into your day – even between naps and feedings. You can do it in your living room, bedroom, or any quiet corner of your home.
To get started, position yourself on all fours with your wrists aligned under your shoulders and your knees under your hips. From there, slowly extend one arm and the opposite leg while keeping your core stable. Controlled, deliberate movements are key to building stability.
For better form, imagine balancing a tray of drinks on your back – this mental trick helps prevent your pelvis from tipping. The Bird Dog can be adjusted as you progress in your postpartum recovery, making it a flexible and dependable exercise.
Suitable for All Postpartum Stages
Bird Dog is a versatile exercise that works well during various stages of postpartum recovery. Julie Lohre highlights that "Bird Dog is a safe and easy exercise to include while pregnant and in the postpartum period".
- Early postpartum (6–12 weeks after clearance): Start with the basics, focusing on proper form and core engagement. Avoid overextending or rounding your lower back. If the full movement feels difficult, try isolating the arm or leg movements instead of doing both simultaneously.
- Mid to later postpartum (3+ months): As your strength improves, increase the hold time and the number of repetitions. For an added challenge, explore variations like the Bird Dog Crunch or Bird Dog Plank.
Fitness expert William from Fitness 4 Back Pain emphasizes the value of this exercise, stating, "The Bird Dog is the most basic of basic exercises to building lower back and posterior chain stability". This makes it a foundational move that can grow with your fitness level throughout your postpartum journey.
5. Wall Sit
Wall sits are a simple yet effective exercise that strengthens your legs, core, and pelvic floor – all while relying on your body weight for support. This makes them an excellent choice for postpartum recovery.
What makes wall sits stand out is their versatility. Rebecca Justen, DPT, a physical therapist, highlights their adaptability:
"The extra support of the wall is helpful for people who can’t do a squat on their own. And wall sits aren’t just for fitness beginners. You can make the exercise more difficult by going deeper or holding it longer."
Postpartum Recovery Benefits
Wall sits are particularly helpful during postpartum recovery because they target key muscle groups – your legs, core, and pelvic floor. By adding core compressions to the exercise, you can further enhance the benefits. To do this, place your hands on your abdomen, inhale to expand your torso, and exhale while drawing your belly and pelvic floor inward. This controlled breathing helps reconnect your core muscles, which is essential for recovery.
Since wall sits are isometric (meaning you hold a static position), they allow you to build strength without putting unnecessary strain on your joints or tissues. This makes them a gentle yet effective option for postpartum fitness.
Convenient and Equipment-Free
One of the best things about wall sits is how easy they are to do at home. All you need is a flat wall and a small amount of space, making them perfect for busy new moms. Whether you’re in your living room or bedroom, you can fit this exercise into your routine without any equipment.
Here’s how to perform a wall sit:
- Stand with your back against a wall, feet hip-width apart, and toes pointing forward.
- Walk your feet out slightly while keeping your back pressed against the wall.
- Slide down until your thighs are parallel to the floor – or as low as feels comfortable.
- Make sure your knees stay behind your toes, and keep your back flat against the wall.
Hold the position for 20-30 seconds while focusing on engaging your core and pelvic floor muscles.
Adaptable for Different Recovery Stages
Wall sits can be adjusted to suit your recovery stage and fitness level, making them a great option throughout your postpartum journey. However, it’s crucial to approach them with care, as your body is still healing from pregnancy and childbirth.
For early postpartum recovery (after getting medical clearance), start with a shallow squat at a 45-degree angle instead of going all the way down. Hold the position for 10-15 seconds and prioritize proper form and breathing over depth or duration.
As you move into mid to later postpartum stages, you can gradually increase the depth of your squat and hold the position longer. Always listen to your body – stop if you feel any pain or discomfort. The focus should remain on proper breathing and muscle engagement rather than pushing through discomfort.
If you’re unsure about your form or need guidance, consider consulting a postpartum-certified trainer for personalized advice. Once you’ve mastered wall sits, you can build on this strength by incorporating more dynamic exercises into your postpartum fitness routine.
6. Standing Side Leg Lifts
Rebuilding strength after childbirth means working on a variety of core muscles. Standing side leg lifts are a great way to target your obliques and outer thighs, helping you regain core stability. Unlike high-intensity abdominal workouts, this exercise works multiple muscle groups in a gentle but effective way.
Postpartum Recovery Benefits
This move doesn’t just tone your outer thighs – it also strengthens the pelvic area, lower back, and deep core muscles, all of which are essential for balance and stability during postpartum recovery. Research highlights how important it is to focus on comprehensive core strengthening after childbirth. For example, a study conducted at Peking University People’s Hospital (November 2021 to March 2023) developed the Pelvic Floor Workout (PEFLOW) program. This program was specifically designed to improve strength, endurance, flexibility, and stability in postpartum women, with a strong focus on enhancing pelvic floor muscle strength. Standing side leg lifts fit beautifully into this recovery framework.
Easy to Do at Home – No Equipment Needed
One of the best things about this exercise? It’s incredibly simple. You don’t need any equipment, just an open space. You can fit it into your day while the baby naps, during a quick break, or even while waiting for dinner to cook. Beyond convenience, this exercise helps tighten and tone the muscles around your hips and lower back – key areas for postpartum recovery. It’s an ideal choice for new moms trying to balance fitness with a busy schedule.
Here’s how to do it:
- Stand with your feet hip-width apart and use a wall or chair for support if needed.
- Engage your core and lift one leg straight out to the side, keeping your toes pointed forward.
- Pause briefly, then lower your leg slowly.
- Repeat 10–15 times on each side.
Adaptable for Different Recovery Stages
Standing side leg lifts are versatile and can be adjusted to suit your recovery stage. In the early weeks (with your doctor’s approval), start with smaller lifts and lean on a wall or sturdy chair for extra stability. As your strength improves, you can lift your leg higher and reduce your reliance on support. Gradual progression is key to restoring muscle tone after pregnancy. To add an extra challenge, try holding your leg in the lifted position for a few seconds or adding small pulses at the top of the movement. This way, you can continue building strength as your recovery advances.
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7. Cat-Cow Stretch
For new moms juggling a busy schedule, the Cat-Cow stretch is a fantastic addition to your postpartum workout routine. This yoga-inspired movement promotes full spinal mobility – from rounding to arching – while gently strengthening your core. It’s an excellent choice for easing back into exercise and rebuilding core stability after pregnancy.
Postpartum Recovery Benefits
This stretch provides a gentle yet effective way to activate your back and core muscles while improving spinal flexibility. It also strengthens your abdominal muscles and supports your back, which can be especially helpful during the postpartum period. The slow, deliberate movement encourages core engagement, aiding in stabilizing the pelvic floor and lower back. Plus, the improved circulation and relaxation it offers can help alleviate back pain and reduce tension – something every new mom can appreciate.
Simple and Equipment-Free
One of the best parts? You don’t need any special equipment – just a soft surface like a yoga mat or carpet. Its simplicity makes it easy to squeeze into your day, whether during a quiet moment or while your baby naps.
Here’s how to do the Cat-Cow stretch:
- Start on your hands and knees, aligning your wrists under your shoulders and your knees under your hips.
- Inhale as you arch your back into Cow Pose, lifting your head and tailbone.
- Exhale as you round your spine into Cat Pose, tucking your chin and pelvis. Match your movements to your breath for a calming rhythm.
- Move slowly and with control to activate your spine and shoulder blades.
Adaptable for All Postpartum Stages
The Cat-Cow stretch is incredibly versatile, making it suitable for various stages of postpartum recovery. In the early weeks (once your doctor gives the green light), focus on smooth, gentle breathing rather than pushing for a full range of motion. As your strength improves, you can gradually deepen the movement. If getting on your hands and knees feels uncomfortable, try a seated variation using a chair. This flexibility allows you to adjust the stretch to your fitness level, pacing yourself as your body heals and strengthens .
This stretch is a perfect stepping stone toward more dynamic postpartum exercises, helping you regain strength and mobility at a pace that feels right for you. Up next, explore how it pairs with other core-focused moves in your routine.
8. Walking Lunges
Walking lunges are a fantastic way for new moms to rebuild lower body strength and improve core stability after pregnancy. This movement mirrors everyday tasks like climbing stairs or picking up toys, making it incredibly practical for busy mothers. Unlike stationary lunges, walking lunges add an extra layer of challenge by testing your balance and coordination while engaging multiple muscle groups. Plus, they’re perfect for a quick, effective workout – ideal for a 20-minute circuit.
Postpartum Recovery Benefits
Walking lunges are especially helpful during postpartum recovery because they target the glutes, which play a key role in pelvic stability. When performed without added weight, they’re a safe way to rebuild strength in your legs and core. This exercise also helps improve posture and alleviate back pain, two common concerns for new moms.
"The most important thing in the postpartum period is getting core strength back."
- Roselyn Reilly, Facility Leader and Trainer
By strengthening your lower body and core, walking lunges make everyday tasks – like carrying your baby, lifting car seats, or climbing stairs – feel more manageable. Ready to try them? Let’s look at how you can perform walking lunges safely at home.
Easy to Do at Home, No Equipment Needed
One of the best things about walking lunges is that they don’t require any fancy equipment or a large workout space. Here’s how to do them:
- Stand tall with your feet hip-width apart, engage your core, and keep your posture upright.
- Step forward with one leg, bending both knees to 90 degrees while keeping your torso straight.
- Push through your front heel to rise and step forward with the other leg.
- If you find balance tricky, pause between each lunge instead of rushing through the movement.
"Walking lunges are best known for building strong leg muscles, but they can also make performing daily tasks and participating in your favorite physical activities a bit easier."
- Sara Lindberg
Adjusting for Different Postpartum Stages
Walking lunges can be easily adapted to fit your postpartum recovery timeline. In the early months, stick to bodyweight-only lunges with shorter strides and slow, controlled movements. As you gain strength and receive medical clearance (usually around six months postpartum), you can gradually increase the intensity by adding light dumbbells.
Focus on proper form – short, steady strides and an upright posture. Stop if you feel any discomfort. Avoid common mistakes like overstepping, leaning too far forward, or letting your front heel lift off the ground. Always prioritize quality over quantity; it’s better to perform fewer reps with good form than to rush through and risk injury.
Walking lunges are versatile enough to fit into your warm-up, full-body workout, or lower-body strength routine. They’re a valuable addition to any postpartum fitness plan, helping you build the strength and stability you need for the daily demands of motherhood.
9. Dead Bug
The Dead Bug is a quick and efficient core exercise, perfect for busy postpartum schedules. It targets the deep abdominal muscles while helping to restore core stability, all while keeping your spine neutral – an essential element for postpartum recovery.
This exercise involves moving your opposite arm and leg in a controlled motion, which challenges your core to stay stable. It’s particularly useful for new moms because it mirrors the coordination and core control needed for everyday tasks like carrying your baby, lifting objects, or maintaining proper posture throughout the day.
Why It’s Great for Postpartum Recovery
Robin Arzón, Peloton Head Instructor and VP of Fitness Programming, highlights the versatility of this exercise:
"Whether you’re six weeks or six years postpartum, these are great, diastasis-safe exercises."
The Dead Bug strengthens the transverse abdominis – a deep core muscle crucial for midsection support. During pregnancy, this muscle stretches and weakens, often leading to back pain and poor posture. By retraining this muscle, the Dead Bug helps provide the support your spine and pelvis need. It also improves coordination between your core and limbs, building functional strength for the daily demands of motherhood.
Simple to Do at Home – No Equipment Needed
"The Dead Bug exercise is one of the world’s go-to moves for a stronger core! It’s easily adapted to every fitness level and requires zero equipment."
Here’s how to do it:
- Lie on your back with your knees bent at 90 degrees and arms reaching toward the ceiling.
- Slowly lower your opposite arm and leg toward the floor while keeping your lower back pressed firmly against the ground.
- If your back starts to arch, reduce the range of motion or slow down the movement.
Remember, quality over quantity is key. It’s better to do fewer reps with proper form than to rush through and lose the core engagement that makes this exercise effective. These factors make the Dead Bug a great fit for any stage of recovery.
Adjusting for Different Postpartum Stages
The Dead Bug can be modified to suit various stages of postpartum recovery. Robin Arzón recommends progressing in steps:
- For beginners: Start with arm movements only, keeping your legs in a tabletop position.
- Next step: Lift one leg at a time while keeping both feet on the floor, moving the same arm as the leg you’re lifting.
- Progress further: Extend one leg at a time from the tabletop position, with arms still reaching toward the ceiling.
- Full Dead Bug: Extend the opposite arm and leg simultaneously.
For an easier version, limit how far you lower your arm and leg – just go as far as you can while keeping your back flat on the floor. If you’re ready for more of a challenge, try holding light weights or starting with your legs slightly extended rather than in the tabletop position.
The Dead Bug is a flexible exercise that grows with you, making it a valuable addition to your postpartum fitness routine for the long haul.
10. Seated Overhead Press with Light Weights
The Seated Overhead Press with Light Weights focuses on rebuilding upper body strength by engaging the triceps, lats, chest, back, and core. It’s especially practical for new moms who find themselves lifting their baby or reaching for items on high shelves.
Postpartum Recovery Benefits
This exercise helps restore upper body strength, which often decreases during pregnancy and the postpartum period. Additionally, the pressing motion engages your core muscles, assisting in stabilizing your torso. According to a 2022 study in the International Journal of Sports Physical Therapy, structured postpartum exercises are essential for regaining strength and endurance.
Quick and Convenient for Home Workouts
The seated overhead press is simple to set up and takes just a few minutes to complete. You can use everyday items like water bottles, soup cans, or light dumbbells. The seated position is also ideal for multitasking, allowing you to exercise while keeping an eye on your baby.
If you’re just starting, stick with light weights (under 20 pounds). For beginners, practicing with a small object – like a soup can or water bottle – can help you perfect your form. This makes it an easy addition to your postpartum routine.
Adapts to Different Postpartum Stages
This exercise can be tailored to where you are in your recovery journey. The American College of Obstetricians and Gynecologists (ACOG) notes that if you had a healthy pregnancy and a normal vaginal delivery, you can generally start exercising a few days after giving birth – or whenever you feel ready. For those who experienced complications or had a C-section, it’s best to check with your OBGYN before beginning.
Start with bodyweight movements to get comfortable with the motion. As your strength and control improve, progress to using resistance bands or light weights. For a fun twist during advanced stages, you can even include your baby as added resistance. Just make sure you’ve mastered the overhead press on your own first to maintain proper form.
20-Minute Postpartum Workout Circuit
This 20-minute circuit combines the exercises discussed earlier into one streamlined routine. It’s designed to help you ease back into fitness while keeping things efficient. Here’s how it works: perform each exercise for 45 seconds, followed by a 15-second rest. Complete all 10 exercises (about 10 minutes), take a 2-minute break, then repeat the sequence. You can adjust the intervals based on your recovery stage and fitness level.
Circuit Breakdown:
- Glute Bridge – 45 seconds
Engage your glutes at the top of the movement for maximum benefit. - Bodyweight Squats – 45 seconds
Focus on keeping your weight in your heels and your chest upright. - Modified Push-Ups – 45 seconds
Use a wall or do knee push-ups to gradually rebuild upper body strength. - Bird Dog – 45 seconds
Extend opposite arm and leg simultaneously while maintaining a steady core. - Wall Sit – 45 seconds
Sit against a wall with your thighs parallel to the ground and hold. - Standing Side Leg Lifts – 45 seconds (alternate sides)
Use a chair or wall for balance as you lift each leg out to the side. - Cat-Cow Stretch – 45 seconds
Slowly transition between arching and rounding your back to stretch your spine. - Walking Lunges – 45 seconds
Step forward into a lunge, then bring your back foot forward to meet your front foot. Keep your movements slow and controlled. - Dead Bug – 45 seconds
Lie on your back with your arms reaching toward the ceiling. Lower the opposite arm and leg while keeping your lower back pressed into the floor. - Seated Overhead Press with Light Weights – 45 seconds
Using light dumbbells, water bottles, or canned goods, press the weights overhead while keeping your core engaged.
What You’ll Need:
- A sturdy wall
- A chair for extra support
- Light weights or alternatives like water bottles
Modifications:
- If you’re just starting postpartum recovery, reduce the work intervals to 30 seconds and increase rest periods to 30 seconds.
- As you regain strength, gradually extend the work intervals, shorten rest times, or add light resistance bands to some exercises.
This circuit grows with you as your strength improves. Keep track of your repetitions during each interval to measure your progress over time.
Using the Burn App by Cara Loren for Postpartum Fitness
The Burn App by Cara Loren is a game-changer for postpartum fitness, offering structured programs tailored specifically for new mothers. These workouts are designed to help you recover safely and rebuild strength gradually, without overwhelming your body. By focusing on pelvic floor health and progressive overload, the app ensures a balanced approach to postpartum recovery.
With workouts lasting just 15–20 minutes, the app is perfect for busy schedules. It complements the earlier 10-postpartum exercise circuit by adding variety and progression to your routine. Whether you’re squeezing in a quick session at home or hitting the gym, the app provides step-by-step guidance to make your fitness journey as seamless as possible.
"I am pregnant with my second baby and this program is hands down the best, easy to use, and most accessible workout plan I’ve used while pregnant. The exercises are safe yet challenging, and there is room for progressive overload and growing in your strength as the weeks go on. I absolutely love it and will stay in shape this pregnancy because of it!" – coco mae
For home workouts, the required equipment is straightforward: dumbbells, a mat, resistance bands, a bench, jump rope, kettlebell, and barbell. For postpartum recovery, you might also consider mini bands, a Pilates ball, long resistance bands, a yoga mat, and light to medium-weight dumbbells. The app includes clear video demonstrations to ensure proper form and minimize the risk of injury, while progress tracking features keep you motivated as you build strength over time.
"I love how customizable this app is. It’s super convenient to use it at home or at the gym. I also love the workout demonstrations and the progress trackers. I highly recommend this app and I’m super happy with the workouts!" – Loubags88
The app boasts over 10 well-designed workout programs and more than 30 quick routines, all wrapped in a user-friendly interface. With a 4.6/5 star rating on Google Play and 4.1/5 stars on the Apple App Store, it’s clear that users appreciate its practicality and effectiveness. Subscriptions are available at $24.99/month, $68.96/quarter, or $149.99/year.
Beyond just workouts, the Burn App encourages sustainable daily movement that fits seamlessly into your life as a new mom, helping you stay active and build lasting habits. It’s a practical and supportive tool to help you feel strong and confident during your postpartum journey.
Conclusion
Getting back into fitness as a new mom doesn’t have to mean long hours or complicated routines. These 10 postpartum exercises show that in just 20 minutes or less, you can rebuild your strength, boost your mood, and carve out time for self-care. Whether it’s glute bridges during naptime or wall sits while dinner simmers, these quick movements make recovery manageable, even with a packed schedule.
What’s great about these exercises is their simplicity. You don’t need fancy equipment or a gym membership – just start with what feels right for you. Pay attention to your body, ease into the routine, and increase intensity as you regain strength. Remember, showing up consistently matters more than doing it perfectly.
For moms looking for extra structure or variety, a program like the Burn App by Cara Loren could be a game-changer. With specialized postpartum workouts, the app complements these exercises and helps you stay on track. Its 4.1-star rating and user-friendly features have made it a favorite among busy moms.
"This has been hands down the most convenient workout app for me… I love that these workouts are short and sweet and show you exactly what to do." – Shelby249
This approach to postpartum fitness is all about flexibility and sustainability. Some days, you might feel ready to knock out a full 20-minute session; other days, a simple cat-cow stretch might be all you can manage – and that’s absolutely okay. The goal isn’t to rush back to your pre-pregnancy body but to create habits that nurture your physical and mental well-being as you adjust to life with a newborn.
Take it one step at a time, celebrate the little milestones, and remind yourself that prioritizing your health isn’t selfish – it’s necessary. When you feel strong and energized, you’re not just taking care of yourself; you’re better equipped to care for your family and embrace the beautiful chaos of motherhood.
FAQs
When can I start postpartum exercises after giving birth?
If your delivery was uncomplicated, you can often start with light postpartum exercises – like walking or gentle stretches – a few days after giving birth. That said, most doctors suggest holding off on more structured workouts until your 6-week postpartum check-up. For more intense activities, like running or lifting heavier weights, waiting at least 12 weeks is typically recommended. Always check with your healthcare provider to make sure your body is ready for exercise based on your recovery and specific circumstances.
How can I tell if I’m overdoing it with postpartum workouts?
Pay Attention to Your Body During Postpartum Workouts
When easing back into exercise after childbirth, it’s crucial to stay in tune with your body. Watch for signs that you might be pushing too hard, such as extreme tiredness, pelvic floor discomfort or pressure, sharp or sudden abdominal or back pain, or lingering soreness in your pelvis. These could be your body’s way of signaling that it’s not ready for the current intensity of your workouts.
If any of these symptoms pop up, hit pause and give yourself time to recover. Postpartum recovery is a journey that takes time, and overexertion can lead to setbacks or even injuries. Always put your well-being first, and if you’re uncertain about your limits, don’t hesitate to reach out to a healthcare provider for guidance.
How can I safely adjust these exercises if I had a C-section or complications during delivery?
If you’ve had a C-section or faced delivery complications, focusing on recovery should be your top priority. Start with gentle, low-impact activities like walking, deep breathing, and pelvic floor exercises. These can help you gradually regain strength without overexerting your body. Steer clear of high-impact movements or core-heavy exercises, such as sit-ups, until your healthcare provider gives you the green light – typically around 6–8 weeks postpartum, though it may take longer depending on your recovery progress.
It’s crucial to check in with your doctor or a physical therapist before diving back into any workout routine. They can recommend exercises tailored to your recovery needs, ensuring you ease back into fitness safely and effectively.
