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    Postpartum Rebuild

    Postpartum Rebuild

    Special
    Beginner
    3 routines

    Gentle postpartum plan focusing on breath, core re-connection, glute strength, and posture. Move slowly, exhale on effort, and stop if any discomfort arises.

    Routines

    Day 1 — Core Connection & Breath

    Reconnect core and pelvic stability with controlled movements and easy mobility.

    Beginner
    32 mins
    70 Kcal
    Mindful Breathing Meditation

    Mindful Breathing Meditation

    2 sets
    0 reps
    45s rest
    Cat Cow Stretch

    Cat Cow Stretch

    2 sets
    0 reps
    30s rest
    Pelvic Tilt Into Bridge

    Pelvic Tilt Into Bridge

    2 sets
    10 reps
    60s rest
    Glute Bridge Two Legs on Floor

    Glute Bridge Two Legs on Floor

    2 sets
    10 reps
    60s rest
    Bird Dog

    Bird Dog

    2 sets
    10 reps
    60s rest
    Side Lying Clam

    Side Lying Clam

    2 sets
    12 reps
    60s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    2 sets
    0 reps
    45s rest
    Open Book Stretch

    Open Book Stretch

    1 sets
    0 reps
    30s rest
    Seated Groin Stretch

    Seated Groin Stretch

    1 sets
    0 reps
    30s rest

    Day 2 — Glutes & Hip Stability

    Build hip strength and balance with joint-friendly patterns, then downshift into mobility.

    Beginner
    36 mins
    110 Kcal
    Standing Pelvic Tilt

    Standing Pelvic Tilt

    2 sets
    12 reps
    45s rest
    Bodyweight Wall Squat

    Bodyweight Wall Squat

    3 sets
    8 reps
    75s rest
    Bodyweight Rear Lunge

    Bodyweight Rear Lunge

    2 sets
    8 reps
    75s rest
    Standing Hip Abduction

    Standing Hip Abduction

    2 sets
    12 reps
    60s rest
    Bent Leg Kickback (kneeling)

    Bent Leg Kickback (kneeling)

    2 sets
    10 reps
    60s rest
    Dead Bug

    Dead Bug

    2 sets
    10 reps
    60s rest
    Side Lying Leg Raise

    Side Lying Leg Raise

    2 sets
    12 reps
    60s rest
    Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    1 sets
    0 reps
    30s rest
    Chest and Front of Shoulder Stretch

    Chest and Front of Shoulder Stretch

    1 sets
    0 reps
    30s rest

    Day 3 — Posture & Gentle Strength

    Posture resets with gentle strength for glutes and core; finish with relaxing stretches.

    Beginner
    35 mins
    103 Kcal
    Lotus Pose Breathing

    Lotus Pose Breathing

    2 sets
    0 reps
    45s rest
    Sit Squat

    Sit Squat

    3 sets
    10 reps
    75s rest
    Low Glute Bridge on floor

    Low Glute Bridge on floor

    2 sets
    12 reps
    60s rest
    Bird Dog

    Bird Dog

    2 sets
    12 reps
    60s rest
    Scapular Slide Back to Wall

    Scapular Slide Back to Wall

    2 sets
    10 reps
    60s rest
    Isometric Chest Squeeze

    Isometric Chest Squeeze

    2 sets
    12 reps
    45s rest
    Thread the Needle Pose

    Thread the Needle Pose

    1 sets
    0 reps
    30s rest
    Butterfly Yoga Pose

    Butterfly Yoga Pose

    1 sets
    0 reps
    30s rest
    Standing Pelvic Tilt

    Standing Pelvic Tilt

    2 sets
    10 reps
    45s rest
    Back to Special

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