Postpartum Workout Routine

Before you read any further, I would like to start out that every pregnancy, birth, and postpartum journey is different. Not one women is ready to start working out at the same time as another, everyone should listen to their body after birth and give themselves grace and time to heal.

Both of my kids have very different journeys into the world. Maverick was a bit harder, and took me longer to get back into the swing of working out. The most important thing to think about when incorporating a workout routine is to take it slow. Start with a short amount to time allotted and keep the impact low.

After having both of my kids my initial workout was simply walking. Although that seems like a simple task today, it wasn't then. Getting out of the house and going on a walk is not only great for your physical but also mental health. You are going to be tired, sore, and emotionally all over the place, taking the time to get some fresh air will help. After gradually feeling like my normal self I got into more cardio and body weight exercises, which I will get into below.



I waited to do Ab exercises or any that added weight until after my follow up appointment. For me, both of my appointments were at 8 weeks. 
  1. Push-Ups.
  2. Walking Lunges (each leg).
  3. Wall Sits 
  4. Body Weight Squats 
  5. Burpees 
After my follow up appointment I started adding in these few exercises to the ones above while introducing cardio 2-3 times a week as well. After Maverick, I started introducing cardio by adding cycling. As I had mentioned, recovering from his birth was not pleasant, instead of starting out with running I decided to purchase an indoor bike. I love it! 

When I felt comfortable advancing my cardio with running, I began slowly. Initially pairing 2 minutes of running with 2 minutes of walking. Slowly increasing my running time while decreasing my walking. 

  1. Straight Leg Deadlifts
  2. Bent Over Rows
  3. Chest Press
  4. Bicep Curls 
  5. Triceps extension 
If you are breastfeeding you will want to increase your water intake with working out. I aim to drink at least 1/2 my body weight in water everyday. Currently I am also drinking 1 16oz Lite Body Armor as well. Always remember your body just grew and delivered a brand new baby into this world. You are living a new life, in a new body, with new emotions. Give yourself grace.


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