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Postpartum Workout

Updated: Apr 27


Today, I’ve got a great postpartum workout for you that is perfect to implement after your 6-week checkup. We’re going to get your whole body working with the 5 exercises below:


1. Sumo Squat


a. Begin in a standing position stepping into a wide stance with your toes pointed out

b. Lower down into a squat, making sure that your knees point in the same direction as your toes

c. Go as low as is comfortable and return to standing

d. Repeat 12=15 reps

2. Chest Openers


a. Begin in a standing position with your feet hip width apart and a weight in each hand

b. Bring the weights up, so that your elbows are pointing straight out in front of you and your forearms are at a 90-degree angle

c. Exhale and open your arms, keeping them at a 90-degree angle until they are straight out to each side

d. Inhale briefly, and then exhale and return your arms to the starting position

e. Repeat 10-12 times

3. Woodchop


a. Begin in a standing position with your feet shoulder width apart and one weight with an end in each hand

b. Lower into a quarter squat while bringing the weight to one side of your body, outside the quad

c. Come to a standing position and raise the weight to the opposite side from which you lowered it

d. Repeat 12-15 times on each side

4. Leg Lifts


a. Lie on your side on a mat, with your legs at a slight angle for balance and your hips stacked one on top of the other

b. Lift your top leg straight up as high as you can, keeping your upper body still and hips stacked

c. Control the descent of your leg, keeping your toes pointed

d. Do 10-12 reps on each side

5. Bird Dog


a. Begin on your hands and knees with your wrists under your shoulders and your knees under your hips

b. Exhale and slowly raise your right arm straight out in front of you and your left leg straight out behind you, engaging your abdominal and pelvic floor muscles

c. Bring your arm and leg back to the starting position and raise the opposite arm and leg on the next repetition

d. Repeat 10-12 times on each side

These exercises will serve as a great starting point to your postpartum journey back to fitness.


As a follow-up to this, I’ve got some very exciting news. If you’re looking for a structured program to help guide your fitness, I am about to release one! I have been working on an 8-week postpartum fitness program and it is almost complete! Keep an eye out over the next few days for updates on the release!

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