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Post Partum Full Body - Core

by Travis M.
4 athletes joined

Program Description

This beginner-friendly postpartum workout program is designed to help rebuild foundational strength, restore core stability, and support the body’s recovery after pregnancy. With a focus on major muscle groups and deep core engagement, each full-body session promotes balanced strength, improved posture, and gradual progression — all while respecting the demands of healing and motherhood. By training just three times a week, this program offers an accessible, sustainable approach to regaining confidence, energy, and physical resilience from the inside out.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 26, 2025 09:43
  • Last Edited
    Oct 05, 2025 09:51

Summary

Reclaim your strength and confidence with this 4-week Post Partum Full Body - Core program, designed specifically for new mothers. Comprising three workouts per week, you'll engage in a variety of bodyweight exercises that focus on rebuilding core stability and overall strength. From Diaphragmatic Breathing to Glute Bridges and Wall Sits, each session is crafted to help you reconnect with your body in a safe and effective way. Get ready to embrace your journey back to fitness with a program that fits seamlessly into your home routine!
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.9%
Other
16.5%
Hamstrings
13.2%
Quadriceps
11%
Lower Back
9.9%
Abs
7.7%
Chest
5.5%
Stretching
5.5%
Triceps
4.4%
Front Delts
3.3%
Adductors
2.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Pelvic Tilts
1
10 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Wall Angels
1
10 reps
-
6
Standing Shoulder Rolls 10 Each Way
1
10 reps
-
7
Glute Bridge With March
1
20 reps
-
8
Wall Sit
1
1 mins
-
9
Bird Dog
1
20 reps
-
10
Push Up (Incline)
1
10-12 reps
-
11
Squat (Bodyweight)
1
12-15 reps
-
12
Heel Side (On Back)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Pelvic Tilts
1
10 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Wall Angels
1
10 reps
-
6
Standing Shoulder Rolls 10 Each Way
1
10 reps
-
7
Glute Bridge With March
1
20 reps
-
8
Wall Sit
1
1 mins
-
9
Bird Dog
1
20 reps
-
10
Push Up (Incline)
1
10-12 reps
-
11
Squat (Bodyweight)
1
12-15 reps
-
12
Heel Side (On Back)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Pelvic Tilts
1
10 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Wall Angels
1
10 reps
-
6
Standing Shoulder Rolls 10 Each Way
1
10 reps
-
7
Glute Bridge With March
1
20 reps
-
8
Wall Sit
1
1 mins
-
9
Bird Dog
1
20 reps
-
10
Push Up (Incline)
1
10-12 reps
-
11
Squat (Bodyweight)
1
12-15 reps
-
12
Heel Side (On Back)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Pelvic Tilts
1
10 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Wall Angels
1
10 reps
-
6
Standing Shoulder Rolls 10 Each Way
1
10 reps
-
7
Glute Bridge With March
1
20 reps
-
8
Wall Sit
1
1 mins
-
9
Bird Dog
1
20 reps
-
10
Push Up (Incline)
1
10-12 reps
-
11
Squat (Bodyweight)
1
12-15 reps
-
12
Heel Side (On Back)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Pelvic Tilts
1
10 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Wall Angels
1
10 reps
-
6
Standing Shoulder Rolls 10 Each Way
1
10 reps
-
7
Dead Bug
1
10-12 reps
-
8
Chair Step-Ups
1
8-10 reps
-
9
Bent Over Band Rows
1
10-12 reps
-
10
Standing Band Chest Press
1
10-12 reps
-
11
Standing Lateral Leg Raises
1
20+ reps
-
12
Kegels Standing
1
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Pelvic Tilts
1
10 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Wall Angels
1
10 reps
-
6
Standing Shoulder Rolls 10 Each Way
1
10 reps
-
7
Dead Bug
1
10-12 reps
-
8
Chair Step-Ups
1
8-10 reps
-
9
Bent Over Band Rows
1
10-12 reps
-
10
Standing Band Chest Press
1
10-12 reps
-
11
Standing Lateral Leg Raises
1
20+ reps
-
12
Kegels Standing
1
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Pelvic Tilts
1
10 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Wall Angels
1
10 reps
-
6
Standing Shoulder Rolls 10 Each Way
1
10 reps
-
7
Dead Bug
1
10-12 reps
-
8
Chair Step-Ups
1
8-10 reps
-
9
Bent Over Band Rows
1
10-12 reps
-
10
Standing Band Chest Press
1
10-12 reps
-
11
Standing Lateral Leg Raises
1
20+ reps
-
12
Kegels Standing
1
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Pelvic Tilts
1
10 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Wall Angels
1
10 reps
-
6
Standing Shoulder Rolls 10 Each Way
1
10 reps
-
7
Dead Bug
1
10-12 reps
-
8
Chair Step-Ups
1
8-10 reps
-
9
Bent Over Band Rows
1
10-12 reps
-
10
Standing Band Chest Press
1
10-12 reps
-
11
Standing Lateral Leg Raises
1
20+ reps
-
12
Kegels Standing
1
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Pelvic Tilts
1
10 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Wall Angels
1
10 reps
-
6
Standing Shoulder Rolls 10 Each Way
1
10 reps
-
7
Side-Lying Clamshells
1
24+ reps
-
8
Wall Sit + Heel Lift Pulse
1
10+ reps
-
9
Resistance Band Deadlifts
1
10-12 reps
-
10
Wall Push-Up To Shoulder Tap
1
12-16 reps
-
11
Mini Lunge (Assisted With Wall/Chair)
1
16-20 reps
-
12
Leg Lift Taps (On Back)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Pelvic Tilts
1
10 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Wall Angels
1
10 reps
-
6
Standing Shoulder Rolls 10 Each Way
1
10 reps
-
7
Side-Lying Clamshells
1
24+ reps
-
8
Wall Sit + Heel Lift Pulse
1
10+ reps
-
9
Resistance Band Deadlifts
1
10-12 reps
-
10
Wall Push-Up To Shoulder Tap
1
12-16 reps
-
11
Mini Lunge (Assisted With Wall/Chair)
1
16-20 reps
-
12
Leg Lift Taps (On Back)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Pelvic Tilts
1
10 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Wall Angels
1
10 reps
-
6
Standing Shoulder Rolls 10 Each Way
1
10 reps
-
7
Side-Lying Clamshells
1
24+ reps
-
8
Wall Sit + Heel Lift Pulse
1
10+ reps
-
9
Resistance Band Deadlifts
1
10-12 reps
-
10
Wall Push-Up To Shoulder Tap
1
12-16 reps
-
11
Mini Lunge (Assisted With Wall/Chair)
1
16-20 reps
-
12
Leg Lift Taps (On Back)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Pelvic Tilts
1
10 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Wall Angels
1
10 reps
-
6
Standing Shoulder Rolls 10 Each Way
1
10 reps
-
7
Side-Lying Clamshells
1
24+ reps
-
8
Wall Sit + Heel Lift Pulse
1
10+ reps
-
9
Resistance Band Deadlifts
1
10-12 reps
-
10
Wall Push-Up To Shoulder Tap
1
12-16 reps
-
11
Mini Lunge (Assisted With Wall/Chair)
1
16-20 reps
-
12
Leg Lift Taps (On Back)
1
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Diaphragmatic Breathing
1 Set
1 mins
-
2
Cat Cow Stretch
1 Set
10 Reps
-
3
Pelvic Tilts
1 Set
10 Reps
-
4
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
5
Wall Angels
1 Set
10 Reps
-
6
Standing Shoulder Rolls 10 Each Way
1 Set
10 Reps
-
7
Glute Bridge With March
1 Set
20 Reps
-
8
Wall Sit
1 Set
1 mins
-
9
Bird Dog
1 Set
20 Reps
-
10
Push Up (Incline)
1 Set
10-12 Reps
-
11
Squat (Bodyweight)
1 Set
12-15 Reps
-
12
Heel Side (On Back)
1 Set
20 Reps
-
Day 2
1
Diaphragmatic Breathing
1 Set
1 mins
-
2
Cat Cow Stretch
1 Set
10 Reps
-
3
Pelvic Tilts
1 Set
10 Reps
-
4
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
5
Wall Angels
1 Set
10 Reps
-
6
Standing Shoulder Rolls 10 Each Way
1 Set
10 Reps
-
7
Dead Bug
1 Set
10-12 Reps
-
8
Chair Step-Ups
1 Set
8-10 Reps
-
9
Bent Over Band Rows
1 Set
10-12 Reps
-
10
Standing Band Chest Press
1 Set
10-12 Reps
-
11
Standing Lateral Leg Raises
1 Set
20+ Reps
-
12
Kegels Standing
1 Set
10+ Reps
-
Day 3
1
Diaphragmatic Breathing
1 Set
1 mins
-
2
Cat Cow Stretch
1 Set
10 Reps
-
3
Pelvic Tilts
1 Set
10 Reps
-
4
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
5
Wall Angels
1 Set
10 Reps
-
6
Standing Shoulder Rolls 10 Each Way
1 Set
10 Reps
-
7
Side-Lying Clamshells
1 Set
24+ Reps
-
8
Wall Sit + Heel Lift Pulse
1 Set
10+ Reps
-
9
Resistance Band Deadlifts
1 Set
10-12 Reps
-
10
Wall Push-Up To Shoulder Tap
1 Set
12-16 Reps
-
11
Mini Lunge (Assisted With Wall/Chair)
1 Set
16-20 Reps
-
12
Leg Lift Taps (On Back)
1 Set
10 Reps
-