Postpartum Workouts

First things first: Make sure you get cleared to workout by your doctor or healthcare provider!


I had my son about five months ago and when I got cleared to workout I was struggling to find any information about exercising after having a baby! Personally it took me a little longer than others to get cleared because I had a c-section and my body started rejecting the sutures. So, I didn’t get cleared to workout until 11 weeks postpartum.

Once I got cleared I was searching for ways to get back into a workout routine where I could get stronger for my baby. In this blog I’m going to share with you a 30 day challenge I created and a postpartum fitness timeline that can hopefully benefit you as much as it did for me. (Just remember: take it slow when you start and to make sure not to push yourself.) Every body is different and everyone heals differently, that is why you need to make sure you consult with your doctor before starting any workouts.

Some signs that you’re pushing yourself too much:

  • Bleeding
  • Any sort of pain during exercising
  • You feel exhausted majority of your day
  • Your muscles are sore for an unusual amount of time

8-12 Weeks Postpartum:

Moderate Exercises like: Yoga, Walking, Hip Thrusts, and extremely light weight training. If you had your baby naturally then you should be able to go swimming as well, however, if you had your baby via c-section, you may want to hold off on swimming until closer to the 12 weeks.

12+ Weeks Postpartum:

Gradually working your way back to exercising as much as you want. You will be able to start running, swimming, lifting, and training as much as you’re comfortable with.

30 Day 12+ Week Postpartum Challenge:

2018-08-30 10_55_50-30 dAY CHALLENGE.pdf - Adobe Acrobat Reader DC

Click here for Printable PDF: 30 DAY CHALLENGE


Let me know what you thought! Please leave feedback below and subscribe to my page!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.