New Moms: The 12-Week Postpartum Workout Plan

New Moms: The 12-Week Postpartum Workout Plan

The following is a list of the most important things you need to know about the postpartum exercise routine. You will learn how to do these exercises with your baby or newborn, after giving birth. If you are pregnant or planning to become pregnant, then it’s very important that you follow this postpartum workout plan.

You may want to read our other postpartum workout plans here.


What Is A Postpartum Workout?

A postnatal workout is a regular exercise program designed to improve the health and well being of women during pregnancy and after childbirth. There are many different types of workouts, but they all involve some form of aerobic activity such as running, walking, swimming or cycling. They usually include strength training, flexibility work and stretching.


How To Do A Postpartum Workout?

There are several ways to do a postpartum workout. Some of them include:

Doing it yourself – You can choose to do your own postpartum workout program if you have no one else around to help you. Doing it together with a friend or family member – You can join a gym where there are classes offered for women during their pregnancies. Joining a postpartum workout group – These are usually offered by hospitals or local communities.

Doing home workouts – You can also do online research to find a suitable at-home postpartum workout for yourself.


When To Start A Postpartum Workout?

In most cases, you should wait at least one week after your child is born before starting a postpartum workout routine. However, if your doctor gives you the all clear and says that you’re physically ready to do so, you can begin earlier.


How To Start A Postpartum Workout?

Before starting any postpartum exercise routine, it is very important that you seek your physician’s approval first. During this time, they will assess whether you are physically ready to do so or not.

Sources & references used in this article:

Effectiveness of aerobic gymnastic exercise on stress, fatigue, and sleep quality during postpartum: a pilot randomized controlled trial by CL Yang, CH Chen – International journal of nursing studies, 2018 – Elsevier

A randomized clinical trial of exercise to alleviate postpartum depressed mood by D Da Costa, I Lowensteyn… – Journal of …, 2009 – Taylor & Francis

Daily routines of breastfeeding mothers by J Froehlich, A Donovan, E Ravlin, A Fortier, J North… – Work, 2015 –

A randomized study of the effects of aerobic exercise by lactating women on breast-milk volume and composition by KG Dewey, CA Lovelady… – New England …, 1994 – Mass Medical Soc

The effectiveness of a pram‐walking exercise programme in reducing depressive symptomatology for postnatal women by K Armstrong, H Edwards – International journal of nursing …, 2004 – Wiley Online Library

Community‐based postpartum exercise program by YL Ko, CL Yang, CL Fang, MY Lee… – Journal of clinical …, 2013 – Wiley Online Library

The effects of exercise and social support on mothers reporting depressive symptoms: a pilot randomized controlled trial by K Armstrong, H Edwards – International journal of mental health …, 2003 – Wiley Online Library