13 Free Postpartum Workout Programs to Get Your Body Back in Shape
After welcoming a child, new mothers must prioritize self-care to maintain good physical and mental health. Exercise is an excellent way to do this; squeezing time at the gym can be difficult. Fortunately, many postpartum workout apps allow you to fit in fitness sessions right from home! This blog will overview the top 13 best postpartum workout programs so you can reclaim your body quickly.
New mothers must prioritize self-care.
1. Why is postpartum fitness necessary?
For women going through postpartum, exercise can be an excellent way to look after themselves mentally and physically. During this transition period, hormones may cause sleep deprivation, migraines, exhaustion, and a wide range of emotions that can feel overwhelming. Exercise is the perfect tool for managing these common symptoms - empowering you with increased energy and improved mental clarity so you can thrive and regain your core stability! On top of that, pregnancy impacts the body, weakening it to muscle loss. Exercise helps tone the body back up and provides other positive benefits, such as improved sleep quality or stress relief! It is imperative for pregnant women and those enduring mental health issues to stay in shape; this will not only act as a defense against depression but can also improve their overall mood. Remaining indoors without fresh air may lead to reduced enthusiasm and negative attitudes. However, exercise helps conquer all of that with ease.
Hormones may cause sleep deprivation, migraines, exhaustion, and more.
2. How soon should you exercise after giving birth?
When going through postpartum, it's ideal to wait at least six weeks before starting any postpartum fitness routine for your body to heal and recover; remember that your body just went through 9 months of constant change in abdominal muscles, and it needs time to recover. This waiting period allows your body the time and space necessary for internal healing while reducing any potential risks of injury or over-exercising due to a rushed start. Additionally, each individual's recovery timeline can differ - so be sure to have a conversation with your doctor before beginning a postpartum workout program to determine what exercises are comfortable and best suited for you!
It's ideal to wait at least six weeks before starting any postpartum fitness routine.
3. Are there free postpartum workout programs or apps?
Yes! There are many free postpartum workout apps and programs available online! These free resources provide helpful guidance and support throughout your postnatal exercise journey by providing step-by-step instructions to complete exercises safely and with minimal equipment. We will dive into our top 13 in this blog post, but before that, we would like to discuss some essential things to consider before enrolling in any of these programs.
There are many free postpartum workout apps and programs available online!
4. Factors to consider when choosing a postpartum exercise program
When selecting a postpartum workout plan, there are several factors to consider:
A. Ensure the program is designed specifically for postpartum women; many generic programs may be too intense or dangerous based on your recovery timeline, especially for moms who undergo a complicated birth.
B. Please pay attention to the duration of each exercise session and its difficulty level; make sure it’s realistic for you to complete each workout in the allotted time and that it is within your physical capabilities.
C. Consider the exercises offered; look for plans that include pelvic floor exercises, various aerobic, strength training, flexibility, or balance activities that are explicitly tailored for postpartum women.
Considering all these elements, you can be confident that the free postpartum exercise app or program you choose will help you reach your fitness goals successfully and safely.
Ensure the program is designed specifically for postpartum women.
5. List of the Top 13 Free Postpartum Workout Programs For Moms
Pregnancy and Postpartum TV
Pregnancy and Postpartum TV is a Youtube channel that provides FREE educational content about pregnancy, childbirth, and the postpartum period. The track is run by an experienced doula, Latham Thomas, also the founder of Mama Glow, a holistic maternity lifestyle company.
The channel has a wide variety of free videos covering topics such as nutrition during pregnancy and post pregnancy, pelvic floor exercises, daily workouts for pregnant women, preparing for childbirth, coping with labor pain, breastfeeding, and postpartum recovery. The videos are informative, easy to understand, and backed by scientific research. In addition to educational videos, the channel also features interviews with experts in the field of maternal and child health, natural birth stories, and vlogs about Latham's own experiences as a doula and mother.
BodyFit by Amy
BodyFit by Amy is a popular YouTube channel run by Amy Kiser Schemper, a certified personal trainer and fitness instructor. Her channel features a wide variety of free workout videos, ranging from full-body strength training to HIIT workouts and yoga routines.
Amy's videos are known for being beginner-friendly, with easy-to-follow instructions and modifications for busy moms on all levels. She also promotes a balanced and sustainable approach to fitness, emphasizing the importance of self-care and listening to your body.
Fitness Blender
Fitness Blender is a popular YouTube channel that provides free workout videos and fitness tips to people of all levels looking to lose weight. The channel covers everything from yoga and Pilates to high-intensity interval training (HIIT) and strength training. The workouts are designed to be quickly followed from home, and most require little or no equipment.
In addition to its workout videos, Fitness Blender also offers healthy recipe ideas, workout calendars, and customized meal plans for a fee. They are known for their high-quality, no-nonsense fitness approach and emphasis on body positivity and inclusivity. Fitness Blender's mission is to make fitness accessible to everyone, regardless of their fitness level, income, or location.
PopSugar Fitness
PopSugar Fitness is a popular YouTube fitness channel that provides viewers free exercise routines and healthy lifestyle tips. This channel offers various workouts, ranging from high-intensity interval training to yoga, dance, and Pilates, catering to fitness enthusiasts of all levels.
The channel's videos are hosted by experienced trainers who guide viewers through workouts and share valuable information on health and wellness. PopSugar Fitness is one of the most popular fitness channels on YouTube. Its fun and energetic approach to fitness has made it a go-to resource for people looking to stay active and healthy.
There are several Youtube channels that provides FREE Postpartum Workout Plans.
Pelvina Pelvic Pelvic Floor Fitness App
Pelvina is a free postpartum workout app to help women strengthen their pelvic floor muscles through various postpartum workouts. The intuitive, step-by-step program guides users through safe and effective exercises tailored to their needs. With Pelvina, users can progress at their own pace and gain the confidence they need to rebuild strength and stability after childbirth. The app also provides resources to help build a deeper understanding of the pelvic floor, including pelvic anatomy and helpful tips on maximizing results. Pelvina can help you achieve a healthier and stronger postpartum lifestyle through quick and easy workouts tailored to each individual's body.
FitOn App
FitOn is a fitness app that offers a variety of free workout routines, from yoga to HIIT to dance. The app provides users workout videos and live courses led by certified trainers and celebrity trainers such as Cassey Ho, Kenta Seki, and Christine Bullock. This app offers tailored exercise plans that cater to your particular objectives and preferences, including workouts requiring no tools or equipment.
FitOn includes progress tracking, in-app messaging with trainers and other users, and social media integration. The app is free to download and offers 100% free workout plans!
Keelo App
Keelo is a fitness app designed to help people achieve their fitness goals through personalized workout plans. From bodyweight exercises to kettlebell routines and HIIT (High-Intensity Interval Training) workouts, it delivers a vast selection of fitness methods tailored to your needs. The app's algorithm creates personalized workout plans based on the user's fitness level, goals, and available equipment. Keelo offers a coaching feature where users can interact with certified coaches and get feedback on their workouts, nutrition, and lifestyle choices. The app provides a two-week free trial period!
SWEAT App
SWEAT App is a mobile application that provides users with personalized fitness and nutrition plans. The app features a range of workouts and meal plans designed by renowned trainers and nutrition experts such as Kayla Itsines, Kelsey Wells, and Stephanie Sanzo. You can try it free for seven days! The app offers different workouts, including HIIT, strength training, yoga, and pelvic floor, catering to various fitness levels and goals. Users can customize their activities based on their preferred equipment, workout duration, and intensity level.
It also includes progress tracking, community support, and educational resources to help users stay motivated and informed throughout their fitness journey. The app offers a 7-day free trial.
There are many FREE fitness apps designed to help moms achieve their fitness goals from the comfort of their home.
Aaptiv App
Aaptiv is a fitness app that offers a wide range of workout classes, including running, strength training, yoga, indoor cycling, and meditation. The app provides audio guidance to help users follow along with the workouts. Aaptiv offers a personalized experience for users, with the ability to select exercises based on fitness level, workout type, and duration. The app provides a 30-day free trial period for new users!
One of the unique features of Aaptiv is the ability to choose from a diverse group of trainers, each with its style and approach to fitness. The app also offers a community feature, allowing users to connect with others and share their progress. Overall, Aaptiv is a great app for new moms who want to follow along with guided workouts and are looking for a diverse range of workout types. It is one of our top favorite fitness apps!
The Body Coach App
The Body Coach App is a mobile application that offers a great exercise program, nutritional guidance, and coaching to help users achieve their fitness goals. The app provides a variety of workout plans, including High-Intensity Interval Training sessions, bodyweight workouts, and strength training routines. The Body Coach App provides a free trial period. After the free trial period, users can purchase a subscription to access the app's full features.
Nourish Move Love
Nourish Move Love is a website that offers various resources related to fitness, wellness, and healthy living. The website was created by Lindsey Bomgren, a certified personal trainer, yoga instructor, and group fitness instructor. The website includes a blog with a wide range of topics, such as workouts, recipes, healthy living, and wellness tips. It also features various workout programs, and challenges users can sign up for, including fitness classes, strength training, and yoga.
In addition, the website offers a shop section where users can purchase workout gear, fitness equipment, and healthy living products. The shop section includes digital products such as workout plans, meal plans, and fitness challenges. Nourish Move Love also provides online coaching services, which include personalized workout and nutrition plans, coaching calls, and accountability support. The coaching services are designed to help individuals achieve their fitness and wellness goals.
Overall, Nourish Move Love offers a comprehensive range of resources and services for individuals who want to lead a healthier and more active lifestyle.
Nike Training Club App
The Nike Training Club app provides customized workout plans catering to your fitness goals. The app also features video guidance and audio cues to help you with your workouts. One of the unique features of the Nike Training Club app is the ability to work with Nike Master Trainers. These trainers have designed exercises and training programs exclusive to the app.
The Nike Training Club app is an all-inclusive fitness platform that offers a large selection of exercises and trainers and the capability to customize workouts to your unique requirements. It's the ideal way to stay determined and follow through on your ambition for physical health!
Simply Yoga App
Simply Yoga App is a free mobile application designed to help users practice yoga from the comfort of their own homes. The app features various yoga workouts from beginner to advanced levels, which a virtual yoga instructor instructs. The app provides users with step-by-step instructions and videos demonstrating each pose and movement, making it easy for them to follow along and learn proper techniques.
Simply Yoga App offers a variety of features, such as a timer to track workout duration, voice guidance, and the ability to stream workouts on a TV using Chromecast or Airplay. It also offers a progress tracking feature, allowing users to monitor their progress and achieve their fitness goals.
Simply Yoga App is a free mobile application designed to help moms practice yoga completely for FREE!
6. Postpartum Workout Programs Comparason Chart
7. Closing Thoughts
Postpartum workouts are essential for new moms as it assists them in regaining their strength, vigor, and overall well-being after childbirth. Nevertheless, before beginning any exercise routine, consulting with a healthcare provider and waiting to receive approval from the doctor is critical. It's crucial to consider individual health, level, and lifestyle when selecting the right postpartum workout plan that is safe and effective. Fortunately, plenty of free programs are available for moms to choose from that best fits their needs and preferences. When new moms prioritize fitness by deciding on an appropriate program, they will reach their desired objectives and improve overall well-being while feeling empowered in their journey after giving birth.
Hello there, I’m Claudia Pizarro, also known as "The Dancer Mom.” As a mom and dancer, I'm passionate about supporting other women who are balancing their careers and motherhood while managing my own. I hope you found my post helpful.
Thank you for reading!