Postpartum Workout Plan To Explore

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Published: July 17, 2023

The journey of pregnancy can often render women physically stagnant and inactive, a natural outcome given the circumstances. However, after childbirth, it becomes crucial to initiate exercises that aid in reestablishing control over weakened muscles and restore the body’s natural vitality. This article presents a comprehensive postpartum workout plan aimed at assisting you in regaining your balance and reclaiming control over your physical well-being. For those who aspire to work on their bodies but lack experience, we strongly recommend considering the guidance of a personal trainer in Dubai. These exercises are thoughtfully designed to incorporate everyday movements, allowing you to address the muscular losses commonly encountered during pregnancy.

Taking Small Steps Towards Postpartum Fitness

Embarking on the journey to regain your fitness after pregnancy can be a challenging task, but with a gradual approach, you can achieve your goals. Even if you did exercise during pregnancy, you will still need time to regain your strength. Therefore, it’s important to begin with small steps.

Firstly, it’s crucial to recognize that your body and muscles are fatigued after giving birth. Take the time to allow yourself to recover fully. Secondly, listen attentively to your body’s signals as you engage in workouts, adjusting intensity and duration accordingly. An added bonus of regular exercise is its positive impact on your skin, addressing one of the common concerns associated with pregnancy.

A woman is practising a yoga pose in front of a bridge.
Postpartum exercises are a great way to re-activate your muscles after pregnancy

As a new mother, you are faced with numerous demanding responsibilities. After experiencing nine months of pregnancy, it’s natural to feel that your body is no longer in the shape it used to be. However, now that you have regained your strength and are ready to embark on your fitness journey, you have options to consider. You can choose to pursue your goals independently or seek the guidance of a compassionate female fitness trainer in Dubai who understands the unique challenges you face. Beginning with light walking or exercises that target the abdominal muscles can be a great starting point, allowing you to regain your core strength gradually. With a wide range of exercise options available, you can select what suits you best and gradually progress as your body adapts.

The experience of giving birth can leave many new mothers feeling overwhelmed, often causing them to neglect their own physical well-being. It’s understandable to feel weak and tired, especially with the added responsibilities of caring for a newborn. Finding time to exercise may initially seem challenging amidst these obligations. However, just as it took persistence to exercise during pregnancy, postpartum fitness also requires dedication. Over time, you will find it becomes easier to incorporate exercise into your routine. You will gradually regain your strength, both physically and mentally, fostering the motivation needed to continue on the path toward a rejuvenated and balanced body.

Benefits of a postpartum workout plan

A postpartum workout plan offers numerous benefits that can positively impact both physical and mental well-being. Some key advantages of engaging in a structured exercise routine after giving birth include:

  • Restoring Muscular Strength: Pregnancy and childbirth can result in weakened muscles, particularly in the abdominal and pelvic areas. A postpartum workout plan focuses on strengthening these muscles, helping to regain core stability and overall strength.
  • Enhancing Physical Fitness: Regular exercise improves cardiovascular health, boosts endurance, and increases overall fitness levels. Engaging in postpartum workouts can enhance your stamina, making daily activities and caring for your baby more manageable.
  • Promoting Weight Loss: Pregnancy often leads to weight gain, and losing excess weight after childbirth is a common desire for many women. A well-designed postpartum workout plan, combined with a healthy diet, can aid in shedding pregnancy weight and achieving a healthier body composition.
  • Boosting Energy Levels: Despite the initial fatigue experienced after childbirth, exercise has been shown to increase energy levels and combat postpartum fatigue. Engaging in physical activity releases endorphins, which can improve mood and provide a natural energy boost.
  • Improving Posture and Body Alignment: Pregnancy can alter posture and body alignment due to changes in weight distribution and hormonal shifts. A postpartum workout plan often includes exercises that target posture and alignment, helping to alleviate discomfort and promote better posture.
  • Managing Stress and Enhancing Mental Well-being: Exercise is known to be a powerful stress reliever and mood enhancer. Engaging in physical activity releases endorphins, which can alleviate postpartum blues, reduce stress, and improve overall mental well-being.
  • Bonding Opportunities: Some postpartum workout plans offer classes or group activities specifically designed for new mothers. Participating in these classes can provide an opportunity to connect with other women going through a similar journey, fostering a sense of community and support.

It is important to consult with a healthcare professional before starting any postpartum workout plan, particularly if you had a complicated pregnancy or delivery. Every birth is different. There are no two mothers that are the same, same as there are no two babies that are the same. Even if this is not your pregnancy and you know the “drill,” you should still consult your doctor. There are many ways to stay healthy after giving birth. They can provide personalized guidance based on your individual circumstances to ensure a safe and effective fitness routine.

Important considerations before you begin your postnatal exercise routine

A woman running while pushing a stroller representing a postpartum workout plan
Although starting on a postpartum workout plan has many benefits, you must approach exercising during this time with care.

While postnatal workouts offer numerous benefits, it’s important to be aware of potential risks and considerations associated with exercising after giving birth. It’s not only about avoiding injuries while working out. Here are some key points to keep in mind:

  • Healing and Recovery: Your body needs time to heal and recover after childbirth, especially if you had a cesarean delivery or experienced complications. Engaging in high-intensity workouts too soon can hinder the healing process and increase the risk of injury. It’s crucial to listen to your body and consult with your healthcare provider before starting any exercise routine.
  • Pelvic Floor Weakness: Pregnancy and childbirth can weaken the pelvic floor muscles, which can lead to issues like urinary incontinence. Certain high-impact exercises or activities that put excessive strain on the pelvic floor, such as jumping or heavy lifting, should be approached with caution. It’s advisable to include pelvic floor exercises and gradually strengthen these muscles before progressing to more intense workouts.
  • Hormonal Changes and Joint Stability: During pregnancy, the hormone relaxin is released, which loosens ligaments and joints to accommodate the growing baby. These hormonal changes can persist for some time postpartum, making your joints more susceptible to injury. It’s important to choose exercises that promote joint stability and avoid excessive stretching or extreme range-of-motion movements.
  • Breastfeeding Considerations: If you are breastfeeding, it’s essential to consider the impact of exercise on milk production and your overall energy levels. Strenuous workouts or dehydration can temporarily affect milk supply, so it’s advisable to nurse or pump before engaging in exercise and stay adequately hydrated.
  • Mental and Emotional Well-being: While exercise can have positive effects on mental health, it’s essential to be mindful of your mental and emotional well-being postpartum. Pressuring yourself to achieve specific fitness goals or comparing your progress to others can add unnecessary stress. It’s important to set realistic expectations, be patient with yourself, and prioritize self-care.

Postpartum workout plan sample

A postpartum workout plan typically includes a variety of exercises that focus on gradually rebuilding strength, improving flexibility, and promoting overall fitness. It’s important to start with exercises that are appropriate for your current fitness level and gradually progress as your body adjusts and becomes stronger. Listening to your body, staying hydrated, and seeking guidance from a healthcare provider or a qualified postnatal fitness specialist can help ensure a safe and effective postpartum workout routine.

While the specific exercises may vary based on individual preferences and fitness levels, here are some common components often included in postpartum workout plans:

  1. Core-strengthening exercises
  2. Pelvic floor exercises
  3. Low-impact cardio exercises
  4. Strength training
  5. Flexibility and stretching exercises
  6. Posture and alignment exercises
  7. Mind-body practices

Core-Strengthening Exercises

A woman doing core strengthening exercise on the grass with her baby sitting on her belly
Core-strengthening exercises are an essential part of any postnatal fitness routine.

Gentle exercises such as pelvic tilts, gentle abdominal contractions, and modified planks can help rebuild core strength and stability. These exercises target the abdominal muscles, including the transverse abdominis, which play a crucial role in postpartum recovery. Here’s how to do them:

Pelvic Tilts:

  1. Start by lying on your back with your knees bent and feet flat on the floor.
  2. Relax your abdomen and keep your back in a neutral position.
  3. Inhale deeply, then as you exhale, gently tilt your pelvis backward by pressing your lower back into the floor.
  4. Hold this position for a few seconds, focusing on engaging your lower abdominal muscles.
  5. Inhale again and release the tilt, returning your pelvis to a neutral position.
  6. Repeat this movement for a set number of repetitions, gradually increasing as you become more comfortable with the exercise.

Gentle Abdominal Contractions:

  1. Begin by lying on your back with your knees bent and feet flat on the floor, similar to the starting position for pelvic tilts.
  2. Take a deep breath in, and as you exhale, gently draw your navel towards your spine, engaging your deep abdominal muscles.
  3. Hold this contraction for a few seconds while maintaining normal breathing.
  4. Relax the contraction and repeat for the desired number of repetitions.
  5. It’s important to focus on gentle contractions without straining or holding your breath.

Supine abdominal crunch:

Lie on your back and bend your knees while keeping both feet on the floor. Place your hand on your thighs and breathe out. Then slowly contract your abdominal muscles and lift your head and shoulder up, and slowly slide your hands to your knees. Hold that position for a few seconds, and then slowly put lower yourself back to the floor. You should repeat this exercise ten times.

Modified Planks:

  1. Start by positioning yourself on your hands and knees, with your hands directly under your shoulders and knees under your hips.
  2. Extend one leg straight back, toes tucked under while keeping the other knee on the ground for added stability.
  3. Engage your core muscles by drawing your navel towards your spine.
  4. Maintain a straight line from your head to your heels, avoiding any sagging or arching of the back.
  5. Hold this position for a few seconds, focusing on keeping your core muscles activated.
  6. Gradually increase the duration of the hold as your strength improves.
  7. Remember to breathe steadily throughout the exercise and switch sides by alternating the extended leg.

Pelvic Floor Exercises

One of the biggest issues women face after giving birth is weakened pelvic muscles, which control the urination flow. This may result in unwilling urination when sneezing, laughing, or coughing. Kegel exercises, which involve contracting and relaxing the pelvic floor muscles, are often recommended.

Kegels are very convenient because they can be done everywhere, throughout the day. Simply tighten your pelvic muscles and hold them for about 3 to 5 seconds. Repeat that exercise a couple of times throughout the day.

Low-Impact Cardiovascular Exercises

Gradually introducing low-impact cardio exercises such as walking, swimming, or stationary cycling can improve cardiovascular health without placing excessive strain on the body. These exercises help increase stamina and promote weight loss.

It would be best to devote a part of the day to going for a stroll with your baby. You will combine exercising with spending quality time with your baby.

A woman pushing her child in a stroller
Walking is always a good way to get back into shape and pushing a stroller will only help you regain upper body muscles

Start walking on a daily basis while pushing the baby stroller. This will help you gain strength in your leg muscles and help your upper body muscles. Decide how long you want this walk to be, and keep increasing the mileage each day. Of course, make sure not to overdo it. Remember, this postpartum workout plan is not meant to increase muscle mass but to help your muscles get back into their former state after giving birth.

Strength Training

Incorporating light to moderate strength training exercises using resistance bands, dumbbells, or body weight can help rebuild muscle strength. Exercises such as squats, lunges, modified push-ups, and shoulder presses are commonly included to target different muscle groups. Here’s how to do them properly:


  1. Stand with your feet slightly wider than hip-width apart, toes pointing slightly outward.
  2. Engage your core muscles by drawing your navel towards your spine.
  3. Lower your body by bending at the knees and hips as if sitting back onto a chair.
  4. Keep your chest lifted, back straight, and knees aligned with your toes.
  5. Go as low as you comfortably can while maintaining proper form, ideally until your thighs are parallel to the ground.
  6. Push through your heels to return to the starting position.
  7. Repeat for the desired number of repetitions, gradually increasing as your strength improves.


  1. Start by standing with your feet hip-width apart.
  2. Take a step forward with one leg, keeping your upper body straight and core engaged.
  3. Lower your body by bending both knees until the back knee is just above the ground, creating a 90-degree angle with both knees.
  4. Ensure your front knee is directly above your ankle, and avoid letting it extend beyond your toes.
  5. Push through your front heel to return to the starting position.
  6. Repeat on the other leg, alternating lunges for the desired number of repetitions.

Modified Push-ups:

  1. Begin by positioning yourself face down on the floor or mat, with your knees bent and feet lifted off the ground, creating a diagonal line from your knees to your head.
  2. Place your hands slightly wider than shoulder-width apart on the mat, palms facing down.
  3. Engage your core muscles and lower your chest towards the ground, keeping your elbows close to your sides.
  4. Stop when your chest is a few inches above the ground.
  5. Push through your hands to straighten your arms and return to the starting position.
  6. Repeat for the desired number of repetitions, adjusting the angle of your body to increase or decrease the challenge as needed.

Shoulder Presses:

  1. Begin by standing with your feet shoulder-width apart, holding dumbbells or other weighted objects in your hands.
  2. Bring the weights up to shoulder height, palms facing forward.
  3. Engage your core muscles and press the weights directly overhead, extending your arms fully.
  4. Lower the weights back down to shoulder height with control.
  5. Repeat for the desired number of repetitions, focusing on maintaining proper form and controlled movements throughout.

Remember to start with lighter weights or no weights at all and gradually increase the resistance as your strength improves. If you have any concerns or specific medical conditions, it’s advisable to consult with a healthcare provider or a qualified postnatal fitness specialist before performing these exercises.

Flexibility and Stretching

Gentle stretching exercises help improve flexibility, reduce muscle tension, and promote relaxation. Yoga or gentle stretching routines can aid in increasing flexibility and relieving postpartum muscle tightness.

Breastfeeding and holding the baby after birth might stiffen your neck muscles. Because this is something you will have to do on a daily basis for a while, we advise devoting time to relaxing your neck. You should do this every day, whenever you feel comfortable doing it.

A woman sitting in a yoga pose stretching her neck
Stretching your neck will ease the tension you might feel since you will be feeding and holding the baby every day

Drop your neck while letting your head pull the weight down. That will stretch your neck. Hold for 5 to 10 seconds. Next, put your head close to one of your shoulders and hold for 10 seconds. Then do the other side as well. Finally, relax your head backward and rest for a while. If you want, you can create small circular movements to relax and stretch your neck further. Do this exercise slowly and on a daily basis.

Posture and Alignment Exercises

Exercises that focus on improving posture and alignment are often included to counteract the changes that occur during pregnancy. These exercises may involve gentle back stretches, shoulder rolls, and postural awareness exercises.

Back Stretches

Back stretches are exercises that target the muscles in the back, helping to relieve tension, improve flexibility, and promote better spinal alignment. Examples of back stretches include the cat-cow pose, where you alternate between arching and rounding your back, and the seated forward bend, where you reach forward to stretch the muscles along your spine. These stretches can help alleviate back pain and promote a greater range of motion.

Shoulder Rolls

Shoulder rolls are simple exercises that focus on improving mobility and relieving tension in the shoulder area. To perform shoulder rolls, start by standing or sitting with your spine tall and relaxed. Roll your shoulders forward in a circular motion, gradually increasing the range of motion as you feel comfortable. Then, reverse the direction and roll your shoulders backward. This exercise helps release tightness in the shoulder muscles, reduces shoulder and neck tension, and promotes better posture.

Postural Awareness Exercises

Postural awareness exercises aim to improve your overall posture and body alignment. These exercises involve paying attention to your body’s alignment in different positions, such as sitting, standing, or walking. By becoming more aware of your posture and making conscious adjustments, you can reduce strain on your muscles and joints, alleviate discomfort, and promote better spinal alignment. Postural awareness exercises often include techniques like elongating the spine, engaging the core muscles, and maintaining a neutral pelvis.

Mind-Body Practices

In addition to physical exercises, many postpartum workout plans recognize the importance of incorporating mind-body practices to support overall well-being during the postpartum period. These practices go beyond the physical aspects of fitness and focus on nurturing mental and emotional health.

Integrating mind-body practices into your postpartum workout plan can have profound benefits for your mental and emotional well-being. They provide a space for self-reflection, self-care, and stress reduction, helping you navigate the joys and challenges of new motherhood with greater resilience and balance. Whether you choose to incorporate meditation, deep breathing exercises, yoga flows, or a combination of these practices, remember to approach them with kindness, patience, and a focus on your personal well-being.

Here are some key mind-body practices often included in postpartum workout plans:

  • Meditation: Meditation involves directing your attention inward, focusing on the present moment, and cultivating a state of mental calmness and clarity. Postpartum meditation practices can help reduce stress, promote relaxation, and enhance self-awareness. Taking a few minutes each day to sit quietly, close your eyes, and engage in mindfulness meditation can have profound effects on your overall well-being.
  • Deep Breathing Exercises: Deep breathing exercises, such as diaphragmatic breathing or belly breathing, are effective techniques for calming the nervous system and reducing stress. These exercises involve slow, deep inhalations and exhalations, emphasizing the expansion and contraction of the belly. Incorporating deep breathing exercises into your postpartum workout routine can help you find moments of relaxation and centering amidst the demands of new motherhood.
  • Yoga Flows: Yoga is a holistic practice that combines physical postures, breath control, and meditation. Postpartum yoga flows are specifically designed to support the healing process, restore strength and flexibility, and promote relaxation. Gentle yoga poses and flowing sequences can help release tension in the body, improve circulation, and enhance body awareness. These practices provide an opportunity for self-care, allowing you to connect with your body and cultivate a sense of inner peace.


Yoga belongs to several of the previous categories of exercises mentioned but deserves a separate section. Even during pregnancy, it is advisable to look for prenatal yoga classes Dubai professional instructors offer. It can help you reduce discomfort, build strength for labor, and alleviate stress, among other benefits.

A woman doing yoga with her child
Yoga is a great activity you can do with your kids when they are a bit older.

Practicing yoga postpartum can help restore flexibility, strengthen the core and pelvic floor muscles, reduce muscle tension, and promote relaxation. Gentle poses and flows tailored for postpartum recovery can aid in improving posture, relieving back pain, and enhancing overall well-being. Additionally, the mindful breathing techniques and meditative aspects of yoga can help reduce stress, promote mental clarity, and provide a sense of calm during this transformative phase of motherhood.

It’s important to choose postpartum yoga classes or sequences specifically designed for the postnatal period. It’s best to hire an experienced yoga instructor to help you, at least in the beginning.

The importance of proper breathing techniques during the postpartum workout

Breathing is another thing you will have to “get back” after giving birth. You might feel it hard to breathe after labor, which is usually because your organs are slowly returning to their former positions. Unfortunately, you will have to give your body time to do this, but you can work on your breathing meanwhile. Proper breathing can help you both physically and emotionally. Place your hand on your lower abdomen and inhale slowly. Inhale until you feel your hand rising, and after that, you can slowly exhale. Repeat this exercise at least 5 to 8 times a day.

Begin your postpartum workout plan with DubaiPT

As a new mother, it’s essential to approach your fitness journey with compassion and understanding, acknowledging the unique challenges you may face. Taking small steps and listening to your body is key to a safe and effective recovery. If you’re seeking expert guidance and personalized support throughout your postpartum fitness journey, we encourage you to reach out to DubaiPT Personal Trainers and get a professionally designed postpartum workout plan. Our experienced fitness coaches, specializing in various disciplines as well as nutrition, understand the specific needs of postpartum women and can provide the knowledge and guidance to help you achieve your fitness goals while prioritizing your overall health and well-being. Contact DubaiPT today and embark on your path to a stronger, healthier, and more balanced postnatal self.


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