Postpartum Exercises and Tips

Postpartum Exercises and Tips

Congrats, Mama! You did it. Your body has performed one of the most magical things a body can do.. Grow another human being! Recovery can be rough, your body will be sore and you’ll have aches and pains in places you never imagined you would. 

Everyone's delivery looks very different. You might have been in labor for hours or even days! You might have had a quick and easy experience or even a long and hard experience but no matter what your experience was, your body needs time to recover. It is crucial at this point to rest and enjoy time with your new baby. The recommended recovery time is 6-8 weeks but always check with your doctor as it can be different for each person. 

When you are cleared and feel ready to get moving again you might find yourself in a place of confusion. You might be wondering, “What exercises to do”, “how can I safely start my fitness journey again”, “Will my core ever feel the same”? Well.. we got you covered! Our top trainers will lead you through this journey. 

Getting started with you postpartum fitness journey 

No matter how fit you were before having a baby, or if you continue to workout through your pregnancy or even if this is your first time getting into working out, we got you covered. Getting back into fitness after giving birth will present a lot of challenges. Your body is still recovering, your core will be weak and you are extremely tired from an adorable crying bundle of love. 

Starting your fitness journey will require a lot of self love and support. It will definitely feel hard at times but be patient and always listen to your body. Remember to drink lots of water, take rest days and indulge in self care!! 

Benefits of Postpartum Exercises 

Postpartum can be a stressful and overwhelming period. Exercising itself has incredible benefits for the human body. It helps boost your mood and reduce your stress levels. It also allows you to start to focus on yourself and your body again. 

Postpartum Exercises 

Before starting these exercises remember your body is different now, be patient and kind to it! Choose a workout schedule that works for you and try to follow it. Our app offers amazing classes that you can follow along with. 

Upper Body


Turn your Terra-Core upside down and using the handles go onto a plank position. From here you will go up and down. Start with your knees on the floor and work yourself up to the full plank position. 

Side Plank

With the side of one forearm down on the Terra-Core and your feet extended behind you in plank pose, pivot your body to one side. Your feet and shoulders should be stacked vertically and you should be able to draw a line from the crown of your head down your spine and legs to your feet. Hold for a set length of time. (For a slightly easier variation, place one hand down onto the Terra-Core instead of your forearm.)


Dead bug

While balancing on your back, raise your arms and legs above you at a 90-degree angle to your chest. Bend your knees so that your shins are parallel to the floor and hold. (For a more intense workout, increase the amount of time you hold the position, or see the advanced variation below.)

Leg Lifts 

While laying on your back with your hands behind your head for support, raise your legs straight above you so they are perpendicular to the ground. Keeping them as straight as possible, drop your legs in a slow, controlled motion until they are parallel with the floor, then raise them back to their starting position.

Heel Taps

Lay on your back with your legs raised perpendicular to your body and your knees bent at a 90-degree angle. Maintaining this 90-degree bend in the knees, lower one leg until your heel barely touches the ground and then raise it back to its starting position. Repeat this motion, alternating legs. (For added stability and balance, place your hands behind your head and grip the edge of the Terra-Core base.)

Lower Body

Hip Thrusts:

Lie down with your upper back resting on top of the Terra Core horizontally with your arms out to the sides in a relaxed position. Bend your knees and keep your feet flat on the floor. Lift your hips as high as you can as you squeeze your glutes. Lower and repeat.

Knee Ups:

Place Terra Core in front of you horizontally. Step up onto the Terra Core with one leg while lifting the other knee up to your waist. Step back down and repeat your reps. Repeat on the other leg.



Going on 15-30 min walks can be extremely beneficial for your health. This is also a fun way to get your baby outside and stroll with them. 


Getting your heart pumping is also a great way to reduce stress. Doing light HIIT exercises will be a great way to get your cardio in. 

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