These are the Best Workouts After Baby: 5 Postpartum Exercises You Can Do at Home
Bringing a new baby into the world is pure joy—but let’s be real, pregnancy, childbirth, and round-the-clock newborn care can leave new moms feeling utterly exhausted.
While it’s tempting to devote every moment to caring for your little one, prioritizing your own postpartum recovery is just as important. And yes, mama—you can make time for yourself! Even short workouts can boost energy, lift your mood, and help you feel strong again after birth.
The best workouts after baby not only help restore strength and muscle tone, but also:
- Boost mood with feel-good endorphins
- Reduce anxiety and depression risk
- Improve posture and mobility
- Burn fat stored during pregnancy
The trick? Focus on quality over quantity. Just 20–25 minutes of targeted movement—done with good form and intensity—can be more effective than an hour of distracted exercise.
Important: Always check with your doctor before starting postpartum workouts, especially if you had a C-section, complications, or diastasis recti (ab separation). This article is not medical advice.
Here are five of the best postpartum workouts you can do at home—no gym required.
1. Postpartum Cardio Workout for Energy & Fat Burn
Cardio is essential for rebuilding stamina and boosting overall health after pregnancy. It improves heart and lung function, supports weight loss, and even helps restore libido (hello, confidence!).
For busy moms, HIIT (High-Intensity Interval Training) might be ideal. It burns calories fast, targets multiple muscle groups, and keeps your metabolism elevated long after the workout ends.
Try this postpartum HIIT routine:
- 20 jumping jacks
- 10 jump squats (modify with pulses if needed)
- 20 high knees
- 10 jump lunges (or pulse lunges)
- 20 front straight-leg kicks
Repeat 3–4 times, resting as needed. Aim for every other day.
2. Post-Baby Core Strengthening Workout
After pregnancy, it’s crucial to rebuild core strength safely. Many new moms develop diastasis recti, so avoid traditional crunches at first. Start with deep core breathing exercises to re-engage your abdominal muscles.
Safe postpartum core workout:
- 15 front straight-leg kicks
- 20 knee lifts per side
- 30–60 sec plank
- Downward Dog → Cobra stretch
- 30 sec tabletop crunches
- 30 sec leg straddles (feet in the air)
- 30 sec bicycle crunches
- 30 sec V-sit hold
Repeat 3 times for a stronger, more supportive core.
3. Best Postpartum Leg & Glute Workout
Strong legs and glutes stabilize your hips, knees, and back—making daily mom life easier. Squats are one of the most effective postpartum lower body exercises.
Leg & butt toning squat series:
- 15 wide-legged squats
- 15 shoulder-width squats
- 15 narrow squats
- 10 side step squats (each side)
- 10 plié squats
- 10 plié pulses
Repeat 3–4 times. Expect soreness—it means you’re getting stronger.
4. Postpartum Arm Workout for New Moms
Lifting, rocking, and carrying your baby works your arms—but adding intentional strength training builds endurance and prevents wrist and shoulder pain.
Quick at-home arms routine (1–3 lb weights):
- Arm pulses – 1 min
- Forward arm circles – 1 min
- Backward arm circles – 1 min
- Overhead presses – 1 min
- Bent-over chest flys – 1 min
- Front chest flys – 1 min
- Bicep curls – 1 min
- Tricep kickbacks – 1 min
- Push-ups – 10 reps
- 30–60 sec plank
Complete 2–3 rounds without resting between moves.
5. Gentle Postpartum Yoga for Strength & Balance
Yoga is one of the best workouts after baby for both body and mind. It improves flexibility, builds lean muscle, and helps relieve postpartum stress.
Roll out a mat, put on calming music, and try a 10–15 minute flow with poses like:
- Downward Dog
- Child’s Pose
- Warrior I & II
- Cat-Cow Stretch
- Bridge Pose
You can easily find postpartum yoga videos online tailored for beginners.
The Takeaway
Motherhood is demanding—but taking care of your own body helps you show up stronger for your family. You don’t need a gym or fancy equipment. Just a commitment to move, sweat, and rebuild your strength little by little.
With these five at-home postpartum workouts, you’ll increase energy, regain tone, and feel more confident in your body after baby.
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