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Postpartum Workout Plan: The 5-10-15 Minute Rule for Postpartum Exercise

Hi There, amazing Mamas!

Navigating life after bringing a new little one into the world is a beautiful journey, but it’s also a time when it’s crucial to gently and safely reintegrate into physical activity. 

I understand how challenging it can be to carve out time for exercise when you’re juggling the demands of a newborn. 

That’s why I want to share a simple, manageable postpartum workout plan that has worked wonders for many of my postpartum mom clients. 

I call it the “5-10-15 Minute Exercise Rule”, and it’s all about easing back into physical activity without overwhelming yourself.

5-10-15 minute exercise rule is perfect and super easy to fit into your busy schedule as a new mom. 

The beauty of this postpartum workout plan is that it doesn’t require a huge time commitment or complex equipment. 

Just a few minutes each day can make a significant difference in how you feel physically and emotionally.

Starting with breathing exercises then gentle postpartum exercises and finally connecting with nature can help ease any discomfort from childbirth and improve your flexibility in less than 30 minutes a day. 

Postpartum workout is not just about exercise; it’s also a fantastic way to reconnect with your body and appreciate all that it has done and continues to do for you and your baby.

Moreover, this postpartum workout plan is designed to gradually increase your activity level without pushing too hard too soon. 

Whether you’re a first-time mom or adding another beautiful child to your family, these exercises can be adjusted to fit your specific needs and pace. 

The key is to start slow, listen to your body, and embrace each movement with kindness and patience.

Disclaimer: This blog post is for informational purposes only and should not be substituted for professional medical advice. Always consult your doctor before starting any exercise program, especially after childbirth.

What are your postpartum workout and exercise goals?

Remember, the goal of these postpartum workout plans and exercises isn’t just to get back to your pre-pregnancy shape; it’s to re-build strength, confidence, and well-being as you embark on this incredible journey of motherhood. 

So grab your yoga mat, and let’s gently work our way through this transformative period together, with lots of love and support.

5 Minute Postpartum Breathing Exercises

Why Start With Breathing Exercises?

Before we dive into more physical activities, let’s talk about why focusing on your breath is a perfect starting point. 

Postpartum breathing exercises are not only calming but are essential for beginning to restore core strength, which is so crucial after childbirth.

A Simple 5-Minute Postpartum Breathing Exercise

Here’s a quick postpartum breathing exercise routine you can do anywhere, anytime:

  • Sit comfortably with your back supported, placing one hand on your belly
  • Slowly inhale through your nose, feeling your abdomen expand, then exhale gently through your mouth
  • Count to four as you breathe in, hold the deep breath for a count of four and then exhale for a count of six
  • Repeat this for five minutes, focusing on slow, deep breaths
  • This routine helps activate the core muscles gently, paving the way for more intense exercises as you recover

10 Minute Intentional Body Movement Postpartum Exercise

Easy Postpartum Exercise at Home

Now, let’s amp it up a bit but still keep it gentle. I’ve picked a few exercises that focus on rebuilding strength, flexibility, and particularly the core. 

Remember, it’s crucial to get your doctor’s clearance before starting any postpartum workout plan post-birth.

Creating a 10-Minute Postpartum Exercise Routine At Home

Here’s a simple routine I love:

  • Pelvic tilts (1 set of 15)
  • Bridge pose 1 set of 15)
  • Gentle standing squats (1 set of 15)
  • Shoulder blade squeezes (1 set of 15)
  • Childs pose stretch ( 1 set of 5 with 30 sec hold each)
 

This quick 10-minute session can fit into your day while the baby naps or even during their happy, wakeful periods. You’ll be amazed at what ten focused minutes can do!

15 Minute Postpartum Outdoor Walk

Why Walking Works As a Postpartum Exercise?

Walking is an incredible way for new moms to get active. It’s low-impact, it can be a great way to introduce your baby to the outdoors, and it does wonders for your mental health.

Tips for a Successful Postpartum Walk

  • Choose a comfortable stroller or baby carrier.
  • Wear supportive shoes.
  • Start slow, maybe just walking around the block.
 

Even a short daily walk can boost your mood and energy levels. It’s not just about physical health; it’s about finding moments of peace and joy in your new routine.

Wrapping Up

I hope these tips help you see that fitting in exercise after having a baby doesn’t have to be daunting. The 5-10-15 Minute Exercise Rule is about making postpartum exercise doable, effective, and part of your daily life as a new mom.

Remember, every mom’s journey is unique, and it’s important to listen to your body and adjust accordingly. Start small, celebrate your progress, and keep moving forward—one step at a time.

Join Our Community

If you found these tips helpful, don’t forget to join our community where I share more strategies, support each other, and celebrate our victories, big and small. 

Together, we can make postpartum recovery a positive and empowering experience.

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Shriti Shah

As your Prenatal-Postpartum health coach and a board-certified Physical Therapist, I am dedicated to enhancing the lives of moms by providing medically accurate information and safe exercise routines during pregnancy and postpartum. I believe that by dedicating a few minutes daily to prioritize their health, moms can greatly improve their own lives and the well-being of their families.

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Hi! I'm Shriti

Welcome to Sehat Living! As your Prenatal-Postpartum health coach and a board-certified Physical Therapist, I am dedicated to enhancing the lives of moms by providing medically accurate information and safe exercise routines during pregnancy and postpartum. I believe that by dedicating a few minutes daily to prioritize their health, moms can greatly improve their own lives and the well-being of their families.

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