Want A Workout Plan That Shows Results and Is Fast? Try our workout plan that is perfect for busy postpartum moms looking to get in shape on limited time. Workout in as little as 20 minutes and feel confident you’re healing your body after birth with the right exercises.
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Safe Workout Program Post Pregnancy

Choosing a workout plan after giving birth can be a balancing act. It’s important to have a program that’s safe, gives you the results you want, and can work within the time constraints of taking care of your little one. 

Not all workout programs are created equal, so choosing one that will help you save time and shed extra belly fat will put you on the path to success in your postpartum fitness journey. 

When I was a first-time mom, I struggled to try to find a workout program that got me sweating, was quick enough to do during my baby’s cat nap, and felt doable with my core weakness. That’s why I created my own postpartum workout plan that accomplished all my goals as a new mom. 

Each workout can be done in about 20 minutes, gets you sweating, and helps you feel strong after pregnancy. Try this workout for a month and see the progress in your strength as the week’s progress. 

What Workout Plan Will Get Rid of Belly Fat Postpartum Fast?

A workout plan to get rid of belly fat fast does not exist. Fat loss is a gradual and intentional process that requires time and strategy. 

The best way to lose belly fat and keep it off is to eat nourishing meals, exercise 3-4 times a week, drink plenty of water, and get at least 8 hours of sleep each night. 

I know getting most of these in after having a baby can be challenging, but with a little bit of practice and time, you will soon be a master at it! 

Aim to eat balanced meals consisting of protein, fat, fiber, and carbohydrates. Workouts can be done in as little as 20 minutes with breaks if needed to tend to your baby. 

Get a big water bottle and track how many times you fill it to make sure you stay hydrated. And lastly, focus on getting at least a 4-6 hour stretch of sleep and work up to 8 hours when your little one is sleeping better through the night. 

I know in the first 3 months, this isn’t always an option, and that’s okay. The beginning stages of postpartum are not always going to be optimal for weight loss. 

But with a goal in mind, you can now work to achieve each of these pillars when your lifestyle allows it. 

Safe Postpartum Workout Regimen Benefits

Using a workout program that is specifically meant for postpartum women ensures that the exercises you spend time on are helping the imbalances and weaknesses gained during pregnancy and birth. 

Choosing an exercise regimen that is meant for a bodybuilder will not yield the same results as a program specifically for moms looking to rebuild their abdominal muscles and feel strong while taking care of children. 

That’s why this program is so effective. It is tailored to help your physical weaknesses as a new mom and help you with strength training. 

Just starting a workout routine after birth in general, is also extremely beneficial for your health. Some benefits of having a postpartum exercise routine include:

  • Increased energy
  • Decreased chances of postpartum depression/anxiety
  • Increased strength
  • Improved sleep
  • Decreases stress
  • Promotes fat loss

With the added stress, lack of sleep, and baby weight, it’s a no-brainer to start a postnatal exercise routine! This workout plan will help you feel better, sleep better, and shrink your stomach with consistent effort. 

When Can I Start a Postnatal Workout Plan?

You can start a postpartum workout plan as soon as you feel ready. I always love telling moms this because there is this blanket rule of 6 weeks or after your doctor clears you to work out, and it’s outdated advice. 

At my 6-week appointment, my midwife asked how I was feeling and if I had any bleeding before saying it was fine to start exercising. 

There was no medical examination to determine if I was ready to exercise or not. It all comes back to knowing your postpartum body and what it can handle. That’s why I always suggest to my newly postpartum moms to start slow and see how they feel. 

For the first 2-3 months, I recommend postpartum workouts that prioritize diaphragmatic breathing, pelvic floor strength, and core exercises. If you have diastasis recti, strengthening your core and pelvic floor will be crucial to resolving this. 

Once you have established a little more core strength, it’s much easier to start with workouts that incorporate the entire body. 

Fast Exercise Plan After Pregnancy

These are full-body workouts meant to help you get strong and burn fat. I recommend 4 workouts a week, which is why I’ve provided four in this plan. 

When doing a workout, the goal is to get progressively better over time. So while it might seem boring to do the same workout for 4-6 weeks, it really helps you see the physical results of your efforts. 

By 6 weeks, you may have added more weight to each movement, or you’re not as winded, or you feel more confident performing the exercises. All of that is progress that can be measured because you stuck to a workout plan with the same postpartum exercises. 

Complete each exercise back to back with one-minute rest between rounds. Do 4-5 rounds for a quick workout that will make you feel the burn! 

Workout 1:

Standing Wall Plank:

  • Begin facing the wall (or chair) with your feet a few inches away.
  • Position your forearms against the wall in line with your shoulders.
  • Keep a neutral spine and avoid your butt from sticking out or dipping too low. You want your whole body in a straight line. 
  • You can alter the intensity of the exercise by bringing your feet closer or further away from the wall. 
  • Hold this position as long as possible, aiming for 30-45 seconds.
postpartum woman healing her core with a chair plank

Shoulder Press:

  • Begin standing with your feet hip-width apart and a dumbbell in each hand.
  • Hold the dumbbells at your shoulders and bring the weights above your head while exhaling.
  • Avoid pushing your chest up toward the sky, you want your ribs stacked over your hips.
  • Bring the weights back to the starting position and repeat for 10 reps.
woman after pregnancy doing a shoulder press

B Step RDL:

  • Start with your right foot holding all your weight and your left foot slightly behind you and to the side.
  • Hold a weight in your hand and hinge at the hips towards the floor. Keep a slight bend in your knees without bending too much.
  • Once you reach the floor, return to the starting position.
  • Repeat for 10 reps on each leg. 
postnatal woman performing hamstring strength exercise

Bridge with Ball Squeeze:

  • Start lying on a mat with your knees bent and a pilates ball or pillow in between your knees.
  • Lift your hips upward, squeezing your glutes and the ball simultaneously. 
  • Return to the starting position and repeat for 10 reps. 
pelvic floor exercise after giving birth

Workout 2:

Cross Body Band Pull Aparts:

  • Begin standing with a resistance band in your hands and arms out in front of you shoulder-width apart.
  • Pull the resistance band diagonally across your body while keeping a neutral spine. 
  • Return to the starting position and alternate pulls for 20 reps total.
postnatal woman exercising her upper back

Heel Slide March:

  • Start lying on the floor with your knees bent.
  • Inhale with a deep 360-degree breath, bringing your pelvic floor and right knee up towards your chest.
  • Exhale and bring your knee back to the starting position. 
  • Repeat for 10 reps on each leg.
woman strengthening her core after pregnancy
female exercising her core after birth

Lateral Banded Walks:

  • Begin with a mini resistance band just above your knees, standing hip-width apart.
  • Bend your knees into a half squat position, pushing the resistance band to keep your knees in a neutral alignment. 
  • While in a half squat position, step to the right with one foot and then have the other follow, like a crab walk. 
  • Walk laterally for 10 steps and then repeat with the other foot back to your starting location.
woman exercising her glutes after birth
postnatal woman exercising her glutes


  • Begin by sitting on the edge of a chair or exercise bench with your hands in front of the chair on either side of your hips.
  • Bring your butt forward until it hovers in front of the chair and extend your legs, heels touching the ground.
  • Bring your body towards the ground, creating a 90-degree angle with your arms. Push yourself back up until your arms are almost straight.
  • To make this exercise easier, bring your feet closer to your body. 
  • Repeat for 10 reps. 
woman performing tricep dips after pregnancy

Workout 3:

Banded Fire Hydrants:

  • Start with a mini resistance band just below your knees and in a tabletop position.
  • Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees and avoid rotating your hips outward.
  • Lower your leg to starting position.
  • Repeat for 10 reps on each leg.
postnatal woman doing lower body exercise

Single Leg Glute Bridge:

  • Lie on your back with knees bent, feet shoulder-width apart.
  • Lift your right leg so it’s straight up in the air at hip height with your foot flexed.
  • Keeping your upper back on the floor, engage your glutes, drive through your left heel, and raise your hips off the ground until your knee, hips, and shoulders form a straight line.
  • Lower back down to the starting position.
  • Repeat for 10 reps on each leg.
postnatal woman exercising her glutes


  • Begin on all fours, placing your hands slightly wider than your shoulders.
  • Straighten your arms and legs so you are in a plank position
  • Lower your body until your chest nearly touches the floor.
  • Once you’ve almost reached the floor, push yourself back to the starting position.
  • To lower the intensity, you can do the push-up on your knees or with your hands on an elevated surface. 
  • Repeat for 10 reps.
postpartum woman healing her core with pushups
pushups after birth

W Bicep Curls:

  • Start standing with feet hip-width apart and holding a dumbbell in each hand. Your elbows should rest at your sides with your arms at a 45-degree angle. 
  • Bend your elbows and bring the dumbbells up towards your shoulders.
  • Squeeze at the top and reverse the curl slowly to the starting position. 
  • Repeat for 10 reps. 
bicep curl after pregnancy

Workout 4:

Goblet Squat:

  • Begin with your feet slightly wider than hip distance apart, your toes angled slightly outward.
  • Hold the weight with both hands at your chest. Press your hips back and bend your knees into a squat position. 
  • Once you reach parallel, begin to ascend and squeeze your glutes at the top.
  • Repeat for 10 reps.
postnatal woman squatting

DB Row:

  • Start by bending over to be in a standing tabletop position, your left hand leaning on a bench or chair and your right hand holding a dumbbell. 
  • Using your back muscles, pull the dumbbell towards your chest.
  • Lower the dumbbell slowly to the starting position and repeat for 10 reps on each side. 
woman strengthening her back after pregnancy

Hip Hike:

  • Begin standing straight with your hands at your sides and your feet hip-width apart. 
  • Keep your left foot flat on the ground while pointing with your right toe, creating a slight bend at the knee. 
  • Lift your right hip slightly, causing your right foot to lift off the ground and come back down gently. This movement is all in the hips and avoids lifting your leg. 
  • Perform 10 reps on each leg. 
woman doing postnatal exercise for pelvic floor

Frog Pumps:

  • Begin lying on your back and bring the soles of your feet together into a frog or butterfly position, beginning your feet as close to your butt as possible.
  • Inhale a deep 360-degree breath, exhale, lift your pelvic floor, squeeze your glutes, and lift your hips towards the ceiling. 
  • Bring your butt down to the starting position and repeat for 10 reps.
woman strengthening glutes after pregnancy

Get Strong and Burn Fat With This Exercise Plan After Baby

As a new mom, you don’t have time to struggle to find the right post pregnancy workout plan. You want a program that is going to help your weaknesses, lose the baby weight, and work within the time restrictions of caring for a newborn.