5 At-Home Post Pregnancy Workouts

Believe me, I know working out is one of the last things you want to do when you’re feeling completely exhausted and running on only a few hours of sleep. Studies have shown, however, that exercise can help you maintain energy throughout the day, relieve stress, improve your baby blues mood and aid in restoring your tummy’s muscle tone. The following circuit routines can be done in 15 minutes! You can do it!




Each of these exercises can be tailored to fit your goals. If you are new to working out, try using lighter weight. If you are used to being active, use heavier weight or increase the intensity of the repetitions or sets.

It’s important to have the OK from your doctor before starting any physical activity. I know once I got the okay, I thought I’d be able to pick back up at the gym where I left off….I was way wrong! Our bodies go through so many changes during pregnancy and delivery, and it just takes time to get all your strength back. It’s important to take it easy and not push your body too hard. To start, workout every other day and when you feel ready, bump it up to once a day.



To complete the workout, do all the moves back to back with 10 seconds of rest between. Repeat the circuit 3 times. 

Day 1
Squat jumps: 10 reps
 Lunges: 10 reps, each side
 Dumbbell shoulder press: 10 reps
 Triceps dips: 10 reps
 Dumbbell biceps curls: 10 reps
 Woodchopper: 10 reps each side

Day 2
Forward and back leg swings: 10 reps each side
 Dumbbell straight-leg deadlift to row: 15 reps
 Turkish get-up with dumbbell: 10 reps
 Push-ups: 10 reps
 Stability ball back extension: 10-15 reps
 Split jump: 10 reps
 Reverse crunch: 10 reps
 Tuck crunch: 10-20 reps

Day 3 
Around the world lunges: 2 min
 Reverse flyes: 10 reps each arm
 Dumbbell triceps extension: 10 reps
 Hammer curl: 10 reps
 Stability ball crunch: 15 reps
 Side jackknife: 15 reps each side
 Plank: 1 min
 Toe touchers: 10 reps

Day 4
Dumbbell squats: 15 reps
 Standing Calf raises: 10 reps
 Dumbbell pull-overs on a bench: 10 reps 
 Triceps Dumbbell kickbacks: 10 reps
 Dumbbell woodchops: 10 reps each side
 Crunches: 15 reps
 Back extension: 8 to 10 reps

Day 5
Simulated jump rope: 60 seconds
 Dumbbell deadlifts: 10 reps
 Dumbbell shoulder presses: 10 reps
 Dumbbell biceps curls: 10 reps
 Bench dips: 10 reps
 Dumbbell flyes on stability ball: 10 reps
 Oblique crunches: 10-15 reps, each side 

 Plank: 60 seconds