I just passed the six-week mark since having Hayes and today I completed my first postpartum workout. I was genuinely excited to be back in the gym after an extended break. My approach to postpartum fitness is simple: prioritize rest, focus on recovery, and savor time with my baby. Exercise was low on my priority list at first because:
1) Between breastfeeding, burping, staying hydrated, and feeding myself, fitting a workout into the day felt nearly impossible.
2) I spent a lot of time writing and preparing the Pregnancy Program I’m launching this summer, which reinforced how important it is to prioritize recovery after birth.
I waited until day 16 to take my first real walk around the neighborhood and until week six to return to the gym. For that first session I followed a gentle movement plan: mostly bodyweight and lighter-weight exercises, plenty of stretching, and restorative breathing. I also used our infrared sauna for the first time in a year — it felt incredible and deeply relaxing.
Resistance bands have been a game changer as I ease back into postpartum workouts. I keep a band nearby for nearly every exercise; they offer supportive resistance and sometimes that’s all you need. I use a three-piece cloth band set that stays put and feels comfortable against the skin — the grippy inner ring prevents slipping, which is especially helpful during low-impact or glute-focused movements.
Day 1 PP Workout
- Incline walking to build gentle cardiovascular endurance
- Bosu ball mobility and breath work: figure 4 stretches, side bends, and focused breathing
- Posterior chain mobility: deep lunges, runner’s lunge, pyramid pose, hamstring stretches
- Resistance training: weighted squats (bodyweight, barbell, or dumbbell), banded alternating lunge to squat, alternating side planks on a bench
- Cool down and stretching: adductor stretch, forward fold, hamstring stretch
- Infrared sauna for recovery and relaxation
Keeping movement gentle and deliberate was the goal for this first session. Emphasizing mobility and core-friendly strength moves felt supportive for my body while still giving the satisfaction of a real workout.
Working out throughout pregnancy — in my case up until three days before I gave birth — helped me stay energized and feel strong. I believe consistent, sensible exercise during pregnancy contributed to a smoother recovery afterward. During pregnancy I followed a Strength Level Up program that balanced strength training, resistance band work, walking, and mobility. I also tested many of the workouts being included in my upcoming pregnancy guide to ensure they were effective and safe.
If you want more pregnancy- and postpartum-friendly workouts, nutrition tips, and gear recommendations, check the pregnancy section on my site. It includes workout ideas, practical nutrition advice, and the postpartum and pregnancy items I rely on most.