You did it, mama. You’ve completed one of the most physically (and emotionally) demanding experiences of your life—and brought your amazing new baby to the world. Now, after some (much-needed) R&R, you’re ready to start postpartum workouts and get moving.
The benefits are major. From improved energy levels and a higher quality of sleep, postpartum fitness classes boost your mood (and may even help prevent postpartum depression), balance your well-being, and carve out that essential me-time every mama needs.
Above all, postpartum workouts prepare your body for all the new functional movements of motherhood (hello, lifting 45-pound car seats, putting your baby in the crib, and bending over, all the time). In other words, you’ll deal with less aches and pains day-to-day—which is a major win.
To bring you the expert tips and tools to retrain your body post-baby (and beyond), we got the inside scoop on all things postnatal fitness from our NASM CPT + PROnatal Pre/Postnatal Certified Programming Director (and proud mama!) Melody D. Remember: Before you do anything, make sure you’ve been screened for diastasis recti (aka abdominal separation) and that your doctor has given you a green light to exercise.
Psst: You can always take out the guesswork by exploring our Postnatal Hub or browsing our full library of postnatal-approved classes to take at home, or on the go.
1. Treat your fourth trimester like your third
Your doctor will know best, but in general, focus on resting your body for about 6 to 12 weeks post-delivery. Once you feel ready to sweat, ease into exercise by first reconnecting to your core and pelvic floor.
There’s nothing more crucial in your postpartum recovery journey than pelvic floor work, Melody says. Regular, targeted exercises to strengthen those pelvic floor muscles are your best bet to prevent any issues down the line (and you can get a proper breakdown on postnatal pelvic floor techniques in our 7-minute class).
“If you think of your pelvic floor like a hammock, it gets stretched out during the process of pregnancy, labor, and delivery. Pelvic floor work lifts that hammock to keep your internal organs fully supported,” says Melody.
Beyond that, a good rule of thumb for taking class in your “fourth trimester” is to stick to third-trimester approved moves only. To prevent diastasis recti, be extra cautious with core work (say no to crunches, twists, side-to-side bends, and backbends), and don’t challenge your balance too much (since a hormone called relaxin will loosen your joints if you’re breastfeeding). If you’re planking, keep them elevated against a wall, chair, or a bench for extra support.
Later on, once you’re able to meet certain benchmarks (like holding a modified plank on your knees for 30 seconds without strain), you can safely take on progressions (like popping up onto your toes), says Melody. Then, when you’re feeling comfortable, confident, and have clearance from your doctor, you can amp the challenge with our low-impact cardio classes—and eventually embrace any obé class with safe modifications in mind (see them below).
2. Easy does it
Melody’s best advice for getting back into postpartum workouts? Give yourself some grace, be patient with your body, and take your time gearing up for the level of intensity you were used to before. “For some people, the fourth trimester can take two years, and that’s okay. There’s no timeline. The last thing you want to do is push too quickly and be unsafe.”
Safe to say, your daily routine has probably undergone some transformations—more sleepless nights, more running around, not to mention being on call 24/7. It’s natural to feel a little (or really) tired, a little less strong, or a little de-conditioned during class. If you were regularly training with your baby bump, it’s also natural to feel like you have a newfound strength or superwoman energy. Either way, always match your intensity to however you’re feeling today.
3. Strive for five (and don’t skip strength day)
Our go-to mantra to meet the weekly recommended levels for physical activity for any fitness level (mamas included): Strive for five—aka take five (28-minute obé) classes a week. To hit a good balance, make two of them cardio-based, and three strength-based. (Check out this article to learn which classes fit those categories.)
If you’re not sure strength training is your thing, now is the best time to lean in and take on a new challenge. All those juicy squats, deadlifts, lunges, and push ups will give your body the tools it needs to stay strong AF as you move through your new everyday tasks—especially holding a baby for hours (and hours). In other words, it’s your new best friend. (And P.S.—Barre, Sculpt, and Pilates all count as strength training, too.)
4. Make it Express
The perfect solution for those (overwhelmingly) busy days? Squeeze in one (or more) of our signature 10-minute Express classes for a short-but-sweet punch.
“Learn to be okay with mini postpartum workouts—those little bite-sized chunks of time that you can take for yourself if your kiddo is entertained or taking a nap,” says Melody. “Do one in the morning and one in the evening. It all adds up—and there’s even proof that mini bursts over the course of the day are just as effective as a 60-minute workout.”
If you want to spice things up and bring your baby in on the obé fun, we also have a batch of mommy-and-me classes in our Postnatal Hub (including a few that #LevelUp the burn with your stroller).
And one last tip for success from a mama who went through it herself: Put your time preferences aside. “Embrace working out at unconventional hours,” says Melody. “If your kid wakes up at 5am but goes back down by 6am, do it then, even if it’s not usually your favorite.”
5. Swap this for that
Want to branch out of strictly postpartum workouts and take that Sculpt class you’ve had your eyes on? Below, find a list of exercises to avoid during your fourth trimester—plus some safe modification swaps—so you can feel comfortable taking any of your favorite obé classes. (For the 101, take this class where Melody and Kat guide you through common post-pregnancy modifications, exercises to track progress, and tips for common movements of motherhood!)
- Instead of: Sit-ups, crunches
Try: Goblet squats, deadlifts - Instead of: Backbend, cobra, upward facing dog
Try: Deadbug, marching bridge - Instead of: Russian twists, bicycles
Try: Birddog - Instead of: Side bends
Try: Offset split squats - Instead of: Full plank
Try: Hands elevated plank, kneeling plank, modified side plank
When in doubt, these are the top exercises we recommend as you begin your postpartum fitness journey:
- Goblet squat
- Deadlift
- Glute bridge
- Clamshell
- Bird dog
- Dead bug
- Back exercises (bent over row, back fly)
- Shoulder exercises (overhead pressing, lateral raise)
And as always, listen to your body, take this new journey slow and steady, and know that obé is here for you every sweat, every day.
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