1-Week Postpartum Workout Plan: Gentle LISS Exercises for New Moms

1-Week Postpartum Workout Plan: Gentle LISS Exercises for New Moms

1-Week Postpartum Workout Plan: Gentle LISS Exercises for New Moms

Becoming a new mom is an incredible journey, but it can also leave you feeling disconnected from your body. At six months postpartum, your body is ready to rebuild strength and regain confidence. That’s where LISS (Low-Intensity Steady-State) workouts come in — safe, effective, and perfect for busy moms.

Discover our 1-week postpartum workout plan designed to help you ease back into fitness with gentle, steady movements that fit your new lifestyle.

    

What Is LISS and Why It’s Perfect for Postpartum Moms?

LISS workouts involve performing low-intensity exercises at a steady pace for a set period, usually 20-45 minutes. These workouts:

  • Are gentle on your body and joints.

  • Help rebuild endurance and cardiovascular health.

  • Promote fat burning without exhausting your energy.

  • Allow you to exercise while caring for your baby.

1-Week Gentle LISS Workout Plan

Day 1: Stroll with Baby
Duration: 30 minutes
Walk at a steady pace while pushing your stroller or going solo. Focus on your posture: shoulders back, core lightly engaged. This light cardio boosts circulation and energy.

Day 2: Gentle Indoor Cycling
Duration: 20 minutes
Pedal at a comfortable pace on a stationary bike. Keep it light and consistent. Perfect for nap time or quiet moments.

Day 3: Stretch & Walk
Duration: 15 minutes stretching + 20 minutes walking
Start with gentle stretches for your legs, back, and shoulders. Follow with a leisurely walk to loosen tight muscles and lift your mood.

Day 4: Restorative Yoga
Duration: 20 minutes
Follow a postpartum-friendly yoga flow. Focus on poses that stretch your back, shoulders, and hips. End with deep breathing to relax your mind and body.

Day 5: Park Walk with Light Hills
Duration: 30 minutes
Add slight inclines to your walk for a gentle challenge. Go at a pace where you can still talk comfortably. Walking in nature is great for mental clarity.

Day 6: Dance It Out
Duration: 20 minutes
Play your favorite upbeat music and move at a light, steady pace. Dance is a fun way to lift your spirits while staying active.

Day 7: Gentle Swim or Stretch
Duration: 20 minutes
Swim at an easy pace or do gentle stretches. Water supports your body while giving you a full-body workout. If swimming isn’t an option, enjoy a light stretching session to relax and recover.

Tips for Postpartum Fitness Success

  • Listen to Your Body: If you feel any discomfort, pause and adjust the intensity.

  • Stay Hydrated: Especially important if you’re breastfeeding.

  • Wear Supportive Gear: Choose comfortable clothing and supportive shoes.

  • Celebrate Small Wins: Every step you take is progress. Be kind to yourself.

FAQs About Postpartum Fitness

Q: How soon after giving birth can I start exercising?
A: Consult your healthcare provider, but most moms can begin gentle movement (like walking) 6-8 weeks postpartum, increasing intensity as they feel ready.

Q: Can I do LISS if I’m breastfeeding?
A: Yes! LISS workouts are gentle and won’t impact milk production. Just ensure you’re staying hydrated.

Q: What if I have limited time?
A: Even 10-15 minutes of movement can make a difference. Focus on consistency over duration.

Why LISS Works for New Moms

  • Gentle and safe for recovery.

  • Rebuilds strength and endurance gradually.

  • Can be done at home or outdoors.

  • Fits seamlessly into a busy mom’s schedule.

Take It One Step at a Time
Your postpartum journey is unique, and it’s okay to go at your own pace. This 1-week LISS plan is here to guide you toward feeling stronger, more confident, and connected to your body again. You’ve got this, mama! 🌸

Want more postpartum fitness tips? Explore our blog for weekly updates and guidance designed just for you!

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