Postpartum Home Strength Circuit for the Busy Mom

Goal: Tone muscles, burn fat, rebuild core and stability

Simple Circuit Setup

  • Exercises: 5–6 full-body, low-impact moves

  • Rest: 20–30 seconds between exercises

  • Rounds: 3–4 (start with 2 if early postpartum)

  • Frequency: 3–4x/week

"Tone & Torch - Home Edition"

  1. Bodyweight Squats – 15 reps
    → Focus on glute squeeze at the top for toning

  2. Incline Push-Ups (on couch or wall) – 10–12 reps
    → Builds upper body strength safely

  3. Glute Bridges – 20 reps
    → Strengthens core + pelvic floor

  4. Bird-Dog (slow + controlled) – 10 reps each side
    → Great for postpartum core re-connection

  5. Resistance Band Rows (or towel rows) – 12–15 reps
    → Back and arm toning

  6. Standing March + Press (with light dumbbells or water bottles) – 30 sec
    → Light cardio, works shoulders & core

Bonus Burn Finisher (Optional)

Low-impact HIIT set (2x rounds):

  • Step Jacks – 30 sec

  • Mountain Climbers (slow and controlled) – 30 sec

  • Wall Sit – 30 sec

Postpartum Considerations

  • Pelvic Floor: If you feel pressure or discomfort, scale back and see a PF Therapist.

  • Core Safety: Avoid crunches or planks early on if diastasis recti is present.

  • Hydration & Fuel: Eat protein-rich meals, especially if nursing.

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