Getting back into a fitness routine after giving birth can be both an empowering and transformative experience, though it comes with unique challenges. Postnatal workouts are specifically crafted to support your body’s recovery, helping you rebuild strength, restore your core, and ease back into exercise safely. Thanks to the convenience of online platforms, you now have access to a wide variety of effective, expert-led postnatal workout programs that can seamlessly fit into your schedule, no matter how busy life gets with a new baby.
To help you regain strength and confidence, we’ve curated the top postnatal workout classes of 2024 that are designed to meet your evolving needs and support your postpartum journey.
List of the Best Postnatal Workouts
- Perspire.tv – Ideal for personalized postnatal fitness plans, offering tailored workouts to help new moms regain strength and energy with the support of a vibrant community.
- Kayla Itsines – Sweat App Post-Pregnancy Program – Provides expert-led, short, and effective postnatal workouts designed to fit into busy schedules, focusing on safe recovery and strength rebuilding.
- Barrecore – Offers gentle, low-impact barre workouts to restore core strength, improve posture, and ease new moms back into fitness safely and effectively postpartum.
Benefits of Postnatal Workouts
Postnatal exercise provides numerous benefits for new moms, supporting both physical recovery and emotional well-being. Key advantages include:
Core Strength and Pelvic Floor Recovery
Postnatal workouts focus on rebuilding core strength and addressing pelvic floor health, which are crucial after pregnancy. These specialized exercises help restore abdominal muscles and correct conditions like diastasis recti, aiding in a faster and safer recovery.
Boosted Energy Levels
Staying active promotes better blood circulation, which can combat postpartum fatigue and give you the energy boost needed to keep up with the demands of caring for a newborn.
Improved Mental Well-being
Exercise triggers the release of endorphins, the body’s natural mood enhancers, helping to alleviate stress, anxiety, and the emotional challenges that can accompany the postpartum period. Regular activity can lead to a more positive mindset and a greater sense of emotional balance.
Healthy Weight Management
Postnatal workouts allow you to gradually regain muscle tone and safely manage weight gain after pregnancy. These programs emphasize gentle, effective movements that prioritize recovery while helping you work toward your fitness goals without overwhelming your body.
By incorporating postnatal workouts into your routine, you’ll not only support physical recovery but also improve your mental and emotional health, allowing you to feel stronger and more confident during your postpartum journey.
How We Chose These Postnatal Workouts
Our selection process for the best postnatal workout programs was guided by key factors designed to ensure a safe and effective fitness experience for new moms:
- Expert Guidance: Every platform is led by certified postnatal fitness experts who have in-depth knowledge of the physical changes and recovery needs of postpartum women. These professionals provide expert-led instruction, ensuring that each workout is tailored to the specific needs of new mothers, with a focus on healing and strengthening.
- Safety and Effectiveness: We prioritized programs that emphasize safe recovery, particularly through exercises that support core rehabilitation, pelvic floor health, and gradual strength rebuilding. These workouts are specifically designed to prevent injury and address common postpartum conditions like diastasis recti, ensuring a smooth and effective return to fitness.
- Accessibility and Convenience: Recognizing the busy lives of new moms, we chose platforms that are easily accessible on multiple devices, including smartphones, tablets, and laptops. This flexibility allows moms to seamlessly integrate workouts into their daily routines, even with the demands of caring for a newborn.
- Affordability and Flexibility: We evaluated pricing options to ensure a variety of cost-effective solutions. Many of the programs offer free trials or flexible subscription plans, making it easy for new moms to try different options without committing to high costs upfront.
These criteria helped us identify the top postnatal workout programs that provide expert guidance, prioritize safety, and offer accessible and affordable options to support new moms in their fitness journey.
1. Perspire.tv – Tailored Fitness for New Moms
Perspire.tv provides a comprehensive postnatal fitness program designed to help new moms gradually rebuild their strength and regain fitness in a way that suits their individual recovery pace. The platform offers a variety of personalized workouts, including core restoration, strength training, and low-impact cardio, all specifically tailored to different stages of postnatal recovery. This ensures that new moms can exercise safely and effectively, targeting areas that need rebuilding while working toward their fitness goals.
Features:
- Weekly Goal Setting: Each week begins with a session for moms to set intentions and health goals, keeping motivation high and progress on track.
- Expert-Led Live Q&A Sessions: Trainers and wellness experts host live Q&A sessions, allowing moms to ask questions specific to their postnatal needs.
- Focus on Postpartum-Specific Needs: With specialized programs for diastasis recti and pelvic floor recovery, Perspire.tv ensures that even complex recovery needs are met safely and effectively.
What Sets It Apart: Perspire.tv excels in personalizing every aspect of postnatal fitness, from custom workouts to a community where new moms can share experiences and gain support. This program combines fitness with mindfulness, helping you not only rebuild physically but also cultivate a positive, resilient mindset—making each workout a step toward strength, confidence, and empowerment during motherhood.
2. Kayla Itsines – Sweat App Post-Pregnancy Program
Kayla Itsines, the Sweat App’s post-pregnancy program is known for its blend of efficiency and medical backing, making it one of the safest options for new moms. Each session focuses on safe, functional movements, restoring core stability and whole-body strength. Plus, the app features a progress tracker, so moms can see tangible improvements and stay motivated.
Features:
- Health Check-In Reminders: The app prompts new moms with gentle reminders to check in on how they feel physically and mentally, emphasizing self-care as part of their fitness journey.
- Step-by-Step Recovery Milestones: Each week includes achievable milestones to ease the recovery process, like “Core Stability Week” and “Upper Body Strength Week.”
- Exclusive Nutrition Guidance: Members get access to tailored meal plans focused on boosting energy and aiding recovery, with recipes specifically designed for postpartum nutritional needs.
What Makes It a Standout: The Sweat App’s post-pregnancy program is a powerhouse for busy new moms, offering efficient, medically-supported routines that transform strength training into an accessible, empowering experience. Each milestone reinforces recovery and strength with a clear path to progress, so you can confidently reclaim your fitness one day at a time—all while balancing the demands of new motherhood.
3. Barrecore – Gentle, Low-Impact Workouts to Strengthen Your Core
Barrecore’s postnatal classes provide a mindful reintroduction to fitness through low-impact, barre-based movements that are safe and supportive for postnatal recovery. Each workout focuses on restoring core strength, improving posture, and gradually rebuilding pelvic floor stability, all essential during the postpartum period. Barrecore’s signature method utilizes precise, controlled movements to gently restore muscle tone and strength without overloading the body.
Features:
- Low-impact barre workouts specifically tailored for safe postnatal recovery.
- Exercises for core and pelvic floor strength to promote a balanced, steady recovery.
- Live and on-demand classes for flexibility to fit into a new mom’s schedule.
Pricing:
Barrecore offers several membership options to suit different needs and commitment levels:
- Unlimited Classes: Available for £220/month on a 3-month term or £187/month on a 12-month term.
- Annual Plan: For those looking for the best value, this plan offers unlimited classes for £2,112/year.
- On-Demand Access: Enjoy unlimited online classes for £25/month, providing flexibility for new moms to work out at their own convenience.
What Makes It Special:
Barrecore’s low-impact, precision-focused workouts make it a fantastic choice for moms easing back into fitness. It offers a calming and supportive environment to restore physical and mental resilience, with a flexible range of membership options for both in-studio and at-home sessions.
Frequently Asked Questions
When can I start postnatal workouts?
It’s generally recommended to wait until you’ve received clearance from your healthcare provider, which typically happens around six weeks postpartum for vaginal deliveries and eight weeks for C-sections. Always consult your doctor before beginning any postnatal exercise routine to ensure it’s safe for you based on your specific recovery needs.
What types of exercises are safe for postnatal recovery?
Postnatal workouts focus on gentle, low-impact exercises that help rebuild core strength and support pelvic floor recovery. Common postnatal exercises include Pilates, yoga, barre, and low-impact cardio, all of which are designed to improve strength and flexibility without straining the body.
How often should I do postnatal workouts?
It’s best to start slowly and listen to your body. For most new moms, beginning with 2-3 sessions per week and gradually increasing the frequency as you regain strength is ideal. Programs like Perspire.tv offer customizable workout plans that allow you to pace your recovery.
What equipment do I need for postnatal workouts?
Most postnatal workouts require minimal equipment. You’ll typically need a yoga mat, resistance bands, and possibly light weights. Some platforms, like Barrecore, may also incorporate ballet-style movements, which require no additional equipment.
Can I do postnatal workouts while breastfeeding?
Yes, postnatal workouts are generally safe to perform while breastfeeding. Exercise can help boost your energy levels and improve your mood, which can be beneficial during the postpartum period. Be sure to stay hydrated and wear supportive clothing, especially if you’re breastfeeding.
Conclusion
Postnatal fitness plays a crucial role in a healthy recovery, helping new moms rebuild strength, restore core function, boost energy levels, and support their mental well-being. With the convenience of online platforms like Perspire.tv, Kayla Itsines’ Sweat App Post-Pregnancy Program, and Barrecore, new moms can easily access expert-led, effective workouts tailored specifically to their unique postnatal needs. Whether you’re seeking personalized fitness plans, expert guidance for safe core recovery, or gentle, low-impact barre workouts, these programs provide the flexibility, safety, and support essential for navigating your postpartum journey with strength and confidence.