Postpartum exercise and workout plan you can do at home

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In the past, you may have struggled with those last five pounds on more than one occasion. You also might have tried multiple fad diets to shrink yourself down to the “ideal” size. Then you got pregnant and with slight horror watched the scale steadily climb throughout the next nine months. But, you knew it was for a good cause and told yourself you’d lose it all as soon as the baby was born. A postpartum exercise plan was at the top of your priority list pre-baby. 


Now – you’re a few months postpartum and the baby weight didn’t magically disappear or melt off like you thought it would. You have no idea how you could even fathom a trip to the gym. You’re still breastfeeding and really don’t want to tank your supply, but you have to do SOMETHING to get back in shape.


I know that feeling well. Luckily, I lost weight by breastfeeding. However, like most moms, I still looked six months pregnant when I got home from the hospital. It was terrifying to think I’d be in maternity pants forever. I didn’t want to leave her to go to the gym, and I was nursing so I couldn’t go too far anyway. Since we live in the age of the internet, and I found these awesome resources and various postpartum exercises you can do from the comfort of your living room!


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Getting back in shape after a baby is a priority for many moms, but without time to go to the gym it can be hard to fit in fitness. Check out these great videos and workout plans you can do from home, and some even incorporate your baby! Get your body back with these postpartum workout plans.



Postpartum Workout: Love your New Mom Body

Bootcamp inspired workout from Parenting Magazine that claims results in as little as 10 minutes per day.


Postnatal Yoga


Postpartum Exercise: The Tracy Anderson Weight Loss Workout for New Moms

This article was published by Parents magazine. It focuses on the strength training moves you need to get back in shape, and also suggests a four-phased approach to integrating cardio back into your schedule.


Do you need variety and someone to really create a specific training program you can do in your home? What to Expect published a list of the best workout subscription services for new moms.


Postpartum Workout Class: Babies at the Barre

Tori realized the struggle new moms had when they tried to get to the gym, so she created Babies at the Barre. Many of the classes are via live stream, so you don’t need to find a studio!

BodyFit by Amy – 18 Minute Mommy & Me Workout

Amy’s workout can be done with babies of all ages, but I wouldn’t recommend doing a workout with a baby who doesn’t have good neck control. She mentions there are variations, but I’m just overly protective.



Diastasis Recti Repair

Do you have Diastasis Recti? Check out these options to help repair those muscles after birth!


Both of these videos are 8-10 minutes and have comments from users that tout the effectiveness of each of the exercise groups.



This video takes a little bit of time up front to explain what has happened to your belly and how the stomach muscles have stretched. She explains how the exercises will repair the muscles and pull them back together.




The biggest myth I want to dispel is that you need hours and have to go to a gym to get back in shape as a new mom. There are so many articles that include great exercises you can do at home. You can also even find FREE YouTube videos for postpartum exercise that incorporate full body workouts.


Taking care of yourself and your baby is priority #1 as a new mom. However, after your six-week checkup, you can begin incorporating fitness back into your life. I wasn’t able to physically get back to the gym until a year after my daughter was born. I didn’t want to give up on exercise completely, so I incorporated a lot of walking into our weeks since she could come too.


Your body may look different now, but it’s so much stronger.  By the way, you recently performed a miracle. You’ll get back to your pre-baby self. Just take a deep breath and go one exercise at a time.


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  1. YouTube workouts have been my jam lately! I love the variety and options for working all parts of your body. There are also so many to choose from that are quick. I recently came across the Mommy & Me workout you share and the 8-minute one for DR. My ab separation seemed much more after my second pregnancy so was searching for moves I could do without making my DR worse. Being able to search for a workout online without having to go through the hassle of leaving the house and going to a gym is such a convenience when you are a mom of young children. If anything, 10-15 minutes of some movement is good for your mental health, too!

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