Free personalized workout plan
Post Pregnancy Workout Routine for Women
| Experience |
| Beginner (1-2 years) |
| Time |
| 64 minutes/day | 5 days/week | 1 weeks |
| Good for |
| Women's Tone Body |
| Equipment |
| Bodyweight, Box |
| Description |
After being pregnant for nine months, many mothers are anxious to get back in shape and follow a proper workout regimen. The general rule of thumb is to start working out six weeks after birth. After those six weeks are over, you can follow this workout routine to tone your body and get back in shape. The best part about this workout program is you can do it at your home as it does not involve any special equipment. Working out 4-5 days a week is enough as a starter. But if you want you can follow this workout routine all 7 days of the week. Show More |
Workout Overview
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Bodyweight Squat  | 1 - 3 | 10 - 20 | 15s | |
2. Butt Lift (Bridge)_male_v23_thumb100Poster_capoff.jpg) | 1 - 3 | 10 - 20 | 15s | |
3. Crunches | 1 - 3 | 10 - 20 | 15s | |
4. Plank | 1 - 3 | 30 - 60 | 15s | |
5. Nordic Hamstring Curl (Bodyweight)_male_v5_thumb100Poster_capoff.jpg) | 1 - 3 | 10 - 20 | 15s | |
6. Bodyweight Lunge How To Do Bodyweight Lunges — (LUNGE TUTORIAL & FORM) by Fit Father Project - Fitness For Busy Fathers Do 15-20 reps each leg | 1 - 3 | 10 - 20 | 15s | |
7. Incline Pushup | 1 - 3 | 10 - 20 | 15s | |
8. Superman from Floor | 1 - 3 | 10 - 20 | 15s | |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1. Bodyweight Squat | 1 - 3 | 10 - 20 | 15s | |
| 2. Butt Lift (Bridge) | 1 - 3 | 10 - 20 | 15s | |
| 3. Crunches | 1 - 3 | 10 - 20 | 15s | |
| 4. Plank | 1 - 3 | 30 - 60 | 15s | |
| 5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 | 10 - 20 | 15s | |
| 6. Bodyweight Lunge How To Do Bodyweight Lunges — (LUNGE TUTORIAL & FORM) by Fit Father Project - Fitness For Busy Fathers Do 15-20 reps each leg | 1 - 3 | 10 - 20 | 15s | |
| 7. Incline Pushup | 1 - 3 | 10 - 20 | 15s | |
| 8. Superman from Floor | 1 - 3 | 10 - 20 | 15s | |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1. Bodyweight Squat | 1 - 3 | 10 - 20 | 15s | |
| 2. Butt Lift (Bridge) | 1 - 3 | 10 - 20 | 15s | |
| 3. Crunches | 1 - 3 | 10 - 20 | 15s | |
| 4. Plank | 1 - 3 | 30 - 60 | 15s | |
| 5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 | 10 - 20 | 15s | |
| 6. Bodyweight Lunge How To Do Bodyweight Lunges — (LUNGE TUTORIAL & FORM) by Fit Father Project - Fitness For Busy Fathers Do 15-20 reps each leg | 1 - 3 | 10 - 20 | 15s | |
| 7. Incline Pushup | 1 - 3 | 10 - 20 | 15s | |
| 8. Superman from Floor | 1 - 3 | 10 - 20 | 15s | |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1. Bodyweight Squat | 1 - 3 | 10 - 20 | 15s | |
| 2. Butt Lift (Bridge) | 1 - 3 | 10 - 20 | 15s | |
| 3. Crunches | 1 - 3 | 10 - 20 | 15s | |
| 4. Plank | 1 - 3 | 30 - 60 | 15s | |
| 5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 | 10 - 20 | 15s | |
| 6. Bodyweight Lunge How To Do Bodyweight Lunges — (LUNGE TUTORIAL & FORM) by Fit Father Project - Fitness For Busy Fathers Do 15-20 reps each leg | 1 - 3 | 10 - 20 | 15s | |
| 7. Incline Pushup | 1 - 3 | 10 - 20 | 15s | |
| 8. Superman from Floor | 1 - 3 | 10 - 20 | 15s | |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1. Bodyweight Squat | 1 - 3 | 10 - 20 | 15s | |
| 2. Butt Lift (Bridge) | 1 - 3 | 10 - 20 | 15s | |
| 3. Crunches | 1 - 3 | 10 - 20 | 15s | |
| 4. Plank | 1 - 3 | 30 - 60 | 15s | |
| 5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 | 10 - 20 | 15s | |
| 6. Bodyweight Lunge How To Do Bodyweight Lunges — (LUNGE TUTORIAL & FORM) by Fit Father Project - Fitness For Busy Fathers Do 15-20 reps each leg | 1 - 3 | 10 - 20 | 15s | |
| 7. Incline Pushup | 1 - 3 | 10 - 20 | 15s | |
| 8. Superman from Floor | 1 - 3 | 10 - 20 | 15s | |
Date Created: 12/15/2018, UTC
Last Updated: 5/20/2020, UTC
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