When it comes to working out post-baby, most new moms have a lot of questions. Is there a right time to start—and how long should you wait to recover? What types of exercises and classes are safe? Should you focus on cardio or strength? And how much exercise is enough (if you even have the energy to move at all)? obé’s new 12-week Postnatal Training Program—the first of its kind—is your guide through it all.
Let’s be real, pregnancy and birthing bring on some of the most dramatic physical and mental changes a woman can experience—period. You’ve just created another human and went through a lot to make that happen. Even if you were regularly moving throughout your pregnancy, you’ll need to get your strength back to prepare for everything motherhood will bring—and that’s where postnatal training shines.
Broken up into two distinct 6-week phases and designed by two postnatal fitness experts (Melody D. and Nicole U.!), obé’s Postnatal Training workout program is expertly designed to mirror the physiological changes of the “fourth trimester.” While Phase 1 eases you into movement intended to support rehab and recovery, Phase 2 gently revs it up to return to exercise with a foundational strength-training routine.
To give us a crash course on postnatal training—and answer all your burning questions—we turned to obé instructor, postnatal fitness expert, and new mom, Nicole. (P.S. Have any specific questions? Feel free to reach out to Nicole via email or IG for tips and guidance.)
The Benefits of Postnatal Training
Even if you have a library of postnatal workouts available to you (hi, we do!), it can be hard to know where to start. First and foremost, following a postnatal training program can give you ease of mind and clarity about what you should be doing for your body (hint: it’s not always “working out”!).
Beyond that, postnatal training can rebuild physical strength much more effectively than if you were doing workouts à la carte. That’s because every class is thoughtfully designed to build from one to the next, helping you safely progress from your baseline strength to new supermom levels. Because little secret—you’re going to need a whole lot of physical strength for the new demands of motherhood. (To get the full scoop on why, make sure to listen to Melody’s 15-minute audio at the start of your program!).
“Most women don’t realize how much they’re going to use their muscles even on that first day after giving birth,” Nicole emphasizes. “Whether you’re using your abs to go from a reclined to upright position, using your thighs to squat down and pick up a baby, or using your arms to hold them up, you’ll be tapping into your muscles daily.” Without the proper training—like learning how to engage your core—you can hurt yourself, she adds.
And let’s face it: you’re going to be tired, but exercising consistently will also help with your energy levels, giving you a boost in adrenaline and endorphins that can also alleviate some of those baby blues. “It takes energy to make energy,” says Nicole. “The more time you take for yourself to focus on breathing and movement, the more it’ll help relieve some of that anxiety and stress.”
Postnatal Training Phase 1: Rehab and Recovery
As a new mama, you’ve just gone through a major (and demanding!) life experience. To honor the changes you have been and are experiencing, this first phase of training is all about taking time to acclimate with your body, which may also feel different and new.
“There have been so many shifts with your alignment, energy levels, and muscular atrophy, so it’s super important to ease back into working out,” says Nicole. “You have to give your body the proper time it needs to fully heal before you can take on more strenuous exercise.”
With Phase 1 of the Postnatal Training program, you’ll be reintroduced to movement with weekly guided walks (these are optional but recommended!), a 360 breathing + pelvic floor class, and a mobility + activation class. You can start this program as early as one week post-birth if you feel ready. Nicole also encourages new moms to listen to their intuition and repeat this phase as many times as needed before progressing onwards.
Why is it important to start here? During pregnancy, your body produces a hormone called relaxin. Responsible for relaxing your joints and ligaments, relaxin enables you to be stretchy and flexible enough to give birth—but it can stay in your body long after that. Without proper body awareness, you can overstretch and injure yourself.
Plus, you’ll need some time to reconfigure all those little misalignments that came from carrying a baby. A tilted pelvis is super common—but isn’t great for nailing your workout form! Finding that vertical alignment again and training your body to get back to a neutral spine is a super important investment in your long-term physical health, says Nicole. And it can take some time, so be patient with yourself.
Postnatal Training Phase 2: Return to Exercise
Once you’ve gone through Phase 1 at least once (and feel confident engaging your core and breathing again), it’s time to graduate to Phase 2. Recommended no sooner than 6 weeks post-birth, this phase of postnatal training is all about building back strength and consistency.
With a mix of 15-28 minute Strength, Sculpt, and low-impact cardio classes, you’ll be guided through workouts that support the activities of daily living. These progressions, which repeat for two weeks before leveling up in intensity, are designed to boost the muscles every mom will use. Expect to maintain or build muscle quality and feel more at ease moving through the world (usually, that means fewer aches and pains, too!).
If these types of classes sound intimidating, know that you’re more ready than you think. “I feel we don’t give moms in the postnatal phase enough credit for what they’re capable of,” says Nicole. “We err on the side of caution so much that it can be fear-provoking. Tap into your intuition, trust your body, and trust your strength.” Know that every one of these workouts was designed to be safe and effective for where you’re at. (And remember, Nicole has gone through one pregnancy of her own, and Melody, two!)
Tips for Training (from an obé Mama!)
As a new mama herself, Nicole is most excited to empower other moms to take care of themselves—and to be one part of their support system in that self-care process. You’re doing big things (and really hard work), and you deserve to be celebrated and nurtured.
To help you carve out this important time for yourself, here are some of her tips and words of wisdom:
1. Know that you are one of one.
No two pregnancies, no two bodies, and no two delivery experiences are the same, Nicole reminds us. When it comes to these training phases, go at your own pace. Some people may need 16 weeks to gain the baseline strength and body awareness they need to go from Phase 1 to Phase 2. Some may be able to scale up a lot sooner because they feel more connected to their bodies. It’s not a race—take as long as it takes.
2. Tune into your intuition.
Trust yourself. Keeping an open line of communication with your doctor is important, but take time to study your body. You’ve already learned so much about what feels right and what doesn’t, so continue to listen to those signs as you embark on this new chapter.
3. Don’t ignore your concerns.
If you’re feeling afraid to do something, don’t ignore it. “We never want you to feel like we’re pushing you to do something you’re not ready for,” emphasizes Nicole. “We want to motivate and empower you!” If something’s touchy, it’s okay to lean in, sit with it, understand it, and seek support. If you ever have any questions, feel free to reach out to Nicole via email or IG. She’s here to help you feel comfortable.
4. Keep the plan, but be flexible.
Especially at the beginning of your postnatal journey, it’s hard to be predictable. Know that some days, things are not going to go the way you planned, says Nicole. The shifts will happen daily, so be open to ditching the schedule or the structure to make things work. Maybe you’d planned to work out in the morning, but you couldn’t get the free time until 8 pm. That’s okay, try to move then! And if that doesn’t work out, try again tomorrow.
5. Remember how strong you are.
“We have strong bodies, we just birthed a human! We can do more than we think we can—and the expectations are already pretty high,” says Nicole. Compared to everything else you’ve experienced, doing a basic squat is really not as daunting as we may think, she adds. “Yes, you have this new body, so there’s a period of acclimating yourself with your alignment. But it’s not starting from scratch, it’s starting from a new beginning.” Show yourself grace and be patient with the process, but know that you are so capable. You got this, mama.
