17 Workout Plans For Women After Pregnancy



Our Summary And Answer:


There are many exercises for women after pregnancy. Try doing squats, push-ups, burpees, lunges, deadlifts, kettlebell swings, farmer’s walks, pull-ups/chin-ups, walking lunges, planks, and Russian twists. Mountain climbers are a great way to get your heart rate up and burn calories. By doing these exercises, you’ll be able to work the lower body, upper body, and core muscles.


Congratulations on the new addition to your family! After nine long months of waiting, you have finally welcomed your little one into the world. Now that the baby is here, it’s time to focus on getting yourself back in shape. But where do you start? Here are a few workout plans and exercises for women after pregnancy that can help you get back into shape quickly and easily. Keep reading for more information.


The Importance Of Exercise After Pregnancy

After giving birth, your body will go through a lot of changes. Your uterus is now much smaller than it was when you were pregnant and the ligaments that stretched during those nine months are no longer as elastic as they once were. The good news? You can still be very active after pregnancy and continue to lose weight. In fact, working out is considered safe for most women who have delivered a baby. It’s essential to remember that pregnancy is not an illness, so it’s best to avoid taking too many medications or supplements if you can.


It’s important to start slowly and gradually build your stamina by following some simple workout plans after pregnancy. Exercising will help your body regain its natural shape and tone, as well as improve your mood and energy levels. Not to mention, it can be a great way to spend time with your baby. There are many benefits when working out after pregnancy, let’s go over some of them.


1) Reduced Stress Levels – One of the most immediate benefits you can expect to feel when exercising after pregnancy is a decrease in stress levels. Having your doctor’s consent to start exercising and knowing what kinds of exercises are safe for you and your baby will help achieve this goal. It’s also helpful to know that exercising will help you sleep better, which in turn reduces stress levels even further.


2) Improved Posture – Another great benefit for women after pregnancy is improved posture. While your body is healing and recovering from the changes that occurred during pregnancy, you may notice some aches and pains in your back and neck area. Exercise will help strengthen muscles while reducing tension, which will help improve your posture.


3) Boosted Energy Levels – After delivery, many women experience a “baby blues” phase where they feel tired and run down. This is often due to the lack of sleep that comes with caring for a newborn. Exercise can help to increase energy levels by promoting better sleep and providing an outlet for stress.


4) Cardiovascular Health – Regular exercise is essential for maintaining a healthy heart. After pregnancy, it’s important to stay active to improve the health of your heart and lungs. This helps you maintain a healthy weight as well as lower blood pressure and cholesterol levels.


5) Increased Muscle Strength – When done safely, exercising after pregnancy can help increase muscle strength quickly. It’s best not to start by doing too much at once, as your body is still recovering. Start with a few gentle exercises and then gradually add more strenuous exercises as you build up your strength.


6) Weight Loss – One of the most popular reasons for women to start exercising after pregnancy is to lose weight. It’s important to remember that you should not try to lose weight too quickly, as this can be dangerous. Try to aim for a healthy rate of weight loss, which is about 1-2 pounds per week.


7) Enhanced Self-Esteem – When you feel good about yourself, it shows. More confidence and better self-esteem often come as a result of staying active after pregnancy. Exercise can also help with common postpartum issues like anxiety and depression.


8) Improved Sleep – As mentioned earlier, exercise can help improve sleep quality. This is because it helps reduce stress levels and promotes a better overall mood.


9) Stronger Bones – Many women experience a loss of bone density after pregnancy. This is due to the natural hormonal changes that occur and the lack of physical activity. Exercising after pregnancy can help improve bone density and prevent some of the related conditions like osteoporosis.


10) Easier Childbirth – If you plan on having more children in the future, exercise will help with childbirth. By strengthening your muscles and helping to properly circulate oxygen, it will make for a much smoother delivery overall.


Best Exercises To Restore Your Physique After Pregnancy

Now that you know all the benefits of exercise, let’s go over which exercises are most effective for women after pregnancy. Keep in mind that you should not engage in any kind of intense or strenuous exercise until your doctor gives the okay to do so. Some common exercises to restore your physique after pregnancy include:


#1 - Walking

This is an excellent way to start exercising after pregnancy. It’s low impact, easy on the joints, and safe for everyone. Start with short walks around your neighborhood or local park and then gradually work your way up to longer distances.


#2 - Swimming

Another great option for women after pregnancy is swimming. If you don’t feel comfortable swimming by yourself, you can look for a local pool with family hours. This way you won’t have to worry about being watched or judged while working out.


#3 - Pilates

Pilates is known for its many benefits, including toning the body and improving flexibility. It’s also safe for women after pregnancy because it doesn’t involve any jarring movements. Pilates can help to strengthen your core and pelvic floor muscles, which in turn helps with bladder control and childbirth recovery.


#4 - Yoga

Yoga is a great way to improve flexibility after pregnancy without straining the body too much. It’s also relaxing and helps you de-stress by focusing on the present moment. If you enjoy yoga, you can continue to practice it after giving birth. Just make sure to listen to your body and take breaks when needed.


#5 - Stationary Cycling

Stationary cycling is a great way to get back into shape after pregnancy. It’s low impact, so it won’t put too much strain on your body, and it helps improve cardiovascular health. You can start by cycling for a few minutes at a time and then gradually increase the time as your strength and endurance.


#6 - Squats

Squats are a great way to tone the body after pregnancy. You can start with simple squats against a wall and then build up to more intense variations over time. For example, try doing goblet squats or barbell squats for maximum results.


#7 - Push-Ups

Push-ups are a safe and effective way to tone the body after pregnancy. They work the chest, shoulders, triceps, and core muscles. If you’re just starting with push-ups, try doing them against a wall first to get accustomed to the movement.


#8 - Burpees

Burpees are a great way to get your heart rate up and burn calories after pregnancy. They work the entire body and especially target the core muscles. If you’re not used to doing burpees, start with a few and work your way up to more as you get stronger.


#9 - Lunges

Lunges are another great exercise to target the lower body after pregnancy. They help improve flexibility and coordination and can be done with or without weights. Start with basic lunges and then progress to more advanced versions over time.


#10 - Deadlifts

Deadlifts are another great lower body exercise to include in your workout routine. They help improve mobility and build hamstring and glute strength. Start with lighter weights and higher reps and then move to heavier loads and lower reps as you get stronger.


#11 - Kettlebell Swings

Kettlebell swings are a great way to work the entire body, especially the core muscles. They’re also a great cardiovascular exercise. If you’re new to kettlebell swings, start with light weights and gradually increase the weight as you get stronger.


#12 - Farmer's Walks

Farmer’s walks are another great way to build strength and endurance after pregnancy. They help improve grip strength and add a cardiovascular challenge to your workout routine. Start with lighter weights and higher reps and then move to heavier weights and lower reps as you get stronger.


#13 - Pull-Ups/Chin-Ups

If you’re looking for a way to work the back and biceps after pregnancy, try doing some pull-ups or chin-ups. Just make sure to use an underhand grip instead of an overhand, since you’ll want to focus on the back muscles rather than the bicep muscles during these exercises.


#14 - Walking Lunges

Walking lunges are a great way to improve lower body mobility and coordination after pregnancy. They also help to burn calories and build muscle strength. Start by doing a few lunges at a time and then gradually increase the number as you get stronger.


#15 - Planks

Planks are a great abdominal exercise to do after pregnancy. They target the entire core and help improve your stability. If you’re just starting, try doing high planks or side planks for shorter intervals, and then work your way up to low planks and plank jacks as you get stronger.


#16 - Russian Twists

Russian twists are a great way to work the obliques. They help improve core strength and stability. Start with basic Russian twists and then progress to more advanced versions over time.


#17 - Mountain Climbers

Mountain climbers are a great way to get your heart rate up and burn calories. They’re also great for working the core muscles. If you’re just starting, try doing them against a wall first for balance before moving to the floor.


How To Fit A Workout Routine In A Busy Schedule?

Now that you know some great exercises to include in your post-pregnancy workout routine, how do you fit it all into a busy schedule? Here are a few tips:


#1 - Make A Plan

A plan doesn’t have to be complicated. Just write down a few exercises and how many reps and sets you’re going to do for each one. Once you have your routine, map it out on your calendar for the week so that you know exactly what days you’ll be doing which exercises. This way, there’s no confusion and no excuses!


#2 - Get Your Partner On Board

Your partner can be a huge help, especially if you have young children. Not only will having your partner’s support keep you accountable for getting workouts in, but it may also encourage your kids to get involved as well. For example, if you’re walking on the treadmill, then let your kids join you. If your partner is home while you’re at the gym, see if he or she can take care of the kids while you work out.


#3 - Set Aside Time For Yourself

After becoming a parent, it’s easy to forget about taking time for yourself during the day. But making sure that you set aside time to workout is just as important as making time for your family. Dedicate at least 30 minutes each day to working out, and you’ll be amazed at how much better you’ll feel both mentally and physically.


#4 - Get A Trainer

If you’re having trouble getting started or finding time to work out, then hiring a personal trainer may be a good solution. A personal trainer can help you create a workout routine that fits your needs and lifestyle, and he or she can also be a great source of support and motivation.


#5 - Join A Group Class

Group classes are a great way to get motivated and stay accountable for working out. Plus, you’ll have fun while doing it! Look for group classes in your community that fit your schedules, such as spin or boot camp classes.


#6 - Get Rid Of The Excuses

The main reason that people don’t work out after having kids is because they don’t have enough time to do it. But with a little creativity and planning, you can easily fit workouts into your schedule without taking away from family time or making yourself crazy in the process.


#7 - Be Realistic

If your routine before pregnancy was working out five or six days a week for an hour or more at a time, then keep in mind that it’s probably not going to be realistic after giving birth. When you’re a new mom, you have a lot going on and you may not have the energy to work out as much as you did before. Start with three or four days a week, and then gradually add more as you get stronger.


#8 - Take Advantage Of Technology

Technology can be a huge help when it comes to working out. There are countless fitness apps and websites that offer free workouts, tips, and support. Make sure to take advantage of these resources to help you stay on track.


#9 - Make It Fun

One of the best ways to make sure that you stick with a workout routine is to make it fun. If you’re not enjoying your workouts, then you’re less likely to stick with them in the long run. Find activities that you enjoy, or try mixing up your routine every few weeks to keep things interesting.


Final Thoughts

As you can see, it’s not hard to get back into shape after having a baby. All it takes is a little creativity and motivation to find the time and resources that work best for you. With these tips and exercises in mind, there’s no doubt that you’ll be able to create an effective post-pregnancy workout routine in no time!