Diversify your postpartum workout program

Your postpartum journey is unique, and your postpartum workout program should be too.

Whether you’re easing back into fitness or tackling new goals, a well-rounded approach to exercise can help you rebuild strength, improve energy levels, and feel more like yourself.

Diversifying the types of exercises you do is key to rebuilding strength, boosting energy, and keeping things FUN and interesting–isn’t that the point, anyway?! 

By exploring different types of movement, you can create a program that supports both your physical recovery and mental well-being.

Here are some ideas about how to diversity your postpartum workout program:

1. Diversify your postpartum workout program with resistance training

Incorporating resistance exercises, like CrossFit-inspired circuits or simple strength training routines, can help you regain muscle tone, improve posture, and boost metabolism. Start with bodyweight exercises, like squats and push-ups, before progressing to resistance bands or weights.

To ensure safety and effectiveness, focus on core and pelvic floor engagement during each movement. If you’re unsure about your form or feel discomfort, consider consulting a trainer experienced in postpartum fitness or a pelvic floor specialist. They can guide you in selecting exercises that support healing while building strength.

2. Diversify your postpartum workout program: Cardio with a fresh twist

Cardio doesn’t have to mean pounding the pavement right away. Postpartum is the perfect time to explore gentle, low-impact options like walking, swimming, or using an elliptical. These forms of cardio are kind to your joints and pelvic floor while still boosting heart health and energy.

As you rebuild endurance, keep an eye on your core stability and breathing. This will help you build long-term strength, and, of course, help you avoid dreaded incontinence issues. 

3. Diversify your postpartum workout program with low-impact mind-body workouts

Yoga and Pilates are fantastic options for postpartum recovery. They emphasize flexibility, mobility, and mindful movement, which can help ease tension and rebuild strength. Many postpartum-specific classes also incorporate exercises targeting the core and pelvic floor.

Be mindful of your posture and avoid exercises that create excessive strain on your abdomen, such as deep twists or advanced backbends, until you’ve regained core stability.

4. Diversity your postpartum workout program with anything you love

Yes, literally anything–anything active! 

One of the best ways to stay motivated is to do activities that bring you joy. Whether it’s dancing, rock climbing, hiking, or even chasing your toddler around the park, movement that feels fun will help you stay consistent.

These activities also naturally promote connection—with your body, with others, and with the outdoors—which can be so refreshing during the postpartum phase.

A few tips to keep in mind

Regardless of the types of workouts you choose, always prioritize these key elements:

• Core and Pelvic Floor Strength: These are the foundation of every movement. Breathing and engaging these muscles properly will protect your body as you progress.

• Rest and Recovery: Postpartum bodies need time to heal. Balance workouts with adequate hydration, sleep, and rest days.

• Gradual Progression: Be patient with your body. It’s normal for things to feel different “down there” or elsewhere. A pelvic floor specialist or postpartum trainer can provide personalized guidance.

By diversifying your postpartum workout program, you’ll not only rebuild strength but also discover new ways to enjoy fitness, stay healthy, and thrive in this new chapter of your life.

Need help knowing where to start? The experts at Twin Root Wellness are here to support your postpartum journey.