Post Pregnancy Workout Routine for Women

By Suman Roy

	Advanced (3+ years)
	63 minutes/day \| 5 days/week
	Tone Body
	Bodyweight, Other, Box Show More

Average Exertion

Average Cardio Intensity

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.

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Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Day 7:

Rest

Day 1

Exercise		Sets	Reps	Rest
1.Bodyweight Squat		1-3 sets	10-20 reps	15s
2.Glute Bridge		1-3 sets	10-20 reps	15s
3.Crunches		1-3 sets	10-20 reps	15s
4.Plank		1-3 sets	30-60s	15s
5.Bodyweight Nordic Hamstring Curl		1-3 sets	10-20 reps	15s
6.Bodyweight Lunge See Exercise Notes		1-3 sets	10-20 reps	15s
7.Incline Pushup		1-3 sets	10-20 reps	15s
8.Superman from Floor		1-3 sets	10-20 reps	15s

Day 2

Exercise		Sets	Reps	Rest
1.Bodyweight Squat		1-3 sets	10-20 reps	15s
2.Glute Bridge		1-3 sets	10-20 reps	15s
3.Crunches		1-3 sets	10-20 reps	15s
4.Plank		1-3 sets	30-60s	15s
5.Bodyweight Nordic Hamstring Curl		1-3 sets	10-20 reps	15s
6.Bodyweight Lunge See Exercise Notes		1-3 sets	10-20 reps	15s
7.Incline Pushup		1-3 sets	10-20 reps	15s
8.Superman from Floor		1-3 sets	10-20 reps	15s

Day 3

Exercise		Sets	Reps	Rest
1.Bodyweight Squat		1-3 sets	10-20 reps	15s
2.Glute Bridge		1-3 sets	10-20 reps	15s
3.Crunches		1-3 sets	10-20 reps	15s
4.Plank		1-3 sets	30-60s	15s
5.Bodyweight Nordic Hamstring Curl		1-3 sets	10-20 reps	15s
6.Bodyweight Lunge See Exercise Notes		1-3 sets	10-20 reps	15s
7.Incline Pushup		1-3 sets	10-20 reps	15s
8.Superman from Floor		1-3 sets	10-20 reps	15s

Day 5

Exercise		Sets	Reps	Rest
1.Bodyweight Squat		1-3 sets	10-20 reps	15s
2.Glute Bridge		1-3 sets	10-20 reps	15s
3.Crunches		1-3 sets	10-20 reps	15s
4.Plank		1-3 sets	30-60s	15s
5.Bodyweight Nordic Hamstring Curl		1-3 sets	10-20 reps	15s
6.Bodyweight Lunge See Exercise Notes		1-3 sets	10-20 reps	15s
7.Incline Pushup		1-3 sets	10-20 reps	15s
8.Superman from Floor		1-3 sets	10-20 reps	15s

Day 6

Exercise		Sets	Reps	Rest
1.Bodyweight Squat		1-3 sets	10-20 reps	15s
2.Glute Bridge		1-3 sets	10-20 reps	15s
3.Crunches		1-3 sets	10-20 reps	15s
4.Plank		1-3 sets	30-60s	15s
5.Bodyweight Nordic Hamstring Curl		1-3 sets	10-20 reps	15s
6.Bodyweight Lunge See Exercise Notes		1-3 sets	10-20 reps	15s
7.Incline Pushup		1-3 sets	10-20 reps	15s
8.Superman from Floor		1-3 sets	10-20 reps	15s

Date Created: 12/15/2018, UTC

Last Updated: 5/20/2020, UTC

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