10 Gentle Postpartum Workouts for New Moms (2025)

Motherhood is beautiful—but let’s be honest, it’s exhausting too! Your body just did something incredible, and now it needs care, strength, and patience to heal. According to the American College of Obstetricians and Gynecologists, gentle movement can significantly improve recovery, mood, and sleep in postpartum women. So, if you’re wondering how to ease back into fitness safely, you’re in the right place!In this guide, we’ve rounded up 10 gentle postpartum workouts designed especially for new moms like you. These are beginner-friendly, low-impact, and perfect whether you had a vaginal delivery or C-section. Some can even be done with your baby in tow! Let’s help your body feel strong, supported, and energized again—one simple workout at a time.

1. Pelvic Floor Exercises (Kegels)

Kegel exercises are often the first recommended postpartum workout—and for good reason. These subtle yet powerful contractions help rebuild the pelvic floor muscles that stretch significantly during childbirth. They’re discreet and simple, making them ideal for new moms juggling feedings and naps.Start by sitting or lying down comfortably. Tighten your pelvic muscles as if you’re stopping urine flow, hold for 3–5 seconds, then release. Repeat 10 times. Do several sets throughout the day. As your strength returns, you can increase the hold time and repetitions.Why are these so vital? A strong pelvic floor can help prevent urinary incontinence, support your core, and even enhance intimacy. The best part? You can do them anywhere—whether you’re nursing, walking, or binge-watching shows during baby’s nap.

2. Diaphragmatic Breathing

This gentle breathing technique not only calms your nervous system but also re-engages your deep core. It’s perfect for those early days when full workouts feel too overwhelming. Diaphragmatic breathing, or belly breathing, improves blood flow and helps reconnect you with your postpartum body.Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. Inhale slowly through your nose, allowing your belly (not your chest) to rise. Exhale through your mouth and feel your belly fall. Repeat for 5–10 minutes, focusing on slow, controlled breaths.Beyond relaxation, this breathing exercise helps strengthen the transverse abdominis—the deepest core muscle layer. It’s a foundational move for rebuilding core stability, especially if you’re dealing with diastasis recti or a weak pelvic floor.

3. Gentle Walking

Never underestimate the power of a walk. Gentle walking is one of the easiest and most effective postpartum exercises. It increases circulation, boosts your mood, and gets you out into the fresh air—all without stressing your body.Start with short, 10–15-minute strolls and gradually increase your pace and time as your body feels ready. Walking is a great way to reconnect with your surroundings, enjoy some baby bonding (if you’re pushing a stroller), or simply grab a moment of peace.Add variety by choosing scenic routes or inviting a friend for company. Bonus: walking helps ease constipation, a common postpartum issue, and can contribute to gradual weight loss when done regularly.

4. Cat-Cow Stretch

This gentle yoga pose is a game-changer for postpartum posture. New moms often hunch forward during nursing, rocking, and diaper changes. The Cat-Cow stretch relieves back pain, increases spinal mobility, and encourages better alignment.Begin on your hands and knees in a tabletop position. Inhale and arch your back, lifting your head and tailbone (Cow). Exhale and round your spine, tucking your chin and pelvis (Cat). Repeat for 10–15 rounds, moving slowly with your breath.This sequence stretches your spine and abdominal muscles while strengthening the back and shoulders. It also encourages mindfulness, helping you slow down and check in with your body.

5. Wall Sits

Looking to ease into strength training? Wall sits are a safe and effective way to tone your lower body and engage your core—without floor work or high-impact movements. They’re especially helpful if you’re still avoiding deep squats or lunges.Stand with your back against a wall and slowly slide down until your knees are at a 90-degree angle (or as low as is comfortable). Hold the position for 10–30 seconds, then slowly rise back up. Repeat 5–10 times.Wall sits build endurance in your thighs, glutes, and pelvic stabilizers. You can add a pillow or yoga block between your knees to increase pelvic floor engagement.

6. Glute Bridges

Glute bridges are ideal for waking up the backside muscles that can become underused during pregnancy. They also support pelvic alignment and improve hip mobility—essential for daily activities like bending, lifting, and baby-carrying.Lie on your back with knees bent and feet flat on the floor. Engage your core, press through your heels, and lift your hips toward the ceiling. Pause at the top, then lower down slowly. Perform 10–15 reps.This move is safe for early postpartum weeks and can be modified by adding a band around your thighs or holding at the top for longer.

7. Seated Forward Fold

Feeling tight or tense? The seated forward fold offers a calming stretch for your hamstrings, back, and hips—areas that bear the brunt of postpartum strain. This yoga pose is grounding, restorative, and easy to do anytime.Sit on the floor with legs extended in front of you. Inhale to lengthen your spine, then exhale as you gently reach forward toward your feet. Keep a soft bend in your knees if needed. Hold for 20–30 seconds.This stretch helps release physical and emotional tension. It also encourages you to slow down and reconnect with your breath and body—a form of moving meditation.

8. Side-Lying Leg Lifts

These are a gentle way to reactivate your hips and outer thighs—without placing pressure on your abdominal wall. Perfect for early recovery, side-lying leg lifts help build the strength needed for functional movements like standing, lifting, and balancing.Lie on your side with legs stacked. Lift your top leg slowly, keeping it straight, then lower it back down. Do 10–12 reps per side. You can use a pillow for head support or add a resistance band for more challenge.This move targets the gluteus medius and helps stabilize your pelvis. Consistent practice supports core recovery and prepares you for more complex movements down the line.

9. Modified Child’s Pose

This restful posture provides physical and mental release—a must for new moms running on little sleep. It gently stretches the lower back, hips, and shoulders while promoting calm and relaxation.Kneel on the floor and sit back on your heels. Widen your knees and fold forward, resting your forehead on the floor or a pillow. Stretch your arms forward or keep them by your sides. Breathe deeply and hold for 1–2 minutes.Child’s pose is a safe go-to whenever you need to reset. It can also be part of a wind-down routine to ease into sleep after a long day.

10. Seated Core Engagements

Crunches are off-limits in the early postpartum period—but that doesn’t mean your core can’t get some love. Seated core engagements help reawaken your deep abdominal muscles gently and safely.Sit tall on a chair or stability ball. Inhale to expand your belly, then exhale and draw your navel toward your spine, engaging the core. Hold for a few seconds and release. Repeat 10–15 times.This is a foundational move for core rehab and should be practiced daily. As your strength improves, you can progress to more dynamic movements with confidence.

Conclusion:

Your postpartum journey is unique—and so is your recovery. These 10 gentle workouts give your body exactly what it needs: kindness, movement, and a chance to heal. Whether you’re squeezing in five minutes between naps or enjoying a full quiet morning stretch, every small step matters. Remember, it’s not about bouncing back—it’s about building forward.

Be gentle with yourself, move when you can, and celebrate the amazing strength it took to bring life into this world. You’ve got this, mama!