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.