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"
Bodyweight Squats – 15 reps
→ Focus on glute squeeze at the top for toningIncline Push-Ups (on couch or wall) – 10–12 reps
→ Builds upper body strength safelyGlute Bridges – 20 reps
→ Strengthens core + pelvic floorBird-Dog (slow + controlled) – 10 reps each side
→ Great for postpartum core re-connectionResistance Band Rows (or towel rows) – 12–15 reps
→ Back and arm toningStanding 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.