Easy After-Baby Workouts

By Amanda Roland
after baby workouts

Alright new moms, now that you’ve birthed your healthy baby, maybe it’s time for you to start incorporating some workouts into your routine to work on your own health! Doing some exercise can work to clear your mind, make you feel motivated and help you reach your after-baby goals! Here are some easy after-baby workouts to try out!

Sit-to-Standing Kegels

This magical workout packs a punch! According to the American Pregnancy Association, kegels can “promote perineal healing, regain bladder control, and strengthen pelvic floor muscles” after you have had a baby. This simple exercise can be done almost anywhere and is a great place to start for an after-baby workout.


  1. Find a chair/bench/couch and sit with your feet shoulder width apart. Keep your arms neutrally by your sides or with your hands on your hips.
  2. As you start to stand, contract your pelvic muscles. If you aren’t exactly sure what this should feel like, it can be compared to the sensation of holding in your pee. 
  3. Continue contracting your pelvic muscles until you return to a seated position and then relax. Repeat this exercise 12 times for 1-3 sets. 

Forearm Plank 

Everyone has probably done a plank before, and it is actually one of the best exercises to strengthen your core! This exercise is a little more intense, so save it until you are at least 16-17 weeks postpartum to avoid injury and discomfort. This move can also be done almost anywhere, and it’s great to do during commercial breaks or while your little one is napping. 


  1. On the floor, get into a plank position with your forearms on the ground and your legs straight behind you. You can put down a blanket or yoga mat if you have sensitive elbows.
  2. Hold the plank position for as long as you can, making sure to keep your butt down and your core tight. 
  3. After you are done, lower your hips gently to the floor and rest for 30 seconds. When your rest is over, repeat 3-4 times to feel the burn! 


Don’t worry, you don’t need to be super strong to do these deadlifts, and you don’t really need any equipment either! This is another exercise that will engage your core, butt and thighs all at the same time without putting too much stress on your body.


  1. Stand with your feet shoulder width apart and your knees bent ever so slightly. If you have small 2 to 5 pound weights, grab them. If you don’t have weights, you can totally go weight free, or you can improvise by grabbing two cans of soup to hold in each hand.
  2. Hold your hands/weights down in front of you and slowly bend at your hips, keeping your back straight, your core tight and your butt squeezed. Continue bending until your hands/weights reach the middle of your shins.
  3. Tighten your glutes, and slowly bend your body back into a standing position and relax. Repeat this movement 10 times for 1-3 sets. 


Use these simple yet effective after-baby workouts to get back into the groove of exercising post-pregnancy to keep you —and your baby— happy and healthy!

by Amanda Roland


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