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After I had my daughter, I scoured the internet for postpartum workouts. I know losing my pregnancy weight won’t be easy, but at least I’m going to put in the work.
Postpartum Exercises For Weight Loss
That’s not to say you can’t do “regular” exercise, but the truth is that you need to be careful since you’re still recovering. So the option of some guy with a six-pack yelling at me to do pushups and burpees was out of the equation.
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I finally stumbled upon a postpartum workout plan that helped me get back into exercise but was also a challenge. It was the perfect combination!
I figured if I was looking for these workouts, some other moms were trying to find them too. So here is my list of postpartum workouts that you can do at home.
Although it should go without saying, you should consult your doctor before starting a postpartum exercise plan. They will heal you when you can do more intense physical activity.
NourishMoveLove was the first site I came across when I was looking for postpartum workout plans. I really liked this one because it was actually a full month workout calendar. This means I don’t have to guess what I have to do every day.
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The workout plan is completely free to download and access. Most of her workouts are on her YouTube channel and website.
After doing the workouts from NourishMoveLove, I was ready to step things up a notch. This time I decided to invest in X28 Fitness after hearing about them on a podcast.
Technically, this exercise program isn’t specifically for postpartum; However, I found that I was one of many other new moms looking to get back into shape.
The reason I went with the program was because it included workouts for different levels from beginner to extreme and it came with a meal plan. So this program is the total package if you want to recover.
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They are always running sales, so you can get the program for 50% off. You get a new set of workouts every month, which means your body won’t get used to the workout.
Every new mom is dying to get rid of that baby belly. Yes, it’s cute when the actual baby is inside, but not so much when they’re outside. Bodies After Babies has a whole playlist of exercises to specifically target this problem. These workouts specifically target the post-baby belly and diastasis recti.
If you’re a yoga fan, the Pregnancy and Postpartum TV YouTube channel has some exercises for you! With over 50 workouts dedicated to postpartum recovery, you can choose from yoga, HIIT, and of course, core.
The great thing about these videos is that they come with some modifications. So if you’re not quite able to exercise yet, you can still find easy options to get your exercise in.
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Body Fit by Amy is another YouTube channel that has tons of workouts you can do at home. In particular, she has 46 postnatal workouts that you can choose from.
Her playlist also includes mommy and me exercises you can do with your little one and stretches for breastfeeding moms.
You’ll obviously need some postpartum workout clothes and gear. Here are the items I picked up for my postpartum weight loss journey.
On a final note, the most important thing to remember when it comes to postpartum workouts is to take things at your own pace. Don’t let social media and other recovery stories make you feel less than anyone else. It’s your own journey and take as much time as you need!
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Fo is the founder of Mama & Money. Her mission is to help mothers earn and manage money to become financially free.
I am Fo! Wife and mother of two. I share mama and money advice for moms who want to be financially free! Learn more about me here. One of the questions I get asked frequently is how I lost all the baby weight. It’s honestly not a big secret. Unfortunately, I didn’t take the magic pill that made all the extra pounds melt away. But there is one particular postpartum exercise that I have consistently done that I feel has helped significantly in shedding the baby weight.
I gained a total of 40 pounds during my pregnancy and lost it all within 3 months postpartum. I worked out 3 times a week until I gave birth. My exercises before and during pregnancy included jogging and light weight lifting. I’m a firm believer that exercise during pregnancy helps with weight loss after birth!
However, after becoming a mother, I have found it difficult to go to the gym or exercise. It’s not easy with a toddler (even though she’s like a toddler now). But it’s still very important to stay active and find ways to incorporate physical activity into your day.
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Disclosure: This post contains affiliate links. This means I get a small commission if you buy an item I linked below. But don’t worry, you won’t pay a dime more!
Ok, I know you’re probably thinking “yeah right Lauren, walking alone doesn’t make you lose weight”. But trust me, you can!
Walking is truly the best postpartum exercise. It’s low impact, which is good because you shouldn’t do strenuous activity until 6 weeks postpartum or until you’re cleared by your doctor.
A light walk with your little one gets the blood flowing, burns calories and allows your baby to become a part of your postpartum exercise routine. You can also make the exercises more strenuous as you progress through your postpartum journey.
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You burn approximately 65-100 calories per mile you walk, and more depending on the terrain and how fast you walk. It’s also easy on the joints so you won’t have as many aches and pains, which you can do without after having a baby (better health). You don’t have to be a marathon runner to see weight loss results.
If you’ve hit the 6-week mark and been cleared by your doctor, you may want to consider upping your postpartum exercise game.
When you push your little one in a stroller, there are additional movements or different ways to intensify the exercise:
The main reason why walking is the best postpartum exercise for me is that it is so easy to incorporate into my routine.
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I currently go for 2 walks a day for 30 minutes each. Once in the morning and once in the evening before meals.
I don’t have to think twice about going for a walk during the day as it is now a big part of our daily routine.
I used to dread running because my joints would always hurt. Now, I walk very fast instead and I love it. I don’t feel pressured to exercise, I really want to. And I feel great afterwards. It sets the tone for the entire day. Not to mention, I have seen 100 percent results.
I think you have to incorporate other healthy lifestyle choices, like eating healthier and drinking more water, if you really want results. But, walking is a great place for postpartum exercise.
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My daughter loves it too. She gets to be outside and see her mom being active and taking care of herself.
Hello friends! I’m Lauren – the writer and new mama behind the blog. Becoming a new mother can completely change your world. My hope is to create a safe, inspiring, helpful, and fun space for new moms, experienced moms, and every mom. Struggling to lose the postpartum weight? Miss your old body? I know the feeling. Here are 5 things I did to lose 68 pounds after pregnancy.
Pregnancy isn’t usually a time when moms love how their bodies look. When I got pregnant, I was already 30 pounds overweight. I looked like I was “showing” for 5 weeks and I was self-conscious about the fact that my bump wasn’t round and attractive like all my friends.
Are kids finding it difficult to make time for a healthy lifestyle? Need more inspiration? Here are 10 easy ways to start feeling great that you can implement in just one day!
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Before pregnancy I accepted the extra fluff as my new normal, and it took a while but I finally felt comfortable in my own skin. Post-pregnancy, I had a sneaking suspicion that I would struggle with the baby weight, and having my stretch marked the C-section “shelf” gave me confidence that my body would never be the same.
As it turns out, I could lose 68 over the next year
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