# What Is the Best Home Workout Postpartum? **Article type:** Rowing 101 / Postpartum Fitness Guide **Author:** Lena Desmond · Published June 28, 2022 · Updated March 29, 2023 Postpartum exercise is a whole new world for newly minted moms. Your body has changed, as have your priorities. While working out might be a far-off thought as you venture into parenthood, it's also the best thing for you. Exercise after pregnancy is proven to support the health and well-being of new moms. --- ## The Benefits of Postpartum Exercise The goal of postpartum exercise should go beyond shedding pounds. Postpartum exercise is proven to: - Reduce incontinence by engaging the pelvic floor muscles - Protect and stabilize joints loosened from relaxin and childbearing - Improve mood and reduce postpartum depression - Aid in healing diastasis recti by strengthening core muscles - Relieve pressure off joints by helping you return to your base weight --- ## When Can You Begin to Exercise Postpartum? First, consult your doctor and listen to your body. Most doctors recommend 6 to 12 weeks of recovery before resuming anything beyond gentle walking or stretching. The American College of Obstetricians and Gynecologists states that if you had an uncomplicated pregnancy and vaginal delivery, it's generally safe to start exercising a few days after giving birth or as soon as you feel ready. **"Ready" means:** no pain, no bleeding, no leakage, and no pelvic heaviness. Your health care provider will give specific recommendations to anyone who experienced a C-section, extensive vaginal repair, a complicated birth, diastasis recti, or develops mastitis. --- ## What Should Postpartum Workouts Include? Once you've been given the go-ahead to work out, postpartum exercise should be all about recovery. Start slow, be intentional, and listen to your body. The ideal postpartum workout consists of: ### Core Stability Rowing is one of the best workouts for core stability. It opens the chest, strengthens the upper back, and stabilizes the core, which promotes good posture. Because it's a no-impact resistance workout, rowing provides strength-based joint stability. It also delivers the benefits of an aerobic workout while seated, providing relief for ankles, knees, hips, and lower back. With Aviron's rowing machine, you can dial back resistance as needed and modify the intensity of your workout without sacrificing effectiveness. ### Low-to-Medium Intensity Aerobics The CDC recommends that postpartum women do at least 150 minutes of moderate-intensity aerobics per week — for example, 10 minutes, three times a day, five days a week, or any combination that works. Brisk walking, gentle pilates, and aqua-aerobics are safe places to start. **Postpartum aerobics tips:** - Take lots of breaks; make sure you warm up and cool down. - Keep it sustainable. If you're newer to exercise or paused during pregnancy, keep your heart rate in a lower zone. - Check in on your fatigue level. Postpartum exercise has been shown to increase energy levels following activity, but be mindful of your output — lower the intensity if needed. ### Strength Training Babies are heavy! Strength training can help you regain muscle mass lost during recovery and improves endurance. **Postpartum strength tips:** - Start with resistance. Some doctors recommend resistance training for the first four weeks after your return to exercise before adding weight. - Exhale. If you find yourself holding your breath, dial it back. --- ## Best Home Workouts Postpartum A little strength, a little core, a little aerobics — these three workouts check all the boxes for postpartum exercise at home. ### Rowing Machine Workouts An at-home rowing system, like [Aviron](https://www.avironactive.com/), checks all the boxes for new moms who have received the go-ahead from their body and doctor. Rowing is: - Core stabilizing - Aerobic - Strengthening - No-impact and scalable in intensity Because rowing activates rhomboids, lats, and rear delts, it can help posture and alleviate upper-back pain. It also strengthens legs, core, and back. You can use your rowing machine for non-rowing exercises too, like bicep curls and lunge variations. Aviron's coached programs provide supportive cues so you can feel safe during recovery. Aviron also offers effective ten-minute workouts accessible at any time — a huge plus for new moms who need effective exercise in short bursts. [Explore Aviron Workouts] : https://www.avironactive.com/workouts/ ### Pilates Pilates is a dream for postpartum recovery. Classes prompt you to engage the pelvic floor muscles, stabilize the entire core, and awaken postural muscles — a necessity for counteracting the kyphotic (slouched) posturing that occurs when breastfeeding and carrying your baby. Many pilates exercises use body weight as resistance and can be easily dialed up and down in intensity. All you need is a mat. ### Barre Barre is a form of isometric strength training where you hold positions while contracting an isolated group of muscles in short repetitive bursts — all while maintaining good posture. For the postpartum body, barre provides: - Low-impact aerobic cardio - Muscle-stabilizing strength training - Pelvic floor engagement Barre can be done at home using a real barre or your kitchen counter. --- ## Closing Thoughts The best postpartum workout is the one you actually do. The most reported barriers to postpartum physical activity are lack of time, childcare, and energy. That's why it's all about setting yourself up for success. No matter what workout you choose, make sure it's accessible, makes the most of the time you have, and — above all — make sure you love the workout you're doing. --- **Tags:** Aviron, Health & Fitness **Canonical URL:** https://www.avironactive.com/blog/best-home-workout-postpartum/