Adapting Your Fitness Routine for the Postpartum Phase

Becoming a mama is one of life’s most incredible transitions – full of joy, newness, laughter, and love! But, let’s be honest; it can also feel overwhelming sometimes. Between sleepless nights, adjusting to your new role, and trying to keep an entire human alive, finding the time and energy for yourself (let alone a workout) often feels impossible.

That’s exactly why creating a postpartum fitness routine is less about “bouncing back” and more about finding ways to feel strong, supported, and cared for in this new season. In this post, I’ll walk you through realistic, community-driven steps to help you gently return to movement again after giving birth.

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Lean on Your Support System

One of the biggest hurdles new moms face is time, Between recovery and the endless mental load, it’s easy to feel like working out is completely out of reach. This is where your support system – your partner, your family, and close friends, can step in.

Ask for 30 minutes of coverage so you can move your body – whether it’s for a walk, yoga, or a strength session. If you have older kids, turn “play time” into a mini workout for you by chasing, stretching, or dancing together.

So, how can we fit in workouts as a new mama? The answer is; you don’t do it alone! Leaning on your support network creates breathing room for your self-care.

Need tailored guidance to help balance the mental load? I’d love to help! Explore my personal training services designed specifically for postpartum moms.

Join Mommy & Me Fitness or Community Groups

Exercise doesn’t have to be a solo act! In fact, moving alongside other mamas can make all the difference. Mommy & me workouts offer accountability, connection, and a way to bond with your baby while you care for yourself.

If you’re local to the SoCal IE, I’d love to invite you to my Coffee Run group – we meet at the park, run/walk/jog with our littles, and end with coffee and conversation. It’s fitness, friendship, and caffeine all in one!

Not nearby? Look for community classes, virtual groups, or stroller fitness meetups in your area. The key is finding support and encouragement so you’re not going it alone.

Ready to connect? Check out the Coffee Run schedule and join us!

Create a Realistic Routine That Fits This Season

This phase of life isn’t about grinding or chasing a quick bounce back. Instead, it’s about building a postpartum workout routine that honors your energy, recovery, and priorities.

Start small – 10 to 15 minutes a few times a week is plenty for getting back into it! Consistency is far more powerful than intensity right now. Some days will be easier than others, and that’s okay!

It can all feel like a lot, and leave you wondering “how do I start exercising postpartum?” Simple: begin where you are, and remember, your worth is not defined by how quickly you “get back” to anything.

For more on creating realistic goals, read my post How to Set Realistic Goals During Pregnancy – there are great tools that transfer well to a postpartum routine, too!

Prioritize Recovery and Core Health

Before diving back into your old workouts, focus on recovery first. Gentle pelvic floor and core strengthening, mobility work, and breath work help restore your foundation. Always get clearance from your healthcare provider before starting any exercise.

If you’re wondering what exercises are safe after birth; think gentle, restorative movements like diaphragmatic breathing, bridges, walking, and light core activation before progressing.

I specialize in pre- and postnatal fitness and would love to help! Start here: Postpartum Fitness: Getting Back on Track After Baby for safe movement ideas and guidance. Then reach out when you’re ready for a personalized plan for progression!

Embrace Flexibility and Self-Compassion

Some days your movement might look like a stroller walk. Other days, your body might call for a nap – and that’s perfectly okay! Your body is healing, your mind is adjusting, and you’re learning how to be a mama in real time.

When motivation dips, remind yourself: a little bit of anything is still more than a whole lotta nothin’! Gentle stretching, a short walk, or even mindful breathing all count.

When it comes to how to stay motivated postpartum, it’s all about releasing the pressure of perfection and focusing on progress.

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Conclusion: Your Journey, Your Pace

Every postpartum journey looks different. Whether you lean on your partner for help, join a community like our Coffee Run, or simply take 10 minutes for yourself, know this: your postpartum fitness routine should empower you, not exhaust you!

By building in support, choosing realistic steps, focusing on recovery, and practicing compassion, you’ll find your rhythm again – one that helps you feel strong, confident, and cared for.

Ready to start? Book a free consultation, join our Coffee Run and Mommy & Me Fitness Class, or subscribe to my newsletter for ongoing postpartum wellness support. You’ve got this, mama!