5 Easy Postpartum Strength Training Exercises

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Rebuilding and returning to fitness is a journey. Here's where to start.

By Emily Skye June 5, 2023

Courtesy of Emily Skye

Becoming a mother is incredible, but pregnancy and giving birth demands a lot from your body. Rebuilding and returning to fitness is a journey.

As a trainer, mom of two and creator of Emily Skye FIT, my postpartum workout program is built around the same strength training that helped me recover and return to fitness after my babies. It's not about "bouncing back", it's about helping you regain strength and mobility, strengthening your pelvic floor and core, increasing endurance and getting you back to the activities you enjoy.

I’m here to tell you there are no expectations and no time limits. Your body is amazing. I want to help women focus on how their body feels and what it does, rather than how it "looks".

All of my workouts have been created with safety as the top priority. It's so important not to rush your postpartum recovery. Below, I’m sharing 5 strength-training exercises from my program that will help you start rebuilding strength.

Note: Always consult your doctor before beginning any new exercise program, as there are some situations where exercise may not be advised. FIT Post-Pregnancy has been designed so that you can commence the program after your 6-10 week postpartum checkup and with doctor's clearance. This should be used as a guide only—do not start the program without your doctor's permission. If you had a C-section, it is vital that you discuss your return to exercise with your doctor before beginning any new regimen.

Related: Secrets to better postpartum care from mothers across the globe

Even once you’ve been cleared for exercise, any core work at this stage of your recovery needs to be slow and controlled—remember, don't push your limits.

I encourage you to get proactive about rebuilding your pelvic floor and deep core strength (which takes in 5 muscles sitting below your abs), even if you haven't experienced diastasis recti. This move is taken from the very first workout of my FIT Post-Pregnancy program—that's how important rebuilding strength in these areas is!

Related: 9 no-equipment exercises you can do anywhere

Wait to attempt this exercise until you are at least 12-16 weeks postpartum and ready to increase intensity.

Deadlifts are the perfect exercise to strengthen your glutes, quads and hamstrings, which is essential for picking up and carrying your new baby.

You can perform this modified deadlift using light dumbbells, or stick with bodyweight to find good form and start building strength.

Wait to attempt this exercise until you are at least 18 weeks postpartum and ready to lift the tempo with more HIIT-style cardio.

As well as continuing to build your leg and booty strength, these lunges will help to boost cardio endurance. You’ll need it when baby starts to walk!

Related: Ready to start postpartum exercise? Try these 3 simple moves

Wait to attempt this exercise until you are at least 18 weeks postpartum and ready to lift heavier weights. This exercise is best with dumbbells or heavy canned goods.

Strengthening your shoulders will not only support carrying your baby, but keep your posture upright and help to prevent aches and pains that can come with breastfeeding.

Wait to attempt this exercise once you are at least 12-16 weeks postpartum and ready to increase intensity.

Even if you haven't experienced diastasis recti, this modified plank is another step in rebuilding core strength. Besides laying a great foundation for your return to fitness, a strong core will help to protect your back when you’re picking up and putting down your baby.

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