Are you feeling completely stumped on how to start exercising postpartum?
If you’re nodding along, I promise you’re not alone.
Many new moms find the thought of diving back into fitness overwhelming, especially with limited time, low energy, and the mental load that comes with caring for a newborn. Today we are tackling the question of how to start exercising postpartum with three clear steps that will help you feel confident and empowered to move your body again as a new mom.
Let’s break it down to make it really simple so you can get started on a fitness journey that fits your new mom life!
1. Set Up Your Workout Room For Success
The first step to start exercising postpartum isn’t just about doing a workout; it’s about creating an inviting space where you’ll actually want to work out. You don’t need a fancy home gym. Start with a small area dedicated to fitness, and equip it with a few essentials:
- Yoga mat (this is non-negotiable!)
- Water bottle (hydration is key for postpartum recovery)
- Phone charger for your music or workout videos
- Indoor workout shoes
- Favorite piece of gym equipment like dumbbells or a resistance band
Creating a workout space reinforces that you’re someone who exercises and is committed to feeling healthy and strong.
In fact, this ties into a concept from Atomic Habits that I’ve covered in previous episodes on my podcast—our environment shapes our identity and makes it easier to follow through on our goals. Having this designated space gives you a sense of purpose and a physical reminder of your commitment to fitness, even on those days when you feel too tired or too busy.
2. Start With Core Exercises
Your core is where the biggest postpartum changes happen, and it’s also the foundation of almost everything we do in daily life.
Pregnancy causes natural stretching and weakening of the core muscles, and without a strong foundation, returning to exercise can feel overwhelming and even lead to injuries.
When you’re wondering how to start exercising postpartum, focusing on your core is essential.
Building core strength helps you with:
- Improved posture — Crucial for all those hours spent bending, lifting, and carrying your baby.
- Reduced back pain — Strong core muscles relieve stress on your back, making everyday tasks like bending down for laundry or carrying a car seat much easier.
- Better body alignment and balance — Core strengthening can improve everything from your walking gait to your ability to carry your child with more ease.
Focusing on the core prepares your body for future pregnancies too, if that’s in your plans.
A strong core will help with faster recovery and better endurance, and it’ll support your spine and joints, giving you a stable base to work from in all your workouts.
3. Follow a Postpartum Workout Program
One of the hardest things about getting back into exercise postpartum is figuring out where to start. With the exhaustion, mental fog, and constant demands of motherhood, having to create your own workout routine can be daunting and even discouraging. That’s where a structured workout program comes in.
A postpartum workout program helps you by providing:
- Guided exercises to ensure you’re doing safe, effective movements tailored to postpartum recovery.
- A clear plan to follow so there’s no guesswork—you know what exercises to do each day.
- Accountability so you’re more likely to stay consistent and avoid skipping workouts.
- Progress tracking to celebrate small wins and keep you motivated as you see your strength returning.
Working with a trusted expert inside a program allows you to focus on doing rather than planning. And that’s especially important postpartum, when energy is limited, and every minute counts.
Postpartum Core Workout Program Led by a Physical Therapist
If you’re feeling ready to start exercising postpartum but want even more guidance, my Postpartum Ab Rehab Program could be exactly what you need. This program is designed specifically for postpartum moms who want to safely rebuild their core, lose the extra baby weight, and regain confidence without the overwhelm of figuring it all out on their own.
You get expert guidance, by me, Dr. Jena, a physical therapist and mom of 4 who has been through it all and knows what you are going through.
The program provides:
- A proven step-by-step recovery plan for safely strengthening your core and reducing the postpartum belly.
- Easy-to-follow workouts that you can do in the comfort of your home.
- Accountability and support from other moms who are on the same journey.
Imagine the feeling of putting on your favorite jeans again or returning to the activities you love like running, hiking, or even a game of pickleball. A stronger core means more energy, better mobility, and a healthier, happier you! I’d love to invite you into the program. You can join the 6 month group coaching program, Postpartum Ab Rehab or learn more here.
Keep Smiling,
Jena
Before you go, be sure to watch the free workshop!
This free workshop is for you if you want to strengthen your core postpartum in just 2 minutes a day.
It will teach you how to get started with your first postpartum ab workout using the #1 physical therapy exercise recommended for new moms, which is the safest and quickest way to recovery!
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*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
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