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The #1 Workout for New Moms to Jumpstart Their Fitness Game, Says Trainer

This routine will leave you sculpted, sweaty, and with a satisfying grin from ear to ear.
FACT CHECKED BY Alexa Mellardo

How do I fit in a workout when I barely have the time to shower? Trust me, as a new mama myself, I get it. All of your priorities have been shifted so that you can focus on loving, feeding, and taking care of your adorable baby. While this of course needs to happen, it also gives you the opportunity to reassess your non-negotiables—those "little things" that lift you up and ultimately make you a better mama. Just like your priorities shift, so does your exercise routine. The key is to focus on doing "mini workouts" (10 minutes or less) on a consistent basis. This is why we've put together the #1 workout for new moms that'll leave you sculpted, sweaty, and with a satisfying grin from ear to ear.

Moving your body gets the sweat going to remove excess hormones, makes you strong, and gives your brain those feel-good endorphins it needs—especially during postpartum. The best part? You get to show your tiny little human how important movement is to an overall healthy lifestyle. So keep reading to check out the best workout for new moms to jumpstart your fitness game.

Tabletop Plank

tabletop plank
Jacquie Smith

As a new mom, I always recommend starting in a tabletop plank to rebuild your core until you've been cleared by your doctor and your Diastasis Recti has been healed. To get into the proper position, place your hands underneath your shoulders and your knees under your hips. Slightly bend your elbows, and pull your core in. Then, press firmly into your hands, and lift your knees 1 inch above the mat. Hold for three breaths, and then lower your knees back down. Rest for 15 seconds, and then repeat this move two more times for a total of 3 rounds. To progress this move, you can either send your knees back for a modified plank, extend your legs back for a straight arm plank, or drop down to your forearms for a forearm plank.

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Tabletop Push-Up

tabletop push-up part of workout for new moms
Jacquie Smith

Upper body strength is incredibly important as a new mama with all the hours you spend lifting and holding your baby. Again, start in a tabletop position, but make your hands as wide as the mat this time around. Inhale, and lower your chest down to the mat while keeping your hips over your knees. Exhale to bring yourself back up to the starting position. Perform 8 reps, and then hold the low point of the push-up and do 8 pulses. Repeat for a total of 16 push-ups and 16 pulses.

To progress this move, you can either send your knees back with your feet on the ground or lifted for a modified push-up, or extend your legs straight back for a regular push-up. Feel free to alternate positions as you get stronger!

Modified Side Plank with Leg Raise

modified side plank part of workout for new moms
Jacquie Smith

This is one of my favorite positions for prenatal and postnatal workouts. Not only does it work your obliques, but it also strengthens your shoulders and is a great setup for a lower body workout.

Starting in tabletop position again, kick your left leg slightly behind you as you extend your right leg out, stack your hips, and reach your right arm to the ceiling. Flex your right foot, and lift your leg up to hip height as you extend your arm over your ear. Then, lower your leg back down to the floor, and squeeze your arm back up over your shoulder. Do this for 8 reps, and then hold at the top position to pulse your arm and leg for 8 reps. Repeat the entire sequence for a total of 2 rounds. Switch sides, and complete this exercise on the other leg.

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Jacquie Smith

This next move in our workout for new moms will fire up every single muscle in your lower body. Start with your right foot forward. and step your left leg back into a lunge, bringing your shoulders over your hips and creating 90-degree angles with both legs. Once you find the correct positioning, lower your knee down 1 inch above the floor, and then squeeze your inner thighs and glutes as you return to the starting position. Do 8 reps and then 8 pulses in the bottom position. Repeat for a total of 2 rounds.

Glute Bridge

glute bridge
Jacquie Smith

Not only will this movement perk up your post-birth "pancake butt," but it will also strengthen your pelvic floor and abs. To begin, lie on your back with your knees bent and your feet hip-width distance apart and flat on the floor. Your fingertips should be able to graze the back of your heels. Relax your shoulders, and press your forearms and palms into the floor. Grounding through your feet, lift your hips up, and engage your glutes, hamstrings, and abs. Squeeze your glutes at the top, and slowly lower down to the start position. Do 8 reps and then 8 pulses at the top position. Repeat for 2 rounds. For an extra challenge, hover your bottom 1 inch above the floor instead of lowering it all the way down.

Final Plank

tabletop plank
Jacquie Smith

Get ready for the last exercise in this workout for new moms. Nothing shreds and strengthens your core like a final plank, so pick your poison—tabletop, modified, straight, or forearm plank! Hold for 30 seconds, and make sure to breathe into your rib cage and exhale through your mouth to engage your abdominal muscles even further.

And just like that, you're done! Give yourself a big hug and remember—you got this, mama!

Jacquie Smith
Jacquie Smith is a certified integrative nutrition health coach from IIN and a fitness instructor specializing in barre, yoga, and pre/postnatal workouts. Read more about Jacquie
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