Postpartum Workout Guide: Week by Week Recovery at Home
Welcoming a new baby is a beautiful experience, but it also brings big changes to your body. If you’re wondering how to start working out again after birth, you’re not alone. Many new moms want to regain strength, improve energy levels, and feel confident again—but safely and gradually.
This week-by-week postpartum workout guide will help you rebuild your strength from the inside out, whether you’ve had a vaginal delivery or a C-section. All exercises can be done at home, with little to no equipment.
✨ Always consult your doctor before starting any postpartum fitness routine.
Why Postpartum Exercise Matters
Getting back into movement after pregnancy isn’t about “bouncing back”—it’s about healing and reconnecting with your body.
Benefits of postpartum exercise:
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Improves mood and reduces risk of postpartum depression
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Rebuilds core and pelvic floor strength
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Boosts energy to keep up with your baby
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Supports posture and reduces back pain
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Encourages gradual, healthy weight loss (if desired)
When Can You Start?
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Vaginal delivery: Light breathing and gentle movement can start a few days postpartum. Structured workouts are usually safe after 4–6 weeks with medical clearance.
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C-section delivery: Recovery may take longer. Gentle breathwork and light movement can start early, but structured workouts should wait 6–8 weeks with clearance.
Week-by-Week Postpartum Plan
Weeks 1–2: Rest, Recovery & Gentle Movement
Focus: Healing, breathing, and circulation
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Diaphragmatic breathing (2–3 times daily)
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Light Kegels to reconnect with pelvic floor
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Short, comfortable walks around the house
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Gentle neck and shoulder stretches
Weeks 3–4: Reconnecting Core & Mobility
Focus: Posture, core activation, and gentle stretching
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Pelvic tilts and cat-cow stretches
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Glute bridges for core and lower body
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Wall push-ups for safe upper body strength
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Short outdoor walks (10–15 min if cleared)
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Gentle core work: heel slides, toe taps (if no diastasis recti)
Weeks 5–6: Light Strength Training
Focus: Building stability with bodyweight exercises
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Bodyweight squats
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Modified side planks
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Bird-dog for core and back support
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Continue pelvic floor + breathwork
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Add resistance bands or light weights if ready
Weeks 7–8: Full Body Flow & Low Impact Cardio
Focus: Endurance and controlled movement
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Circuits combining squats, push-ups, and bridges
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Light Pilates or yoga-inspired flows
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Marching or dancing with your baby
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Resistance band training for arms and legs
Week 9 and Beyond: Gradual Progression
Focus: Strength, consistency, and variety
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Interval walking or gentle cardio (cycling, step-ups)
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Postpartum-friendly Pilates with resistance tools
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Strength training with dumbbells or bands
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20–30 min workouts, 3–5 times per week
Tips for Postpartum Success
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Listen to your body: Fatigue, pain, or leaking = scale back.
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Hydrate & fuel: Your body is still healing and may be nursing.
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Be flexible: Some days will be easier than others.
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Involve your baby: Try stroller walks or baby-wearing workouts.
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Celebrate progress: Every step counts—strength takes time.
Common Questions
1. Can I lose weight with postpartum workouts at home?
Yes, with consistency and balanced nutrition, postpartum workouts support gradual, healthy weight loss.
2. Are workouts safe after a C-section?
Yes, once cleared by your doctor. Start slowly with breathwork and pelvic floor strengthening, then progress.
3. What should I avoid early on?
High-impact moves, crunches, and planks—especially with diastasis recti or pelvic floor weakness.
Final Thoughts
Postpartum workouts aren’t about perfection—they’re about progress. Whether you’re 6 weeks or 6 months postpartum, it’s never too late to reconnect with your body.
Take it step by step, listen to your needs, and trust the process—you’re doing amazing.
💡 Discover our MyStrechie postpartum workout guides and supportive fitness gear to start your recovery journey at home today.