12 Days of Christmas Fitness: Postpartum Joy at Home

12 Days of Christmas Fitness: Stay Active at Home

Hey Mama,👋
The holiday season is here, and while it’s filled with magic and memories, it can also get a little overwhelming—especially during postpartum recovery. But don’t worry, we’ve got your back. This 12-day fitness guide is packed with simple, festive exercises you can do from the comfort of your home, designed to fit right into your holiday routine.

Each day includes easy-to-follow steps, at-home adaptations, and insights into why these moves are a gift to your body during postpartum. Let’s unwrap the gift of movement together—you’ve earned it, Mama! 🎁

Day 1: Breathing and Core Connection

How To:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place one hand on your belly and the other on your chest.
3. Inhale deeply into your belly, keeping your chest still.
4. Exhale slowly, pulling your belly button toward your spine.
5. Repeat 5–10 times.

You can sneak this in during your baby’s naptime or while lying next to them during tummy time.

Why It Matters: This exercise reconnects your core and promotes relaxation. It’s like pressing the reset button on your postpartum body, giving you strength from the inside out.

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Day 2: Deep Core Breathing Kneeling

How To:

1. Kneel comfortably with your back straight.
2. Inhale deeply through your nose, letting your belly expand.
3. Exhale slowly through your mouth, bracing your core and gently contracting your pelvic floor (as if stopping urine flow).
4. Relax your pelvic floor as you inhale again.
5. Repeat 5–10 times. Try this during a play break or while your little one is exploring nearby.

Try this while playing with your baby on the floor or during a quiet moment of self-care.

Why It Matters: This variation adds a gravity challenge, requiring more core engagement and stability compared to lying positions. It enhances your ability to activate and control your core and pelvic floor in functional, upright postures, building strength for everyday movements.

Day 3: Angry Cat 

How To:

1. Start on all fours with wrists under shoulders and knees under hips.
2. Inhale to prepare.
3. Exhale, round your back, and pull your belly button toward your spine.
4. Hold briefly, then inhale to return to a neutral spine.
5. Repeat 8–10 times.

Do this on a soft rug while your baby plays nearby—it’s an easy way to stay engaged while stretching.

Why It Matters: This gentle stretch improves spinal flexibility and relieves tension in your back, which is a lifesaver after carrying and feeding your little one.

Day 4: Wall Push-Ups or High Elevated Push Up

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How To:

1. Stand an arm’s length away from a sturdy wall.
2. Place your hands on the wall, shoulder-width apart.
3. Lower your chest toward the wall by bending your elbows.
4. Push back to the starting position. Repeat 10–12 times.

Do this while waiting for your coffee to brew or while your baby is happily watching you from their swing.

Why It Matters: Wall push-ups strengthen your arms and shoulders—perfect for all that lifting and cuddling.

Day 5: Glute Bridges

How To:

1. Lie on your back with your knees bent and feet flat.
2. Press through your heels to lift your hips toward the ceiling.
3. Squeeze your glutes at the top for 2–3 seconds.
4. Lower slowly. Perform 10–12 reps.

Place your baby on your belly and gently lift them as you bridge—it’s an instant giggle generator!

Why It Matters: Glute bridges strengthen your lower body and stabilize your core, helping you move with ease during all those daily mama tasks.

Day 6: Seated Side Stretches

How To:

1. Sit comfortably on the floor or a chair.
2. Reach one arm overhead and lean to the opposite side.
3. Hold for 15–20 seconds, then switch sides.
4. Repeat 2–3 times per side.

Try this during storytime or while sitting on the floor playing with your baby.

Why It Matters: Side stretches ease tightness in your back and shoulders, helping you feel less stiff after long nursing or carrying sessions.

Day 7: Gentle Walk

How To:

1. Put on comfy shoes and head out for a short walk.
2. Walk at a relaxed pace for 10–15 minutes.
3. Focus on your breathing and posture.

If you can’t step out, do laps around your living room or march in place while holding your baby.

Why It Matters: Walking boosts circulation, clears your mind, and provides a gentle cardio workout without overexertion.

Day 8: Standing Wall Plank

How To:

1. Stand facing a wall, forearms at shoulder height and width.
2. Walk your feet back, forming a straight line from head to heels.
3. Engage your core and hold for 10–15 seconds.

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Place your baby’s play area nearby and do the wall plank while keeping an eye on them for extra motivation.

Why It Matters: This strengthens your core safely, building the foundation for your overall fitness.

Day 9: Baby Weight Lifts

How To:

1. Hold your baby securely with both hands.
2. Gently lift them to your chest and back down.
3. Repeat 8–10 times.

Make it fun by adding playful sound effects—your baby will love the extra attention.

Why It Matters: Strengthen your arms while bonding with your baby. It’s a win-win!

Day 10: Butterfly Stretch

How To:

1. Sit on the floor with the soles of your feet together.
2. Hold your feet and gently press your knees downward.
3. Hold for 20–30 seconds.

Do this while sitting near your baby during playtime.

Why It Matters: This stretch improves hip flexibility and eases postpartum tension in your pelvic area.

Day 11: Chair Squats

How To:

1. Stand in front of a sturdy chair.
2. Lower yourself into a squat until your hips lightly touch the chair.
3. Stand back up. Perform 10–12 reps.

Use a chair in your living room and keep your baby nearby for extra motivation.

Why It Matters: Chair squats strengthen your legs and improve mobility for everyday movements like picking up your baby.

Day 12: Holiday Dance Party

How To:

1. Turn on your favorite holiday tunes.
2. Dance freely for 5–10 minutes.
3. Involve your baby in a festive workout!

Turn this into a family dance-off—movement is more fun together.

Why It Matters: Dancing lifts your spirits, gets your heart rate up, and creates joyful moments with your little one.

Wrapping Up Your Holiday Wellness Journey

This holiday season is all about finding balance—celebrating with your family, embracing the joy of the season, and taking a little time to focus on YOU. These 12 exercises are more than just movements; they’re moments for yourself, steps toward feeling stronger, and a reminder that your postpartum journey is unique and worth honoring.

Even small steps, like the ones we’ve shared, make a big difference in rebuilding strength and confidence. Remember, every moment you dedicate to your well-being is a gift to yourself and your family—you’re stronger than you think!

If you’re ready to deepen your recovery, check out vour core strength safely. Or, if you’re looking for some extra encouragement this season, you can learn more about how online communities can be motivational and uplifting for moms to discover how connecting with other moms can uplift and inspire you.

Let’s move through this season together, Mama. You’ve got this, and we’re here cheering you on every step of the way. Happy Holidays 💪🎄

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