Full Body Postpartum Workout

Updated: Oct 13


Hey there, mama! If you’re reading this, chances are you’re looking for some guidance getting back into your workout routine after having a baby. Well, you’ve come to the right spot! As a new mom, and personal trainer with a pre/postnatal certification, I have a passion for helping women feel comfortable and confident in their own skin postpartum.


After having a baby, I felt like I was completely starting over. I’ve never felt so weak or foreign in my own skin. It can be frustrating and discouraging, I know! But I’m here to tell you that you CAN feel strong and confident again after having a baby with the right exercises. You don’t need fancy equipment, you don’t need to pay hundreds of dollars a month for a gym membership or a personal trainer, you don’t need to spend hours each day running or exercising – No, you don’t need any of these things.


What you need to know is how to properly engage your innermost core (Transverse Abdominis), I have a post on how to do that here. Reconnecting with your core and retraining the muscles most affected by pregnancy will allow you to build strength and endurance at a much quicker pace than jumping into an exercise routine that is too vigorous. Doing too much too soon when postpartum can only cause more harm than good! So, here’s my advice for you: take is slow! Start small and slowly work your way back up to exercising at an intensity that you used to prior to pregnancy.


The workout below is a great full-body workout for those who have been cleared for exercise by their OBGYN or Doctor. If you not yet been cleared for exercise, I would not advise you to complete this workout!



When designing my postpartum workouts, I always have my clients start with core work so they’re not fatigued when trying to make that mind-muscle connection! Another tip, instead of counting reps shoot for a timeframe! This way you’re focusing less on counting and more on tapping into your inner core (TVA)! Once you’ve completed the core circuit, move onto the full-body circuit, but still be mindful of engaging your core throughout each movement!


Core Circuit

**30-45 Seconds for each movement. Repeat 3x**


TIP: Engage before movement! Think of pulling your belly button to your spine and keep that lower back pressed against the floor at all times! When you begin to feel your core lose tension, stop, set your self back up and start again!


1. Alternating Arm Raises


Focus on keeping your core engaged and torso in one place, don’t let it sway.


2. Bent Knee Lifts


Engage your core and control your movement! The only thing that should be moving is your legs


3. Bent Knee Drops


Don’t let your lower back lift as your drop, keep both hip bones on the floor at all times.


Full Body Circuit

**30 Seconds for each movement. Repeat 3x**


TIP: Move at your own pace! Go slow, keep your movements controlled & core engaged. Keeping good form is key. Follow the tips provided in the video!


  1. Prisoner Squat

  2. Split Squat Punches (Each Side)

  3. Low Squat + Upright Row (Each Side)

  4. Reverse Lunge + Oblique Reach (Each Side)

  5. Underhand Extensions + Rotation

  6. Modified Jacks (Each Side)

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