How to Create a Postpartum Movement Routine That Supports Your Journey

Hey Mama,

We know that after giving birth, getting back into a fitness routine can feel overwhelming. Between feeding, diaper changes, and sleepless nights, carving out time for yourself can seem impossible. But the truth is—you can prioritize your wellness in a way that works for your body, your energy, and your schedule.

Here’s how to move through each stage of postpartum in a way that supports your recovery and helps you feel strong, confident, and energized.

Early Postpartum (0–6 weeks)

In the first few weeks, your body is healing and adjusting. The goal isn’t about intensity—it’s about reconnecting with your body and gently restoring function.

Focus on:

• Gentle breathing to reconnect with your deep core muscles

• Pelvic floor activation and relaxation

• Light stretching to ease tension in your back, hips, and shoulders

• Short, mindful walks to get circulation moving

Try these:

• Diaphragmatic breathing while lying or seated

• Pelvic tilts or gentle bridges

• Short stroller walks around your neighborhood

This stage is about patience and awareness—every small movement counts.

Early to Mid Postpartum (6–12 weeks)

Now that your body is a bit stronger, you can gradually start adding functional movements that restore strength, mobility, and confidence.

Focus on:

• Core engagement and spinal stability

• Rebuilding lower body strength for lifting and carrying

• Gentle cardio and mobility work

Try these:

• Supported squats or mini lunges

• Bird dog variations for core and back

• Glute bridges with gentle repetition

• Stroller walks with a slightly faster pace

  
  

This is about feeling capable in your body again while keeping it realistic and manageable.

Later Postpartum & Progression (3+ months)

As you continue recovering, it’s time to strengthen and energize your body for everyday life. Think functional, full-body movement that helps with lifting, carrying, and moving confidently throughout your day.

Focus on:

• Functional strength

• Core stability and posture

• Cardiovascular endurance

• Maintaining consistency without feeling overwhelmed

Try these:

• Side planks or modified planks for your obliques and deep core

• Squats to strengthen your lower body

• Deadlifts with light weights for your posterior chain

• Stroller walks with gentle hills or intervals

You don’t need a gym or a long session—short, mindful workouts, stroller walks, or baby-friendly classes are perfect ways to prioritize your wellness without choosing between motherhood and self-care.

Tips for Fitting Fitness Into Your Mama Life

1. Start small and stay consistent—even 10 minutes counts.

2. Focus on functional movements that help you in daily life.

3. Use what you have—your stroller, resistance bands, or a wall are all tools you need.

4. Listen to your body and progress at your pace.

5. Join supportive classes—prenatal and postnatal classes give you guidance, confidence, and community.

   
   

Mama, remember—this is your journey. Every step you take to move your body and care for yourself is a step toward feeling strong, capable, and confident again. Be kind to yourself, honor your progress, and celebrate the small wins along the way.