{"id":56502,"date":"2023-10-30T21:57:28","date_gmt":"2023-10-30T21:57:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56502"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"postpartum-workout-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/","title":{"rendered":"A Postpartum Workout Plan for Every Mom: Your Guide to Fitness After Baby"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#How_Soon_Should_You_Exercise_After_Giving_Birth\" >How Soon Should You Exercise After Giving Birth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#What_Exercises_Can_I_Do_Postpartum\" >What Exercises Can I Do Postpartum?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#Kegel_Exercises\" >Kegel Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#Pelvic_Tilts\" >Pelvic Tilts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#Walking\" >Walking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#Gentle_Yoga\" >Gentle Yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#Gentle_Pilates\" >Gentle Pilates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#Low-Impact_Cardio\" >Low-Impact Cardio<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#Which_Exercise_Is_Best_for_Postpartum_Belly\" >Which Exercise Is Best for Postpartum Belly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#What_Stretches_Should_I_Do_at_2_Weeks_Postpartum\" >What Stretches Should I Do at 2 Weeks Postpartum?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#1_Childs_Pose_Balasana\" >1. Child&#8217;s Pose (Balasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#2_Cat-Cow_MarjaryasanaBitilasana\" >2. Cat-Cow (Marjaryasana\/Bitilasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#3_Standing_Forward_Bend_Uttanasana\" >3. Standing Forward Bend (Uttanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#4_Side-Lying_Stretch\" >4. Side-Lying Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#5_Neck_and_Shoulder_Rolls\" >5. Neck and Shoulder Rolls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#6_Side_Stretch\" >6. Side Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#How_can_I_make_my_tummy_flat_after_delivery\" >How can I make my tummy flat after delivery?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#What_exercises_should_you_not_do_postpartum\" >What exercises should you not do postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#Does_exercise_affect_milk_supply\" >Does exercise affect milk supply?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#How_can_I_lose_weight_after_pregnancy\" >How can I lose weight after pregnancy?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Postpartum can be a tough period, even for the strongest of women. From sleepless nights to hormonal changes and the constant care a newborn requires, there&#8217;s a lot to deal with. And of course, then comes the pressure to bounce back to your pre-baby body.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workout_plan&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workout_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">But you&#8217;re here because you&#8217;ve decided that it&#8217;s time to reclaim your fitness, at your own pace, in your own way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide is designed to support you on your journey back to fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It covers the unique needs of every type of mom, whether you had a natural birth or a C-section, you&#8217;re breastfeeding, or you\u2019re juggling multiple children. Everyone is different, and we believe every mom deserves a tailored approach to postpartum fitness.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Soon_Should_You_Exercise_After_Giving_Birth\"><\/span><b>How Soon Should You Exercise After Giving Birth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019ve had an uncomplicated vaginal delivery, you can start exercising soon after giving birth.\u00a0 Uncomplicated generally means minimal perineal tears, no medical complications, and normal blood loss after delivery. A general rule is to wait 2 weeks to allow your body time to rest before you start things back up. If you\u2019ve had a c-section, complications with delivery, or medical complications of pregnancy, it is advisable to wait around six weeks after delivery before you return to pre-pregnancy exercise levels (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/exercise-after-pregnancy\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.tommys.org\/pregnancy-information\/giving-birth\/caesarean-section\/when-and-how-exercise-after-c-section\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). In any case, it\u2019s best to consult your doctor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason for this possible waiting period is simple: your body needs time to heal. Childbirth, whether vaginal or cesarean, places a significant amount of strain on your body, so it\u2019s best not to jump back into exercise too quickly. Remember the mantra: slow and steady wins the race. This is particularly true when it comes to postpartum fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, every woman is unique, and how quickly you can return to exercise is dependent on a variety of factors, including your overall health, your fitness level before and during pregnancy, and the particular demands of your childbirth experience.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you had a straightforward vaginal delivery and were active throughout your pregnancy, you may feel you\u2019re ready to start gentle exercises sooner than someone who had a C-section or experienced complications during delivery (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/exercise-after-pregnancy\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the same time, if you were on bed rest or had a physically demanding labor, you may need more time to recover before you slowly reintroduce physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to remember that starting an exercise routine doesn&#8217;t mean you need to hit the gym for an hour every day. Even gentle walks with the stroller can be a great way of starting to become active again.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our article on running postpartum, we share a guide to getting you back on track for running, but the principles can be applied to any form of exercise.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workout_plan\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Can_I_Do_Postpartum\"><\/span><b>What Exercises Can I Do Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">After consulting your doctor and when you feel ready to perform light physical activity, you can perform postpartum exercises. These are specifically designed to help your body recover from childbirth and slowly regain strength and fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are primarily focused on strengthening the core, improving flexibility, and enhancing overall stamina. They can easily be incorporated into your postpartum <a href=\"https:\/\/betterme.world\/articles\/bikini-body-workout-plan-at-home\/\">workout plan at home<\/a> and are adaptable to accommodate your needs if you\u2019re breastfeeding.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some exercises that can be included in your 12-week or 30-day postpartum <a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan\/\">workout plan<\/a>:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kegel_Exercises\"><\/span><b>Kegel Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kegel exercises are an essential part of any postpartum workout plan. They help strengthen the pelvic floor muscles, which become stretched and weakened during childbirth, whether through vaginal delivery or c-section.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Identify your pelvic floor muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten (contract) your pelvic floor muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the contraction for five seconds, then relax for five seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase your hold to 10 seconds at a time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for a minimum of three sets of 10 repetitions a day<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pelvic_Tilts\"><\/span><b>Pelvic Tilts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pelvic tilts are excellent for strengthening your abdominal muscles and can be incorporated into a postpartum workout plan while you\u2019re breastfeeding. They\u2019re also beneficial for reducing postpartum back pain.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your back, bend your knees, and keep your feet flat on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis upward slightly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for up to 10 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-20 times, in sets of 5<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workout_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/How-To-Get-A-Smaller-Waist.png\" alt=\"postpartum workout plan\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking\"><\/span><b>Walking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking is a simple and effective way of starting to get active, particularly during the first few weeks postpartum. It can easily be integrated into your postpartum workout plan week by week.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a slow, short walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually increase your pace and distance over time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain good posture and remain hydrated<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat daily and gradually increase as per your comfort level<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gentle_Yoga\"><\/span><b>Gentle Yoga<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga is an excellent way of regaining flexibility and balance postpartum. It can be a part of your postpartum workout plan at the gym, or it can be done at home with online classes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than heading straight into<a href=\"https:\/\/betterme.world\/articles\/4-best-core-exercises-for-beginners\/\"> core exercises<\/a> postpartum, you should consider starting with gentle yoga exercises such as cat-cow and child&#8217;s pose.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a gentle yoga class or video<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow the instructor&#8217;s guidance for each pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on your breathing and the movement of your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practice regularly, at least twice a week<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/mom-exercise\/\"><i>Mom Exercise: Benefits, How-To and Everything Else You Need to Know<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gentle_Pilates\"><\/span><b>Gentle Pilates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An after-pregnancy stomach is a real issue for many women. Gentle Pilates exercises are an excellent way to strengthen and tone the core muscles that are severely stretched during pregnancy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises often involve the conditioning of the entire body, but they focus on the abdominal muscles in particular. Before adding this to a postpartum workout plan after a C-section, make sure you\u2019ve received clearance from your doctor.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a gentle Pilates class or video<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on proper form and control of your movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid any exercises that cause you discomfort or pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practice regularly, at least twice a week<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-Impact_Cardio\"><\/span><b>Low-Impact Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Low-impact cardio activities such as <a href=\"https:\/\/betterme.world\/articles\/swimming-calories-burned\/\">swimming<\/a>, cycling, or using a stationary bike can be incorporated into your postpartum workout plan to help increase endurance and overall fitness. They\u2019re also gentle on the joints, making them ideal for postpartum recovery.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose an activity you enjoy and that feels comfortable for your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start slowly and gradually increase the intensity over time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for a minimum of 30 minutes of activity, three times per week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listen to your body and rest when you need to<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Exercise_Is_Best_for_Postpartum_Belly\"><\/span><b>Which Exercise Is Best for Postpartum Belly?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Any exercise that increases your heart rate and engages your abdominal muscles can help with postpartum belly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the length of time since delivery is important. What we call a postpartum belly may not actually be fat and can simply be the abdominal muscles and skin that have become stretched during pregnancy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this case, exercises such as Kegels, pelvic tilts, gentle yoga, and Pilates can help strengthen and tone these muscles back to their pre-pregnancy state.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re further along postpartum or have additional excess fat in your belly area, low-impact cardio activities can help <a href=\"https:\/\/betterme.world\/articles\/does-stretching-burn-calories\/\">burn calories<\/a> and reduce fat.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workout_plan\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Stretches_Should_I_Do_at_2_Weeks_Postpartum\"><\/span><b>What Stretches Should I Do at 2 Weeks Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At two weeks postpartum, your body is still in the early stages of recovery, and your exercise routine should reflect that. The American College of Obstetricians and Gynecologists (ACOG) emphasizes the importance of light exercise and activity in the weeks immediately following childbirth (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/exercise-after-pregnancy\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gentle, restorative stretches can help improve flexibility, enhance circulation, and foster overall well-being (<\/span><a href=\"https:\/\/www1.maine.gov\/mdot\/challengeme\/topics\/docs\/2019\/sept\/9benefits-stretching.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These stretches are low-impact and are entirely suitable for this stage of postpartum recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some postnatal yoga stretches that can be incorporated into your postpartum workout plan 2 weeks after delivery:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Childs_Pose_Balasana\"><\/span><b>1. Child&#8217;s Pose (Balasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a basic and restorative pose that stretches the back, hips, and thighs. It\u2019s also an excellent opportunity for deep breathing and relaxation. Depending on how you feel, you can hold this pose for 30 seconds to a few minutes.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees with your arms stretched out in front of you<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your hips toward your heels and rest your forehead on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms stretched out in front of you or alongside your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for as long as comfortable, then slowly come back up to the starting position<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Cat-Cow_MarjaryasanaBitilasana\"><\/span><b>2. Cat-Cow (Marjaryasana\/Bitilasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a gentle pose that focuses on stretching the spine and abdomen while opening up the chest and shoulders. You can make your movements as slow or as fast as you want, depending on how your body feels.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees with your wrists directly under your shoulders and knees under your hips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, arch your back and look up toward the ceiling (cow pose)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, round out your spine and tuck in your tailbone (cat pose)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this movement for a few breaths<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workout_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/How-To-Lose-3-Pounds-a-Week.png\" alt=\"postpartum workout plan\" \/>\u00a0<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Standing_Forward_Bend_Uttanasana\"><\/span><b>3. Standing Forward Bend (Uttanasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose stretches the hamstrings and hips while promoting relaxation and calming the mind.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, then slowly bend forward from your hips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If possible, place your hands on the floor beside your feet, or use blocks for support if required<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your head and neck and allow your upper body to hang down<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds to a minute, then slowly come back up to a standing position<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Side-Lying_Stretch\"><\/span><b>4. Side-Lying Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a gentle stretch that targets the chest, shoulders, and obliques.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your side with your knees bent<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your top hand on the floor in front of you for support<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly extend your bottom arm out to the side and gently rotate your upper body toward the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds, then switch to the other side<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Neck_and_Shoulder_Rolls\"><\/span><b>5. Neck and Shoulder Rolls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These simple stretches can help alleviate tension in the neck and shoulders, which are often sore from breastfeeding and carrying your baby.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit comfortably with your feet flat on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly roll your shoulders forward, up, back, and down in a circular motion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5-10 times before reversing the direction<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly tilt your head to one side and hold for a few seconds before returning to the center<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Side_Stretch\"><\/span><b>6. Side Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch targets the oblique muscles and can also provide relief for tight lower-back muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting cross-legged on the floor or a mat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one arm up toward the ceiling, then slowly bend to one side, reaching your hand over your head<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hips anchored to the floor and avoid leaning too far forward or backward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few breaths, then switch sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can also incorporate a gentle twist in this stretch by turning your upper body toward the ceiling while you reach overhead with your arm\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to breathe deeply and listen to your body as you hold each stretch<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/at-home-workouts-for-moms\/\"><i>5 At Home Workouts for Moms, With and Without Weights<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workout_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/26.png\" alt=\"postpartum workout plan\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_make_my_tummy_flat_after_delivery\"><\/span><strong>How can I make my tummy flat after delivery?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To flatten your tummy after delivery, you should engage in exercises that target your abdominal muscles, such as gentle Pilates or yoga, in combination with low-impact cardio to help with fat burning. In addition, staying hydrated and maintaining a healthy diet that is rich in fruits, vegetables, lean proteins, and complex carbohydrates can help with weight loss. However your healing process goes, remember to honor your postpartum body and give yourself grace.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_exercises_should_you_not_do_postpartum\"><\/span><strong>What exercises should you not do postpartum?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You should avoid intense abdominal workouts such as sit-ups, crunches, or planks immediately after delivery as they can place undue stress on your pelvic floor and abdominal muscles. High-intensity workouts or heavy lifting should also be avoided until your doctor gives you the all clear for such activities. You must always remember to prioritize rest and recovery during the early postpartum period.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_exercise_affect_milk_supply\"><\/span><strong>Does exercise affect milk supply?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Moderate exercise does not generally affect milk supply. However, intense workouts can cause dehydration, potentially impacting milk production. Staying hydrated and eating a balanced diet can help maintain a healthy milk supply. If you\u2019re breastfeeding, make sure that you wear a supportive sports bra during exercise to prevent discomfort.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_lose_weight_after_pregnancy\"><\/span><strong>How can I lose weight after pregnancy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Losing weight after pregnancy is a natural process that occurs with the loss of the placenta and amniotic fluid. From postpartum and beyond, maintaining a healthy weight involves a combination of regular exercise and a balanced diet. During the early postpartum period, when you\u2019re ready to get back to exercise, you should start with light, low-impact exercises such as walking, gentle yoga, or pelvic floor exercises, and gradually increase the intensity as your body recovers. Eating a diet low in ultra-processed foods and high in fruits, vegetables, lean proteins, healthy fats, and whole grains can also help.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workout_plan&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workout_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating gentle exercises, stretches, and low-impact cardio into your postpartum workout plan can help with your physical recovery and also improve your overall well-being. It\u2019s important to remember to always listen to your body and consult your doctor before you start any new exercise routine, particularly after having given birth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best postpartum workout plan is gentle (to avoid injury), customized (because everybody is different), and focused on overall well-being rather than just weight loss. Remember to prioritize rest, listen to your body, and consult your doctor before you start any exercise routine after giving birth.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Postpartum can be a tough period, even for the strongest of women. From sleepless nights to hormonal changes and the constant care a newborn requires, there&#8217;s a lot to deal with. And of course, then comes the pressure to bounce back to your pre-baby body. But you&#8217;re here because you&#8217;ve decided that it&#8217;s time to [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":56589,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[117,232],"class_list":["post-56502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Postpartum Workout Plan for Every Mom: Your Guide to Fitness After Baby - BetterMe<\/title>\n<meta name=\"description\" content=\"This \u2605 POSTPARTUM WORKOUT PLAN \u27a4 guide has everything you need to know about safely getting back into exercise after giving birth. Learn gentle exercises, stretches, and low-impact cardio for recovery.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Postpartum Workout Plan for Every Mom: Your Guide to Fitness After Baby\" \/>\n<meta property=\"og:description\" content=\"This \u2605 POSTPARTUM WORKOUT PLAN \u27a4 guide has everything you need to know about safely getting back into exercise after giving birth. Learn gentle exercises, stretches, and low-impact cardio for recovery.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/10\/postpartum-workout-plan.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Danielle Wright-Terrell, MD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Danielle Wright-Terrell, MD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c9db73e87ae84c758c714db7e5205144\"},\"headline\":\"A Postpartum Workout Plan for Every Mom: Your Guide to Fitness After Baby\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/\"},\"wordCount\":2087,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/postpartum-workout-plan.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Postpartum can be a tough period, even for the strongest of women. From sleepless nights to hormonal changes and the constant care a newborn requires, there's a lot to deal with. And of course, then comes the pressure to bounce back to your pre-baby body.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workout_plan\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But you're here because you've decided that it's time to reclaim your fitness, at your own pace, in your own way.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide is designed to support you on your journey back to fitness.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It covers the unique needs of every type of mom, whether you had a natural birth or a C-section, you're breastfeeding, or you\u2019re juggling multiple children. Everyone is different, and we believe every mom deserves a tailored approach to postpartum fitness.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Soon Should You Exercise After Giving Birth?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019ve had an uncomplicated vaginal delivery, you can start exercising soon after giving birth.\u00a0 Uncomplicated generally means minimal perineal tears, no medical complications, and normal blood loss after delivery. A general rule is to wait 2 weeks to allow your body time to rest before you start things back up. If you\u2019ve had a c-section, complications with delivery, or medical complications of pregnancy, it is advisable ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/\",\"name\":\"A Postpartum Workout Plan for Every Mom: Your Guide to Fitness After Baby - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/postpartum-workout-plan.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"This \u2605 POSTPARTUM WORKOUT PLAN \u27a4 guide has everything you need to know about safely getting back into exercise after giving birth. 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Learn gentle exercises, stretches, and low-impact cardio for recovery.","og_url":"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/10\/postpartum-workout-plan.png","type":"image\/png"}],"author":"ZindzyGracia, Danielle Wright-Terrell, MD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Danielle Wright-Terrell, MD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/c9db73e87ae84c758c714db7e5205144"},"headline":"A Postpartum Workout Plan for Every Mom: Your Guide to Fitness After Baby","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/"},"wordCount":2087,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/postpartum-workout-plan.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Postpartum can be a tough period, even for the strongest of women. From sleepless nights to hormonal changes and the constant care a newborn requires, there's a lot to deal with. And of course, then comes the pressure to bounce back to your pre-baby body.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workout_plan\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But you're here because you've decided that it's time to reclaim your fitness, at your own pace, in your own way.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide is designed to support you on your journey back to fitness.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It covers the unique needs of every type of mom, whether you had a natural birth or a C-section, you're breastfeeding, or you\u2019re juggling multiple children. Everyone is different, and we believe every mom deserves a tailored approach to postpartum fitness.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Soon Should You Exercise After Giving Birth?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">If you\u2019ve had an uncomplicated vaginal delivery, you can start exercising soon after giving birth.\u00a0 Uncomplicated generally means minimal perineal tears, no medical complications, and normal blood loss after delivery. A general rule is to wait 2 weeks to allow your body time to rest before you start things back up. If you\u2019ve had a c-section, complications with delivery, or medical complications of pregnancy, it is advisable ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/","url":"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/","name":"A Postpartum Workout Plan for Every Mom: Your Guide to Fitness After Baby - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/postpartum-workout-plan.png","dateModified":"2024-12-16T08:35:01+00:00","description":"This \u2605 POSTPARTUM WORKOUT PLAN \u27a4 guide has everything you need to know about safely getting back into exercise after giving birth. 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