Whether you are just starting to get back into a fitness routine post-pregnancy, or you are due in the near future, this low-impact session great for you. Regular exercise after pregnancy is one of the best things you can do for yourself, the benefits are endless.  

The best part is this workout requires only your bodyweight, a pair of dumbbells and a resistance band, so you can get training anytime, anywhere. It is important to start slow, complete this workout 2-3 days a week and slowly increase as you get more comfortable.

Always talk to your health care provider before you begin working out again after pregnancy. 

BANDED ROWS - 4 SETS OF 10 REPS

  • Loop an exercise band around a bar or a door and grip each end firmly with both hands, wrists facing inward
  • Stand with your feet shoulder-width apart with your knees slightly bent
  • Bend your arms and pull the band towards your midsection until your elbows form a 90-degree angle
  • As you pull the band upward, twist your wrists outward
  • Pause briefly before straightening your arms and releasing the band back to the starting position for one rep 

HIP THRUSTS - 4 SETS OF 12 REPS

  • Sit on the ground with a barbell resting below your hips and a bench directly behind your back 
  • Slowly lean back, pressing your shoulder against the bench as you position the bar just above your hips 
  • Drive your hips upward, lifting the bar until your knees are bent at a 90-degree angle and your body forms a straight line from your shoulder to your knees 
  • Pause at the top of the movement to squeeze your glutes before lowering your hips slowly back to the starting position for one rep 

BODYWEIGHT SQUATS - 3 SETS OF 10 REPS

  • Stand with your feet a little wider than your shoulders, feet pointed forwards  
  • Your spine should be neutral, pelvis in line with your spine and looking straight ahead  
  • Inhale into your belly and lower back keeping your rib cage down and begin bending your knees
  • Push your hips back and drop down into the full squat position 
  • Pause briefly before pushing off your heels and returning to the starting position for one rep 

DUMBBELL LATERAL RAISES - 4 SETS OF 15 REPS

  • Begin standing straight, feet shoulder width apart and weights hanging at your sides with your palms facing in
  • Pinch your shoulder blades together and with both arms at one, lift the weights out to your sides
  • Keeping your wrists straight and your knees slightly bent, raise the weights to chin height
  • Slowly lower the weights back down to your sides for one rep 

DUMBBELL HAMMER CURLS - 4 SETS OF 15 REPS

  • Hold the dumbbells at your side with your palms facing in 
  • Lift the weights up, bending at your elbows without twisting your wrists into a curl 
  • The cue is to hold the dumbbells like you would a hammer  
  • Slowly lower the weights back down to your sides for one rep  

VICTORY LUNGES - 3 SETS OF 8 REPS EACH SIDE

  • Raise both arms upward, wide over your head, palms facing inward 
  •  Step your left foot forward, bending both the front and back knee 90 degrees into a lunge position 
  •  Push up through your left leg and step back to the starting position for one rep 
  • Repeat on the opposite side