I recently was asked for suggestions for the best programs to “get back into it” once cleared to work out after childbirth, and I got excited for answering the question since we have lots of options for starting your postpartum workout routine, without having to find the time (and childcare) for a gym session! They are super effective for beginning the process of toning, tightening and rebuilding the habit of exercise. Because the truth is, the toning and tightening is a result of the healthy habits you build along the way! And these programs deserve a serious shout out for helping new mamas do just that. You can also do them right from the comfort of your own home.
What makes these programs great for new moms?
I’ve gone through our library of fitness programs and hand-chosen a few taking into consideration the following:
- Preference for low impact AKA less JUMPING because let’s face it, the bladder is kind of a sensitive thing after having a baby sitting on it for 9 months
- Minimal get-up-and-get-down from standing to floor (I specifically am avoiding things like burpees here) to maximize core healing
- Programs that work the core in out-of-the-box ways that are not your typical crunches which can sometimes aggravate diastasis recti or make it worse
- They are a reasonable length for new moms to get done during naptime or in the cracks of the day
- These are FUN and will make working out enjoyable whether you’re a beginner or just getting back into it
I know it can seem daunting to begin or come back to a fitness routine after having babies. Not only do we often feel a little softer in some places than we might have before pregnancy, but we’re also taking on a whole new level of “busy” having a new little one at home.
I’m a firm believer though that while we can have body goals, that is in NO WAY the only thing I like to focus on. Here are some other non-scale victories we can focus on: eating well (SO important, especially while breastfeeding!), clothes fitting, having more energy, more patience, feeling strong, having a daily routine, developing coping skills, etc. These things help us feel like the best moms we can be for our kids while giving ourselves the self-care necessary to refill our tanks.
So, please allow me to brag on some of the amazing things we have available through our streaming fitness app so you can begin building a postpartum workout routine that truly WORKS for you!
Pre and Post Natal Barre Blend
Pre & Post Natal Barre Blend is a comprehensive fitness and wellness program exclusively for pregnant women that helps optimize your health and build your strength and stamina, so you can prepare your body for labor and help support postpartum recovery. Led by Super Trainer and pre-/postnatal fitness expert Elise Joan, the program features effective, low impact, high-energy workouts that blend barre, Pilates, and cardio interval training for a full-body burn in under 30 minutes.
This one-of-a-kind program is designed to help optimize every phase of your pregnancy journey and your transition to motherhood! HOW COOL IS THAT?!
What makes Pre and Post Natal Barre Blend unique?
Pre & Post Natal Barre Blend is an exciting new concept from Elise Joan, the creator of Beachbody’s bestselling program Barre Blend. After Barre Blend launched, Elise was thrilled to find that new moms (that was me!) and moms-to-be were some of the program’s biggest fans. They loved how Barre Blend made them feel—and they were getting great results! That’s when the idea for Pre & Post Natal Barre Blend was born.
Together with Beachbody®, Elise designed this dynamic performance-based program for pregnant women from the ground up. Based on the latest research and guidelines, the program provides a safe foundation for you to thrive physically, mentally, and emotionally—from your 1st trimester through your transition to motherhood. The total-body workouts blend both cardio and strength training, while targeting specific areas of your body like your back, arms, hips, legs, and booty.
The goal? To help you become STRONGER by your 3rd trimester than you were pre-pregnancy.
Why it’s great for postpartum moms:
The 20+ workouts are trimester-specific and include a postnatal module with workouts that focus on core restoration to help you regain strength, once you’re cleared to exercise by your doctor. The modules feature 30-minute workouts you’ll do either four or five days a week and combine strength training with labor-intensive interval training (LIIT) to help condition your body for the rigors of labor. The workouts also include ADLs (activities of daily life)—activities and movements you’ll do daily with your baby, like asymmetrical carries (one-sided) and bathtime kneel. Only minimal equipment is needed—and no barre is necessary! All you need are 1-5 lb. dumbbells, resistance bands, a mat, clear access to a wall, and a sturdy chair, couch, or kitchen countertop.
And to help you reach an optimal state of mental and emotional well-being in every workout, Elise incorporates powerful mind/body practices such as breathwork and visualization into the movements, blending elements of Lamaze, as well as yoga breathing.
The program also includes 15+ specialized support videos that cover program basics, breathwork, how to determine your RPE (rate of perceived exertion), and more. And for extra motivation, you can even incorporate digital “I AM” Daily Motivation Cards into your daily routine to help cultivate a positive mindset and stay inspired (available only in some markets).
Approachable for all fitness levels, Pre & Post Natal Barre Blend is a safe and effective program when performed as directed with your doctor’s approval.
When Elise said in the video that it actually prepares your body for labor, but is also thoughtfully geared toward postpartum recovery, I knew we had something completely new and amazing on our hands!
Try out the free sample here:
All materials for the program are included or available through Beachbody, including a printable letter you can bring to your doctor to get their input on whether it’s right for you and your pregnancy, Getting Started guides, nutrition programs, accountability support from your coach (that’s me!) and so much more!
Lastly, I’d love to share a personal transformation story from my friend Anita Doucet who is one of the featured stories from the test group of this program 🙂 When you get the chance to shout out your friends for being a part of amazing things, you get after it!
This program is made for the pregnant moms-to-be as well as those looking to ease back into a program after doing the most badass thing possible: bringing LIFE into this world! I promise, you’re in good hands with Elise!
And on that note… let me introduce program #2!
Barre Blend
The place where it all started.
The program I lovingly call the “Mom Bod Maker”.
The one that I almost decided against doing because I didn’t think it was “my style”.
Turns out, “my style” is an evolving thing and I would be lying to you if I said this program didn’t humble the ever loving sh*t out of me! 8 weeks of humble pie. Dancer legs buildin’, booty burnin’, core shredding, shoulder carving workouts that I wasn’t expecting simply because I was unfamiliar with Barre. Just look at Elise!! She’s RIPPED. Would you believe that she built those arms with just 2-3 lb weights?!?
What is Barre Blend?
Barre Blend is a low-impact, high-intensity, and high-energy workout program that helps you create a lean, toned physique through a fun fusion of ballet barre, Pilates, and cardio interval training. Super Trainer Elise Joan will make sure you feel the burn as you sweat, stretch, and strengthen with moves that help chisel your waist, define your arms, lean out your legs, and lift and firm your booty—without bulking you up. You can feel graceful, strong, and gorgeous in just 60 days.
What makes it unique?
Barre Blend is Beachbody’s first barre program, and with Elise Joan, our very own barre expert, professional dancer, and 3 Week Yoga Retreat co-creator as your trainer, you know you’re going to get amazing results. Elise draws inspiration from her extensive fitness and dance background to design full-body workouts that include high-rep, small-range movements and isometric holds, as well as compound, full-range exercises, targeted core work, and dynamic stretches. And every 30- to 40-minute workout includes light weight training and cardio intervals to keep your heart rate up so you can burn maximum calories and fat.
You’ll work out with Elise and the cast in real time, 5 days a week, which makes you feel like you’re in a high-end barre studio with a super-supportive community. Best of all, no dance experience or ballet barre is required. With Elise’s impeccable cueing and any sturdy household object at the right height (such as a chair, sofa, or countertop), you’ll be able to unleash your inner dancer with full self-expression right from your first workout. And to keep you motivated and uplifted, Elise has created “I AM” Daily Motivation Cards with her most inspirational messages to help you cultivate
a positive mindset every day.
I can tell you right now, I started out majorly uncoordinated and imbalanced so PLEASE don’t let a preconception about your own skills (like feeling uncoordinated or ungraceful!) get in the way. As you go through the program, you will learn, tweak and improve every single day, PROMISE.
Who is Barre Blend for?
I would also like to add to the chart above for “people who won’t lift weights because they are afraid it will make them bulk up”. My response to that concern is a topic for another post, BUT again, Barre will tone your arms and shoulders with little bitty weights (some of my girls used canned veggies or 16.9 oz water bottles!) and there is nothing to fear here!
This program is amazing BECAUSE she offers so many different ways to perform an exercise, from completely low impact to a full out jump and you choose which way you want to perform each rep. I loved this concept so I could go lower impact anytime I felt like I needed to modify, or truly go ALL OUT depending on how I was feeling.
Another program that truly made me go all out?
Let’s Get Up!
Another of “those programs” I didn’t think was “my style” and I almost poo-pooed it up until the very week it released. I decided on a whim that during this very challenging year I just needed some more joy in my workouts and my days and guys, this program totally did the job!
I wrote A LOT more about it in this post: Dance Your Way Lean and Let’s Get Up! Check it out for all the details.
Super Trainer Shaun T created LET’S GET UP! with one goal in mind—to make this the greatest 30 minutes of your day. In a world filled with confusing messages about dieting and body image which hits ESPECIALLY hard when you’re sharing your body with another little human either while pregnant or postpartum, this amazing program helps you work on your wellness while feeling good about yourself.
LET’S GET UP! is dance fitness that turns every workout into a celebration of self-confidence, body positivity, and joy. Whether your motivation is to lose weight, get healthy, or move your body in a free-spirited, fun way, Shaun delivers the moves and the inspiration. Instead of your workouts feeling like ancient history or something you dread fitting into your day, you’ll actually look forward to getting up and getting it done — I can 1000% vouch for this! This is a major plus when you are recreating a routine and getting back into the swing of things.
Why it’s Great for Postpartum Moms:
With no get-up-and-get-down on the floor moves and core engagement through dance moves and body rolls, you’ll be working without even realizing you’re working. Well, you’ll notice because you’ll be sweaty (TRUST), but the rest will just feel like good old fashioned FUN! Two workouts per week are strength training so you’ll get a total body tone out of this one too. If you have older kids, they can even join in.
Read the post I linked to above — I have nothing but a million and one good things to say about this one! I think all new moms whose life has been turned upside whether expectedly or unexpectedly, who find it harder to dedicate time to their own self-care, and may be dealing with the baby blues (I think we ALL experience them at some point or another): this program will introduce more joy into your life. And who doesn’t want that?!
645
645 is 6 days a week, 45 minutes a day and is named after the most popular time for people to be working out in our virtual studio: 6:45 AM! Once you make the commitment that changes everything, you’ll build strength and power
without feeling defeated or spent. Inspired by the programs Amoila created for pro athletes, 645 is built around powerful dumbbells-focused resistance training with an emphasis on fundamental moves done right. You’ll also do cardio that will boost your endurance and get you sweating, and restorative mobility work that will improve range of motion and your body’s ability to recover. Follow his cues, perfect your form, and bring the intensity for dramatic, noticeable results in 13 weeks.
And don’t let the 13 weeks deter you! Here’s the breakdown:
- 78 workouts broken into 4 stages: Amoila keeps it fresh by changing up the moves, intensity, and volume each week! But he does start slower to teach you the fundamentals long before going into any complex exercises. You will walk before you run.
- Week 13 is a Performance Week where you’ll go all out and finish strong
- Each week includes 4 total-body, resistance-training workouts; 1 mobility workout; 1 cardio workout
- 645 is great for all levels. There’s a modifier in every workout for those just beginning their fitness journey or restarting after a huge life event like growing a human!
Why it’s the Perfect Postpartum Workout Routine:
The program comes with an upgraded style of resistance loops, which have become a fast favorite of mine by far. They are thicker and far less likely to roll up or down than their thinner, rubber counterparts, they stay put, and they work your body in a whole new way. You can do fundamental moves that you’re used to like squats and lunges, fire hydrants and clams, and the resistance from the loops will better engage all those muscles used, but especially in the core. They are highly effective at building strength, mobility and stability, all of those things your postpartum body will thank you for.
After all, you have a new baby you must carry around constantly now, and you may not realize the imbalanced effects this can have on your body. Amoila will teach you why the moves work, how they can improve your posture, and how you can self-correct at home.
The mobility work is an amazing place to make progress since your body has recently undergone some really tough things. Amoila will guide you through and his self-assessment videos can help you identify imbalances. Best of all, he’s thorough in showing you just how to fix them through movement. And movement is medicine! That’s Amoila’s motto after all 😊
While some moves do take place on the floor, there are no quick get up and get down actions here. If you need to take it easy, follow the modifier! The program is truly a slow progression to work your way up so, no intimidation here!
Especially if you are an athlete, enjoy lifting, are used to slinging around the big weights, and/or just looking for a program you can COMMIT to, a trainer and cast who will make you laugh and teach you a lot about your body, to really progress in your total body strength, and rebuild a strong, stable core: this is it. Amoila Cesar is the real deal guys, and you can’t miss it. He’ll bring you in tune with your body where you may have felt anything but for 9+ months. He takes the time necessary to hype you up, to get your mind in the right place, to make you laugh, to teach you, and he’ll make you totally fall in love with the process.
645 is a postpartum workout routine that I HIGHLY recommend!
Brazil Butt Lift
This is an oldie but a goodie! Like Barre, the burn. is. REAL y’all! But honestly, the trainer knows his stuff. He trains plenty of supermodels, after all. I wasn’t about to put all these before and after photos of butts on here, but if you’re curious, Google “Brazil Butt Lift results” and check out all those booty transformations! It really is pretty amazing.
Brazil Butt Lift is the only booty-transformation system that targets your butt from every angle to help lift, shape,
and firm your booty! And yes, while the derriere is the main target, it is still a comprehensive workout program that also helps you tone your body from the bottom up, and all over.
How does Brazil Butt Lift work?
It’s all about the angles! When you work the butt muscles from multiple angles, you’re not only working those specific muscles—you’re also working the “heads” of the muscles, the parts that attach to the pelvic bone (which provides support between the upper and lower parts of your body) and your hamstrings. This is what gives you lift and shape at a time when you may not be feeling very lifted, know what I mean?
Supermodels go to Leandro because his TriAngle Training method and signature moves help reduce the hips, slim the thighs, and lift the butt—without bulking up the thighs. That’s why Leandro is known as the Brazilian Butt Master. TriAngle Training works the three major muscles of the buttocks—the gluteus maximus, medius, and minimus—working them from countless angles to help lift, firm, and shape the perfect behind, without adding bulk to the thighs.
The program also includes some specific core work bonuses, but just looking at the moves which often work one leg at a time, the core would be engaged during those moves for stability. Also some of the floor series uses a resistance loop which will help engage the pelvic floor, inner thighs and lower abdominals in a non-aggravating fashion. While a few of the workouts in the original BBL can be up to 50 minutes which may be hard with a new baby at home, the vast majority of the workouts are 35 minutes or less.
PiYo
PiYo is a low-impact, high-intensity body-transformation program that uses the most effective Pilates- and yoga-inspired moves to sculpt long, lean muscles and burn fat. Trainer Chalene Johnson (I love her!!) uses fluid movements, keeping you in constant motion to give you a dynamic cardio workout that typical Pilates or yoga workouts lack.
Why it’s great for a postpartum workout routine:
- It’s low-impact so you won’t have to jump around or strain your joints
- It’s high-intensity so you get the fat-burning results of a more extreme program
- It’s designed to help you get an intensely defined, long and lean physique
Like the image above states, with PiYo, you get the benefits of Pilates, yoga, and cardio—all in one! It’s an authentic, incredibly effective body-transformation program that combines Pilates- and yoga-inspired moves, all set to a faster pace, so you get your strength, flexibility, and cardio all in each workout.
PiYo delivers the long, lean muscles and flat,
toned abs of Pilates, a firm butt and strong arms like you’d get from yoga, and the weight-loss benefits of fat-burning cardio. The workouts take just 25–45 minutes each! All fitness levels welcome, and Chalene is super motivating and upbeat. I have worked out with her live before and we ran into major audio issues, but in true Chalene fashion, she totally made the best of it and made it work. I’m a big fan!
Dance Programs Galore
In addition to Let’s Get Up! (which is probably the more intense of our dance programs), Shaun T. has several others in our fitness library as well.
Hip Hop Abs
This is a 30-day, dance-based in-home fitness program designed to help you burn fat and sculpt your abs without doing crunches or sit-ups (a plus for new mamas!) Hip Hop Abs uses cardio to burn calories, with special focus on toning your abs. Shaun’s “Tilt, Tuck & Tighten” technique helps you work your abs, upper, lower and obliques, the whole time you’re dancing, so every move has the impact of a crunch or sit-up without getting on the floor. This is the PERFECT technique for postpartum moms to engage the core safely while also helping to strengthen the pelvic floor.
Hip Hop Abs is more like a dance party than a workout. Unlike typical gym routines, Shaun’s workouts are fun, yet challenging! They’re great for people who want a high-energy workout that doesn’t feel like exercise — isn’t that everyone?!
CIZE
Another dance program by Shaun T., Cize was also made to make fitness fun (that’s kinda my motto!) CIZE keeps you moving the whole time by constantly introducing new moves that give you cardio training, strengthen your core, and tone every muscle—all at once! You’ll be so in the zone mastering the moves, you’ll forget you’re working out— a major, major plus. The more you get into it, the more you get out of it! And I promise with Shaun talking at you and pumping you up, you will be bringing the sass.
Country Heat
Super Trainer and professionally trained dancer Autumn Calabrese brings you a high-energy, low-impact, country dance-inspired workout that’s so simple anyone can do it, and so much fun you’ll barely notice you’re dropping pounds while getting a great total-body workout.
It’s an easy-to-follow, 30-day fitness program that combines 5 high-energy, cardio-based dance workouts, 1 dance conditioning workout, and the portion-control Eating Plan to help maximize weight loss and achieve a toned, tightened body in just 30 minutes a day. All Country Heat songs are set to popular country music, with songs that you’ve no doubt heard on the radio. Not only did Autumn pick these songs for their popularity, she specifically matched her moves to the faster and slower beats to create the perfect interval training routine! She’s a smart cookie!
3-Week Yoga Retreat
I know a lot of people want or need to take it slow when easing into a fitness routine for a variety of reasons, and yoga is such a great place to start, for mind, body and soul! Whether you’ve never tired yoga before (actually, this is very much for YOU!) or if you want to use it as a jumping off point for what comes next in your fitness routine, with the 3 Week Yoga Retreat you’ll learn the basics in 21 classes, one per day for 3 weeks. Each one is 30 minutes or less, taught by one of four Yoga Experts.
Each day of your retreat has a specific focus that allows you to grow in your yoga practice and each week builds on the prior week. You don’t have to worry about your form, because our team of Yoga Experts paid close attention to the guidance and instruction of each move so you know you are doing it right. In fact, the cueing is so on point, you could do it blindfolded.
I know pregnancy can make you wonder if you’ll ever gain back the flexibility, strength, and balance you had before babies and I’m here to tell you, yoga works wonders for all three! And, the answer to that question is a resounding YES you can!
What if I want to start with just nutrition?
That’s great! That’s exactly where I started too. Proper nutrition is what will supply your body the calories it needs to produce milk, keep up with baby or older kids at home, and maintain your own energy, mood and sanity! It matters, and you’ll hear me say it over and over!
We’ve got two healthy eating programs, both proven for the long term, without starving or depriving you of the foods you love in the least.
2B Mindset
2B Mindset is a revolutionary video-based weight-loss program that will change your mindset about food, your body, and losing weight. Instead of diets that focus on what you can’t eat, this simple and easy approach will have you focused on what you can eat so you feel full, satisfied, and in control without ever counting calories or points or measuring food. “You can lose weight happily,” says co-creator Ilana Muhlstein, MS, RDN (Registered Dietitian Nutritionist), who lost 100 pounds herself— and kept it off—using the 2B Mindset principles. As a mama herself, Ilana also has separate guidelines for expecting moms-to-be.
The 2B Mindset is also extremely easy to follow:
- No counting calories, no measuring food, and no using food containers
- No cutting out food groups
- No deprivation or feeling hungry
- Ability to follow the program even when you are at a restaurant, a party, or on vacation!
We’ve even got a pregnancy-centered version of 2B Mindset coming soon called 2B Pregnant teaching you how to eat the BEST foods for you and your growing baby! It will address carb cravings, nausea, indigestion, constipation and more, and I am SO excited about it! Coming January 2022 🥰
Portion Fix
The Portion Fix is what I personally have been using for nearly four years, and it’s a 30-day video-based program from creator Autumn Calabrese will teach you how to use color-coded, portion-control containers to take the guesswork out of eating delicious, perfectly sized meals, every time. Ultimate Portion Fix isn’t a diet—you can still eat the foods you love, including snacks and desserts. It includes over 300 recipes, comprehensive food lists, and ways the whole family can get involved in making healthier decisions. The program was recently updated to include a video on how to make this program the most effective for specifically pre- and postnatal mamas too!
Which Nutrition Program is right for you?
How to Get Started on Your Postpartum Workout Routine
Do any of these programs jump out at you?! We’ve got an entire library of full fitness programs, but for this post, I just wanted to pull out the effective lower-impact programs that would be best for postpartum mamas to ease back into their fitness routine. It is a special time of life that comes with unique challenges as any mom knows, but it doesn’t have to be a time that we feel stagnant in our fitness either. The modern guidance (except in the cases of specific risk considerations) generally recommends moms-to-be to remain active, at a minimum through walking, especially if it was a regular part of your life before becoming pregnant.
It is always recommended to discuss any new fitness considerations with your doctor, especially if it’s newer for you!
I’m here for you no matter what phase of life you’re in or the goals you want to achieve, and I’d love to work with you to reach them! If you can’t decide what to start with, good news! With a subscription to our fitness app, you’d have access to them all. I can help match you to the perfect program to start with, or even create a hybrid schedule with you to try several at once while building consistency in your routine.
If you’d like to discuss the next steps in working with me as your coach, please fill out the form below and I’ll be in touch ASAP. Can’t wait to hear from you and if anything, I hope this gave you some fun ideas about how to get started ☺️
