10 Gentle Postpartum Workouts to Regain Strength
Research shows that low-impact, mindful exercises tailored for postpartum bodies not only promote physical healing but also uplift your mood and mental health. This article highlights 10 effective and gentle workouts designed to support your postpartum journey. Each exercise focuses on healing and strengthening key muscle groups like the pelvic floor, core, and lower back — essential areas for new moms. Whether you have just a few minutes or a longer window, these workouts can fit your schedule and help you regain your strength step by step.Let’s explore these nurturing exercises that honor your body’s healing process and energize your busy mom life!
1. Pelvic Tilts
Pelvic tilts are one of the most fundamental postpartum exercises, providing a gentle way to reconnect with your core muscles. After delivery, your pelvis may shift or feel misaligned, causing discomfort and lower back pain. Pelvic tilts target the deep abdominal muscles and help realign your pelvis, promoting better posture and easing tension.To perform pelvic tilts, lie on your back with your knees bent and feet flat on the floor. Take a deep breath in, and as you exhale, gently tuck your pelvis under by pressing your lower back into the floor. Hold this position for a few seconds before releasing. Repeat slowly for 10 to 15 repetitions. This movement engages the transverse abdominis, a core muscle essential for stabilizing your spine and pelvis.Regularly practicing pelvic tilts can relieve discomfort, improve pelvic floor health, and set a strong foundation for more advanced postpartum exercises. Because of its low impact, pelvic tilts are safe to perform even in the early weeks after childbirth.
2. Kegel Exercises
Kegel exercises are essential for postpartum recovery, especially for strengthening the pelvic floor muscles. These muscles support vital organs such as the bladder, uterus, and bowels and often weaken during pregnancy and childbirth, leading to issues like incontinence or pelvic discomfort.To do Kegels, imagine stopping the flow of urine and contract those pelvic muscles. Hold the contraction for 3 to 5 seconds, then release slowly. Aim for 10 repetitions, three times a day. The beauty of Kegels is that you can perform them discreetly anywhere — while breastfeeding, sitting at your desk, or relaxing.Consistent Kegel practice improves pelvic tone, enhances bladder control, and helps prevent prolapse. Strong pelvic floor muscles also contribute to better core stability, making other postpartum workouts easier and more effective. Starting with Kegels early in your recovery is a smart way to regain strength without straining.
3. Diaphragmatic Breathing
Deep breathing might seem simple, but diaphragmatic breathing offers profound benefits during postpartum recovery. This technique activates your core muscles gently while reducing stress and improving oxygen delivery throughout your body.Sit or lie comfortably, placing one hand on your belly and the other on your chest. Inhale deeply through your nose, allowing your belly to expand while keeping your chest still. Exhale slowly through your mouth, feeling your belly contract. Repeat for several breaths, focusing on the calming rhythm.Incorporating diaphragmatic breathing into your daily routine helps soothe the nervous system, eases tension, and primes your body for more active movement. Many new moms find this technique helpful during overwhelming moments, giving a quick mental reset and an energy boost. It also supports healing by engaging your core muscles without unnecessary pressure.
4. Heel Slides
Heel slides are a gentle and effective exercise that targets your lower abdominal muscles and hip flexors. After childbirth, these muscles can feel weak or tight, making movement challenging. Heel slides help improve pelvic stability and coordination, which are crucial for everyday activities like walking and lifting your baby.To perform heel slides, lie on your back with knees bent and feet flat on the floor. Engage your core and slowly slide one heel away from your body until your leg is almost straight. Then, slide it back to the starting position. Repeat on the other side for 10 to 12 controlled repetitions.This exercise encourages smooth, coordinated movements without straining your body. Heel slides can be safely incorporated even in the early postpartum phase, contributing to gradual strength restoration and improved hip mobility.
5. Glute Bridges
Glute bridges are fantastic for strengthening your glutes, lower back, and pelvic floor muscles. Pregnancy and delivery can cause tight hips and weak glutes, contributing to poor posture and lower back pain. This exercise targets these areas while also gently engaging your core.Lie on your back with knees bent and feet hip-width apart on the floor. Press your heels down and lift your hips toward the ceiling, creating a straight line from your shoulders to your knees. Hold the position for a few seconds, then slowly lower your hips back down. Aim for 10 to 15 repetitions.Adding a pillow between your knees during this exercise can activate your inner thighs and enhance pelvic floor engagement. Glute bridges improve posture, reduce discomfort, and lay the groundwork for more challenging postpartum movements, making them an essential part of your recovery routine.
6. Bird Dog
Bird dog is a full-body exercise that improves balance, spine stability, and core strength — all vital for new moms who spend much time lifting and carrying their babies. This movement also strengthens the lower back and helps alleviate postpartum discomfort.Begin on your hands and knees in a tabletop position. Slowly extend your right arm forward and your left leg backward, keeping your hips square and stable. Hold the pose for a few seconds, then return to the starting position and switch sides. Perform 8 to 10 repetitions on each side.Bird dog trains your body to stabilize the spine during movement, which is key for preventing injury. For an extra challenge, hold the extended position longer or add light ankle weights. This exercise also promotes coordination and postural alignment.
7. Cat-Cow Stretch
The cat-cow stretch, inspired by yoga, gently increases spinal mobility and engages the core. It’s an excellent way to release tension that often builds up in your back and abdomen after pregnancy and delivery.Start on all fours, with your wrists under your shoulders and knees under your hips. Inhale as you arch your back, lifting your chest and tailbone (cow pose). Exhale as you round your spine, tucking your chin to your chest (cat pose). Flow smoothly between these positions, synchronizing your breath and movements.This stretch improves flexibility, reduces back stiffness, and encourages mindful breathing. It’s soothing and restorative, making it ideal for warming up before or cooling down after postpartum workouts.
8. Seated Forward Fold
The seated forward fold targets the hamstrings and lower back, helping to relieve postpartum muscle tightness. It also calms the nervous system, aiding relaxation after physical activity.Sit on the floor with legs extended straight and feet flexed. Inhale deeply to lengthen your spine, then exhale as you hinge forward from your hips, reaching toward your toes. Don’t worry if you can’t reach far; even a slight stretch provides benefits.This stretch enhances flexibility in your lower body and releases tension accumulated from daily activities. Use it as a gentle cooldown after your workouts to promote recovery and calm your mind.
9. Standing Wall Push-Ups
Wall push-ups are a safe and effective way to build upper body strength, which is essential for lifting and caring for your baby. This exercise can be adjusted to your fitness level and helps improve shoulder and arm muscles.Stand facing a wall with your feet about an arm’s length away. Place your hands on the wall at shoulder height and width. Slowly bend your elbows, lowering your chest toward the wall. Push back to the starting position. Aim for 2 to 3 sets of 10 repetitions.Wall push-ups increase muscular endurance and posture, reducing the risk of pain from frequent baby carrying. You can modify the difficulty by stepping closer or farther from the wall.
10. Step Touches
Step touches are a low-impact cardio move that gently raises your heart rate and boosts circulation, helping to combat postpartum fatigue. This exercise also improves coordination and energy levels without overwhelming your body.Stand with feet hip-width apart. Step to the right with your right foot, then bring your left foot to meet it, adding a natural arm swing. Repeat on the left side. Perform this movement continuously for 1 to 2 minutes.Step touches are easy to do anywhere — even while holding your baby. They help improve blood flow, which is crucial for recovery and energy. For added intensity, you can add resistance bands or light weights.
Conclusion
Regaining strength after childbirth is a gradual process that requires kindness and patience. These 10 gentle postpartum workouts provide a safe and effective way to rebuild your core, pelvic floor, and overall strength. Remember, consistency is key — even small, daily movements can make a big difference in your recovery journey.
Listening to your body, honoring your limits, and celebrating every bit of progress will empower you to heal fully. By integrating these nurturing exercises into your routine, you’ll not only regain physical strength but also boost your energy and confidence as you embrace motherhood.
You deserve to feel strong, vibrant, and supported — one gentle workout at a time!
