Safe & Easy Postpartum Workouts to Do at Home

Hey there, fellow mamas! Mia here, and let me tell you about my postpartum fitness journey – or as I like to call it, "Operation Get Off The Couch Without Making Everything Hurt." Four months after my little one arrived, I found myself wanting to move again, but between the sleep deprivation and feeling like my body was a completely different entity, I had no idea where to start.

Let me be real with you – my first attempt at a postpartum at-home workout involved me trying to do a plank while my baby used my hair as a swing set. Not my finest moment. But through trial and error (lots of error), I've discovered some game-changing approaches to postpartum fitness that actually work for real moms with real babies and real time constraints.

The Reality of Postpartum Exercise: It's Not What Instagram Shows You

First things first – let's talk about what postpartum exercise really looks like. Remember those perfectly curated social media posts of moms doing complex yoga poses while their peaceful babies sleep nearby? Yeah, that's not real life. My version usually involves workout breaks to nurse, wearing my baby in my Go Mommy carrier for extra resistance (not planned, but hey, whatever works!), and celebrating small wins like successfully doing three squats without my pelvic floor throwing a tantrum.

Speaking of baby-wearing workouts, can we talk about how my Go Mommy carrier has become my unexpected workout buddy? I originally got it for grocery shopping, but it's turned into my favorite piece of workout "equipment." The ergonomic design means I can do gentle walking lunges and squats while my little one stays snug and secure. Plus, it's basically strength training with a gradually increasing weight as your baby grows!

Starting Your Postpartum At-Home Workout Journey

The First Steps: Pelvic Floor Exercises After Birth

Let's get something straight – your first "workout" shouldn't involve anything more intense than breathing and gentle pelvic floor exercises. I learned this the hard way when I tried to jump back into my pre-pregnancy routine too quickly. My body very clearly told me to sit back down and rethink my life choices.

Start with these basics:

• Diaphragmatic breathing (fancy term for belly breathing)
• Gentle pelvic floor contractions (aka Kegels, but done properly)
• Simple stretches that feel good

Building Your Foundation with Nourish Move Love

One resource that literally saved my postpartum fitness journey was discovering Nourish Move Love. Their postpartum workout program is like having a friend who's both a fitness expert and a mom holding your hand through the process. They understand that some days, success means doing five minutes of gentle movement while your baby contact-naps on you.

For more guidance, check out the CDC's recommendations for postpartum physical activity and tips for safely returning to exercise after childbirth.

Creating Your Postpartum Workout Plan

Here's what I've learned about creating a realistic workout plan when you're deep in the trenches of early motherhood: flexibility is everything. Some days, you might feel up for a 20-minute strength session. Other days, success might look like doing pelvic floor exercises while warming up a bottle with your portable bottle warmer (multitasking at its finest!).

The Real Talk About Recovery

Can we have an honest moment? Recovery isn't linear. Some days I felt amazing and ready to conquer the world. Other days, just getting up from the nursing chair felt like an Olympic sport. Listen to your body – it's been through a lot! I found that taking care of the basics first made a huge difference. For instance, when I was dealing with sore nipples during those early weeks, my Silver Nursing Cups from Go Mommy were a lifesaver. They helped me heal faster, which meant I could focus on gradually building my strength back.

Practical Tips for Success

Here are some real-world strategies that actually worked for me:

• Keep your workout clothes ready to go – I sleep in them sometimes (no judgment)
• Use baby's tummy time as your workout time
• Break up your workout into 5-minute chunks throughout the day
• Make peace with imperfect workouts

Understanding Your Postpartum Body

Let's talk about diastasis recti – that separation in your abdominal muscles that nobody warns you about. When I first learned about it, I was already doing crunches (oops). Working with resources like Nourish Move Love's diastasis recti program helped me understand how to properly rebuild my core strength without making things worse.

The Mental Game

Here's something they don't tell you in those postpartum workout guides: the biggest challenge isn't physical – it's mental. Some days, you might feel guilty for taking time to exercise. Other days, you might feel frustrated that you can't do what you used to. I've been there, and I want you to know that these feelings are completely normal.

Remember: You're not "bouncing back" – you're moving forward. Your body created and nourished a whole human being. That deserves respect and patience, not punishment through excessive exercise.

In my next post, I'll share my favorite beginner-friendly postpartum workout routines that you can actually do with a baby who thinks sleep is optional. Until then, be gentle with yourself, and remember that every small step counts – even if that step is just doing pelvic floor exercises while waiting for your coffee to brew!

Building a Safe and Effective Postpartum Workout Routine

Let's dive into what actually works when it comes to postpartum at-home workouts. Remember that day I tried following a "quick 30-minute workout" on YouTube? Three interruptions, one diaper blowout, and two feeding sessions later, I finally finished – a mere four hours after I started. That's when I realized I needed to get real about what postpartum fitness actually looks like.

The Core Comeback: Pelvic Floor Exercises Postpartum

After my first attempt at a plank left me feeling like my insides were falling out (not a great sensation, let me tell you), I learned that rebuilding core strength isn't about doing a million crunches. It starts with those pelvic floor exercises after birth that nobody really talks about enough. Think of it like rebuilding a house – you need a solid foundation before you start decorating the walls.

My Go-To Postpartum Workout Program

Through trial and error (mostly error), I discovered that the best postpartum workout plan is one you'll actually do. For me, that meant breaking everything into 10-minute chunks. I'd do pelvic floor exercises while bottle-warming with my portable Go Mommy warmer (multitasking for the win!), squeeze in some gentle stretches during tummy time, and sometimes even manage a few squats while wearing my little one in the Go Mommy carrier.

For additional resources, check out the HSE's guidelines on postpartum exercise for helpful tips and advice.

Making Postpartum At-Home Workout Actually Work

Here's what my realistic workout schedule looks like:

• Morning: 5-minute pelvic floor routine while the coffee brews
• Mid-morning: 10-minute gentle stretching during baby's first nap (if we're lucky)
• Afternoon: Baby-wearing squats and lunges while doing household tasks
• Evening: 10-minute core work when partner takes baby duty

The Nourish Move Love Method

I've become a huge fan of the nourish move love postpartum approach because it's realistic and gentle. They understand that some days, success means doing three proper breathing exercises while your baby cluster feeds. Their diastasis recti program has been particularly helpful in understanding how to properly engage my core without making things worse.

The Real Talk About Recovery and Movement

Can we discuss how nobody tells you that your body might feel like a stranger for a while? Those first few weeks of postpartum stretches felt weird and wonderful at the same time. I found that wearing my Silver Nursing Cups from Go Mommy during gentle movement sessions was a game-changer – they protected my sensitive areas while allowing me to focus on rebuilding strength.

Move Nourish Love: A Balanced Approach

The best postpartum workout program isn't just about exercise – it's about nourishing your body and loving yourself through this transition. Some days, that might mean a full 20-minute strength session. Other days, it might mean gentle stretching while your baby contact naps on your chest.

Building Your Postpartum Exercise Library

Over time, I've built up a collection of go-to moves that actually work in real life:

• Wall pushups (because regular ones are still a work in progress)
• Glute bridges while baby plays on their mat
• Standing core work while wearing baby
• Gentle yoga flows during naptime (when it happens)

Creating a Sustainable Routine

The key to postpartum fitness success? Making it work for YOUR life. I've learned to be creative with my workout spaces and times. Sometimes that means doing squats while warming bottles, or lunges while pushing the stroller. And you know what? That counts!

The Mental Game of Postpartum Fitness

Let's talk about the elephant in the room: mom guilt. That voice that says you should be doing something else when you take time to exercise? I've learned to talk back to it. "Yes, I could be folding laundry right now, but moving my body helps me be a better mom."

Progress Over Perfection

Remember that viral post about the mom who ran a marathon six weeks postpartum? Yeah, that's not normal or necessary. Your postpartum fitness journey is yours alone. Some days, progress means doing three proper pelvic floor contractions. Other days, it might mean a full workout. Both are valid.

Equipment That Actually Helps

While you don't need much to start, I've found a few things genuinely helpful:

• A supportive baby carrier (my Go Mommy carrier pulls double duty as workout equipment)
• Resistance bands (they take up zero space)
• A yoga mat (because floor exercises on hardwood are no fun)
• Silver Nursing Cups (because comfort matters during movement)

Making It Work in Real Life

The best postpartum workout is the one that fits into your actual life, not your ideal life. I've learned to embrace the chaos and find movement opportunities in everyday moments. Sometimes that means doing heel slides while playing peek-a-boo, or squats while wearing baby and warming a bottle with my portable warmer.

Looking Ahead: Your Postpartum Fitness Journey

Remember, this is a season of life, not a race to "bounce back." Your body just did something amazing, and it deserves patience and care as it heals. Focus on movements that make you feel good, and celebrate every small victory – whether that's a successful pelvic floor exercise or a complete workout session.

Stay tuned for the final part of this series, where I'll share specific workout routines and modifications that have worked for me and other real moms in the trenches of early motherhood. Until then, keep moving, keep breathing, and remember that you're doing an amazing job!

Creating Your Perfect Postpartum At-Home Workout Routine

Let's wrap up this journey with the real MVP of postpartum fitness - finding what works for YOU. After countless attempts at following "perfect" workout plans while wearing my Go Mommy carrier (which, by the way, has been a lifesaver for sneaking in those standing exercises), I've learned that the best postpartum at-home workout is one that fits into the beautiful chaos of new motherhood.

The Reality of Postpartum Workout Plans

You know those Instagram posts showing moms doing perfect push-ups while their babies peacefully play nearby? Yeah, that's not real life. In my experience, postpartum workouts often involve pausing mid-squat to grab a fussy baby or doing pelvic floor exercises while warming bottles with my trusty Go Mommy portable warmer. And guess what? That's completely okay!

Nourish Move Love: More Than Just Exercise

The nourish move love approach has been my north star through this journey. It's not just about the physical movements - it's about nurturing your body while it heals. I've found that wearing my Silver Nursing Cups during gentle exercises helps me feel supported and comfortable, especially during those early weeks when everything feels extra sensitive.

Building Your Postpartum Exercise Foundation

Let's talk about creating a sustainable routine that actually works in real life. Here's what I've found most effective:

• Start with gentle pelvic floor exercises postpartum
• Gradually incorporate postpartum stretches
• Add strength training as you feel ready
• Listen to your body - always

The Power of Pelvic Floor Exercises After Birth

Can we have an honest conversation about pelvic floor health? These exercises might not be Instagram-worthy, but they're absolutely crucial. I started with basic breathing exercises while feeding my baby, gradually working up to more targeted movements. The nourish move love diastasis recti program was particularly helpful in understanding proper form.

Making Progress on Your Terms

Remember that viral post about bouncing back in six weeks? Let's toss that unrealistic expectation right out the window. Your postpartum journey is unique, and progress looks different for everyone. Some days, success might mean doing three proper squats while wearing your baby. Other days, it might mean managing a full 20-minute routine.

Creating a Realistic Schedule

Here's what works for me:

• Early morning: Quick pelvic floor work while the coffee brews
• Mid-morning: Baby-wearing exercises using my Go Mommy carrier
• Afternoon: Gentle stretching during tummy time
• Evening: Core work if energy permits

The Best Postpartum Workout Program Features

Through trial and error, I've found that the most effective programs share these characteristics:

• Flexible timing - because baby schedules are unpredictable
• Modified movements for different fitness levels
• Focus on proper form over intensity
• Integration with daily activities

Move Nourish Love: A Sustainable Approach

The move nourish love philosophy has taught me that sustainable progress comes from balance. Some days you might feel energized for a full workout; other days, gentle movement is enough. Both are valuable parts of your recovery journey.

Essential Tools for Success

While you don't need a fully equipped home gym, certain items have made my postpartum fitness journey easier:

• A supportive baby carrier (my Go Mommy carrier has been invaluable)
• Comfortable nursing support (Silver Nursing Cups for protection during movement)
• Resistance bands for strength training
• A good yoga mat for floor work

Integrating Movement Into Daily Life

Some of my best workout moments happen during regular mom duties. Squats while warming bottles with my portable Go Mommy warmer, lunges while putting away laundry, or core work during floor play with baby - it all counts!

Final Thoughts on Your Postpartum Journey

As we wrap up this series, remember that your postpartum fitness journey is exactly that - YOURS. There's no one-size-fits-all approach, and that's perfectly okay. Focus on movements that make you feel strong and supported, celebrate small victories, and be patient with your progress.

Looking Forward

Whether you're just starting your postpartum fitness journey or months into it, remember that every step forward counts. Keep moving, keep nurturing your body, and most importantly, be kind to yourself. You're doing amazing things, mama!

And if you're looking for more support on your journey, remember that tools like the Go Mommy carrier for active movement, Silver Nursing Cups for comfort during exercise, and the portable bottle warmer for multitasking workouts are here to help make your fitness goals more achievable. Because sometimes, the right support makes all the difference.

Here's to strong mamas everywhere - whether you're doing your first postpartum stretch or crushing your fitness goals while wearing your baby. You've got this, and I'm right here with you on this beautiful, messy journey of postpartum recovery.

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