Let’s be honest: bouncing back isn’t about a flat stomach or “getting your body back.” It’s about feeling strong, stable, and energized enough to carry your baby (and everything else) without pain. Here’s your evidence-based, realistic, and safe postpartum exercise plan designed to help you rebuild—not just physically, but mentally too.
Why a postpartum exercise plan matters?
According to a 2014 NIH study, 75% of women are heavier at 1 year postpartum than before pregnancy (PMC4286308). But weight alone doesn’t define wellness. Movement supports:
- Core and pelvic recovery (Bo et al., Br J Sports Med, 2015)
- Lower rates of postpartum depression (Cochrane Database, 2020)
- Better sleep and circulation
- Improved posture and injury prevention
Postpartum exercise plan by phase
Each stage includes a goal, chart, research-based notes, and cautions.
✨ 0–6 weeks: Restore and reconnect
Goal: Connect to breath, posture, and pelvic floor.
| Exercise | Time/freq | Reps/sets | Caution | Notes |
|---|---|---|---|---|
| Diaphragmatic breath | Daily (5 min) | 5-10 breaths | Avoid breath-holding | Expands ribs, reduces tension |
| Gentle Kegels, Activate core/TVA (transverse abdominus) | Daily (1-2x) | 5 reps, hold 3s | Don’t overdo; full release matters | Helps restore bladder control |
| Shoulder rolls | Daily | 10 each way | Stop if dizziness | Posture reset |
| Neck stretches | As needed | 3x 15s per side | Avoid bouncing | Releases tension from nursing/feeding |
Note: Most women still have some abdominal separation in this stage. Read How to Fix DR here.
At home test to see see if you have Diastasis Recti
Core & TVA Activation thru breathing, Kegel and more
⚡️ 6–12 weeks: Rebuild foundation
Goal: Engage deep core muscles + introduce light strength.
| Exercise | Time/freq | Reps/sets | Caution | Notes |
| Heel slides | 3x/week | 10 reps | Avoid if doming at midline | Core re-engagement |
| Glute bridges | 3x/week | 2 sets of 10 | Keep ribs down, avoid arching | Strengthens posterior chain |
| Bird-dog (arms only) | 3x/week | 2 sets of 8 | No sway in lower back | Improves balance and core stability |
| Wall sits | 2x/week | 30s hold x2 | Knees behind toes | Supports legs without pressure on abs |
Main exercise: heel slides, Bird dog
Watch the full routine: 5 exercises
Self-check: Can you contract core without doming? If unsure, consult a PT. (Donnelly et al., 2016)
🏋️♀️ 3–6 months: Strengthen and stabilize
Goal: Add full-body movement and correct posture.
| Exercise | Time/freq | Reps/sets | Caution | Notes |
| Squats (bodyweight) | 3–4x/week | 2 sets of 12 | Knees aligned with toes | Can hold baby for extra weight |
| Resistance rows | 3x/week | 2 sets of 10 | Support back, neutral spine | Band or dumbbell |
| Modified push-ups | 2x/week | 2 sets of 8 | Engage core, flat back | Do on incline or knees |
| Standing core pulses | 2x/week | 10 each side | No twist from spine | Engage deep transverse abdominis |
Red flag: Leaking, pressure, or bulging = pause and reassess. Could signal prolapse or DR that needs rehab.
🏃♀️ 6+ months: Progress with confidence
Goal: Build endurance and strength. Gradually reintroduce impact.
| Exercise | Time/freq | Reps/sets | Caution | Notes |
| Jog/walk intervals | 3x/week | 20–30 min | Only if no leaks or heaviness | Start with 1 min jog, 2 min walk |
| Lunges | 3x/week | 2 sets of 10 | Watch front knee alignment | Adds dynamic balance |
| Core circuits | 2x/week | 3 moves x 10 | No crunches if DR present | Use plank taps, dead bug, glute bridge |
| Pilates or yoga | 1–2x/week | 20–45 min | Avoid advanced poses if unsure | Focus on control over range |
Checklist before returning to impact:
- No urinary leaks
- Core stays flat when engaged
- No pelvic heaviness or dragging sensation
Daily rhythm for tired moms
Examples based on baby’s age:
3-month-old baby:
- Morning: 5-min breathing + core
- Afternoon: 15-min stroller walk
- Evening: 2 sets of glute bridges + bird-dog
6-month-old baby:
- Nap 1: 10-min resistance band session
- Nap 2: 15-min yoga flow
- Evening: Walk with baby in carrier
Final thoughts
This postpartum exercise plan isn’t about bouncing back. It’s about moving forward with strength, confidence, and care. Your body has done something incredible. Let movement be your way back into feeling like yourself again—or even stronger.