After having my daughter, I was scouring the Internet for postpartum workouts. I knew that losing my pregnancy weight wouldn’t be easy, but I was going to at least put in the work.
To be honest, it was hard finding workout plans that specifically had postpartum exercises.
Not to say that you can’t do “regular” exercises, but the truth is that you have to be careful since you’re still recovering. So the option of having some man with a six-pack yell at me to do pushups and burpees was out of the equation.
I eventually stumbled upon a postpartum workout plan that helped ease me back into working out but was also a challenge. It was the perfect combination!
I figured that if I was looking for these workouts, some other moms are out there trying to find them as well. So here’s my list of postpartum workouts that you can do from home.
5 Online online workout programs for new moms
Although it should go without saying, you should consult your doctor before starting any postpartum workout plan. They’ll give you the ok when you can do more intense physical activity.
NourishMoveLove was the first site that I came across when I was looking for postpartum workout plans. I really liked this one because it was actually a full month’s calendar of workouts. This meant that I didn’t have to guess about what I needed to do each day.
The workout plan is absolutely free to download and access. Most of her workouts are on her YouTube channel and website.
2. X28 Fitness
After doing the workouts from NourishMoveLove, I was ready to kick things up a notch. This time I decided to invest in X28 Fitness after hearing about them on a podcast.
Technically, this workout program isn’t specifically for postpartum; however, I found that I was among many other new moms looking to get back in shape.
The reason that I went with the program was that it included workouts at various levels–from beginner to extreme–and it came with a meal plan. So this program is the total package if you want to get snatched back.
They’re always running a sale, so you can catch the program for as much as 50% off. You get a new set of workouts every month, which means your body won’t get used to the exercises.
3. Bodies after Babies
Every new mom is dying to get rid of that baby belly. Yea, it’s cute when there’s an actual baby inside, but not so much when they’re out. Bodies After Babies has a whole playlist of exercises to specifically target this problem. These workouts specifically target the after-baby belly and diastasis recti.
4. Pregnancy and Postpartum TV
If you’re a fan of yoga, then the Pregnancy and Postpartum TV youtube channel has some exercises for you! With over 50 workouts dedicated to postpartum recovery, you can choose from yoga, HIIT, and of course, core.
The great thing about these videos is that some come with modifications. So if you’re not fully able to do the exercises just yet, you can find easier alternatives to still get your workout in.
5. Body Fit by Amy
Body Fit by Amy is another YouTube channel that has tons of workouts that you can do at home. In particular, she has 46 postnatal workouts that you can choose from.
Her playlist also includes mommy-and-me exercise routines that you can do with your little one and stretches for breastfeeding moms.
Postpartum workout clothes & gear
You’re obviously going to need some postpartum workout clothes and gear. Here are the items that I picked up for my postpartum weight loss journey.
High waisted yoga pants
Accessories & equipment
Final thoughts on postnatal workouts
On a final note, the most important thing to remember when it comes to postpartum workouts is to take things at your own pace. Don’t let social media and other recovery stories make you feel less than anyone else. This is your own journey and you should take as much time as you need!