10 Safe Postpartum Workouts to Boost Energy
Let’s dive into these safe, energizing postpartum workouts to support your recovery and help you feel like yourself again — with a bit more pep in your step!
1. Pelvic Tilt
Pelvic tilts are foundational in postpartum recovery, especially for reactivating your core and pelvic floor muscles. This gentle movement encourages better posture and relieves back tension, which is common after pregnancy and delivery.To perform a pelvic tilt, lie on your back with knees bent and feet flat on the floor. Slowly tilt your pelvis upwards by engaging your abdominal muscles, pressing your lower back into the floor, and then release. This rhythmic movement improves pelvic alignment and gently strengthens the deep core muscles. Doing pelvic tilts regularly can alleviate lower back pain, promote better bladder control, and support your body’s natural healing process.Not only are pelvic tilts safe during early postpartum stages, but they also require no equipment and can be done anywhere—even during those brief moments when your baby naps. Adding this simple exercise to your daily routine can gradually rebuild your energy and foundation for more advanced movements.
2. Kegel Exercises
Kegels are a must-know for every new mom! These exercises focus on strengthening the pelvic floor muscles, which often get stretched and weakened during childbirth. Strong pelvic muscles improve bladder control, reduce the risk of pelvic organ prolapse, and even enhance intimacy.Performing Kegels is straightforward but incredibly effective. You can do them anytime—sitting in a chair, lying down, or even while breastfeeding. The key is to contract the muscles you use to stop the flow of urine, hold for a few seconds, and then release slowly.Regularly practicing Kegels improves blood flow to the pelvic area, which speeds up tissue healing and gives you more energy by reducing discomfort. Many moms find that incorporating Kegels into their daily habits is an easy way to stay connected with their core, even on the busiest days.
3. Bridges
Bridges are perfect for activating your glutes, lower back, and core—key areas affected by pregnancy and delivery. This exercise also helps correct posture and relieve tension caused by hours of sitting or breastfeeding.To do a bridge, lie on your back with knees bent and feet flat on the floor. Engage your glutes and lift your hips towards the ceiling, forming a straight line from your knees to your shoulders. Hold briefly, then lower your hips back down with control.Bridges increase core stability, which is essential for protecting your spine and boosting your overall strength. This exercise also encourages pelvic floor engagement, which supports core recovery. Plus, it’s low-impact, making it ideal for moms in the early postpartum phase.Try doing 2-3 sets of 10-15 repetitions a few times a week to build stamina without overexerting yourself. This workout can make everyday movements feel easier, giving you more energy for playtime and parenting.
4. Cat-Cow Stretch
One of the best ways to soothe postpartum back stiffness is the Cat-Cow stretch. It promotes spine flexibility, improves circulation, and relieves tension accumulated from pregnancy-related posture changes.To perform this stretch, come onto all fours with your wrists under shoulders and knees under hips. Inhale, arch your back (Cow pose), lifting your chest and tailbone. Exhale, round your spine (Cat pose), tucking your chin and pelvis. Flow between these two positions with your breath.This gentle movement encourages spinal mobility and can ease muscle soreness. It’s also an excellent way to relax and reconnect with your body when stress or fatigue sets in. Doing the Cat-Cow stretch daily can help reduce postpartum aches and boost energy by improving circulation.
5. Walking
Walking is one of the safest and most accessible postpartum workouts for busy moms. It’s low-impact, easy to customize based on your energy levels, and perfect for fresh air and mental clarity.Start with short walks around your home or neighborhood, gradually increasing your pace and duration as you feel comfortable. Walking stimulates cardiovascular health, promotes weight management, and naturally elevates your mood by releasing endorphins.What makes walking so practical is its flexibility—no special equipment needed, and you can do it with your baby in a stroller or carrier. Plus, this gentle cardio workout increases blood flow and oxygen delivery throughout your body, giving you a natural energy boost.Consistency is key here. Even a 10-minute daily walk can make a noticeable difference in your stamina and overall well-being.
6. Seated Marching
Seated marching is a simple but effective exercise that helps reactivate your core and leg muscles without putting pressure on your healing body. It’s perfect for new moms who want to engage their muscles while resting or multitasking.Sit comfortably on a sturdy chair with your back straight. Lift one knee toward your chest, then lower it and repeat with the other leg, mimicking a marching motion. Keep your core engaged throughout.This movement promotes blood circulation, helps reduce swelling in the legs, and gently activates the abdominal muscles. Since it can be done seated, it’s especially helpful if you’re managing fatigue or healing from a C-section.Incorporating seated marching into your routine can help rebuild your core strength gradually while boosting energy and circulation.
7. Wall Push-Ups
Wall push-ups are a beginner-friendly way to build upper body strength safely. They strengthen the arms, shoulders, and chest without the strain of traditional floor push-ups.Stand facing a wall, place your hands shoulder-width apart on the wall, and step back slightly. Slowly bend your elbows and bring your chest toward the wall, then push back to the starting position.This exercise enhances muscle tone and posture, which can improve your energy levels by reducing muscle fatigue during daily activities. Wall push-ups are gentle on the wrists and shoulders, making them ideal for postpartum moms easing back into fitness.Try 2-3 sets of 10 repetitions to build endurance while respecting your body’s limits.
8. Side-Lying Leg Lifts
Side-lying leg lifts target your hip and thigh muscles, which tend to weaken during pregnancy. Strengthening these muscles improves core stability, balance, and pelvic control.Lie on one side, supporting your head with your arm. Keep your legs straight and lift the top leg slowly toward the ceiling, then lower it back down without touching the bottom leg.This controlled movement engages the hips and outer thighs while encouraging pelvic alignment. It’s also a safe exercise that avoids strain on the abdomen.Incorporate 10-15 repetitions per side to support muscle tone and energy throughout your day.
9. Modified Plank
The modified plank is a fantastic way to gently rebuild core strength after childbirth. It strengthens the deep abdominal muscles, supports pelvic stability, and improves posture.Start on your hands and knees, keeping your back flat and engaging your abdominal muscles. Hold this position for 15 to 30 seconds, focusing on breathing steadily. As your strength increases, you can extend the hold time or progress to a full plank.This exercise is excellent for reinforcing core control without overwhelming your healing body. It can help reduce lower back pain and improve your overall energy by stabilizing your posture.Be patient and consistent—core recovery is a gradual process!
10. Deep Breathing with Diaphragmatic Engagement
Breathing exercises are often overlooked but incredibly powerful postpartum tools. Deep diaphragmatic breathing reduces stress, enhances oxygen flow, and supports core and pelvic floor engagement.Sit or lie comfortably, placing one hand on your belly. Inhale deeply through your nose, allowing your belly to rise as you engage your diaphragm. Exhale slowly through your mouth, feeling your belly fall.This practice calms the nervous system, improves blood circulation, and encourages mind-body connection. Regular deep breathing sessions can increase your energy levels by reducing tension and promoting relaxation.Add this exercise to your daily routine for a gentle energy lift and enhanced core coordination.
Conclusion
Recovering from childbirth is a journey that deserves patience and self-compassion. These 10 safe postpartum workouts offer new moms a practical and effective way to rebuild strength, boost energy, and reconnect with their bodies gently. Remember, the goal is not to rush but to progress steadily, honoring your body’s unique needs.
Incorporate these exercises into your daily routine and watch how small, consistent movements can lead to remarkable improvements in your energy and well-being. Always listen to your body, consult your healthcare provider before starting new exercises, and celebrate every step forward!
You’ve got this—one gentle workout at a time.
