Quick Postpartum Exercise Program: Complete in 20 Minutes or Less!

How Can I Fit In a Workout Program After Having a Baby?

With the constant needs of a newborn, it feels impossible to get in a workout after pregnancy. Between the feedings, contact naps, diaper changes, and tummy time, when is there time to feed yourself, let alone workout?

Trying to fit in exercise after having a new baby can feel overwhelming but having a deep desire to feel stronger and more confident in your postpartum body should be honored. That’s why I created a very quick exercise program to get you feeling good without taking up all of your time. 

Many things in the postpartum period can feel stressful, don’t let your workout routine be one of them. Get in these fast post pregnancy workouts and get back to loving on your baby. 

When Should I Start a Postpartum Workout Plan?

You should start a postpartum exercise routine when you feel your body is ready to handle exercise. There’s no exact time frame for when you should be able to begin exercising again because every woman is different. If you had a vaginal delivery with no tearing or complications, you might be able to begin core strengthening exercises as early as 6 weeks postpartum. 

However, if you had a c-section or any complications during birth, you may need a longer postpartum recovery. Always check with your healthcare provider to ensure there is no medical reason you should avoid exercising and then determine, based on how your body is feeling, when you want to start an exercise postpartum. 

I always recommend beginning with an exercise routine that focuses on healing your core and building pelvic floor strength first to avoid complications such as back pain, pelvic organ prolapse, or leaking. I don’t recommend an exercise program that involves high-intensity exercise or running until you have built strength in your abdomen after delivery. 

Start slow and gradually increase the intensity of workouts. If you feel any pain or discomfort while exercising, stop and consider lowering the intensity or avoiding that exercise until you have more core strength. 

How Soon After Birth Can I Start Pelvic Floor Exercises?

Postpartum women can begin pelvic floor exercises as soon as you’d like after giving birth. Exercising your pelvic floor is very gentle and should not cause harm after delivery.

If you feel any discomfort while doing them, your body might not be ready and it’s best to wait until you are further healed. Generally, 2-3 days postpartum is enough time to begin exercising your pelvic floor. 

Health Benefits of an Exercise Regimen After Pregnancy

Exercise can be beneficial for new mothers for many reasons. Some of the potential benefits of exercising postpartum include:

• Better mood: Exercise can help reduce feelings of stress, anxiety, and depression, which are common among new moms.
• Increased energy: Exercise can help increase your energy levels, which can be especially helpful if you are feeling tired due to the demands of caring for a newborn.
• Weight loss: Exercise can help you lose weight and get back to your pre-pregnancy weight, if that is a goal you have.
• Better sleep: Exercise has been shown to improve sleep quality, despite being interrupted by your baby for night feedings.
• Improved physical fitness: Regular exercise can help with muscle tone, feel strong, and avoid issues like back pain.

The benefits of postnatal exercise after having a baby will have you feeling better mentally and physically to help you be the best mom you can be. Whether it’s strength training, running, hiking, or yoga, any physical fitness can have these benefits. Even if you are exercising for the first time, you can benefit from starting a new exercise program.

Fast Post-Pregnancy Workout Plan

These are the best postpartum exercises for new moms looking to ease into a short exercise routine. All the exercises are targeted to heal your core and pelvic floor to help get you back into regular exercise. If you have signs of diastasis recti, these exercises are going to help you heal that as well. 

Each workout should take you no longer than 20 minutes a day and can be done while your little one is sleeping or doing tummy time.

There are 4 workouts per week, and on the other days you can prioritize walking, stretching, or yoga. For some postpartum stretching ideas, check out this post. 

I’ve created a calendar, so you have an easy way to save this and know what workout to do each day. 

Workout 1: 

Exercise Ball Breathing

• Begin by sitting on an exercise ball (or a chair) with your feet flat on the floor, knees bent at a 90-degree angle, and maintaining an upright posture.
• Place one hand on your chest and the other on your stomach, so you can feel your breath as it moves through your body.
• Inhale through your nose, allowing your stomach and chest to expand while relaxing your pelvic floor muscles.
• Exhale through your mouth, contracting your stomach towards your spine and lifting your pelvic floor up and in. As you exhale, make a shh or hiss sound to help expel all the air and engage your pelvic floor.
• To check if your pelvic floor muscles are activating, place your index and middle fingers just inside your hip bones and feel for a gentle contraction.
• Repeat this deep breathing exercise for 10 breaths or 2 minutes.

Supine Breathing

• Lie down on your mat with your knees bent and pelvis tucked in, ensuring that your back is flat on the floor.
• Place your index and middle fingers just inside your hip bones to feel for the activation of your transverse abdominal muscles.
• Take a deep breath, inhaling through your nose, allowing your stomach and chest to expand while relaxing your pelvic floor.
• Exhale through your mouth, contracting your stomach towards your spine and lifting your pelvic floor up and in. As you exhale, make a shh or hiss sound to help expel all the air and engage your pelvic floor muscles.
• Repeat this exercise for 10 breaths or 2 minutes.

Sidelying TA Bracing

• Lie on your right side with your right arm extended and your knees slightly bent, stacked on top of each other. Place your head on your right arm.
• Insert your left index and middle fingers into your left hip bone to feel for muscle activation.
• Inhale through your nose, allowing your chest and stomach to expand while relaxing your pelvic floor muscles.
• Exhale through your mouth, contracting your stomach towards your spine and lifting your pelvic floor up and in. Make a shh or hiss sound as you exhale to help expel all the air and engage your pelvic floor muscles.
• Repeat the exercise on the left side for 10 breaths or 2 minutes.

Marches

• Begin lying on your back with your knees at a 90-degree angle.
• bring your belly button toward your spine to brace your abdominals and breathe naturally.
• Place your hands on your hips pointing upwards to ensure there is no hip rotation during the movement.
• Slowly lift one leg in the air, keeping knees bent, and stopping when your thigh is vertical.
• Lower your leg back down and repeat on the other side. 
• Repeat this for 20 repetitions, 10 on each leg. 

Rolling Bridge

• Begin lying on the floor with your knees hip-width apart and bent 90-degrees.
• Inhale through your nose, expanding your chest and abdomen while relaxing your pelvic floor.
• Exhale through your mouth, bringing your abdominals towards your back and lifting your pelvic floor up and in. Audibly make a shh or hiss sound to help expel all the air and activate your pelvic floor. While exhaling, slowly bring your back off the floor one vertebrae at a time until your back is straight.
• Slowly roll your back down to the floor, one vertebra at a time.
• Repeat for 10 breaths or 2 minutes.

Workout 2:

Tabletop Breathing

• Begin in a tabletop position with your butt on your heels and your hands on the mat, shoulder-width apart. Ensure that your spine is in a neutral position and avoid any rib flaring or pelvic tilting. 
• As you inhale through your nose, expand your stomach and chest, and simultaneously relax your pelvic floor. 
• On the exhale, use your breath to bring your stomach towards your spine and lift your pelvic floor. To aid in expelling all the air, make a “shh” or “hiss” sound.
• Repeat this sequence for 10 repetitions.

Bent Knee Fall Out

• Lie down on your back with your knees bent and your spine in contact with the mat.
• Engage your core by lifting your pelvic floor and continue to breathe normally.
• Lift your right knee out to a 45-degree angle or as far as you can comfortably go while maintaining engagement in your core.
• Return the right knee to the center position.
• For additional support and to ensure proper form, place your hands on your hips, focusing on movement solely in your legs.
• Switch you left and right legs out while keeping your abdominals braced. If you don’t feel your core engaged, reset and start again. 
• Perform this movement for 20 repetitions, 10 on each leg. 

Clamshell with Bracing

• Lie down on your right side, with your right arm stretched out and your head resting on it, your knees bent at a 45-degree angle with the left knee on top of the right.
• Check for engagement by placing your index and middle fingers on the inside of your left hip bone.
• Engage your core by pulling your stomach towards your spine and breathing normally
• Raise your left knee as high as you can without shifting your hips or lifting your right leg from the mat.
• Repeat for 10 repetitions and again on the left side.

Deadbug Arms

• Lie on your back with your arms straight above you and your lower back pressed to the mat. Bend your knees to form a 90-degree angle.
• Inhale through your nose, expanding your stomach and chest, and simultaneously relaxing your pelvic floor.
• Exhale through your mouth, bringing your stomach towards your spine and lifting your pelvic floor. To aid in expelling all the air, make a “shh” or “hiss” sound
• Reach your right arm towards the floor above your head, and return it back to the starting position. Be aware of your lower back, do not let it come off the mat during the reach.
• Reach your left arm towards the floor above your head, and return it back to the starting position.
• Keep your legs at 90 degrees angle to maintain engagement in your abdomen.
• Repeat this process 10 times on each arm, 20 total.

Workout 3:

Exercise Ball Breathing

See instructions from workout 1

Marches

See instructions from workout 1

Rolling Bridge

See instructions from workout 1

One Leg Bridge Extension

• Start on your back with your knees bent 90° and hip-width apart.
• Inhale through your nose, expanding your belly and chest while releasing your pelvic floor.
• Exhale through your mouth, bringing your belly towards your spine and engaging your pelvic floor up and in. You can make a shh or hiss sound to help get rid of all the air and engage your pelvic floor. While exhaling, lift your back off the floor until your back is in a straight line.
• While keeping your abdomen engaged, elevate your right leg until it is straight. Avoid letting your right hip fall down in the movement. 
• Bring your right leg down and keep your core engaged while lifting the left leg. 
• Bring your left leg down and lower your spine back to the mat.  
• Repeat for 10 repetitions.

Clamshell with Bracing

See instructions from workout 2

Workout 4: 

Side-Lying Breathing

See instructions from workout 2

Tabletop Breathing

See instructions from workout 2

Deadbug Arms

See instructions from workout 2

Hip Hike

• Start standing straight with hands at the side and feet hip-width apart. 
• Keeping you left foot down, slightly bend your right leg and point your toe.  
• Activate your core by bringing stomach towards the spine and breathing normally.
• Lift your right hip slightly, causing your right foot to lift off the ground and come back down gently. This movement is isolated to the hips and avoid lifting your right leg. 
• Perform 10 repetitions and then repeat on the left leg. 

Wall Plank

• Begin facing a wall (or use a chair) with your feet a few inches away, hip-width apart. 
• Put your forearms on the wall shoulder-width apart, keeping your upper arms perpendicular to your shoulders. 
• Keeping your back flat,  activate your core by pulling belly to spine, and breathe normally.
• If that;s too easy you can walk your feet further from the wall with your arms in the same position. 
• Hold this position for 30 seconds.

Start Today With This Postnatal Workout Regimen

Exercising after pregnancy doesn’t require a babysitter and missing quality time with your baby. You can accomplish your goals of healing your body postpartum in 15 minutes a day while never having to leave your newborn. 

Try this workout plan for a month and see how quickly these exercises strengthen your abdominals and heal any lower back pain you may have. Small pockets of time with intentional movement far outweigh overexerting your body to bounce back fast. Trust the process and I promise you will feel better, faster. 

Share the best post pregnancy workouts with your mom friends and keep each other accountable!