I had my baby (or babies) more than 1 year ago

If Baby is Over One Year Old

If you had your baby (or kid, or teenager) more than a year ago, it isn’t too late to repair your post-pregnancy body.

Start at Level 1, but with a few modifications:

If you’re currently exercising with a good routine, and you’re not injured:

Check out the mini-programs, the Quick-Fix Plan and the Pick-Me-Up plan, to add 3 exercises per day (for a total of about 5-10 minutes) to your usual routine.

If you’re not currently exercising and you are not injured:

You can do the full program, which takes anywhere from 20-40 minutes per day, or you can choose a mini-program to add to a walking progression.  Once you are able to walk 2 back-to-back miles at 15 minutes or faster, consider starting a run progression.

If you’re injured:

Please get seen for your injury before continuing to exercise. You can often add the core drill exercises to your injury treatment plan as well as the circuit exercises, but it’s best to show the exercises to your doctor or physical therapist first for advice. Here’s a link to help you find a physical therapist near you.

Here’s your workout, including videos and printables below


You still need to check with your doctor before getting started, but you don’t need to track down the physician or midwife who delivered your baby – it can be your general practice doctor.

Here are some posts and pages that you might find especially interesting if your baby is more than one year old: