Just had a baby? First of all, congratulations on your new bundle of joy! Your body has gone through an amazing journey, and now you might be wondering how to start getting active again.
Getting back to exercise after having a baby needs to happen slowly and safely. This guide about postpartum workout plan week by week will help you ease back into fitness over the next six weeks without overwhelming your recovering body.
Each week builds on the one before, starting with gentle movements and gradually adding more as your strength returns. Remember that every mom recovers differently, so always listen to your body and get your doctor’s approval before starting any postpartum workout plan.
Table of Contents
- Week 1: Gentle Beginnings
- Week 2: Building Foundation
- Week 3: Increasing Movement
- Week 4: Gaining Strength
- Week 5: Adding Intensity
- Week 6: Finding Your Rhythm
- Tips for Success
- FAQ’s
- Conclusion
Week 1: Gentle Beginnings
Your first week after having a baby is all about rest and gentle recovery. Your body needs time to heal, so don’t rush into exercise.
Start with these simple activities:
Deep breathing
Take 5 minutes a few times each day to breathe deeply. Place your hands on your belly and feel it rise and fall. This helps reconnect with your core muscles.
Gentle walking
A short 5-10 minute walk around your home or yard is perfect. Don’t worry about distance or speed.
Pelvic floor exercises
Do gentle Kegel exercises while sitting or lying down. Tighten the muscles you use to stop peeing, hold for 3 seconds, then release. Try 5-10 of these a couple times daily.
Remember to:
- Drink plenty of water
- Stop if you feel pain
- Rest when you feel tired
- Watch for any unusual bleeding
Your only job this week is to rest and begin gentle movement. Don’t worry about losing baby weight yet. Focus on healing and bonding with your baby.
Week 2: Building Foundation
By week two, you might feel ready to add a little more movement to your day. Your body is still healing, so keep everything gentle.
What to do this week:
Walking is still your best friend! Try to go for 10-15 minutes once or twice a day if you feel up to it. Fresh air is good for both you and baby.
Add these simple exercises to your routine:
1. Shoulder rolls
Sit comfortably and roll your shoulders forward 5 times, then backward 5 times. This helps with upper back tension from feeding and holding your baby.
2. Wall push-ups
Stand facing a wall with your feet hip-width apart. Place your hands on the wall at shoulder height. Bend your elbows to bring your chest toward the wall, then push back. Start with 5 and work up to 10.
3. Pelvic tilts
Lie on your back with knees bent. Flatten your lower back against the floor by gently tilting your pelvis. Hold for 3 seconds, then release. Repeat 10 times.
Remember to stop any exercise that causes pain or if you notice increased bleeding.
Week 3: Increasing Movement
You’re almost a month postpartum! Your body has made amazing progress in healing, and you can start adding more structure to your movement routine.
This week, aim for:
- 15-20 minute walks daily
- 5-10 minutes of gentle strength exercises
- Continued pelvic floor work
Try this simple circuit:
Glute bridges
Lie on your back with knees bent, feet flat on floor. Lift your hips toward the ceiling, squeezing your buttocks. Lower slowly. Do 10 repetitions.
Modified bird dog
On hands and knees, keep your back flat. Extend one arm forward while keeping everything else stable. Return to start. Repeat with other arm. Do 5 on each side.
Seated leg extensions
Sit in a chair. Straighten one leg until parallel to the floor. Lower slowly. Do 8 on each leg.
Listen to your body! Some days you might do all exercises, other days just a short walk. Both are wins!
Week 4: Gaining Strength
Welcome to week 4! You’ve reached an important milestone in your postpartum journey. Many moms start feeling more like themselves around this time.
This week you can:
- Extend your walks to 20-25 minutes
- Add light resistance training
- Focus more on core recovery
Your Week 4 Workout Plan:
Morning
10-minute walk + 5 minutes of pelvic floor exercises
Afternoon
Try this mini workout when baby naps:
- Modified planks from knees (hold for 10-15 seconds, repeat 3 times)
- Standing wall squats (10 repetitions)
- Gentle side bends while standing (8 each side)
Evening
Another 10-minute walk if you feel up to it
Important reminder: Watch for signs your body isn’t ready, like:
- Feeling very tired after exercise
- Increased bleeding
- Pain in your pelvic area
- Feeling that something is “falling out”
These might mean you need to dial back and take things slower.
Week 5: Adding Intensity
Five weeks postpartum! Your body is continuing to heal and strengthen. This week you can start adding a bit more challenge to your workouts, but remember to progress gradually.
Your Week 5 Plan:
Walking
Continue with daily walks, now aiming for 25-30 minutes. You can try adding a few small hills if you feel ready.
Strength training
Try this simple routine 2-3 times this week:
- Modified push-ups (from knees): 2 sets of 8
- Bodyweight squats (not too deep): 2 sets of 10
- Standing rows using a resistance band: 2 sets of 12
- Glute bridges with 2-second hold at top: 2 sets of 10
Core focus
Your core needs special attention after pregnancy. Try these exercises:
- Toe taps: Lie on back, knees bent at 90 degrees. Slowly lower one foot to tap the floor, then return. Alternate sides for 10 reps each.
- Gentle side planks from knees: Hold for 10 seconds on each side.
Many moms find week 5 is when they start feeling stronger and more confident in their bodies. However, if you had a C-section, you might need to modify or wait longer before trying some of these exercises.
Week 6: Finding Your Rhythm
You’ve made it to week 6! This is often when many doctors give the green light for more regular exercise. Always check with your healthcare provider before moving forward.
By now, you may notice:
- More energy throughout the day
- Better sleep (when baby allows!)
- Stronger core and pelvic floor
- Improved mood after exercise
Your week 6 workout options:
Mix and match these throughout the week:
Cardio day
30-minute walk with stroller, possibly adding short 30-second bursts of faster walking
Strength day
Complete circuit of:
- Squats: 12 repetitions
- Modified push-ups: 10 repetitions
- Standing band pulls: 12 repetitions
- Pelvic tilts: 15 repetitions
- Rest 60 seconds, repeat 2-3 times
Recovery day
Gentle stretching for 10 minutes + short walk
Try to fit in 3-4 workouts this week, but be flexible! Some days you might only manage 10 minutes while baby naps, and that’s perfectly fine.
Mom tip: Many moms find working out with their babies to be fun and practical. Try holding baby while doing gentle squats or kissing them each time you come up from a crunch!
Tips for Success
Staying active as a new mom isn’t easy, but these tips can help you succeed with your postpartum workout plan:
Work with your schedule, not against it
- Exercise in short 10-minute chunks throughout the day
- Keep exercise clothes ready so you can quickly change when baby naps
- Lower your expectations—even 5 minutes of movement counts!
Listen to your body
- Pain is never normal—stop if something hurts
- Some days you’ll need more rest than others
- Watch for signs you’re doing too much (increased bleeding, exhaustion, pain)
Make it sustainable
- Choose activities you actually enjoy
- Include baby in your workouts when possible
- Find online communities of other postpartum moms for support
Focus on nutrition too
- Stay hydrated, especially if breastfeeding
- Eat regular meals to fuel your recovery
- Don’t cut calories dramatically—your body needs energy to heal
Be patient and kind to yourself
- Your body did something amazing!
- Progress isn’t always linear
- Compare yourself only to where you started, not to others
Remember that getting back in shape after having a baby is a marathon, not a sprint. The healthiest approach is the one you can maintain long-term.
FAQ’s
Most doctors recommend waiting until your 6-week checkup for regular exercise. Start with gentle movements like walking and pelvic floor exercises right after birth.
The 5 5 5 rule means: 5 minutes of pelvic floor exercises, 5 minutes of core work, and 5 minutes of total body movement daily during early recovery.
Focus on deep core exercises, good posture, healthy eating, and consistent gentle workouts. Be patient, your body needs time to heal properly.
Walking, pelvic floor exercises, and gentle core work. As you heal, add swimming, yoga, and light strength training with proper form.
Conclusion
Congratulations on completing your first six weeks of postpartum recovery! You’ve taken important steps to rebuild your strength and fitness while giving your body time to heal.
Remember that every mom’s journey is different. Some women feel ready for more intense workouts after six weeks, while others need more time. Both approaches are perfectly normal and okay.
As you continue beyond these six weeks, gradually increase the intensity and duration of your workouts based on how you feel. Consider joining a mom and baby fitness class or finding a personal trainer who specializes in postpartum fitness if you want more guidance.
The most important thing is to keep moving in ways that make you feel good, strong, and energized for the demands of motherhood. Your body has done something incredible—treat it with care and appreciation as you continue your fitness journey.
Now go ahead and enjoy this special time with your baby, knowing you’re taking great care of yourself too!
Note: Always get clearance from your healthcare provider before starting any postpartum exercise program. This plan is a general guide and may need to be adjusted based on your specific situation, especially if you had complications during pregnancy or delivery.
Ajay Rathod is the founder of Fitness Zain. He shares easy-to-follow tips on fitness, healthy eating, and wellness. His goal is to help people live strong, active, and healthy lives.