I know you there googling “postpartum workout” at 2 AM while your little one finally sleeps.
You’re wondering if your body will ever feel like yours again, if you’ll ever have energy for anything beyond surviving another day, and honestly? If you’ll ever fit into those pre-baby jeans without performing some kind of denim miracle.
Here’s the thing nobody tells you about postpartum fitness: it’s not about bouncing back. It’s about building forward.
And this 15-minute full body postpartum workout is going to make
Why You Need a Postpartum Workout That Works on the Whole Body
Most postpartum workout plans focus on just your core or just your arms, like your body is a collection of separate parts instead of one amazing, connected system.
This postpartum workout at home targets every major muscle group in just 15 minutes, including core, glutes, legs, arms and back.
No equipment needed, no gym membership required, no leaving the house while wearing actual pants.
The Best Postpartum Workout For Your Your Fitness Plan
This is a postpartum workout plan designed for real moms with real lives, real time constraints, and real babies who might decide to crawl under you mid-plank.
It’s functional strength training at its finest, preparing your body for all the lifting, carrying, and chasing that comes with mom life.
Keep reading to see the benefits of each exercise!
Exercise 1: Hinge Squat (45 seconds)
Start with your feet slightly wider than hip-width apart. This is your new power stance, mama. You’re going to hinge forward from your hips (think deadlift movement), reaching toward your toes while keeping that spine nice and long. Then lift your chest and drop into a deep squat, pushing your butt back like you’re trying to sit in an invisible chair.
When you really push back into those hamstrings and glutes during the hinge, then fire up those quads in the squat.
Benefit: Targets your entire posterior chain while prepping your body for all those daily “pick up the toy, put down the toy” moments.
Exercise 2: Wall Sit (45 seconds)
Immediately after your hinge squats, slide your back against a wall with feet about hip-distance apart. This is where the real fun begins (and by fun, I mean your quads are about to have some very strong opinions about your life choices).
Keep those heels planted firmly on the ground and pretend you’re sitting in that invisible chair again. This isometric hold is going to keep those muscles under tension, which is exactly what we want for building strength. Plus, it’s strangely meditative once you get past the burning sensation.
Benefit: Builds serious quad endurance so you can outlast your toddler’s tantrum without your legs giving out first.
Rest for 15 seconds, then repeat both exercises for round two.
Exercise 3: Bear Squat (45 seconds)
Time to get down on all fours, but make it challenging. Start in a plank position (knees or toes, your choice), with shoulders over wrists and core tight. Shift your butt back toward your heels, opening up that back body, then drive forward into your plank.
This movement is pure functional gold. You’re working your core, shoulders, quads, glutes, and hamstrings all at once. It’s like the Swiss Army knife of exercises, which is perfect because who has time for single-purpose anything these days?
Benefit: The ultimate full-body burner that strengthens everything you need for crawling around on the floor with your little one.
Exercise 4: Bear Plank Hold For Your Core (45 seconds)
From your bear squat, bring those knees under your hips and hold. Keep the knees elevated just off the ground, core braced, belly button pulling toward your spine. This is incredible for your deep core and pelvic floor recovery.
Fun fact: you’re probably going to shake during this one. That’s not a bug, it’s a feature. Shaking means your muscles are working hard and getting stronger. Embrace the shake, mama.
Rest for 15 seconds, then repeat exercises 3 and 4.
Benefit: This exercise will defintely help with your mommy pooch, because it fires up your deep core and pelvic floor like nothing else, giving you the stability to lift car seats without throwing out your back.
Exercise 5: Negative Push-Up (45 seconds)
Start in a plank (knees or toes), then slowly lower yourself down to the floor with control. The key word here is slowly. Once you’re lying flat, push up from your knees. This eccentric movement builds serious strength and is way more doable than traditional push-ups when you’re rebuilding.
Think of it as the training wheels version of push-ups, except training wheels that actually make you stronger instead of just keeping you upright.
Benefit: This builds real upper body strength progressively, so you can actually carry your sleeping kid from the car without waking them up.
Exercise 6: Side Forearm Plank (45 seconds each side)
Place one forearm on the ground, rotate open, and hold that side plank like your life depends on it. Keep those hips square to the front and that top arm reaching up. If you need to modify, drop that bottom knee down.
This is money for your obliques, deep core, and pelvic floor, plus it’s one of those exercises that looks deceptively simple until you try it and realize your entire side body is having a conversation you weren’t prepared for.
Rest and repeat, then switch to the other side.
Benefit: Bulletproofs your obliques and helps prevent that “mom back” from constantly carrying kids on one hip.
Exercise 7: Kneeling Lunge to Squat (45 seconds each side)
Start in a kneeling lunge with your right leg forward. Lift that back knee, then stand up into a squat with feet just outside hip-width. Reverse the movement, lightly tapping that back knee down.
This combination is challenging in the best way. You’re working unilaterally (fancy term for one side at a time), which helps address any imbalances, while also getting that heart rate up.
Benefit: The perfect combo for building single-leg strength and the kind of functional power you need for playground chasing.
Exercise 8: Single Leg Glute Bridge (45 seconds each side)
After your kneeling lunges, lie down with the same leg that was forward planted on the ground. Lift the other leg and drive through that planted heel to lift your hips up high.
By this point, your glutes are already pre-fatigued from the lunges, so this bridge is going to feel extra spicy. That’s exactly what we want. The burn means it’s working.
Benefit: Isolates and strengthens your glutes to give you that lifted, strong booty while fixing all the sitting-induced weakness.
More Benefits of This Postpartum Fitness Approach
This isn’t technically cardio, but you’re going to feel like you just did a cardio workout. When you work those big muscle groups back-to-back with minimal rest, your heart rate naturally climbs.
It’s strength training that gives you all the cardiovascular benefits without the joint impact of traditional cardio.
And can we talk about how this addresses the real stuff? The core exercises throughout this routine aren’t just for getting rid of the “mom pooch” (though they’ll definitely help with that).
They’re preparing your body for real life. Every time you pick up your kid, carry groceries, or haul that massive diaper bag, you’re using these same movement patterns.
This is why I love functional training for postpartum recovery. It’s not about looking like you never had a baby. It’s about feeling strong enough to handle everything that comes with having one.
Two New Mom Body Conditions To Take into Account
- If you’ve had a C-section, this workout is still totally doable with some modifications. Start with shorter holds, take extra rest if you need it, and listen to your body above all else. Your scar tissue needs time to heal and strengthen, and there’s no prize for pushing through pain.
- The mom belly workout portion of this routine will help strengthen your core, but remember that diastasis recti (abdominal separation) is real and common. If you’re dealing with significant separation, consider working with a pelvic floor physiotherapist first.
How Often To Do This Postpartum Workout At Home
This 15-minute routine is your new best friend, but it’s just the beginning.
Consistency beats perfection every single time.
Aim for 3-4 times per week, but don’t beat yourself up if life gets in the way.
Some days you’ll crush this routine. Other days you’ll do two exercises and call it good because your baby decided sleep is optional.
For the momy tummy, remember that visible changes take time. Your core has been through a lot, and healing isn’t linear. Some days you’ll feel strong, other days you’ll feel like jello. Both are normal, both are okay.
More Postpartum Exercises For Your Workout Plan
Ready to take your core recovery to the next level?
Check out these exercises:
- 10-minute mommy pooch workout that targets those ab muscles, helps heal your core and builds strength.
- 8-min pelvic floor exercises for postpartum
Save this pin to remember the routine!
