TRX Training
Pregnancy can leave behind specific physical challenges like weakened core muscles, pelvic floor instability, and chronic fatigue. But targeted movement can be a game-changer. Our 4-week postpartum workout plan combines TRX Suspension Trainer™ exercises with traditional movements, so you can feel your best after having your kid.
Getting Started: Essential Equipment
You don’t need a full gym to start your postpartum fitness journey — just a TRX Suspension Trainer™ and a yoga mat. This combination allows for a full-body workout that targets your core, glutes, and upper body while minimizing impact.
Consider adding TRX Resistance Bands for lower-body work or light dumbbells for additional resistance once you’re ready.
Weekly Breakdown: 4-Week Postpartum Workout Plan
Note: This timeline is a general guide. Progress at your own pace and listen to your body. Each week includes TRX and non-TRX exercises to accommodate varying recovery stages.
Week 1: Foundation and Activation
Start with these exercises to get into your workout plan.
-
Pelvic Tilts (2 sets of 10)
-
Glute Bridges (2 sets of 10)
-
Cat-Cow Stretches (10 repetitions)
Add these exercises if you have a TRX Suspension Trainer™
Week 2: Building Strength and Stability
Start slow with building back your strength. Focus on stabilizing the body. Then strength training. Do these two exercises to begin:
Add these exercises if you have a TRX Suspension Trainer™
Week 3: Enhancing Endurance and Balance
Now that you’re two weeks in, it’s time to focus on building up your endurance. In week three of your post-partum workout plan, you’re going to do Bird-Dogs and Modified Side Planks:
Add these exercises if you have a TRX Suspension Trainer™
-
TRX Lunges (3 sets of 8 each leg)
-
TRX Plank Holds (3 sets of 15-30 seconds)
-
TRX Low Rows (3 sets of 10)
Week 4: Full-Body Integration and Confidence
For the final week, we’re going to work on getting the full body involved. We’ll also emphasize the core.
-
Bodyweight Squats (3 sets of 12)
-
Standing Oblique Crunches (2 sets of 10 each side)
-
Modified Burpees (2 sets of 8)
Add these exercises if you have a TRX Suspension Trainer™
Recovery Expectations
Your postpartum recovery is a marathon, not a sprint. Progress at a pace that respects your body’s healing timeline. The TRX Suspension Trainer™ offers a safe, scalable way to rebuild strength, stabilize your core, and regain confidence after childbirth. Stay patient, celebrate small victories, and remember: Consistency is key.
Why TRX Training is Ideal for Postpartum Recovery
Enhanced Core Engagement
TRX exercises are incredibly effective for postpartum core recovery. The Suspension Trainer™ activates deep core muscles through controlled instability, targeting areas like the transverse abdominis and pelvic floor. This is essential for new moms, especially those recovering from diastasis recti. Unlike traditional crunches, TRX exercises support your core without placing undue strain on your healing tissues.
TRX also complements other essential recovery activities such as low impact cardio exercises and pelvic floor exercises during pregnancy, helping you build a strong foundation both before and after delivery. Incorporating these practices into your routine encourages circulation, supports healing, and improves endurance—without overstressing your body.
Adjusting the TRX straps allows you to modify intensity. In the early weeks, keep movements simple and controlled. As you regain strength, gradually increase the challenge by adjusting your body angle or shortening the straps. This progressive approach safely rebuilds your core post-pregnancy.
Versatility and Accessibility
The TRX Suspension Trainer™ is a new mom’s best friend. Whether you’re working out at home, in the park, or while traveling, you can anchor the TRX straps to a door, beam, or tree. This convenience is key when balancing motherhood with self-care. The system is compact, portable, and easy to adjust based on your fitness level.
Recently delivered? Start with conservative movements and use the straps for added stability. Gaining strength? Adjust your body position to increase intensity. This adaptability ensures the TRX Suspension Trainer™ meets you where you are and grows with you as you progress through postpartum recovery.
Progressive Strength Building
Unlike traditional weights, the TRX Suspension Trainer™ lets you control resistance using your body weight. This means you can start light and gradually increase intensity by shifting your stance. This progression allows for safe and effective strength training without overloading your healing tissues.
During the initial weeks, focus on gentle, controlled movements that stabilize the core and protect the pelvic floor. As your strength returns, incorporate more dynamic exercises, such as TRX squats or chest presses, to challenge major muscle groups without excessive impact.
Safety Reminder: Watch for signs like pelvic pressure, pain, or incontinence. If these occur, reduce intensity and consult your healthcare provider. Building strength post-pregnancy is a marathon, not a sprint.
Related: 7 Pregnancy Stretches for Back, Hips, and Legs
Reclaim Your Strength, One TRX Workout at a Time
Motherhood changes everything, including your fitness journey. This 4-week postpartum workout plan provides a powerful, adaptable way to reconnect with your core, build strength, and regain confidence post-pregnancy. You can do these exercises alone or with a TRX Suspension Trainer.
With a focus on progressive, low-impact movements, this 4-week plan is designed to help you move better, feel stronger, and embark on a new chapter ahead. Whether you’re a new mom or months into postpartum recovery, we’re here to help you incorporate a supportive, scalable approach to fitness that fits seamlessly into your life.
