It’s really hard to lose your pregnancy weight. The exhaustion, the new schedule, the feeling of your life no longer being your own all play into how hard it is to even workout. Not to mention, the pain your body is going through as you recover from a c-section or vaginal delivery. Mentally and physically your body is worn out which makes even thinking about an exercise routine seem impossible. BUT it doesn’t have to be!
In this article, I want to share my favorite full body 20 minute postpartum workout. It’s made for the busy new mom that doesn’t have a lot of time but wants to lose her baby weight. You don’t need any equipment, just a good workout space, some exercises clothes, and a positive attitude 🙂
The free workout I am going to share in this post is part of my Postpartum Online Workout Program. This 15 week roadmap is jam packed with 30 full length workout videos, a Diastasis Recti assessment, information on how to restore your core, nutrition plan, and so much more. Learn more about the program and start getting your best body back here.
How Long Does it Take to Lose Your Baby Weight?
Here’s my experience with losing my pregnancy weight after I had my baby.
I had the PERFECT PLAN. I read the blogs. I talked to friends. I did my research. I was ready to have my baby and get my body back within 12 weeks! Maybe even less. That seemed a little ambitious, but I’m a personal trainer. If anyone could do it in that length of time, it was going to be me.
Then, I had my precious baby and my reality was turned upside down. It wasn’t like all the Instagram influencers made it seem. I was EXHAUSTED. I could barely think straight most days. And brushing my teeth seemed to be the only thing I was checking off my to-do list. Not to mention the pain I was feeling. All I could think about was how this little bundle of joy wrecked my world in all the best ways but wrecked my PERFECT PLAN in all the worst.
I began to realize my first priority was keeping my precious boy alive! Secondly, I needed to care of myself from the inside out. Thirdly, I needed to make a new plan, and I needed a new mindset 🙂 My body had just done something absolutely incredible over the previous 9 months. So I needed to first celebrate that and realize it took 9 months to get where I was and it might take just as long to get back where I was before.
As I began to adjust to this new life and as I started to feel better (and was released to workout), I started setting realistic expectations. My NEW REALISTIC PLAN was to get my body moving when I could. I knew this would not only help me mentally but also physically. However, I also had learned to give myself A LOT of grace. There were going to be days I didn’t work out, and that was OK! It was going to take a little longer than I originally planned, and that was OK!
It took me 5 months (14 weeks after being released to workout) to get back to my pre-pregnancy weight. By my son’s first birthday, I was actually 10lb below my pre-pregnancy weight.
Through the process I discovered so many fitness techniques that I wanted to pass along. Not only have they worked for me, but they have also worked for the hundreds of people that I have trained.
What To Know About Breastfeeding and Exercising
Many new moms will be breastfeeding. If you have this opportunity, it’s a beautiful way to bond with your baby. However, it does come with it’s challenges which can also effect your postpartum workout plan.Â
First of all, it is SAFE to workout while breastfeeding (as long as you have been cleared by your doctor). Though, I do encourage my clients to nurse, pump, or express milk before they begin their workout. This can help elevate excess milk which could lead to engorgement by the end of the workout.
Also, its very important to stay hydrated before during and after your work out whether you are breastfeeding or not. However, if you are breastfeeding it’s even more important. Your body is quick to get dehydrated when you are breastfeeding. Therefore, I encourage my clients to drink 3L-4L of water a day!
Lastly, listen to your body!!!! For some women, breastfeeding can lead to very tender or sore breasts. This does not mean you should stop working out, but it might lead to modifications throughout workouts. Jumping in any exercise can definitely be painful if you are in the first several weeks postpartum. Taking out the jump and either stepping side to side (jumping jacks) or going up on your toes (jump squats) are great modifications early on.
I will never forget my first postpartum workout. I was cleared by my doctor and I was ready to get my body moving! Then, I started the workout and wanted to cry. The simple exercises like jumping jacks caused so much pain to my breasts, I was fighting to hold back the tears. Luckily, I knew some easy modifications that helped me get through that first workout. I quickly adjusted my postpartum workout plan to no jumping for the first several weeks to give my body a little more time to adjust and heal from breastfeeding.
What To Know About Diastasis Recti and Exercising
Diastasis Recti is the separation of abdominal muscles. This can occur above the belly button, at the belly button, or even below the belly button.
This is VERY COMMON in women in their prenatal and postpartum seasons, but also can be found in just about anyone. It is considered “normal or functional” to have 1-2 finger separation, and you can workout with this amount of separation. However, you need to proceed with caution as you start your postpartum workout plan. It is important to rebuild your core slowly!
If you have MORE THAN a 3 finger width separation then you should talk to your health care provider before proceeding with exercise. Often times, you will need to seek a physical therapist to properly close the Diastasis Recti and rebuild your core muscles.
If you want to learn more about Diastasis Recti and check to see if you have it, check out THIS short video!
The Best Full-Body Postpartum Workout
For this postpartum workout, we will be using what I call my “Slim Strong and Sexy” workout format. There are five parts to this routine:
- Warm up. We will start with a quick warm up, which is always important whenever you work out.
- Slim. Then, we will do cardio, which gets our heart rate up and helps up burn those extra calories.
- Strong. Next is a circuit-type workout to build full-body muscle strength.
- Sexy. Finally we will end with core exercises.
- Cool down. This is to slow our heart rate down gradually and help prevent soreness.
In the video and steps below, I provide both modifications and intensifiers for most moves so that it can fit almost every fitness level.
Also note, that my full Postpartum Workout Program comes in 3 levels to help ease your body back into workout. Below is just one of MANY postnatal workouts I have created. This is a full body, level 2 workout, and you don’t need any equipment! You can learn more about the full program here.
Postpartum Workout Video
What You Need Before You Begin this Postpartum Workout
Before you begin, find your favorite playlist or put your favorite show on in the background! This will help you stay motivated and make the workout fun Also, DO NOT DO THIS WORKOUT IF YOU HAVE NOT GONE TO YOUR 6 WEEK CHECK UP AND BEEN CLEARED BY YOUR DOCTOR. Safety is always my number one priority. If you are cleared and you have found some good background music, find a safe space and lets get started!
Equipment needed:
For this workout you don’t need any equipment!! We will just be using your body weight as resistance for this workout.
Isn’t that nice?? You even don’t need dumbbells to get in shape.
1: Warm-up
As with all of my workouts, we will begin with an active, low impact warm-up. This gets the muscles warm and starts to raise the heart rate! Its very important to do the warm-up to help prevent injuries.Â
We will begin by marching or jogging in place. This wakes up the body and lets it know we are about to workout! From there we will do a series of upper body and lower body moves to warm up the full body.
Typically a warm up should last between three to five minutes. I always encourage a dynamic or active warm up, because it is safer for the muscles than static stretching.
2. SLIM: High-knees, Squats, Jumping Jacks
For the cardio portion, we will have 3 different aerobic moves:
- High knees (45 seconds)
- Squats (30 seconds)
- Jumping jacks (15 seconds)
These moves will each be timed so no counting reps, just concentrate on your getting your heart rate up. Getting our heart rate up helps us to burn more calories which leads to weight loss. There will be a quick break between moves, but you can always rest longer if needed! Its very important to listen to your body in any exercise program but especially during postpartum exercises. Don’t push yourself too hard early on. The goal then is to just get your body moving.
Break: 1 Minute
After this, we will have a little longer break! I encourage everyone to grab some water and REST during this minute. If you feel like the workout is too easy, you can always march or jog in place after your get a drink of water.
3. STRONG: Side to Reverse Lunge, Pushups, Supermans
For the strength training portion of the workout, we will be using our body weight as resistance for this workout. The majority of all my postpartum work outs not only focus on rebuilding strength but also toning our bodies. We will target upper body and lower body with these three exercises- side to reverse lunge, push ups, supermans. We will do three rounds of this part of the workout. If you ever need to rest longer, go for it! Listen to your body.
We will do 10 reps for each of the 3 moves.
- Side lunge to reverse lunge (left side then right side):This is a lower body combo move. We will be targeting mostly quads and glutes for this postpartum exercise.Â
- Push ups: This move focuses on the upper body but also recruits abdominal muscles to keep you in the correct position.
- Supermans: This exercise focuses on upper and lower back. However, if you feel any pain in this exercise please stop. If it persist, talk to your healthcare provider.
Break: 1 Minute
Again, we will have a little longer break! I encourage everyone to grab some water and REST during this minute. If you feel like the workout is too easy, you can always march or jog in place after your get a drink of water.Â
Also, starting making your way down to the ground during this break to get ready for the core portion.
4. SEXY: Supine March, Butterlfy Abs, Modified Plank
For the core portion of the workout, we have 3 core moves that we are doing for 30 seconds each- supine march, butterfly abs, modified plank. Reminder, this is a Level 2 workout. If you are early postpartum, please MODIFY the moves or skip this portion all together. Please use caution on the core portion and if you feel yourself straining on any of the exercise, stop. On the other hand, if you breeze through these exercise, GREAT JOB!
*Restoring your core and pelvic floor muscles is very important during the postnatal season. However, easing back into core exercises is critical. Lots of women suffer from Diastasis Recti and prolapse during their prenatal and postpartum period. Therefore, you must first understand your core and pelvic floor muscles then we need to lay a solid foundation to build off of. For more information on this you can check out my Restore Your Core Fitness Guide or My Postpartum Fitness Guide.
- Supine March (30 seconds) Here we will be laying on our backs (supine position) and lifting our legs. This exercise mostly targets the lower abs.
- Butterfly Abs (30 seconds) Again, we will be laying on our backs (supine position). But this time we draw our legs in AND upper body up. This exercises targets both the lower and upper abs.
- Modified plank (15 seconds) As mentioned before, its important to slowly rebuild core strength so this time we will be doing a modified plank (on our knees). It will still target the transverse abdominis but allow your core a little break from the full core exercise.
5. Cool Down
After this, we will go straight in to stretching. Grab your water if you need, though.
The cool down/ stretching is just as important as the warm-up. Stretching at the end of a work helps to lessen soreness. The stretching will be more static moves now that the muscles are warm. I will take you through a series of upper and lower body stretches that maximize the length in muscles and help to break down lactic acid. We will also focus on breathing and lowering our heart rate during the cool down.
Celebrate: You’re One Day Closer To Getting Your Best Body Back
NOW YOU ARE DONE!!!! Congrats on making it through this workout. I sure hope you feel accomplished and encouraged as you begin your journey to lose your baby weight.
I know, losing weight is really hard after your have your baby. You are being pulled a million different directions and feel exhausted most of the time. However, with the right workout plan, helpful tips for working out with your baby, and healthy eating you can do it!
What have you done that is most effective at losing your pregnancy weight? Let me know in the comments.
Postpartum Workout Plan
Like this workout and want more amazing postpartum workouts??? Check out my guide HERE. My postpartum online fitness guide is full of helpful information about Diastitis Recti and how to restore your core, nutrition tips and tricks, some of my favorite recipes, 30 full length workout videos with a large variety of workouts (even guest fitness instructors teaching barre and yoga), a helpful calendar to keep you on track, and even my favorite postpartum item for Mama! You will not find another postpartum online fitness program like this anywhere else. If you were to do these classes in person, get the training for core restoration, and chat with a nutritionist, it would easily cost your $400+. However, this fitness guide is only $159. And right now, since I am just launching it, the introductory price is $129.
