What Is a Healthy Post-Pregnancy Workout?

So you want to get back in shape now that your baby has arrived. That’s great, but remember your body has just been through a whole lot. It’s important to take things slow and to care for yourself as you start working out. Here are several healthy, post-pregnancy workout options, plus an idea of how long you should wait before you begin.

How Long to Wait

Most doctors say it’s a good idea to wait about six weeks before you get back on the scale and start thinking about a normal exercise routine. Your body needs time to recover, and of course, you’re going to want to have some time with your baby too. So don’t worry about getting back to your workout routine until at least two months or so have passed.


Walking is a perfect, no-stress, post-pregnancy workout option. You can start with this earlier if you like, as long as you remember to take it very slow and to be careful with your body. It’s also a great way to bond with your baby, as you can walk while pushing your little one along in a stroller.


When you need a low-impact workout that will make a huge difference post-pregnancy, try some kegel exercises. Sit or lie down and contract the muscles you would use if you were to try and stop urinating. Doing 15 to 20 of these is a great way to help your body start to heal and shape up.

Abdominal Contractions

Start by breathing deeply into the belly. Contract your abdominal muscles as you breathe in and then relax on the exhale. Try to slowly increase the amount of time that you contract your abs. This is a great way to relax your muscles and create toning in your abs after pregnancy.


Try doing some head lifts where you lie on the floor, bend your knees, and relax your stomach on the exhale, lift your head and neck off the floor and hold them up. Then inhale as you lower your head back to the ground. When this gets to easy, try raising your head and shoulders off the floor too.

Pelvic Bridge

Try lying flat on your back with your feet bent, then inhale. As your exhale, start raising your pelvis off the floor and draw your abs upward. Lift your hips off the floor until your body forms the bridge position. Try to hold this for a few seconds, then lower back down. Start with 5 reps of these, then try to build to 10.


If you were always more into cardio than stretching, you can get back to your favorite workout by dancing. This is a safe option for post-pregnancy that will get your heart pumping. Try putting on your favorite song and then shaking your groove thing the whole time. For at least 3 to 4 minutes, you will get your heart rate up, which will be great for your body.