Real-life examples of 3 beginner postpartum workout routines you can try today

Before we get into the examples of 3 beginner postpartum workout routines you can try, let’s set the stage.

Most providers in the U.S. recommend waiting about 6 weeks after a vaginal birth and 8+ weeks after a C-section before returning to structured exercise, but that’s a general guideline, not a rule. The American College of Obstetricians and Gynecologists (ACOG) notes that many people can begin light movement like walking and pelvic floor exercises sooner, as long as their provider agrees and there are no complications (ACOG).

The three routines below are built for:

• People cleared by their healthcare provider to start or resume exercise
• Beginners, or anyone feeling like they’re starting from scratch
• Short windows of time (10–20 minutes)
• No fancy equipment

You’ll see one walking-based routine, one gentle strength and core routine, and one short “during-nap” circuit. These examples include specific moves, time frames, and ways to modify if you’re tired, sore, or managing diastasis recti.

Routine 1: Walking & breathing – the best example of a “week one” beginner postpartum workout

If you want an example of a postpartum workout that almost anyone can start with (once your provider gives the green light), this is it: walking + breathing.

This is one of the best examples of a beginner postpartum workout because it’s:

• Low impact
• Easy to pause
• Flexible enough to do with a stroller or even pacing inside your home

Here’s how this routine might look in real life.

Warm-up: 3–5 minutes of easy movement

Think of this as “gentle wake-up” time, not a workout yet.

• Start with slow walking around your living room, hallway, or driveway.
• Roll your shoulders back and down.
• Gently circle your ankles and wrists as you walk.

Keep your breathing soft and natural. If you feel any pulling around your incision (C-section) or pelvic heaviness, scale back or pause.

Main walk: 10–15 minutes, broken into mini chunks

This is where a lot of new moms get stuck: 15 minutes straight can feel impossible. So instead of one long block, break it up.

Option A: 5-minute loops
Walk for 5 minutes at a comfortable pace. If you feel okay, repeat this 2–3 times throughout the day (morning, afternoon, evening). It all counts.

Option B: Stroller walk
If baby is calm in the stroller or carrier, walk at a pace where you can talk without gasping. If you can’t say a full sentence, slow down.

A 2023 trend in postpartum fitness has been “movement snacking” — short bursts of activity sprinkled through the day instead of one big workout. This routine is a perfect fit for that approach.

Add in 2–3 breathing breaks

During or after your walk, pause for 2–3 sets of deep, diaphragmatic breaths. This is especially helpful if you’re working on pelvic floor recovery.

Try this:

• Sit or stand tall, one hand on your ribcage, one on your belly.
• Inhale through your nose for a count of 3–4, letting your ribs expand outward.
• Exhale slowly through pursed lips for a count of 4–6, gently lifting your pelvic floor as if you’re stopping gas.

Do 5–8 breaths at a time. This is one of the most underrated real examples of postpartum core training.

Routine 2: Gentle strength & core – real examples of 3 beginner postpartum workout routines you can try at home

Once walking feels comfortable, many people want examples of 3 beginner postpartum workout routines you can try that include strength and core work without feeling like a boot camp.

This second routine is a gentle, at-home strength session that you can do on a yoga mat or carpet. It focuses on:

• Pelvic floor
• Deep core (not crunches)
• Glutes and upper back

You can do this 2–3 times per week, with at least one rest day in between.

Pelvic floor & core activation circuit

You’ll move through 4 exercises, 1–2 sets each, pausing whenever you need. Think of this as an example of a simple, structured postpartum strength routine.

1. Supine diaphragmatic breathing with pelvic floor engagement

• Lie on your back with knees bent, feet flat, or prop yourself slightly on pillows if lying flat feels uncomfortable.
• Inhale: let your belly and ribs gently expand.
• Exhale: slowly lift your pelvic floor (like you’re stopping urine), then gently draw your lower belly inward.

Do 8–10 breaths. This is a foundation move for diastasis recti rehab — and it’s still gentle enough for very early postpartum.

2. Heel slides

• Stay on your back, knees bent.
• Inhale to prepare.
• Exhale as you slowly slide one heel away from you along the floor, keeping your pelvis steady.
• Inhale as you slide the heel back.

Alternate legs for 8–10 reps total. If your belly domes or cones, make the movement smaller.

3. Glute bridges (modified if needed)

• Lie on your back, knees bent, feet hip-width.
• Exhale, engage your pelvic floor and lower belly.
• Press through your heels to lift your hips just a few inches off the floor.
• Inhale as you lower back down.

Start with 8–10 reps. If you had a C-section, keep the range of motion small and stop if you feel pulling at your incision.

4. Wall or counter push-ups

• Stand facing a wall or sturdy counter.
• Place your hands slightly wider than shoulder-width.
• Step your feet back a bit, body in a straight line.
• Inhale as you bend your elbows, bringing your chest toward the wall.
• Exhale as you press away.

Do 6–10 reps. This is one of the best examples of an upper-body move that builds strength for lifting and carrying baby, without the strain of floor push-ups.

Cool-down and posture reset

Finish with 2–3 minutes of gentle stretching:

• Chest stretch in a doorway
• Neck rolls
• Upper back rounding and arching while seated or standing

This routine is a great example of how you can train strength, core, and pelvic floor together without high impact, heavy weights, or long time commitments.

For more background on postpartum exercise safety, you can explore guidance from the U.S. Office on Women’s Health (womenshealth.gov) and Mayo Clinic’s overview of postpartum care (Mayo Clinic).

Routine 3: Nap-time circuit – another example of a short beginner postpartum workout you can try

Sometimes you get a 15–20 minute window when the baby finally naps and you’re torn between dishes, shower, and maybe moving your body. This is where a short circuit routine shines as another example of 3 beginner postpartum workout routines you can try.

This one is built like a loop: you’ll move through several exercises in a row, then repeat the loop once or twice if you have time and energy.

Again, this is low impact, beginner-friendly, and focused on rebuilding strength you actually use all day.

The nap-time circuit (10–20 minutes)

1. Supported sit-to-stand
This mimics getting up from a chair while holding a baby.

• Sit on a sturdy chair with your feet flat.
• Hold onto the sides of the chair or keep hands at your chest.
• Lean slightly forward, press through your heels, and stand up.
• Slowly sit back down with control.

Do 8–12 reps. If needed, use your hands to help push off the chair.

2. Standing rows with a band or light weights
Great for posture and counteracting all that forward hunching while feeding.

• Anchor a light resistance band to a doorknob, or hold light dumbbells or water bottles.
• Stand tall, soften your knees.
• Pull your elbows back, squeezing your shoulder blades together.
• Slowly return to the start.

Do 8–12 reps. Keep your neck relaxed.

3. Side-lying clamshells
Targets the outer hips and glutes, which help stabilize your pelvis.

• Lie on your side with knees bent, hips stacked.
• Keep your feet together.
• Exhale as you lift your top knee, keeping your feet touching.
• Inhale as you lower.

Do 8–12 reps per side. If you feel any pinching in your hips, make the movement smaller.

4. Bird dog (hands and knees core work)
This is a favorite example of a gentle core move that doesn’t involve crunching.

• Start on hands and knees, wrists under shoulders, knees under hips.
• Exhale, engage your pelvic floor and lower belly.
• Slowly reach one arm forward and the opposite leg back.
• Inhale as you return to all fours.

Alternate sides for 6–10 reps total. If extending both arm and leg is too much, just move the arm or the leg, not both.

5. Wall sit (optional)
If you feel ready for a bit more challenge:

• Stand with your back against a wall.
• Walk your feet forward and slide down the wall until your knees are slightly bent.
• Hold for 15–30 seconds while breathing steadily.

Repeat this circuit 1–3 times, depending on how you feel. Even a single round is a solid example of productive postpartum movement.

How to know if these examples of 3 beginner postpartum workout routines you can try are right for you

Every postpartum body has its own story. The examples of 3 beginner postpartum workout routines you can try in this article are meant as starting points, not rules.

Pay attention to these signals as you move:

• Good signs: You feel gently challenged but not wiped out, your bleeding does not increase, and you don’t feel heavy or pressured in your pelvic area afterward.
• Red flags: Sharp pain, increased vaginal bleeding, feeling like something is “falling out” of your vagina, bulging or doming along your abdomen, or pain around your C-section incision.

If any of those red flags show up, stop and reach out to your healthcare provider. You can also look for a pelvic floor physical therapist; the American Physical Therapy Association has a directory of specialists (APTA Pelvic Health).

Remember: these are examples of beginner routines. You’re allowed to adapt them. That might mean:

• Doing half the reps
• Taking longer rest breaks
• Spreading the routine across the day
• Swapping a move that doesn’t feel right for a walk or extra breathing

Listening to your body is not a sign of weakness; it’s smart training.

2024–2025 trends: how moms are using these real examples in everyday life

Postpartum fitness in 2024–2025 looks very different from the “bounce back” culture of a decade ago. More moms are:

• Using short, app-based or on-demand workouts tailored to postpartum recovery instead of generic HIIT classes.
• Following pelvic floor–friendly routines shared by physical therapists and postpartum specialists on platforms like YouTube and Instagram.
• Tracking walks and gentle strength sessions with smartwatches as a way to celebrate progress, not chase calorie burn.

In that context, the examples of 3 beginner postpartum workout routines you can try here fit right in: short, realistic, and focused on healing and function, not clothing size.

Many people combine them like this:

• On busy days: Routine 1 (walking + breathing)
• 2–3 days per week: Routine 2 (gentle strength & core)
• When a longer nap appears: Routine 3 (nap-time circuit)

These are real examples of how you can build a weekly rhythm without a rigid schedule.

FAQs about examples of beginner postpartum workout routines

What are some safe examples of 3 beginner postpartum workout routines you can try right after being cleared?

Safe examples of 3 beginner postpartum workout routines you can try after your provider clears you include:

• Short, comfortable walks broken into 5–10 minute chunks
• Pelvic floor and deep breathing sessions on your back or side
• Gentle strength moves like sit-to-stand from a chair, wall push-ups, and side-lying clamshells

These examples include movements that support your daily life: lifting baby, carrying car seats, and spending lots of time feeding.

Can you give an example of a 10-minute postpartum workout for really tired days?

An example of a quick 10-minute routine:

• 3 minutes of easy walking around your home
• 3 minutes of diaphragmatic breathing with pelvic floor engagement
• 2 minutes of supported sit-to-stand from a chair
• 2 minutes of wall push-ups or counter push-ups

That’s it. This kind of routine is one of the best examples of how “something small” still supports healing.

Do these examples include anything for diastasis recti?

Yes. The breathing exercises, heel slides, bird dog, and glute bridges are all examples of diastasis-friendly moves often used in rehab-focused programs. You’ll still want to get individual guidance if you have a significant separation. The National Institutes of Health has research summaries on diastasis recti and postpartum core function (NIH).

How often should I repeat these examples of 3 beginner postpartum workout routines you can try?

Many people start with:

• Walking and breathing (Routine 1): most days, as energy allows
• Gentle strength & core (Routine 2): 2–3 times per week
• Nap-time circuit (Routine 3): 1–2 times per week when a longer window appears

You can mix and match based on your recovery, sleep, and mental bandwidth. Think consistency over intensity.

When should I stop using beginner examples and move on to harder workouts?

You might be ready to progress when:

• You can complete these routines without pain or increased bleeding
• Everyday activities like carrying baby and climbing stairs feel easier
• You feel more energized after workouts instead of completely drained

At that point, you can gradually add light weights, longer walks, or low-impact classes. If you’re unsure, checking in with your provider or a postpartum-focused trainer is a smart move.

You don’t need a perfect plan to start. You just need a starting point. These examples of 3 beginner postpartum workout routines you can try are meant to be exactly that: a starting place that respects your recovery, your time, and your very real, very tired body. Adjust, repeat, or slow them down as needed. Healing is still progress.