{"id":86250,"date":"2026-02-04T19:24:35","date_gmt":"2026-02-04T19:24:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=86250"},"modified":"2026-02-04T19:24:35","modified_gmt":"2026-02-04T19:24:35","slug":"12-week-postpartum-workout-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/","title":{"rendered":"12-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\/12-week-postpartum-workout-plan\/#Can_I_Start_Working_out_3_Months_Postpartum\" >Can I Start Working out 3 Months 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\/12-week-postpartum-workout-plan\/#Is_It_Easier_to_Lose_Weight_3_Months_Postpartum\" >Is It Easier to Lose Weight 3 Months 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\/12-week-postpartum-workout-plan\/#How_to_Flatten_Your_Tummy_After_Giving_Birth\" >How to Flatten Your Tummy After Giving Birth<\/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\/12-week-postpartum-workout-plan\/#What_Is_a_Gentle_12-Week_Postpartum_Workout_Plan\" >What Is a Gentle 12-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-5\" href=\"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/#Understanding_RPE_Rate_of_Perceived_Exertion\" >Understanding RPE: Rate of Perceived Exertion<\/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\/12-week-postpartum-workout-plan\/#What_Core_Exercises_Should_I_Avoid_Postpartum\" >What Core Exercises Should I Avoid Postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/#What_Are_Common_Mistakes_Postpartum\" >What Are Common Mistakes Postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/#Where_to_Find_More_Safe_Workouts_for_New_Moms\" >Where to Find More Safe Workouts for New Moms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/12-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-10\" href=\"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/#Do_your_hips_get_wider_after_birth\" >Do your hips get wider after birth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/#How_much_rest_is_needed_postpartum\" >How much rest is needed postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/#How_do_you_know_if_youre_overdoing_it_postpartum\" >How do you know if you&#8217;re overdoing it postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/#Why_am_I_not_losing_weight_at_12_weeks_postpartum\" >Why am I not losing weight at 12 weeks postpartum?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The first three months postpartum represent a period of profound physiological adjustment. Your body has navigated the monumental tasks of pregnancy and childbirth, and the focus has rightly been on rest, recovery, and bonding. Now, as you approach the 12-week mark, you may feel a desire to reconnect with structured exercise.<\/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=12_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-6.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide provides a progressive 12-week postpartum workout plan that\u2019s designed to help you rebuild strength safely and effectively. We\u2019ll break down key postpartum recovery considerations, share specific exercises, and outline a clear path forward.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always consult your physician before you start any recovery fitness program to make sure it\u2019s suitable for your specific needs.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Start_Working_out_3_Months_Postpartum\"><\/span><b>Can I Start Working out 3 Months Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, for most individuals who have had an uncomplicated vaginal or Caesarean birth, beginning a structured, low-impact exercise program at 3 months (or 12 weeks) postpartum can be a gentle way to restart movement around this time (<\/span><a href=\"https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/exercise-0-12-weeks\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, this isn\u2019t a universal green light for all types of activity. The key is your body\u2019s readiness, not just the date on the calendar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By 12 weeks, several key physiological milestones have typically been met (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555904\/\"><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>Uterine Involution:<\/b><span style=\"font-weight: 400;\"> The uterus has usually returned to its pre-pregnancy size, a process that takes approximately 6-8 weeks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lochia Cessation:<\/b><span style=\"font-weight: 400;\"> Post-birth bleeding has typically stopped.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Initial Tissue Recovery:<\/b><span style=\"font-weight: 400;\"> Incisions from a C-section or perineal tears have undergone their primary recovery phase.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, deeper tissues &#8211; particularly the connective tissue along the midline of the abdomen (linea alba) and the tissues supporting the pelvic floor &#8211; can continue changing for 6 to 12 months or longer (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1748681523003224\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00192-022-05334-y\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, \u201creadiness\u201d is often better guided by how you feel and move than by the calendar alone.<\/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=12_Week_Postpartum_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82501\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Before starting this or any workout plan postpartum, use these checkpoints as a quick self-check:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ve had your post-partum check-up with a healthcare provider (around 6-8 weeks).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re not experiencing urinary or fecal leakage during daily activities such as walking, coughing, or laughing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You don\u2019t feel a sense of heaviness, bulging, or pressure in your pelvic area.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can walk for 30 minutes without pain or pelvic pressure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your incision (if applicable) is well-recovered and you\u2019re not experiencing localized pain.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you experience any of these symptoms, it\u2019s essential that you see your healthcare provider and perhaps a pelvic health physiotherapist to get a full assessment before you start an exercise program. Consensus guidelines from global women&#8217;s health organizations emphasize that a return to exercise should be individual and guided by symptoms, not timelines (<\/span><a href=\"http:\/\/v\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <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=12_Week_Postpartum_Workout_Plan\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Easier_to_Lose_Weight_3_Months_Postpartum\"><\/span><b>Is It Easier to Lose Weight 3 Months Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The relationship between <a href=\"https:\/\/betterme.world\/articles\/postpartum-exercise-plan\/\">postpartum recovery<\/a> and weight loss is complex. While some individuals may find weight loss becomes more manageable around 3 months postpartum, it isn\u2019t a universally &#8220;easier&#8221; time for everyone. Several factors influence your body&#8217;s metabolic state and composition.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hormonal Stabilization:<\/b><span style=\"font-weight: 400;\"> By 12 weeks, the dramatic hormonal shifts of the immediate postpartum period begin to stabilize. Prolactin levels (if breastfeeding) and cortisol (the stress hormone) start to find a new baseline, which can influence energy levels and metabolism (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/1207066\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Activity Levels:<\/b><span style=\"font-weight: 400;\"> As you recover, your ability to engage in daily physical activity increases, contributing to a higher total daily energy expenditure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sleep (Potentially):<\/b><span style=\"font-weight: 400;\"> While still fragmented for most people, sleep patterns may begin to show some improvement around 6 to 12 months (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4148461\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Chronic sleep deprivation (less than 6 hours per 24-hour period) is linked to elevated cortisol and insulin resistance, which makes fat loss more difficult (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0939475325001681\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breastfeeding:<\/b><span style=\"font-weight: 400;\"> For some, breastfeeding can increase daily caloric expenditure by approximately 500 calories, aiding with fat loss (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/article\/many-breastfeeding-mothers-lose-weight\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">), while for others, the associated hormonal profile and increased appetite can make it more challenging.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s more productive to focus on restoring foundational strength and metabolic well-being rather than targeting a specific number on the scale. A well-designed post-pregnancy workout and proper diet promote the rebuilding of lean muscle mass, which is more metabolically active than fat tissue. This process fundamentally improves your body composition and long-term wellness, which is a more sustainable goal than rapid weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9392837\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/postpartum-arm-workout\/\">Your Ultimate Postpartum Arm Workout Plan: What\u2019s Gentle, What Works, and What to Avoid<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Flatten_Your_Tummy_After_Giving_Birth\"><\/span><b>How to Flatten Your Tummy After Giving Birth<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Achieving a &#8220;flat&#8221; belly by 12 weeks postpartum is a common goal, but the strategy is often misunderstood. It\u2019s not about performing hundreds of crunches. Instead, it requires a three-part, integrated approach focused on restoring the function of your entire core system. The appearance of the abdomen postpartum is influenced by stretched skin, subcutaneous fat, and the integrity of the underlying musculature (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12234620\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The core isn\u2019t just your &#8220;six-pack&#8221; muscle; it is a muscular canister composed of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The diaphragm at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The pelvic floor at the bottom.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The transversus abdominis (TVA) is wrapped around the sides like a corset.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The multifidus muscles support the spine at the back.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Restoring your 12-week postpartum belly involves retraining this entire system.<\/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=12_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=\"\" 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><b>1. Master Diaphragmatic Breathing<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Proper breathing is the foundation. It regulates intra-abdominal pressure, the force that\u2019s exerted within your abdominal cavity. When you inhale, your lungs expand, your diaphragm should descend, and your pelvic floor and abdominal wall should gently relax and expand. When you exhale, your pelvic floor and TVA should gently lift and draw in. This &#8220;piston&#8221; motion manages pressure and activates your deep core (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11889499\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9222935\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>2. Target Your Diastasis Recti<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Diastasis recti (DR) is the natural stretching of the linea alba to accommodate your growing baby. It occurs in almost all pregnancies by the third trimester. The goal is not necessarily to &#8220;close the gap&#8221; to zero, but to restore tension and function to the linea alba. This is achieved by strengthening the transversus abdominis (TVA), which creates tension across the midline, similar to tightening a corset (<\/span><a href=\"https:\/\/www.sciencedirect.com\/org\/science\/article\/pii\/S1573404819000013\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>3. Progressive Core Strengthening<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Once you can breathe correctly and engage your TVA, you can start to progressively load the core. This starts with low-load exercises where you maintain a stable trunk while moving your limbs. It\u2019s about control and coordination, not brute force (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6454249\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/blog.nasm.org\/progressive-exercises-for-post-pregnancy\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To learn more about how to address your post-birth stomach, check out our guide to the <a href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/\">after-pregnancy stomach<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Gentle_12-Week_Postpartum_Workout_Plan\"><\/span><b>What Is a Gentle 12-Week Postpartum Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This postpartum workout plan, starting at 12 weeks postpartum, is structured in three 4-week phases. The goal is to progressively and safely rebuild strength, stability, and cardiovascular fitness. Before you start, you should perform a self-check for any red flag symptoms (leakage, pressure, pain, or abdominal coning (midline bulge)). If any occur during an exercise, stop and revert to a less challenging version.<\/span><\/p>\n<p><b>Phase 1: Foundation and Connection (Weeks 1-4 of the plan \/ 12-15 weeks postpartum)<\/b><\/p>\n<p><b>Focus:<\/b><span style=\"font-weight: 400;\"> Re-establishing the mind-muscle connection with the deep core and pelvic floor. Mastering breath mechanics and alignment.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Frequency:<\/b><span style=\"font-weight: 400;\"> Strength\/Mobility 3-4x per week. Cardio 3-4x per week.<\/span><\/p>\n<p><b>Weekly Goals:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pelvic Floor:<\/b><span style=\"font-weight: 400;\"> Perform 3 sets of 10 slow contractions (holding for 5-10 seconds) and 3 sets of 10 quick flicks, daily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength &amp; Mobility:<\/b><span style=\"font-weight: 400;\"> Complete the following circuit 3-4x per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio:<\/b><span style=\"font-weight: 400;\"> 30-45 minutes of walking, 3-4x per week. Aim for a rate of perceived exertion (RPE) of 3-4\/10 (you can hold a full conversation while exerting yourself).<\/span><\/li>\n<\/ul>\n<p><b>Strength and Mobility Circuit (Perform 2-3 rounds):<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Piston Breath (Diaphragmatic Breathing):<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>How:<\/b><span style=\"font-weight: 400;\"> Lie on your back with your knees bent. Place one hand on your chest and one on your belly. Inhale through your nose for a count of 4, allowing your belly to rise as your diaphragm descends. Your chest hand should remain relatively still. Exhale slowly through your mouth for a count of 6, feeling your belly gently fall as your TVA and pelvic floor naturally lift.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 10-15 breaths.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spine Curls:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>How:<\/b><span style=\"font-weight: 400;\"> Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Exhale and gently tuck your tailbone, peeling your spine off the floor one vertebra at a time until you\u2019re resting on your shoulder blades. Keep your ribs soft. Inhale at the top. Exhale to slowly lower back down, one vertebra at a time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 1 set of 10-12 reps.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Oyster (Stage 2):<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>How:<\/b><span style=\"font-weight: 400;\"> Lie on your side with your hips and knees bent and your feet stacked. Your heels should be in line with your glutes. Keeping your feet together, exhale and lift your top knee toward the ceiling, opening your hips like a clamshell. Don\u2019t rock your pelvis back. Inhale to slowly lower.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 1 set of 12-15 reps per side.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Table Top Leg Extends:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>How:<\/b><span style=\"font-weight: 400;\"> Start on all fours with your hands under your shoulders and your knees under your hips. Maintain a neutral spine. Exhale and engage your deep core as you slide one leg straight back along the floor. Keep your pelvis level. Inhale to return to the start.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 1 set of 10-12 reps per side.<\/span><\/li>\n<\/ul>\n<\/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=12_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><b>Phase 2: Building Stability and Endurance (Weeks 5-8 of the plan \/ 16-19 weeks postpartum)<\/b><\/p>\n<p><b>Focus:<\/b><span style=\"font-weight: 400;\"> Challenging core stability by adding limb movement. Increasing muscular endurance and introducing low-impact cardio intervals.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Frequency:<\/b><span style=\"font-weight: 400;\"> Strength\/Mobility 3x per week. Cardio 3x per week.<\/span><\/p>\n<p><b>Weekly Goals:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progression Metric:<\/b><span style=\"font-weight: 400;\"> You can complete Phase 1 exercises with perfect form and no symptoms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength and Mobility:<\/b><span style=\"font-weight: 400;\"> Complete the following circuit 3x per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio:<\/b><span style=\"font-weight: 400;\"> 30 minutes of low-impact activity (e.g. stationary bike, elliptical) or power walking. Include 3-5 rounds of 1-minute intervals at an RPE of 6\/10 (you can speak in short sentences), followed by 2 minutes of recovery at RPE 3\/10.<\/span><\/li>\n<\/ul>\n<p><b>Strength and Mobility Circuit (Perform 2-3 rounds):<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Double Knee Folds:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>How:<\/b><span style=\"font-weight: 400;\"> Lie on your back. Exhale to float one leg up to a &#8220;tabletop&#8221; position (knee over hip, shin parallel to the floor). Deepen your core engagement and, on the same exhale, float the second leg up to meet the first. Maintain a neutral pelvis &#8211; avoid arching your back. Inhale, then exhale to lower one foot at a time. Stop if you see any &#8220;coning&#8221; or &#8220;doming&#8221; in your abdomen.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 1 set of 8-10 reps.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bridge with Double Knee Drop:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>How:<\/b><span style=\"font-weight: 400;\"> Lie on your back and lift your hips into a bridge position. Keep your core engaged and your ribs down. Exhale and slowly open one knee out to the side, keeping your pelvis perfectly level. Inhale to return. Exhale to open the other knee. Inhale to return. Lower your hips. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 1 set of 8 reps.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Modified Push-Up:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>How:<\/b><span style=\"font-weight: 400;\"> Start in a four-point kneeling position. Walk your hands slightly forward. Inhale as you bend your elbows, lowering your chest toward the floor. Keep your spine long and core engaged. Exhale to press back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 1 set of 8-12 reps.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squat with Arm Circle:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>How:<\/b><span style=\"font-weight: 400;\"> Stand with your feet shoulder-width apart. Inhale as you hinge at your hips and bend your knees to squat down, sending your arms straight back behind you. Exhale to stand up, simultaneously floating your arms forward and overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 1 set of 12-15 reps.<\/span><\/li>\n<\/ul>\n<\/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=12_Week_Postpartum_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82511\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/9-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/9-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/9-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/9-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/9-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Phase 3: Adding Load and Dynamic Movement (Weeks 9-12 of the plan \/ 20-23 weeks postpartum)<\/b><\/p>\n<p><b>Focus:<\/b><span style=\"font-weight: 400;\"> Introducing light external loads and more dynamic, full-body movements. Preparing the body for a return to higher-impact activities if desired and appropriate.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Frequency:<\/b><span style=\"font-weight: 400;\"> Full-body strength 2-3x per week, cardio 2-3x per week.<\/span><\/p>\n<p><b>Weekly Goals:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progression Metric:<\/b><span style=\"font-weight: 400;\"> You can complete Phase 2 exercises with perfect form and no symptoms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength:<\/b><span style=\"font-weight: 400;\"> Complete the following circuit 2-3x per week. Use light dumbbells (5-10 lbs) where indicated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio:<\/b><span style=\"font-weight: 400;\"> 30-45 minutes. You can test a return to running if you\u2019re completely symptom-free. Start with a run\/walk protocol: e.g. 1 minute of jogging followed by 2 minutes of walking, for a total of 15-20 minutes. Stop immediately if you feel any pelvic heaviness or leakage.<\/span><\/li>\n<\/ul>\n<p><b>Full Body Strength Circuit (Perform 2-3 rounds):<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dead Bug:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>How:<\/b><span style=\"font-weight: 400;\"> Lie on your back in a tabletop position with your arms extended toward the ceiling. Exhale as you slowly lower your right arm and left leg toward the floor. Go only as low as you can without arching your back or flaring your ribs. Inhale to return to the start.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 1 set of 16 reps (8 per side).<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell Dumb Waiter:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>How:<\/b><span style=\"font-weight: 400;\"> Stand tall, holding a light dumbbell in each hand. Bend your elbows to 90 degrees, keeping them tucked into your waist, your palms facing up. Exhale as you rotate your forearms outward, keeping your elbows anchored. Inhale to return.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 1 set of 12-15 reps.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunge and Balance:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>How:<\/b><span style=\"font-weight: 400;\"> Stand tall. Step your right leg back into a lunge position, bending both knees to 90 degrees. Exhale and press through your front (left) foot to stand up, driving your right knee forward to hip height. Balance for a moment. Inhale to step back into the lunge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 1 set of 10-12 reps per side.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side Plank (Modified):<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>How:<\/b><span style=\"font-weight: 400;\"> Lie on your side and prop yourself up on your forearm. Bend your bottom knee for support and keep your top leg straight. Lift your hips off the floor, creating a straight line from your head to your top foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 1 set, hold for 20-30 seconds per side.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This is a comprehensive postpartum workout plan. For more information about managing the appearance of the abdomen, you can explore our detailed guide to <a href=\"https:\/\/betterme.world\/articles\/apron-belly-exercises\/\">apron belly exercises<\/a>.<\/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=12_Week_Postpartum_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82508\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/4-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Understanding_RPE_Rate_of_Perceived_Exertion\"><\/span><b>Understanding RPE: Rate of Perceived Exertion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The RPE (rate of perceived exertion) scale helps you tune in to your body and adjust workout intensity based on how hard you feel you&#8217;re working. Use this table to check in with your effort level and keep workouts within the recommended range.<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<p><span style=\"font-weight: 400;\">Tip: For most postpartum workouts, aim to stay between RPE 3 and RPE 6, unless otherwise directed by a professional. If you ever feel you\u2019re pushing into RPE 7 or above, pause and assess for any of the symptoms that were outlined earlier in this guide.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Core_Exercises_Should_I_Avoid_Postpartum\"><\/span><b>What Core Exercises Should I Avoid Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">During the initial postpartum period (the first 3-6 months), many people benefit from avoiding exercises that create a lot of sustained intra-abdominal pressure while the deep core system is still regaining coordination. Progressing too quickly can increase core \u201cdoming\/coning\u201d or pelvic floor symptoms for some people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid the following until your deep core is fully functional and you are symptom-free:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full Planks:<\/b><span style=\"font-weight: 400;\"> These generate high levels of sustained pressure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Crunches and Sit-Ups:<\/b><span style=\"font-weight: 400;\"> The forward flexion movement can cause &#8220;coning&#8221; or &#8220;doming&#8221; of the abdomen, which places outward pressure on the linea alba.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Double Leg Lowers:<\/b><span style=\"font-weight: 400;\"> Lowering both legs at once creates a significant lever that\u2019s difficult to control without a very strong deep core, often leading to back arching.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-Impact Exercises:<\/b><span style=\"font-weight: 400;\"> Activities such as jumping, burpees, and running should only be reintroduced after a gradual progression and a thorough check for pelvic floor readiness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heavy Lifting with Improper Form:<\/b><span style=\"font-weight: 400;\"> Lifting heavy weights while holding your breath (the Valsalva maneuver) can dramatically increase downward pressure.<\/span><\/li>\n<\/ul>\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=12_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_Are_Common_Mistakes_Postpartum\"><\/span><b>What Are Common Mistakes Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Navigating a post pregnancy workout can be tricky. Awareness of common pitfalls can help you avoid setbacks and foster a more positive, effective recovery.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ignoring the Foundations:<\/b><span style=\"font-weight: 400;\"> Jumping straight into high-intensity workouts without first rebuilding your deep core and pelvic floor function is the most common mistake. This is like building a house on an unstable foundation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focusing Only on Aesthetics:<\/b><span style=\"font-weight: 400;\"> Prioritizing a flat stomach over functional strength can lead to improper exercise choices (such as crunches) that delay recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Disregarding Pain or Symptoms:<\/b><span style=\"font-weight: 400;\"> Pushing through pain, leakage, or pelvic pressure is counterproductive. These are signals from your body that the load is too great for its current capacity (<\/span><a href=\"https:\/\/www.nhs.uk\/baby\/support-and-services\/keeping-fit-and-healthy-with-a-baby\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not Getting Enough Rest:<\/b><span style=\"font-weight: 400;\"> Recovery and adaptation happen during rest, not during the workout itself. Inadequate sleep and rest will impair muscle repair, hormonal balance, and overall progress (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For more guidance on what to expect from your abdomen post-birth, you may want to read our article on <a href=\"https:\/\/betterme.world\/articles\/postpartum-workout-routine\/\">tips for a flat tummy after pregnancy<\/a>.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/postpartum-workout-schedule\/\">The Complete Postpartum Workout Schedule for Beginners: Week by Week Guide<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Where_to_Find_More_Safe_Workouts_for_New_Moms\"><\/span><b>Where to Find More Safe Workouts for New Moms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Finding reliable and structured postpartum fitness resources is key. You should look for programs and professionals with specific certifications in pre- and postnatal exercise.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pelvic Health Physiotherapists:<\/b><span style=\"font-weight: 400;\">\u00a0 Many people turn to pelvic health physiotherapists for individualized postpartum support and exercise guidance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Certified Postnatal Fitness Specialists:<\/b><span style=\"font-weight: 400;\"> Trainers with certifications from reputable organizations (e.g. NASM, ACE, or specialist pre\/postnatal bodies) are equipped to design safe and effective programs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Online Programs with Postnatal Tracks:<\/b><span style=\"font-weight: 400;\"> Many reputable fitness platforms now offer dedicated postpartum workout plans that offer week-by-week recommendations designed by qualified experts.<\/span><\/li>\n<\/ul>\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=12_Week_Postpartum_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82503\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/13-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/13-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/13-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/13-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/13-1720x1075.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=\"Do_your_hips_get_wider_after_birth\"><\/span><strong>Do your hips get wider after birth?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it\u2019s common for the pelvis to widen during pregnancy and childbirth. This is due to the hormone relaxin, which softens ligaments to allow the pelvic outlet to expand. For many women, this change is temporary, and the pelvis returns to its pre-pregnancy width within several months (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/24305-relaxin\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). However, for some, a slight permanent widening of the bony pelvis can occur.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_rest_is_needed_postpartum\"><\/span><strong>How much rest is needed postpartum?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no one-size-fits-all answer, but the need for rest is significant. In the first 6 weeks, rest should be prioritized above all else. This means aiming for as much sleep as possible (you should nap when the baby naps) and limiting physical activity to gentle walking and foundational exercises. Beyond 12 weeks, aiming for 7-9 hours of sleep in a 24-hour period (even if broken) is ideal for hormonal regulation and tissue repair.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_know_if_youre_overdoing_it_postpartum\"><\/span><strong>How do you know if you&#8217;re overdoing it postpartum?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Your body provides clear signals. You\u2019re likely overdoing it if you experience (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/postnatal-exercise\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An increase or new onset of pelvic pain, back pain, or incision pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leakage of urine or stool\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A feeling of heaviness or bulging in your vagina<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abdominal doming or coning during exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhaustion that feels deeper than typical new-parent fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An increase in lochia (postpartum bleeding) or a change in its color back to bright red<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_am_I_not_losing_weight_at_12_weeks_postpartum\"><\/span><strong>Why am I not losing weight at 12 weeks postpartum?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Several factors can contribute to a plateau in weight loss at the 12-week mark. These include chronic sleep deprivation, high stress levels (which elevate cortisol), inadequate caloric intake (particularly if breastfeeding, which can cause the body to hold onto fat stores), or underlying hormonal issues (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4252881\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.thyroid.org\/postpartum-thyroiditis\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should focus on nutrient-dense food, hydration, stress management, and consistent, gentle movement rather than caloric restriction.<\/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=12_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.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;\">Your 12-week postpartum body has accomplished something extraordinary. Returning to exercise is a journey of reconnecting with this new, stronger version of yourself. This 12-week postpartum workout plan is a roadmap, not a race. Listen to your body, celebrate small victories, and grant yourself the patience and respect you deserve. By focusing on foundational strength, breath, and mindful movement, you\u2019re investing in your long-term well-being and vitality, creating a resilient foundation for all the demands and joys of motherhood.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The first three months postpartum represent a period of profound physiological adjustment. Your body has navigated the monumental tasks of pregnancy and childbirth, and the focus has rightly been on rest, recovery, and bonding. Now, as you approach the 12-week mark, you may feel a desire to reconnect with structured exercise. This guide provides a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":86253,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[269],"tags":[],"coauthors":[45],"class_list":["post-86250","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>12-Week Postpartum Workout Plan - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 12 WEEK POSTPARTUM WORKOUT PLAN \u27a4 to rebuild strength. This starts at 12 weeks postpartum and lasts for 12 weeks (months 3-6 postpartum). This guide offers a phased post-pregnancy workout with step-by-step exercises for your 12-week postpartum body.\" \/>\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=\"12-Week Postpartum Workout Plan\" \/>\n<meta property=\"og:description\" content=\"\u2605 12 WEEK POSTPARTUM WORKOUT PLAN \u27a4 to rebuild strength. This starts at 12 weeks postpartum and lasts for 12 weeks (months 3-6 postpartum). This guide offers a phased post-pregnancy workout with step-by-step exercises for your 12-week postpartum body.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/12-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\/2026\/02\/744-12-week-postpartum-workout-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\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=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"12-Week Postpartum Workout Plan\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/\"},\"wordCount\":2950,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/744-12-week-postpartum-workout-plan.png\",\"articleSection\":[\"Postpartum fitness plan\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The first three months postpartum represent a period of profound physiological adjustment. Your body has navigated the monumental tasks of pregnancy and childbirth, and the focus has rightly been on rest, recovery, and bonding. Now, as you approach the 12-week mark, you may feel a desire to reconnect with structured exercise.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide provides a progressive 12-week postpartum workout plan that\u2019s designed to help you rebuild strength safely and effectively. We\u2019ll break down key postpartum recovery considerations, share specific exercises, and outline a clear path forward.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Always consult your physician before you start any recovery fitness program to make sure it\u2019s suitable for your specific needs.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can I Start Working out 3 Months Postpartum?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, for most individuals who have had an uncomplicated vaginal or Caesarean birth, beginning a structured, low-impact exercise program at 3 months (or 12 weeks) postpartum can be a gentle way to restart movement around this time (<\/span><a href=\\\"https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/exercise-0-12-weeks\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). However, this isn\u2019t a universal green light for all types of activity. 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Your body has navigated the monumental tasks of pregnancy and childbirth, and the focus has rightly been on rest, recovery, and bonding. Now, as you approach the 12-week mark, you may feel a desire to reconnect with structured exercise.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide provides a progressive 12-week postpartum workout plan that\u2019s designed to help you rebuild strength safely and effectively. We\u2019ll break down key postpartum recovery considerations, share specific exercises, and outline a clear path forward.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Always consult your physician before you start any recovery fitness program to make sure it\u2019s suitable for your specific needs.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can I Start Working out 3 Months Postpartum?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, for most individuals who have had an uncomplicated vaginal or Caesarean birth, beginning a structured, low-impact exercise program at 3 months (or 12 weeks) postpartum can be a gentle way to restart movement around this time (<\/span><a href=\"https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/exercise-0-12-weeks\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, this isn\u2019t a universal green light for all types of activity. The key is your body\u2019s readiness, not just the date on the calendar.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">By 12 weeks, several key physiological milestones have typically been met (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555904\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Uterine Involution:<\/b><span style=\"font-weight: 400;\"> The uterus has usually returned to its pre-pregnancy size, a process t ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/","url":"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/","name":"12-Week Postpartum Workout Plan - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/12-week-postpartum-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/744-12-week-postpartum-workout-plan.png","description":"\u2605 12 WEEK POSTPARTUM WORKOUT PLAN \u27a4 to rebuild strength. 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