How to Create an At-Home Postpartum Workout Plan
After I had my son, I knew that I needed a postpartum workout plan. However, I had no idea where to start. The internet was overflowing with generic postpartum workout plans, but none of them fit me. None of the plans adhered to my fitness level, schedule, or equipment. In a moment of curiosity, I decided to try something unconventional: I asked an AI (ChatGPT) to help me create a personalized at-home postpartum workout plan.
It took a lot of trial and error to get the AI to generate an appropriate plan. In this post, I’m sharing my story of using AI to build a custom postpartum fitness routine. Complete with the challenges I faced, the exact prompt I used, and the plan the AI created for me. I’ll also walk you through how you can create your postpartum workout plan and answer FAQs about postpartum and exercise.
Disclaimer: I am not a medical professional. Please consult your physician before attempting any exercise. Cover Photo by Big Dodzy on Unsplash
Table of Contents
Why a Generic Postpartum Workout Plan Didn’t Work for Me
When it was obvious that I needed to start prioritizing my fitness postpartum, I searched the internet for a postpartum workout plan.
Surprisingly, I didn’t find any plans that worked for me. Every plan was either too complicated, required equipment I didn’t have, or was behind a pay wall.
That’s when I got the idea to use AI to make a fitness plan for me.
Crafting a Custom Postpartum Workout Plan with ChatGPT
I had heard of people using ChatGPT for everything from meal plans to bedtime stories, so why not a postpartum workout plan? I quickly asked ChatGPT to generate a home workout plan for a postpartum mom, and I wanted to workout four days a week.
ChatGPT quickly got to work, but unfortunately, the plan was still not right. None of the moves had instructions on how to perform them, and they didn’t require equipment. I also had no idea where the exercises came from, and if they were safe for postpartum women.
So I refined my prompt for ChatGPT, and I got much better results.
I told the AI:
I want an at-home postpartum workout plan. Make the plan about 30-45 minutes a day, 5 days a week. Also, add short stretching sessions. I am a 5’5 160lbs 22 year 22-year-old female. I want to slim my waist, with workouts safe for diastasis recti. My other goals include toning arms, slimming back, improving posture, lifting breasts, and toning and slimming legs. The equipment I have is: 7lb and 15lb arm weights, resistance bands, and a mini Pilates board. I will also go rucking and walking multiple times a week (25lb pack). Please give me a comprehensive routine divided by which body groups we are working on. I want a video for each workout and stretch.
I typed out all the relevant details: how far postpartum I was, any medical considerations, schedule constraints, equipment I had, and goals (core strength, weight loss, low-impact). This is my big tip: the more specific, the better.
After I typed this prompt, I used the ChatGPT deep research button, and the AI had some follow-up questions for me.
Thanks for the detailed background! To tailor the
home workout routine better, could you please
confirm a few more things:
- 1. Do you have any current physical limitations or
pain (especially from diastasis recti or
breastfeeding) that we should be cautious
about?- 2. Do you prefer workouts that are low-impact or
are you okay with moderate-impact exercises?- 3. Would you like each workout session to focus
on one muscle group (e.g., arms, legs) or to be
full-body with a different focus each day?- For stretching, would you prefer short separate
sessions on rest days, or integrated at the end
of each workout?
Once l have these answers, I’ll create a
comprehensive and safe 5-day workout plan with
video links for each session type and stretch
routine.
After answering the questions, the AI got right to creating a custom plan for me.
The Plan the AI Created
ChatGPT generated a wonderfully detailed at-home postpartum workout routine for me. Honestly, I was impressed.
Monday: Lower Body (Glutes & Thighs Focus)
35-Minute Unilateral Leg Workout
15-Minute Lower Body Stretch Routine
Tuesday – Upper Body (Back, Biceps & Posture)
25-Minute Back + Arms Dumbbell Workout
15-Min Upper Body Stretch – Chest, Shoulders & Back
Wednesday – Core & Posture
Diastasis Recti Core Routine (10 min)
10-Min Fix Neck Hump & Forward Head Posture.
15-Min Full Body Stretch – Daily Flexibility Routine
Thursday – Lower Body (Glutes & Hamstrings)
40-Minute Booty Building Butt Workout
15-Minute Lower Body Deep Stretch
Friday – Upper Body (Chest, Shoulders & Arms
35-Minute Unilateral Arms & Abs Workout
What I really appreciated was that the plan came with little notes and tips. For example, it reminded me to hydrate and rest (especially important since I’m breastfeeding and need to drink extra water ). It also gave me options for switching up the workouts depending on my schedule.
In essence, the AI delivered a plan that was thorough, tailored, and encouraging. It felt like I had a personal trainer who understood postpartum needs. And the best part? It was free! Of course, I still reviewed it with a critical eye.
I would urge anyone using an AI-generated plan to do the same, or even run it by a professional if you can (especially if you have any medical concerns). In my case, I felt comfortable that the plan was safe and doable. Now it was time to follow it!
Putting My Postpartum Workout Plan into Action
I won’t lie, even this gentle plan looked intimidating on paper. It had been many months since I did a “real” workout. But I took a deep breath and reminded myself why I was doing this: to feel stronger, have more energy, and take care of myself so I can take better care of my baby.
I knew that working out would be a great thing to add to my postpartum glow-up plan. By creating realistic routines to accomplish my goals, I have slowly started feeling like the best version of myself again. If you want to know how I did this, check out my guide on how to glow-up postpartum
Overall, that first week, I completed the planned workouts. Not every day was smooth. On Day 5, I was so sore from the new moves that I barely made it through the workout.
By the end of Week 1, I noticed a few things:
I already felt an improvement in my posture. Just doing daily core engagement and stretches made me more aware to stand a bit taller, instead of the constant slouching I’d fallen into while nursing. My mood was better. It’s well-known that exercise can boost your mood and even help with mild postpartum depression.
I was hungrier! Breastfeeding already makes me a snack monster, but adding exercise meant I needed to eat a little more. Breastfeeding moms actually need about 450-500 extra calories a day, and exercise can increase hunger too, so I made sure to have healthy snacks on hand. Here are some fun high-protein snack ideas.
One week down, I felt proud and motivated to keep going. I didn’t suddenly have a six-pack, but I felt stronger and more like myself, and that is huge.
How You Can Create Your Own At-Home Postpartum Workout Plan
Every postpartum journey is unique, but I want to share how you can build a safe and effective at-home postpartum workout routine for yourself.
Check with Your Healthcare Provider
Before starting any workout plan, get the green light from your doctor or midwife. This is especially important if you had a C-section or complications. Generally, if you had an uncomplicated vaginal birth, you might be able to start light movements within days after birth or as soon as you feel ready. For C-sections or tougher deliveries, your provider may ask you to wait a bit longer (often up to 6-8 weeks). Every woman is different, so an “all clear” is a must.
Decide On Your Workout Plan Goals
You will need to know what to ask ChatGPT when creating your plan. After answering each of these questions, make sure to add them to your prompt!
Figure Out Your Schedule
How often do you want to workout? How much time do you want to invest in postpartum fitness? You will want to add this to your ChatGPT prompt so that the plan created is realistic for your schedule.
Be honest about how much time and which days you can dedicate to workouts. Do you have 10 minutes in the morning while the baby naps? 30 minutes before your baby wakes up? Can you realistically do 5 days a week, or is 2-3 days more feasible to start?
I opted for 5 days a week so I had flexibility to rest or if baby stuff came up. Also, consider what type of exercise you enjoy or tolerate. If you hate running, your plan could involve brisk walking or stretching instead. If you love yoga, include that. An effective postpartum workout plan is one you can actually stick with, so tailor it to your preferences.
Include Equipment
You can absolutely do postpartum workouts with no equipment. Your own bodyweight will work great. However, if you have a few dumbbells or resistance bands around the house, they can add some excellent variety to your postpartum workout plan, and offer options for advancing your workouts!
List Any Health Concerns
If you have any health conditions or injuries, make sure to include them in your prompt. This will help make your custom postpartum workout plan safe for you.
Prioritize Your Goals
Take note of what specific goals you personally want to work on. Are you trying to increase flexibility? Mention it in your prompt! Or maybe you want to improve your posture, or increase your endurance. That’s the beauty of a custom postpartum workout plan, it will fit your personal fitness goals!
Create a Target Plan
If you don’t want to focus on your overall fitness, but more specific areas, you can do that too! Try asking AI to create a postpartum abdominal workout plan or a postpartum stretching routine. Remember, there are no set rules for creating your postpartum workout plan.
Important Tips To Remember
Modify As Needed
Once you have a plan, remember it’s not set in stone. Life with a baby is unpredictable. Miss a day because the baby was teething, and you slept 3 hours last night? Forgive yourself, and move on to the next day.
Exercise in the postpartum period should be forgiving. You can swap days around (I often interchanged a scheduled workout day with a rest day if I felt too wiped out). If an exercise in the plan doesn’t feel good or you’re unable to do it (maybe the plan says “lunges” but your knees hurt, or you don’t like a certain yoga pose), it’s okay to substitute something else. The key is listening to your body. Postpartum bodies are still healing and adjusting, so work with your body, not against it.
Track Your Progress
It can be motivating to note down what you did each workout. Maybe keep a simple journal: “Week 2, Workout 1: did 10 modified push-ups, felt pretty good, plank 15 seconds.” These notes will let you see your progress over time.
If you’re comfortable, you could take a photo or two (like a “before” and “after” of your posture or how your workout clothes fit), but remember, postpartum changes are often subtle. You’ll often lose inches before you see a change on the scale. Most of the time, you’ll become stronger and healthier without noticing. This is why it’s a great idea to track your progress.
Prioritize Safety
I know I sound like a broken record, but safety is paramount. Some quick safety tips for postpartum exercise:
Quality Over Quantity
When you are starting a postpartum workout plan, it’s important to focus on form. You are relearning how to use your core correctly. It’s much better to use a 5lb. weight with correct form than a heavier weight with incorrect form. Once you perfect your form, you may up your workout intensity
Adding A Postpartum Diet Plan
I can’t talk about workouts without briefly mentioning diet and rest, because they’re part of the equation for feeling good postpartum.
Fueling Your Postpartum Body
You should never go on a crash diet, especially when you are postpartum. Your body needs calories to heal, produce milk, and build muscle.
Prioritize Protein
Protein will keep you fuller and help build muscle. It is essential nutrition and should be prioritized to achieve the best results from your workout plans.
I find that when I eat enough protein, I feel better, and binge eat less. I’ve learned a lot along the way on my postpartum glow-up journey. Here are some more ways I lost weight postpartum.
Stay Hydrated
High levels of activity increase your need for electrolytes and fluids. If you are breastfeeding, your needs are even higher. This is why it is so important to stay hydrated!
Some of my favorite ways to stay hydrated postpartum are electrolyte packets. I avoid brands that have high amounts of sugars or low-quality B vitamins since they can hurt your baby’s stomach if you’re breastfeeding. One brand I love is LMNT. This is not sponsored; I just wanted to mention how much I love them for breastfeeding and postpartum hydration!
Final Thoughts
Creating an at-home postpartum workout plan was one of the best things I did for myself as a new mom. Something is empowering about taking that time for self-care and feeling your body get stronger week by week. I’m still in the process of getting fit, and will enjoy writing updates about it.
I hope my story and tips inspire you to find a postpartum workout plan that works for you. Be patient with yourself. You did the incredible work of growing and birthing a human, so any exercise now is about nurturing you, not punishing yourself or “bouncing back” quickly. There will be ups and downs. I certainly had days where I chose a nap over a workout, or had a sweet treat instead of a high-protein snack.
But stick with it as best you can, and you’ll reap the rewards. Stronger muscles to carry these growing babies, more energy to chase them as toddlers, and the confidence that you are one strong mama! So build that plan, adjust as needed, and remember to celebrate every little victory. You’ve got this, mama!
FAQ
When Can I Workout Postpartum?
The general advice is to wait until your provider gives you the go-ahead! Typically, this is around 6 weeks postpartum, when most women attend their postpartum checkups. However, this can vary. An uncomplicated vaginal delivery may allow some light walking or stretching shortly after birth, (if cleared by your provider).
Can I Workout At 4 Weeks Postpartum?
When you are four weeks postpartum, you are in a gray zone. Your body may start to feel ready for exercise, but you should avoid any intense activity. Many moms at four weeks postpartum can handle light activity. This may include walking and stretching. Anything beyond that should be avoided unless cleared by your doctor. You should avoid high-impact cardio, running, jumping jacks, and intense core work for now. If you are getting stir-crazy, you can start with some light exercise. If you feel any pain or can’t talk through your exercise, stop immediately.¹
What if I had a C-section? How should my postpartum workout plan differ?
Recovering from a C-Section is a bit different than a vaginal birth, since its major abdominal surgery. It may be months before you are ready for intense exercises, but you will likely be cleared for light activity by 8 weeks. It’s also a great idea to consult with a physiotherapist who has experience with C-section recovery; they can give you specific moves to reconnect with your abs. When making a custom postpartum workout plan, you may need to ask the AI to gradually build up to intense workouts after a C-section.
Sources
1. Mayo Clinic Staff. “Exercise after pregnancy: How to get started.” Mayo Clinic
2. Motherly. “New Postpartum Exercise Guidelines: Wait 12 Weeks”
