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Post Pregnancy Workout Routine for Women

By Suman Roy

Experience
Advanced (3+ years)
Time
46 minutes/day | 5 days/week
Good for
Tone Body
Equipment
Bodyweight, Other, Box
Statistics
Average Cardio Intensity
30%
Average Exertion
40%
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.

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Full Body

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1-3 sets, 30-60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Nordic Hamstring Curl demonstrationPlay Bodyweight Nordic Hamstring Curl demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
1-3 sets, 10-20 reps, (rest 15s)
Do 15-20 reps each leg
Time between exercises: 60s
Show Alternative Exercises
Incline Pushup demonstrationPlay Incline Pushup demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises

Full Body

Scroll to top

Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1-3 sets, 30-60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Nordic Hamstring Curl demonstrationPlay Bodyweight Nordic Hamstring Curl demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
1-3 sets, 10-20 reps, (rest 15s)
Do 15-20 reps each leg
Time between exercises: 60s
Show Alternative Exercises
Incline Pushup demonstrationPlay Incline Pushup demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises

Full Body

Scroll to top

Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1-3 sets, 30-60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Nordic Hamstring Curl demonstrationPlay Bodyweight Nordic Hamstring Curl demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
1-3 sets, 10-20 reps, (rest 15s)
Do 15-20 reps each leg
Time between exercises: 60s
Show Alternative Exercises
Incline Pushup demonstrationPlay Incline Pushup demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises

Full Body

Scroll to top

Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1-3 sets, 30-60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Nordic Hamstring Curl demonstrationPlay Bodyweight Nordic Hamstring Curl demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
1-3 sets, 10-20 reps, (rest 15s)
Do 15-20 reps each leg
Time between exercises: 60s
Show Alternative Exercises
Incline Pushup demonstrationPlay Incline Pushup demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises

Full Body

Scroll to top

Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1-3 sets, 30-60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Nordic Hamstring Curl demonstrationPlay Bodyweight Nordic Hamstring Curl demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
1-3 sets, 10-20 reps, (rest 15s)
Do 15-20 reps each leg
Time between exercises: 60s
Show Alternative Exercises
Incline Pushup demonstrationPlay Incline Pushup demonstration
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor
1-3 sets, 10-20 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/15/2018, UTC


Last Updated: 5/20/2020, UTC

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