I just passed the 6 week mark since having Hayes and officially got my first postpartum workout in! I was so excited to spend some time in the gym after an extended period off. My goal for postpartum workouts is to lean into resting, recovery, and just enjoying time with my baby. Honestly, working out was the last thing on my mind because:
1) Between breastfeeding, burping, hydrating, and feeding myself… I don’t think I could have even fit it into my day.
2) I’ve spent lots of time writing and studying for the Pregnancy Program I’m launching this summer, and I learned just how important it is to prioritize recovery after birth.
I waited until day 16 to go on my first real walk around our neighborhood and week 6 to even step foot in my gym. I made a gentle movement plan for myself for my first postpartum workout, which included lots of bodyweight exercises, lighter-weight exercises and more than anything else, stretching! I also got to use our infrared sauna today, which I haven’t been able to use for a year – it felt incredible.
I highly recommend using resistance bands to ease back into your postpartum workouts. I keep mine close for every exercise – it feels great to have extra support, and sometimes a band is all the resistance you need! I’ve been using the 3-Piece Resistance Band Set from Rec Sweat for years and now they’re the only bands I use. The bands are a super thick and durable cloth with a grippy inner ring which means they never slide down your legs. I swear these bands are the most comfortable option I’ve ever come across!
Day 1 PP Workout
- Incline walking
- Bosu ball stretching: figure 4s, side bend stretch, focused breathing
- Posterior chain stretching: deep lunges, runners lunge, pyramid pose, hamstring stretch
- Resistance training: weighted squats (bodyweight, barbell, or dumbbell), banded alternating lunge to squat, alternating side planks on bench
- Stretching/cool down: adductor stretch, forward fold, hamstring stretch
- Sauna
Watch the reel I made of my first workout back here.
Working out throughout my entire pregnancy (up until 3 days before I gave birth) kept me energized and feeling so strong. I also believe that consistent exercise during pregnancy helped with my recovery post-birth. During my pregnancy I followed my Strength Level Up program, and then I tested all the workouts for my upcoming pregnancy guide. It was a good mix of strength training, resistance training, walking, and stretching.
If you’re looking for more pregnancy-friendly workouts and postpartum content, checkout the PREGNANCY section on my site. You’ll find lots of workouts, nutrition information, and the pregnancy and postpartum items I can’t live without.
