{"id":83027,"date":"2025-11-04T14:07:13","date_gmt":"2025-11-04T14:07:13","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83027"},"modified":"2025-11-04T14:07:13","modified_gmt":"2025-11-04T14:07:13","slug":"6-week-postpartum-workout-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/","title":{"rendered":"Your 6-Week Postpartum Workout Plan"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#Are_You_Fully_Ready_6_Weeks_Postpartum\" >Are You Fully Ready 6 Weeks Postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#What_Exercises_Can_I_Do_at_6_Weeks_Postpartum\" >What Exercises Can I Do at 6 Weeks Postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#A_Good_Recovery_6-Week_Postpartum_Workout_Plan\" >A Good Recovery 6-Week Postpartum Workout Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#What_Exercises_Should_I_Avoid_at_6_Weeks_Postpartum\" >What Exercises Should I Avoid at 6 Weeks Postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#Can_You_Lift_Weights_6_Weeks_Postpartum\" >Can You Lift Weights 6 Weeks Postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#How_soon_is_too_soon_for_postpartum_exercise\" >How soon is too soon for postpartum exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#Can_I_do_ab_workouts_6_weeks_postpartum\" >Can I do ab workouts 6 weeks postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#Is_Pilates_good_for_postpartum\" >Is Pilates good for postpartum?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Congratulations on reaching the six-week postpartum mark! This is a significant milestone on your recovery journey. While you may be keen to jump back into a more structured fitness routine, it&#8217;s essential to approach exercise with care and awareness.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Postpartum_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/one-visual-1920x1200-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body has undergone incredible changes over the past nine months, and recovering takes time. This guide will help you understand what&#8217;s happening with your body at this stage, which exercises are more gentle for you, and how to create a balanced 6-week postpartum workout plan to rebuild your strength gradually. We\u2019ll cover a full workout program, exercises to avoid, and answer some common questions new moms have about returning to fitness.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Always consult your physician before you start any recovery fitness program to make sure that it\u2019s suitable for your specific needs.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_You_Fully_Ready_6_Weeks_Postpartum\"><\/span><b>Are You Fully Ready 6 Weeks Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The six-week check-up with your GP is often seen as the green light to resume normal activities, including exercise. However, this appointment is more of a check-in on your physical and mental well-being, not a definitive &#8220;clearance for exercise&#8221;.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By six weeks, your uterus has likely contracted back to its pre-pregnancy size, and any postpartum bleeding may have reduced significantly, or stopped altogether. However, beneath the surface, your body is still going through a transformation. The connective tissues that stretched during pregnancy are still undergoing changes, and hormonal levels can take months to rebalance, particularly if you\u2019re breastfeeding (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555904\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-82504\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/14-1024x640.png\" alt=\"6 week postpartum workout plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/14-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/14-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/14-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/14-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Several factors can affect your journey (<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2018\/05\/optimizing-postpartum-care\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sleep Deprivation:<\/b><span style=\"font-weight: 400;\"> The cumulative lack of sleep can significantly impact your energy levels and your body&#8217;s ability to transform.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aches and Tension:<\/b><span style=\"font-weight: 400;\"> Repetitive movements such as feeding, lifting, and carrying your baby often lead to back, neck, shoulder, and wrist tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hormonal Changes:<\/b><span style=\"font-weight: 400;\"> It&#8217;s common to experience hair loss as your hormones return to pre-pregnancy levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pelvic Wellness:<\/b><span style=\"font-weight: 400;\"> If you experienced pelvic discomfort during pregnancy, it may still be present. Your pelvic floor muscles have been stretched and weakened, which makes them vulnerable to injury if you return to high-impact exercise too soon.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s highly recommended to ask your GP for a referral to a women&#8217;s health physiotherapist for a comprehensive physical assessment. This is becoming a standard of care in many places and is invaluable for a safe return to exercise.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Postpartum_Workout_Plan\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Can_I_Do_at_6_Weeks_Postpartum\"><\/span><b>What Exercises Can I Do at 6 Weeks Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At this stage, your focus should be on gentle, low-impact movements that help you reconnect with your body, particularly your core and pelvic floor. Pilates is an excellent option because it emphasizes the &#8220;ABCs&#8221;: Alignment, Breathing, and Centering. These principles are foundational for restoring core strength and stability (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3445206\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some gentle exercises to incorporate into your workout 6 weeks postpartum.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Spinal Flexion: Cat-Cow<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This gentle movement soothes your brain-body connections and mobilizes the back.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with your hands under your shoulders and your knees under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and gently round your spine, tucking your tailbone and dropping your head. Think of creating a &#8220;C&#8221; curve.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in and hold the stretch, feeling the space open up in your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out again as you return to a neutral spine, lengthening from your tailbone to the crown of your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Optionally, breathe in as you open your chest forward, creating a gentle extension in your upper back without collapsing your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10 cycles.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Spinal Extension: Dart<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the perfect exercise if you have the &#8220;mom hunch&#8221; from feeding and carrying your baby. It strengthens the mid-back muscles crucial for good posture.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach with your forehead resting on a small towel. Let your arms rest by your sides with your palms up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out as you lengthen your head away from your spine and peel your chest off the floor. Keep your lower ribs on the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw your shoulder blades down and together as you lift your arms, rotating them so your palms face the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in and hold this long &#8220;dart&#8221; shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and slowly release back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat up to 10 times.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Postpartum_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82513\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/11-1024x640.png\" alt=\"6 week postpartum workout plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/11-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Spinal Rotation: Hip Rolls<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This twisting exercise feels great and targets your oblique abdominal muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the floor. Your knees and feet should be together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms out to the sides in a &#8220;T&#8221; shape or a wide &#8220;Y&#8221; shape above your head for a deeper chest stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and roll your connected knees to one side, allowing your pelvis and spine to rotate sequentially. Keep your opposite shoulder blade on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in to hold the stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and use your core muscles to control the return to the center.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat up to 5 times on each side.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Lateral Flexion: Pli\u00e9s with Side Reach<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This move strengthens your glutes and is great for practicing alignment while providing a great side-body stretch.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your heels together and your toes about hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out as you bend your knees over your toes into a pli\u00e9. At the same time, reach your left arm up and over to the right for a side bend.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your pelvis square and feel the stretch along your left side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in to return to the center.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side. Aim for 10 repetitions in each direction.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Postpartum_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82509\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/5-1024x640.png\" alt=\"6 week postpartum workout plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/5-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Pelvic Floor and Core: Pelvic Tilts<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This foundational exercise shows you ways you can work with your deep core and pelvic floor muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your lower belly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and gently tuck your tailbone, tilting your pelvis so your lower back presses lightly into the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in and release, allowing your pelvis to rock the other way into a slight arch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find the middle point where your pelvis is level. This is your neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the tilting motion slowly, focusing on the connection between your breath and movement.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Are you ready to explore other gentle ways to move your body? Read more about <\/span><a href=\"https:\/\/betterme.world\/articles\/yoga-for-moms\/\"><b>yoga for moms<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/postpartum-pilates\/\">10+ Postpartum Pilates Exercises for New Moms to Do at Home<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Good_Recovery_6-Week_Postpartum_Workout_Plan\"><\/span><b>A Good Recovery 6-Week Postpartum Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This 20-minute workout uses the exercises described above to create a balanced routine. Remember to listen to your body and rest when you need to. You should aim to do this workout 2-3 times per week, with rest days in between.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you begin, gauge your preparedness: Are you feeling rested? Have you had enough water and food? Be honest with yourself. Pushing through exhaustion won&#8217;t help your transformation journey.<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Postpartum_Workout_Plan\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Workout (20 Minutes)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up (3 minutes):<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Relaxation and Breathing (3 minutes):<\/b><span style=\"font-weight: 400;\"> Lie on your back in the relaxation position (knees bent, feet flat). Focus on deep, diaphragmatic breaths. As you inhale, let your belly and ribs expand. As you exhale, gently engage your pelvic floor by visualizing lifting it &#8220;up and in&#8221;.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Main Workout (15 minutes):<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Pelvic Tilts (2 minutes):<\/b><span style=\"font-weight: 400;\"> 10-12 slow, controlled repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Hip Rolls (3 minutes):<\/b><span style=\"font-weight: 400;\"> 5 repetitions on each side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Cat-Cow (3 minutes):<\/b><span style=\"font-weight: 400;\"> 8-10 cycles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Dart (3 minutes):<\/b><span style=\"font-weight: 400;\"> 8 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Pli\u00e9s with Side Reach (4 minutes):<\/b><span style=\"font-weight: 400;\"> 8 repetitions on each side.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-down (2 minutes):<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Rest Position (2 minutes):<\/b><span style=\"font-weight: 400;\"> From all fours, sit back on your heels and fold forward, resting your forehead on the mat. Breathe deeply into your back.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you enjoy exercising from home, check out our other <a href=\"https:\/\/betterme.world\/articles\/at-home-workouts-for-moms\/\"><b>at-home workouts for mom<\/b><\/a><\/span><b>s<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Should_I_Avoid_at_6_Weeks_Postpartum\"><\/span><b>What Exercises Should I Avoid at 6 Weeks Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your body is still going through changes, so certain movements can do more harm than good at this stage. You should avoid:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-Impact Exercises:<\/b><span style=\"font-weight: 400;\"> Running, jumping, and <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-women\/\">HIIT workouts<\/a> place significant stress on your pelvic floor and joints, which are still vulnerable due to the lingering effects of the hormone relaxin (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Current_Guidelines_and_Recommendations_for_Postnatal_Exercise\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Traditional Abdominal Exercises:<\/b><span style=\"font-weight: 400;\"> Crunches, sit-ups, and planks can increase intra-abdominal pressure, potentially worsening diastasis recti (abdominal separation) (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/85307\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heavy Lifting:<\/b><span style=\"font-weight: 400;\"> Lifting heavy weights before your deep core is strong enough can strain your back and pelvic floor (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/85307\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/postpartum-workout-routine\/\">The Real Postpartum Workout Routine Every Mom Needs<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lift_Weights_6_Weeks_Postpartum\"><\/span><b>Can You Lift Weights 6 Weeks Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many third-party organisations generally support a gradual return to exercise (<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">), but there&#8217;s no specific guideline on when to resume weightlifting. Most experts recommend avoiding heavy lifting in the initial postpartum period. Your body is still going through major changes and giving it time to rest should be your primary goal. It&#8217;s better to focus on bodyweight exercises and light resistance bands to nourish your foundational strength. When you do return to weights, start with very light loads and focus on perfect form. A women&#8217;s health physiotherapist can give you the most personalized recommendation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Discover more ways to stay active with our guide to <\/span><a href=\"https:\/\/betterme.world\/articles\/mom-exercise\/\"><b>Mom Exercise<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Postpartum_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82505\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/15-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/15-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/15-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/15-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/15-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_soon_is_too_soon_for_postpartum_exercise\"><\/span><strong>How soon is too soon for postpartum exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p>This is highly individual. While gentle movement such as walking and pelvic floor<br \/>\nexercises can often be started weeks after birth, more structured exercise should wait until you&#8217;ve been cleared by a healthcare provider (7). Always listen to your body (8).<\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_ab_workouts_6_weeks_postpartum\"><\/span><strong>Can I do ab workouts 6 weeks postpartum?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You should avoid traditional ab workouts such as crunches. Instead, focus on deep core exercises that engage the transversus abdominis and pelvic floor, such as pelvic tilts and proper breathing techniques (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/85307\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). A gentle, mindfully performed curl-up can actually be less challenging than getting out of bed, but it must be done with correct form and breath control.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_good_for_postpartum\"><\/span><strong>Is Pilates good for postpartum?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, Pilates is excellent for a postpartum journey. It focuses on realignment, core strength, and pelvic floor wellness through low-impact, controlled movements. The principles of alignment, breathing, and centering are exactly what the postnatal body needs to transform gradually.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Postpartum_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/ready-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Returning to exercise after having a baby is a journey, not a race. The 6-week postpartum mark is a time to honor your body&#8217;s transformation process and focus on reconnecting with your strength from the inside out. By prioritizing gentle, mindful movement and listening to your body&#8217;s cues, you can create a strong and resilient foundation for all your future fitness goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Congratulations on reaching the six-week postpartum mark! This is a significant milestone on your recovery journey. While you may be keen to jump back into a more structured fitness routine, it&#8217;s essential to approach exercise with care and awareness. Your body has undergone incredible changes over the past nine months, and recovering takes time. This [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82501,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[269],"tags":[],"coauthors":[45],"class_list":["post-83027","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-postpartum-fitness-plan"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Your 6-Week Postpartum Workout Plan - BetterMe<\/title>\n<meta name=\"description\" content=\"Ease back into fitness with a \u2605 6 WEEK POSTPARTUM WORKOUT PLAN \u27a4 Learn gentle exercises to rebuild your core strength and what you should avoid during your recovery.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Your 6-Week Postpartum Workout Plan\" \/>\n<meta property=\"og:description\" content=\"Ease back into fitness with a \u2605 6 WEEK POSTPARTUM WORKOUT PLAN \u27a4 Learn gentle exercises to rebuild your core strength and what you should avoid during your recovery.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-scaled.png\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Your 6-Week Postpartum Workout Plan\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/\"},\"wordCount\":1660,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-scaled.png\",\"articleSection\":[\"Postpartum fitness plan\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Congratulations on reaching the six-week postpartum mark! This is a significant milestone on your recovery journey. While you may be keen to jump back into a more structured fitness routine, it's essential to approach exercise with care and awareness.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your body has undergone incredible changes over the past nine months, and recovering takes time. This guide will help you understand what's happening with your body at this stage, which exercises are more gentle for you, and how to create a balanced 6-week postpartum workout plan to rebuild your strength gradually. We\u2019ll cover a full workout program, exercises to avoid, and answer some common questions new moms have about returning to fitness.<\/span><span style=\\\"font-weight: 400;\\\">\\r\\n<\/span><span style=\\\"font-weight: 400;\\\">\\r\\n<\/span><span style=\\\"font-weight: 400;\\\">Always consult your physician before you start any recovery fitness program to make sure that it\u2019s suitable for your specific needs.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Are You Fully Ready 6 Weeks Postpartum?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The six-week check-up with your GP is often seen as the green light to resume normal activities, including exercise. However, this appointment is more of a check-in on your physical and mental well-being, not a definitive \\\"clearance for exercise\\\".<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">By six weeks, your uterus has likely contracted back to its pre-pregnancy size, and any postpartum bleeding may have reduced significantly, or stopped altogether. However, beneath the surface, your body is still going through a transformation. 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This is a significant milestone on your recovery journey. While you may be keen to jump back into a more structured fitness routine, it's essential to approach exercise with care and awareness.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your body has undergone incredible changes over the past nine months, and recovering takes time. This guide will help you understand what's happening with your body at this stage, which exercises are more gentle for you, and how to create a balanced 6-week postpartum workout plan to rebuild your strength gradually. We\u2019ll cover a full workout program, exercises to avoid, and answer some common questions new moms have about returning to fitness.<\/span><span style=\"font-weight: 400;\">\r\n<\/span><span style=\"font-weight: 400;\">\r\n<\/span><span style=\"font-weight: 400;\">Always consult your physician before you start any recovery fitness program to make sure that it\u2019s suitable for your specific needs.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Are You Fully Ready 6 Weeks Postpartum?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The six-week check-up with your GP is often seen as the green light to resume normal activities, including exercise. However, this appointment is more of a check-in on your physical and mental well-being, not a definitive \"clearance for exercise\".<\/span>\r\n\r\n<span style=\"font-weight: 400;\">By six weeks, your uterus has likely contracted back to its pre-pregnancy size, and any postpartum bleeding may have reduced significantly, or stopped altogether. However, beneath the surface, your body is still going through a transformation. The connective tissues that stretched during pregnancy are still undergoing changes, and hormonal levels can take months to rebalance, particularly if you\u2019re breastfeeding (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555904\/\"><span style=\"font-weight: 400;\">1< ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/","url":"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/","name":"Your 6-Week Postpartum Workout Plan - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-scaled.png","description":"Ease back into fitness with a \u2605 6 WEEK POSTPARTUM WORKOUT PLAN \u27a4 Learn gentle exercises to rebuild your core strength and what you should avoid during your recovery.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-scaled.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-scaled.png","width":2560,"height":1600},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/6-week-postpartum-workout-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Postpartum fitness plan","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/postpartum-fitness-plan\/"},{"@type":"ListItem","position":4,"name":"Your 6-Week Postpartum Workout Plan"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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