Designing simple + effective workouts to heal, strengthen and tone postpartum
- drkelsydemelo
- Feb 5, 2025
- 3 min read
Figuring out where to start can be overwhelming - I get it š«¶š¼. This guide helps you navigate postpartum workouts with simple, effective strategies that promote healing, strengthening, and toning at home.
My 4-Part Process to creating 20 minute workouts
During pregnancy, core muscles, including the pelvic floor, often weaken. As you reintroduce exercise, it is vital to rebuild strength gradually. I like to break down workouts into four different segments: mobility, core work, upper body + lower body.
Mobility - Mobility is important for your postpartum core because it allows for the abdominal muscles to contract properly and in a controlled manner. Lack of mobility can put excessive strain on the abdomen and worsen postpartum core issues (ie: back pain, hip pain, leakage and a "mom pooch" that won't quit no matter how hard you exercise).
Core work - Your core is involved in every exercise and movement you execute - from squats to baby wearing, your core needs to be activated and turned on to help prevent injury and reduce pain or discomfort.
Upper body - Your baby isn't getting any smaller mamma! Strong arms, shoulders and back will help you lift your little one as they grow, in addition to helping with day-to-day tasks. Did you know your laundry basket can weigh up to 40lbs?! š§ŗ
Lower body - Strong legs and glutes can help with balance and mobility, in addition to addressing strength imbalances which can be a result of pregnancy. Because our biggest muscles are in our lower bodies, keeping our lower bodies strong can also aid with postpartum fat loss.
By selecting 2-3 exercises for each segment above, we can easily create a simple, effective at home workout that is going to help address all of your postpartum concerns šš»šŖš¼.
Some examples
Mobility:
Core work:
Upper body:
Lower body:
What About Cardio?
Cardio is crucial for overall health, supporting fat loss, and improving cardiovascular endurance - BUT too much of a good thing can be a bad thing. I recommend finding gentle activities that seamlessly integrate into your daily life.
Steps > intense cardio or running while postpartum, ESPECIALLY if you're experiencing leakage, back or hip pain. šš»āāļø
Designing Your Weekly Routine
To establish a balanced weekly workout routine, aim for the following:
3-4 Days of Strength Training: Use the 4-part system described above. Include mobility, core work, upper body + lower body.
Daily Steps: Focus on getting in short walks. Don't worry about "closing rings" or hitting a 10k step goal. Just walk and move and listen to your body, tuning in to what feels good.
Listening to your body is crucial. If you feel tired or overwhelmed, prioritize rest and avoid pushing through fatigue.
Staying Motivated
This is the hard part š« . Reclaiming strength and body tone after childbirth is a journey that requires PATIENCE - which is not exactly my strong suit. By implementing this effective 4-part strategy, you can indeed heal, strengthen and tone after baby šŖš¼.
If you're having trouble finding a routine that works for you, my FREE Playroom Workout Series can help š.
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