Best 15 Full Body Workouts for New Moms in 2026

As a new mom, finding time for yourself can feel impossible between diaper changes, feedings, and sleepless nights. You want to reclaim your fitness, but gym intimidation and time constraints can be overwhelming. The good news? You can achieve effective full-body workouts right at home with minimal equipment. In 2026, these 15 workouts are designed specifically for new moms looking to get back in shape without sacrificing time or energy.

Quick Stats Box

• Total Time: 20-30 minutes each
• Equipment Needed: Yoga mat, light dumbbells (optional)
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

1. March in Place
   • Duration: 1 minute
   • Form Cue: Lift your knees high and pump your arms.
2. Arm Circles
   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your arms straight and move in small circles.
3. Hip Circles
   • Duration: 1 minute (30 seconds each direction)
   • Form Cue: Stand with feet shoulder-width apart and rotate your hips.
4. Torso Twists
   • Duration: 1 minute
   • Form Cue: Keep your hips facing forward while twisting your torso side to side.
5. Bodyweight Squats
   • Duration: 1 minute
   • Form Cue: Push your hips back and keep your chest up as you lower down.

Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your weight in your heels and squeeze your glutes at the top.
• Modification: Use a chair for support.

2. Push-Ups (Knee or Standard)

• Reps: 10
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels or knees.
• Modification: Do push-ups from your knees.

3. Bent-Over Dumbbell Rows

• Reps: 12
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat and pull your elbows close to your body.
• Modification: Use no weights and focus on form.

4. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Perform on an elevated surface like a step.

5. Plank (Knee or Full)

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels or knees.
• Modification: Hold a plank on your knees.

6. Lateral Lunges

• Reps: 10 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your opposite leg straight as you lunge to the side.
• Modification: Reduce the range of motion.

7. Dead Bugs

• Reps: 12 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Keep your feet on the ground.

8. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the movement for less intensity.

9. Standing Calf Raises

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Lift your heels as high as possible and hold for 1 second.
• Modification: Hold onto a wall for balance.

10. Seated Leg Lifts

• Reps: 12 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your back straight and lift your leg to hip level.
• Modification: Bend your knee to make it easier.

11. Side Leg Raises

• Reps: 12 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your body straight and lift your leg without bending.
• Modification: Lie on your back and lift your legs.

12. Bicycle Crunches

• Reps: 15 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows wide and twist your torso.
• Modification: Keep your feet on the ground.

13. Chair Dips

• Reps: 10
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows close to your body as you lower down.
• Modification: Bend your knees to reduce difficulty.

14. Wall Sit

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat against the wall and thighs parallel to the floor.
• Modification: Reduce the time held.

15. Skaters

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Jump side to side, landing lightly on your feet.
• Modification: Step instead of jumping.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-----------------------|---------------|------|-----------|----------------------------| | Bodyweight Squats | 15 reps | 3 | 30 sec | Chair support | | Push-Ups | 10 reps | 3 | 30 sec | Knee push-ups | | Bent-Over Dumbbell Rows| 12 reps | 3 | 30 sec | No weights | | Glute Bridges | 15 reps | 3 | 30 sec | Elevated surface | | Plank | 30 sec | 3 | 30 sec | Knee plank | | Lateral Lunges | 10 per side | 3 | 30 sec | Reduced range | | Dead Bugs | 12 per side | 3 | 30 sec | Feet on ground | | Mountain Climbers | 30 sec | 3 | 30 sec | Slower pace | | Standing Calf Raises | 15 reps | 3 | 30 sec | Wall support | | Seated Leg Lifts | 12 per side | 3 | 30 sec | Bend knee | | Side Leg Raises | 12 per side | 3 | 30 sec | Lie on back | | Bicycle Crunches | 15 per side | 3 | 30 sec | Feet on ground | | Chair Dips | 10 reps | 3 | 30 sec | Bend knees | | Wall Sit | 30 sec | 3 | 30 sec | Reduce time | | Skaters | 30 sec | 3 | 30 sec | Step instead of jump |

Cool-Down (3-5 Minutes)

1. Child's Pose
   • Duration: 1 minute
   • Form Cue: Sit back on your heels and reach your arms forward.
2. Standing Forward Bend
   • Duration: 1 minute
   • Form Cue: Let your head hang heavy and soften your knees if needed.
3. Seated Hamstring Stretch
   • Duration: 1 minute per leg
   • Form Cue: Keep your back straight as you reach for your toes.

Complete in: 25-30 Minutes

Conclusion

These 15 full-body workouts for new moms in 2026 are designed to fit into your busy schedule. These exercises can be done in small spaces and require little to no equipment, making them perfect for postpartum fitness. Aim to complete these workouts 3 times a week, allowing for rest days in between.

As you progress, you can increase the intensity by adding weights or increasing reps. Remember, consistency is key, and every little bit counts.

For personalized coaching and real-time feedback, consider signing up for live 1-on-1 sessions with certified trainers at HipTrain.