Postnatal Low Impact Leg Workout

Before beginning this postnatal workout, read through our postnatal exercise guidelines. Don’t stop there!
Download our Prenatal & Postnatal Starter Pack.

Our postnatal workouts create a healthy foundation. Then gradually we add in more traditional exercises. Start with this low impact buns & legs workout.  This is a timed workout so you do what you feel you can!  And as always, you must have your doctor’s permission to exercise before beginning any workout routine.

Strength training, flexibility and cardio are an important part of any exercise routine. Use these postnatal exercises a few times a week, in addition to our postnatal ab exercises! Or use the full workout and 3-phase postnatal program here.


Set Up: Stand with your feet apart, feet facing forward. Bend your knees and lower your body into a squat. Lean forward slightly and place your hands on your hips.

Raise your right heel and shift your weight slightly to your left side. Lower your heel back down then raise your left heel and rock to the right side. Raise and lower your heels, keeping your core tight and your booty engaged!

Do 30-60 seconds to warm up the body.


Set Up: Stand in a wide straddle position, feet facing outward and about three feet apart. Place your hands on your hips.

Bend your knees, lowering yourself into a deep squat. As you bend down, raise your right heel off the floor. Lower your heel as you stand back up. Squat again and raise your left heel this time. Repeat, keeping your abs and booty tight as you go!

Do 30 seconds.


Set Up: Lay on your side with your right arm bent, supporting your weight. Keep your left leg straight, right leg bent straight behind you. Your right knee, left foot and right arm should be supporting your weight.

Push your left hip straight up to the ceiling, pulling your right hip upward as well. Lower your hips back to the floor then pull them up again. As you raise and lower your hips, keep your core tight, arms and legs locked.

Do 30 seconds, switch sides.


Set Up: Lay on your back, knees bent with your feet flat on the floor. Have your arms by your abs to make sure they are tight!

Push your buns up off the floor so that your back and booty are lifted up. Lift your left foot off the floor and point your left toe. Straighten your left leg up to the ceiling, keeping your abs and booty tight and engaged. Lower your leg back down then lift again.

Repeat for 30 seconds, then switch so that you are lifting your right leg.


Set Up: Lay on your side on a mat using your left arm to hold your torso up, keeping your hips and legs flat on the floor. Bend your knees slightly and use a resistance band (if desired) right above your knees.

Raise your right knee upward, turning it to the ceiling as you raise it. Keep your feet together so that you are opening your legs like a clam. Bring your knee back down but right before it touches your left knee, bring it back up!

Do 30 seconds then switch to laying on your right side and raising your left leg.


Set Up: Lay on your back, knees bent with your feet flat on the floor. Have your arms by your abs to make sure they are tight!

Slowly lift your booty off the ground followed by your lower back until your body is in a straight line from the top of your knees to your chest. Push your abs into the ground and roll your back then booty back down to the ground- imagine that you are putting one vertebrae at a time onto the floor.

Do 60 seconds.

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