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Strength at home

Postnatal strength workout (from about 6 weeks)

The next step after the postnatal exercises, from about 6 weeks after a straightforward birth, and after a caesarean once it's comfortable, usually from about 6 weeks. It builds the lifts you do all day with a baby, squatting, picking up a car seat, pushing and pulling, with your pelvic floor working as you lift. The postpartum workout plan's stages set when to start and how much to do; stop if anything brings on pain, heaviness, leaking or heavier bleeding.

25 minBeginner14 movesA bench or box · A kettlebell · A wall · A band · An anchor pointHip flexors · Back · Abs · Quads · Glutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoHarder: Standing band hip flexion
  2. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoA small range; it eases a back that's stiff from feedingHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoSitting: on each breath out, gently lift your pelvic floorHarder: Roll-up (Pilates)

Circuit

2 rounds · Rest 60 to 90 s between rounds

  1. Sit to stand from a chair8 to 12
    Beginner · Quads, Glutes, Hamstrings · 3D demoLift your pelvic floor and breathe out as you stand: the knack. When 12 are easy, move to the bodyweight squat, then a goblet squatHarder: Bodyweight squat
  2. Kettlebell deadlift8 to 10
    Beginner · Glutes, Hamstrings, Back · 3D demoStart no heavier than your baby in a car seat. Bend your knees, keep the weight close and breathe out as you stand. After a caesarean, wait until about 6 weeks and it feels comfortableHarder: Dumbbell Romanian deadlift
  3. Wall push-up8 to 12
    Beginner · Chest, Triceps, Shoulders · 3D demoMove to the incline push-up when 12 are easy; full push-ups laterHarder: Push-up
  4. Band row10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoAnchor the band in a closed door on the hinge side or round a sturdy postHarder: Supported single-arm dumbbell row
  5. Glute bridge10 to 12
    Beginner · Glutes, Hamstrings, Abs · 3D demoTilt your pelvis first, then liftEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  6. Reverse lunge6 to 8 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoHold a support. Skip it if it brings on perineal or pelvic painEasier: Split squatHarder: Split squat with dumbbells
  7. Half-kneeling Pallof press8 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoStand instead if kneeling is uncomfortableHarder: Pallof press

Tummy

2 rounds

  1. Dead bug heel taps6 each side
    Beginner · Abs, Hip flexors · 3D demoStop if the middle of your tummy domes; heel slides are the easier optionHarder: Forearm plank
  2. Bird dog5 to 8 each side
    Beginner · Back, Abs, Glutes · 3D demoOne limb at a time if you wobbleEasier: Bird dog, one limb at a timeHarder: Bear crawl

Cool-down

  1. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)
  2. Pelvic floor exercise (Kegel)10 slow holds of up to 10 s, then 10 quick squeezes
    Beginner · Pelvic floor · 3D demoSitting or lying on your side

Tips

  • Twice a week with a day between, and walks on the other days.
  • Start with 2 rounds. Move on when they feel easy with no doming you can't control, leaking, heaviness or pain: add reps, then a third round, then weight, in small steps.
  • If bleeding gets heavier, turns red again or comes back after a session, you've done too much: drop back for a week, and tell your midwife if it continues.
  • Breastfeeding? Feed or express first, drink water and wear a well-fitting supportive bra.
  • Planks, full push-ups, running and jumping come later: the NHS advises avoiding sit-ups, planks and high-impact exercise to start with, and the running checks come from about 12 weeks.
  • A tummy gap? This session suits you; add the diastasis recti workout once head lifts are comfortable. Leaking, heaviness or a bulge: see a pelvic health physiotherapist.
  • Short of time or sleep? One round counts.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the postnatal strength workout (from about 6 weeks) take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A kettlebell, A wall, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 3 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.