10 Safe Postpartum Workouts to Boost Energy (2025)
But not just any movement. When your body is still healing, intense workouts aren’t the answer. Instead, what you need are safe, gentle, and energy-boosting postpartum workouts that meet you right where you are—no pressure, no guilt. According to the American College of Obstetricians and Gynecologists, postpartum exercise not only helps restore strength but also improves mood, sleep quality, and energy levels.These 10 workouts aren’t about burning out to burn calories. They’re about regaining strength, reconnecting with your body, and bringing joy back into movement—no matter how tired you feel. Whether you’re two weeks or two months postpartum, let’s explore workouts that work with your healing body and bring back your natural vitality.
1. Gentle Pelvic Floor Breathing & Kegels
Your pelvic floor is the unsung hero of pregnancy, labor, and delivery. And once your baby is born, this network of muscles needs care and attention to recover. Strengthening your pelvic floor early on sets the stage for safe, effective postpartum fitness.Start with Kegels, a classic yet vital exercise. Simply sit or lie comfortably, take a deep breath in, and as you exhale, lift and squeeze your pelvic muscles (like stopping the flow of urine). Hold for 3–5 seconds and release. Aim for 10 reps, 2–3 times per day.Pair this with diaphragmatic breathing, also known as belly breathing. Inhale deeply, allowing your belly to rise, then exhale slowly while gently engaging your lower abs and pelvic floor. This method strengthens the transverse abdominis, the deepest layer of your core, and supports pelvic health without any crunches.These exercises are subtle yet powerful. Done consistently, they reduce risk of incontinence, support posture, and lay a solid foundation for all other postpartum movements.
2. Stroller Walking Sessions
When you’re feeling drained, walking may be the easiest, most refreshing way to move your body. It’s low-impact, requires no special gear, and can easily include your baby. A daily stroller walk is more than just a stroll—it’s an energizing escape.Begin with short, slow walks around your block or a nearby park. As your stamina improves, increase the duration to 20–30 minutes. Incorporate light hills or increase your pace for added cardio. Bonus: your baby benefits too by getting fresh air and a gentle rhythm to nap along with.Walking helps boost circulation, support fat metabolism, and enhance mood by increasing endorphin levels. It’s also a grounding, mindful practice—a way to clear mental fog and reconnect with yourself.Rainy day? No problem. Do indoor laps, march in place, or walk with baby in a sling. Every step counts, and consistency—not intensity—is what makes the real difference.
3. Postnatal Yoga Flow
Yoga is one of the most mom-friendly workouts out there. It’s calming, healing, and deeply restorative, especially in the postpartum phase. But beyond stretching and breathing, yoga can re-energize your body from the inside out.Begin with gentle flows that include Cat-Cow, Child’s Pose, Warrior I, and Bridge Pose. These moves stretch tight hips, strengthen weak glutes, and open the chest and shoulders—all areas affected by new mom posture and baby care routines. If you’ve had a C-section, avoid deep twists or core work until cleared by your doctor.Practicing yoga regularly can also ease postpartum anxiety, improve sleep, and enhance digestion—all vital for energy levels. Even 10–15 minutes in the morning can set a positive tone for your day.You don’t need a fancy studio or a quiet space. A blanket, a mat, and your breath are enough. Make it your moment of calm amidst the chaos.
4. Babywearing Squats & Lunges
Want to tone your legs and core while bonding with your baby? Babywearing workouts turn everyday snuggles into strength sessions. With your little one secure in a carrier or wrap, you can safely do squats, lunges, and gentle movements that raise your heart rate and sculpt your lower body.Start with basic baby squats: Stand with feet hip-width apart, hold baby snug to your chest, and slowly lower into a squat. Keep your knees behind your toes, then press through your heels to rise. Next, try stationary lunges—stepping one foot forward and gently lowering your back knee toward the floor.These compound movements help build muscle mass, which in turn boosts metabolism and burns more calories, even at rest. Plus, your baby will love the movement, and you’ll both benefit from the closeness.Always ensure proper posture, keep movements slow and controlled, and listen to your body. If anything feels off, take a break.
5. Low-Impact Cardio Dance
Sometimes, you just need to let loose. Enter: low-impact cardio dance—a fun, energizing way to move that doesn’t require jumping or choreography. Just press play on your favorite upbeat playlist and move freely.Step-touch, grapevine, side steps with arm swings—these simple moves can create a sweat-worthy routine that’s safe for your healing body. Focus on light, rhythmic movement that gets your heart rate up while keeping your joints and core protected.In just 15 minutes, you’ll release endorphins, improve circulation, and feel mentally refreshed. It’s the kind of workout that doesn’t feel like a workout—and that’s the magic.You don’t have to be a dancer. Just have fun, get silly, and enjoy moving in your skin again. Your body deserves joy, too.
6. Reclined Core Engagement (Heel Slides & Pelvic Tilts)
Forget crunches. Postpartum core healing is all about rebuilding from the inside out, especially if you’re dealing with diastasis recti (ab separation). Two of the safest and most effective moves? Heel slides and pelvic tilts.For heel slides, lie on your back with knees bent. Inhale, then exhale and engage your core while sliding one heel along the floor until your leg is straight, then slide it back. Alternate sides for 10 reps.For pelvic tilts, lie in the same position and gently tilt your pelvis upward, pressing your lower back into the mat, then release. These movements strengthen your transverse abdominis, promote stability, and support lower back health.These exercises may feel subtle, but they’re a vital part of restoring deep core strength, preventing injuries, and preparing your body for more demanding workouts.
7. Resistance Band Arm Toning
Holding, rocking, and lifting your baby puts constant strain on your arms, shoulders, and upper back. That’s where resistance band exercises come in—they’re low-impact but highly effective for building strength and improving posture.Try seated or standing bicep curls, lateral raises, and triceps extensions with a light resistance band. Focus on slow, controlled movements, breathing with each rep. These exercises target commonly overused muscles and help you develop balanced strength.In just 10 minutes, you can create a full upper-body routine that supports postural alignment and reduces fatigue from daily mom duties. Bands are budget-friendly, portable, and easy to stash in your diaper bag—perfect for moms on the go.
8. Chair-Based Workouts
On days when even standing feels like a stretch, chair workouts offer a gentle yet effective option. They’re especially helpful for C-section recovery or when you’re in the early postpartum weeks.Sit tall and try seated leg lifts, knee extensions, side bends, and overhead arm reaches. Add light hand weights or resistance bands to up the intensity once you’re ready.Chair workouts improve circulation, core engagement, and joint mobility without putting stress on your lower body or abs. Best of all, they’re accessible for everyone—no special skills, space, or equipment needed.These sessions prove you can move and heal without ever leaving your seat.
9. Bedtime Stretching Routine
Rest and recovery are just as important as movement—and stretching bridges the two beautifully. A short bedtime stretch sequence can relieve tension, reduce aches, and help you fall asleep faster (yes, please!).Focus on gentle poses like Seated Forward Fold, Spinal Twist, and Reclined Pigeon Pose. Hold each for 30 seconds to a minute, breathing deeply and releasing tight areas like hips, neck, and lower back.Stretching helps release lactic acid, improve flexibility, and calm the nervous system, all of which contribute to better sleep and more energy the next day.This nighttime ritual can become your sanctuary—a peaceful close to busy mom days.
10. Mini Strength Circuits (5–10 Minutes)
Pressed for time? You can still make progress. These mini circuits combine just 2–3 exercises into a focused, quick session. Think: wall push-ups, bodyweight squats, glute bridges, or modified planks.Do each move for 30–60 seconds, rest for 15 seconds, and repeat the circuit 2–3 times. These short bursts help build lean muscle, boost metabolism, and fit seamlessly into a baby-filled schedule.You don’t need perfection. Just consistency. Doing what you can, when you can, adds up—and soon you’ll feel stronger, more energized, and more like you again.
Conclusion
You’re not just recovering—you’re rebuilding. These 10 safe postpartum workouts are more than a checklist. They’re tools to support your energy, nurture your healing body, and bring movement back into your life on your terms.
Whether you’re walking with your baby, flowing through a yoga sequence, or sneaking in a five-minute strength session between feedings, every step counts. Every breath matters.
So show up for yourself—not with pressure, but with compassion. The energy you’re seeking isn’t gone. It’s just waiting for the right kind of movement to return. And mama, you’ve got this.
