quick and effective post pregnancy workout

10-Minute Post-Pregnancy Strength Workout With Kelsey Wells

Are you a new mom struggling to find time to prioritize your fitness after pregnancy? Well, coincidentally, we have just the solution for you!

Introducing the 10-Minute Post-Pregnancy Strength Workout with Kelsey Wells. This efficient and effective workout is designed specifically for postpartum women like yourself, taking into account the challenges you may face such as fatigue and limited availability.

But here's the catch – this workout requires minimal equipment and can be done in the comfort of your own home.

Curious to learn more? Stay tuned as we break down the workout and provide you with all the details you need to get started on your journey to regaining your strength and feeling empowered.

Importance of Post-Pregnancy Exercise

Regular post-pregnancy exercise is crucial for your overall health and well-being. It's important to prioritize physical activity after pregnancy because it can improve your heart and lung health, as well as boost your mood. According to the Centers for Disease Control and Prevention, engaging in regular exercise can have these positive effects.

However, it's understandable that constant fatigue, time constraints, and lack of available activities can be barriers to getting fit postpartum. To overcome these challenges, incorporating short and do-anywhere workouts can be a convenient solution. One such workout is the Minute Post-Pregnancy Strength Workout developed by Kelsey Wells, a certified personal trainer and founder of the Sweat app's Pregnancy With Kelsey program. This workout consists of three sets targeting different muscle groups and requires minimal equipment.

Workout Details

To dive deeper into the workout details, let's explore the exercises and sets included in the Minute Post-Pregnancy Strength Workout.

This workout, developed by Kelsey Wells, consists of three sets: Mobility Superset, Strength Superset, and Circuit. Each set targets different muscle groups and has specific exercises.

In the Mobility Superset, you'll perform the 4-Point Thoracic Rotation and Glute Bridge exercises for 30 seconds each, repeating the superset twice.

The Strength Superset includes the Romanian Deadlift and Bent-Leg Toe Tap exercises, done for 10 reps each, with a 30-second rest between sets.

Lastly, the Circuit consists of the Shoulder Press, Floor Chest Press, and Bent-Over Row exercises, also done for 10 reps each, with a 30-second rest between sets.

Modifications are provided for some exercises, and it's important to move at your own pace and take breaks if needed. Remember to consult your doctor before starting this workout.

Mobility Superset

The Mobility Superset consists of two exercises, the 4-Point Thoracic Rotation and Glute Bridge, that target different muscle groups.

The 4-Point Thoracic Rotation focuses on improving mobility in the upper back and shoulders. To perform this exercise, start on all fours with your hands directly under your shoulders and your knees under your hips. Reach one arm up towards the ceiling, rotating your upper body and following your hand with your eyes. Return to the starting position and repeat on the other side.

The Glute Bridge, on the other hand, targets the glute muscles. Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, squeezing your glutes at the top, and then lower back down.

Repeat these exercises for 30 seconds each, and complete the superset twice.

Strength Superset

For an effective post-pregnancy strength training routine, engage in the dynamic Strength Superset. This superset consists of two exercises:

  1. Romanian Deadlift: Perform 10 reps of this exercise, focusing on your form and engaging your glutes and hamstrings. Remember to keep your back straight and core engaged throughout.
  2. Bent-Leg Toe Tap: Again, do 10 reps of this exercise. Start by lying on your back with your knees bent and feet flat on the floor. Lift your hips off the ground and tap one foot lightly on the floor, then switch to the other foot. This exercise targets your core and glutes.

Repeat this superset twice, taking a 30-second rest between sets.

The Strength Superset helps strengthen your lower body and core, preparing you for more challenging exercises in the circuit.


Get ready to amp up your post-pregnancy workout with the energizing Circuit. This portion of the workout consists of three exercises: Shoulder Press, Floor Chest Press, and Bent-Over Row. Each exercise is done for 10 reps, and the circuit is repeated twice with a 30-second rest between sets. To give you a clearer picture, here is a table outlining the Circuit exercises:

Shoulder Press10 reps
Floor Chest Press10 reps
Bent-Over Row10 reps

The Circuit is designed to target different muscle groups and build strength. It is important to note that modifications are provided for some exercises to accommodate different fitness levels. Remember to move at your own pace, take breaks as needed, and pause the workout if your baby wakes up. Aim to incorporate this Circuit into your post-pregnancy routine two to three times per week after consulting with your doctor. For a visual demonstration, a video by Kelsey Wells is available.

Modifications for Some Exercises

To accommodate different fitness levels, modifications are available for certain exercises in the Circuit. These modifications allow you to tailor the workout to your specific needs and abilities. Here are the modifications for some exercises:

  1. Shoulder Press: If you find it challenging to perform the exercise with dumbbells, you can use lighter weights or even water bottles instead. Focus on maintaining proper form and gradually increase the weight as you become stronger.
  2. Floor Chest Press: If you struggle with the full range of motion, you can modify this exercise by performing it on an incline. Place a bench or sturdy surface at an angle and perform the chest press with your upper body elevated. This modification reduces the difficulty while still targeting your chest muscles.
  3. Bent-Over Row: If you have difficulty maintaining balance in the bent-over position, you can perform this exercise in a standing position. Hold onto a stable surface, such as a table or countertop, and focus on squeezing your shoulder blades together as you pull the weights towards your body.
  4. Bent-Leg Toe Tap: If you struggle with balance or flexibility, you can modify this exercise by performing it with one leg at a time. Instead of tapping both toes, alternate between tapping one toe on the ground while keeping the other leg bent and lifted.

Remember to listen to your body and choose the modifications that work best for you.

Additional Information

Stay informed and make the most out of your post-pregnancy strength workout with this additional information.

To ensure a safe and effective workout, it's recommended to move at your own pace and take breaks as needed. If your baby wakes up during the workout, feel free to pause and attend to them.

Before starting any exercise program, it's important to consult with your doctor and get clearance. If you have been cleared, aim to do this workout two to three times per week to see the best results.

For further guidance, there's a video demonstration available by Kelsey Wells, the certified personal trainer and founder of the Sweat app's Pregnancy With Kelsey program.

Follow these tips and instructions to achieve a strong and healthy post-pregnancy body.

Recommendations for Frequency

To get the most out of your post-pregnancy strength workout, it's essential to establish recommendations for the frequency of exercise. Here are some guidelines to help you plan your workouts effectively:

  1. Listen to your body: Pay attention to how your body feels after each workout. If you feel sore or fatigued, it may be a sign that you need to take a rest day or reduce the frequency of your workouts.
  2. Start slow and gradually increase: Begin with two to three workouts per week and gradually increase the frequency as your strength and endurance improve. It's important to give your body time to recover and adapt.
  3. Consult with your doctor: Before starting any exercise program, consult with your healthcare provider to ensure that you're cleared for physical activity. They can provide personalized recommendations based on your specific needs and medical history.
  4. Be flexible: Life as a new mom can be unpredictable, so be flexible with your workout schedule. If you miss a session, don't stress. Just aim to get back on track as soon as possible.

Video Demonstration by Kelsey Wells

Kelsey Wells, a certified personal trainer and founder of the Sweat app's Pregnancy With Kelsey program, provides a helpful video demonstration for the post-pregnancy strength workout. In the video, Wells guides you through each exercise, demonstrating proper form and technique. She explains the purpose of each exercise and offers modifications for different fitness levels.

The video is a valuable resource for visual learners, as you can follow along with Wells in real-time. By watching the video, you can ensure that you're performing the exercises correctly and maximizing the benefits of the workout. It's a convenient way to access professional guidance and support from the comfort of your own home.

Don't hesitate to take advantage of this useful resource to help you on your post-pregnancy fitness journey.

Frequently Asked Questions

Can I Start This Workout Immediately After Giving Birth?

Yes, you can start this workout immediately after giving birth. However, it's important to consult with your doctor first to ensure it's safe for you. Listen to your body, take breaks, and modify exercises as needed.

What Should I Do if I Experience Pain or Discomfort During the Exercises?

If you experience pain or discomfort during the exercises, listen to your body and stop immediately. Take a break, modify the exercise if possible, or consult a healthcare professional for guidance. Your well-being is important.

How Long Should I Wait After Giving Birth Before Starting This Workout?

You should wait until you have been cleared by your doctor before starting this workout. It's important to prioritize your recovery and ensure your body is ready for exercise after giving birth.

Are There Any Specific Precautions or Modifications for Women Who Had a C-Section?

After a c-section, it's important to take extra precautions. Listen to your body, start slowly, and modify exercises as needed. Consult your doctor or a postpartum fitness specialist for personalized guidance and support.

Can I Do This Workout if I Have Diastasis Recti (Abdominal Separation)?

Yes, you can do this workout if you have diastasis recti. However, it is recommended to consult with your doctor or a physical therapist to ensure the exercises are safe and appropriate for you.