10 Gentle Postpartum Workouts to Burn Baby Fat

1. Pelvic Tilts

Pelvic tilts are the perfect starting point for postpartum core recovery. They help engage your deep abdominals and pelvic floor—two areas significantly impacted by pregnancy and delivery.To begin, lie on your back with knees bent and feet flat on the floor. Gently tighten your abs and tilt your pelvis so that your lower back presses into the floor, then release. Repeat 10–15 times. This movement improves awareness of your core, reduces lower back tension, and begins coaxing your stomach muscles back to life.Over time, pelvic tilts can help reshape your core’s muscle memory. They’re especially beneficial for moms recovering from C-sections or those dealing with diastasis recti. Since this can be done anywhere—right after nursing, during downtime, or even while your baby plays—it’s the ultimate gentle workout to burn baby fat organically.

2. Walking

Walking is the simplest yet most effective low-impact cardio for new moms. Even a brisk 20-minute walk can kickstart your metabolism, enhance mood, and stabilize blood sugar levels.Step outside with your stroller or simply stroll through your living space. The fresh air works wonders—especially when you’ve been indoors with a newborn for weeks. As you build endurance, extend your walks to 30 minutes, or try power-walking for intervals of one minute fast followed by one minute moderate pace.Walking regularly not only helps burn residual baby weight but also uplifts your spirits, and it’s budget-friendly since all you need is a pair of comfortable shoes and fresh air.

3. Glute Bridges

Glute bridges power up your posterior chain—your glutes, hamstrings, and core. These muscles often take a backseat during pregnancy and grand reopening post-baby is essential to help burn lower-body fat and support your posture.Lie on your back with knees bent. Push down through your heels and lift your hips toward the ceiling. Squeeze your butt at the top, hold briefly, then lower slowly. Aim for 2–3 sets of 12–15 reps.The gentle exercise can be tailored—start with body weight only, then progress by placing light weights or a baby-safe bag over your pelvis for added resistance. Your lower jaw might drop at how easily it integrates into nap-time routines.

4. Modified Cat-Cow Stretch

The Cat-Cow stretch isn’t just for yogis—it’s lifesaving for postpartum spinal health. It lengthens your spine, releases back stress, and also gently reactivates your abdominal muscles.Come to hands and knees, with a neutral spine. Inhale and drop your belly (Cow), lifting your head and tailbone. Exhale, tuck your chin, and round your spine (Cat). Move with your breath for 8–10 cycles.This mini-flow helps mobilize your spine—critical after hours leaned over nursing or carrying your baby. It also supports your belly’s slow return to proper alignment and helps ease tension in your back, giving you more energy to take on the day.

5. Wall Sits

Wall sits build leg and core strength using nothing more than gravity—and maybe your bathroom wall. Perfect for multitasking moms!Stand with your back against a wall, feet hip-width apart. Slide down until your knees form roughly a 90° angle. Hold for 20–30 seconds, working up to 60. Focus on breathing and maintaining alignment.Wall sits are low impact and ideal when you’re too tired for a run but want to keep cardio and fat-burning going. Place baby clothes or feeding supplies on your lap while holding the pose. You’re that efficient.

6. Seated Leg Lifts

Seated leg lifts stimulate your hip flexors and lower core muscles—areas that need gentle reactivation postpartum.Sit upright in a chair, feet flat. Lift one leg straight ahead without tensing your spine, hold for a few seconds, then lower. Switch legs. Perform 10–12 reps each side.This workout is especially postpartum-safe, even for moms recovering from C-sections. Incorporating it while feeding or during sofa time helps you work on baby fat without needing to carve out extra exercise slots.

7. Diaphragmatic Breathing

This isn’t your typical cardio, but diaphragmatic breathing offers metabolic and stress-relief perks that are vital postpartum.Sit or lie on your back, place one hand on your belly and one on your chest. Inhale through your nose, letting your belly press your hand upward. Exhale gently through pursed lips. Repeat for 5–10 minutes.This practice naturally activates your core and pelvic floor, reduces stress, and boosts circulation and oxygen flow—all factors that help your body burn fat more efficiently. You’ll feel calmer and more energized afterward.

8. Side-Lying Leg Raises

Side-lying leg raises work your glutes and hips—two powerhouse muscles for posture and baby-carrying endurance.Lie on one side, legs stacked. Lift your top leg slowly, hold, then lower. Repeat 15 times per side. For added focus, place a pillow between your knees to protect your hips.This exercise helps sculpt your glutes, supports pelvic alignment, and burns fat from the thigh area. Plus, it’s easy to do while reading a nursery rhyme or waiting for your baby to fall asleep.

9. Modified Planks (on knees or wall)

Planks strengthen your entire core—iman, abs, back—without high impact.Knee Plank: on hands and knees, contract your abs and hold for 15–30 seconds.
Wall Plank: hands on a sturdy wall, walk your feet back until your body forms a gentle incline, then maintain.Keep breathing and tighten your belly. Practice 2–3 reps daily. Modified planks help burn fat by engaging multiple muscle groups at once, making them efficient and effective for postpartum goals.

10. Baby-Wearing Squats

Looking for a twice-as-good workout? Wear your baby in a carrier and perform squats for gentle strength training and bonding.Stand tall and slowly lower as if sitting in a chair. Keep the weight in your heels. Rise back up. Do 12 reps, 2–3 times.This combo of cardio and strength helps tone legs and glutes, activate your core, and—bonus—frees your hands. Your baby gets snuggles; you get a full-body workout.

Conclusion

You deserve workouts that meet your postpartum body where it’s at. These 10 gentle postpartum workouts deliver sustainable progress—burning baby fat, rebuilding strength, boosting energy, and nurturing your well-being. Remember: slow and steady wins the race. Always listen to your body, consult your healthcare provider when needed, and celebrate each small victory—because every step forward matters .