10 Safe Postpartum Workouts to Support Healing

You’ve just brought a beautiful life into the world—go you, mama! But now your body is calling for a different kind of TLC. Did you know that gentle postpartum exercise can boost energy, improve mood, and even speed up healing? According to the American College of Obstetricians and Gynecologists, light movement after birth can aid circulation and reduce recovery time. In this guide, we’re diving into 10 safe, low-impact workouts you can try at home—no fancy equipment needed! Whether you’re one week or several months postpartum, these exercises are designed to help you move with confidence, comfort, and compassion.

1. Diaphragmatic Breathing

Diaphragmatic breathing is the foundation for postpartum healing. It may look simple, but this powerful technique helps you reconnect with your core and pelvic floor—areas that have been through a lot!Start by lying on your back or sitting comfortably. Inhale deeply through your nose, allowing your belly to rise as your diaphragm expands. Exhale slowly through your mouth, letting your stomach fall. This activates deep core muscles and helps retrain your breathing pattern, which is often disrupted during pregnancy.Practicing diaphragmatic breathing for just five minutes a day can reduce stress, enhance circulation, and lay the groundwork for more intense exercises down the line. It’s also an excellent way to check in with your body, cultivating awareness without pushing too hard.

2. Pelvic Tilts on the Floor

Pelvic tilts gently strengthen the lower abdominal muscles and help stabilize the spine. Lie on your back with knees bent, feet flat on the floor. Gently tilt your pelvis so that your lower back presses into the ground, then return to neutral. This movement is subtle but incredibly effective.Pelvic tilts are ideal for women dealing with diastasis recti or pelvic floor instability. They improve core engagement without placing pressure on vulnerable abdominal tissues. Repeat for 10 to 15 reps daily.Over time, this tiny movement helps rebuild stability, relieve lower back pain, and prepare your body for more dynamic exercises later in your postpartum journey.

3. Glute Bridges

Glute bridges are a gentle yet powerful exercise that target the glutes and core—two areas that often weaken during pregnancy. Lie on your back with knees bent and feet flat. Press your hips upward, forming a straight line from shoulders to knees, then slowly lower down.This move not only strengthens the backside but also helps realign posture, especially for moms who spend hours holding or nursing their baby. You can modify the movement with a small pillow under your hips for support if needed.Aim for 10-12 reps and focus on engaging your pelvic floor as you lift. Controlled movement is key here, and your body will thank you for the gentle activation.

4. Cat-Cow Stretch

The cat-cow stretch is a yoga-inspired flow that improves spinal mobility, opens the chest, and encourages breath connection. Start in a tabletop position with hands under shoulders and knees under hips.Inhale as you arch your back (cow pose), lifting your head and tailbone. Exhale as you round your spine (cat pose), drawing your chin toward your chest. Move with your breath and perform for 1-2 minutes.This stretch is a lifesaver for moms dealing with back pain or stiffness from long hours of baby care. It gently mobilizes the spine while offering a soothing rhythm to calm your nervous system.

5. Seated Marching

Seated marching is an excellent way to introduce gentle cardio. Sit tall in a sturdy chair with both feet on the ground. Alternate lifting each knee like you’re marching, keeping your posture upright.It may feel basic, but this low-impact movement gets your blood flowing, enhances circulation, and helps prevent stiffness. Perfect for early postpartum weeks when you want to ease back into activity.You can do this for 1 to 2 minutes at a time, several times a day. It’s also a fun move to do while holding your baby (with support) or watching your favorite show.

6. Wall Push-Ups

Wall push-ups are a safe and effective way to rebuild upper body strength. Stand facing a wall, arms extended at shoulder height. Lower your chest toward the wall while keeping your body straight, then push back.This gentle variation of the traditional push-up minimizes pressure on your wrists and core, making it perfect for early recovery. Aim for 10-15 reps.Focus on squeezing your shoulder blades together as you lower and engaging your core as you press up. It’s a small movement that makes a big difference in posture and strength.

7. Standing Side Leg Lifts

This simple exercise targets the hips, thighs, and glutes. Stand tall and hold onto a chair or wall for support. Slowly lift one leg to the side, keeping your torso upright. Lower and repeat.Start with 10 reps per leg and build up gradually. This move enhances lateral stability, which is essential for balance and pelvic support. It’s especially helpful for moms recovering from a c-section.Over time, side leg lifts contribute to a more stable gait and improved coordination—two things that can really make a difference when chasing after a toddler!

8. Bird Dog (Modified)

The bird dog is a full-body stability exercise that engages the core, glutes, and shoulders. Start in tabletop position. Extend your right arm and left leg, then return to center. Alternate sides.In early postpartum, you can modify by lifting just one limb at a time. The key is to maintain control and avoid arching the back. Perform 8-10 reps per side.This move enhances core coordination and balance. It’s an excellent way to build foundational strength without overwhelming your recovering body.

9. Child’s Pose with Deep Breathing

Child’s pose is more than just a rest pose. It’s a chance to gently stretch the back, hips, and thighs while reconnecting with your breath. Kneel on the floor, bring your big toes together, and sit back on your heels. Stretch your arms forward and rest your forehead on the floor.Take deep breaths into your belly, allowing your body to relax with each exhale. Hold for 1-3 minutes.Use this pose any time you need to reset or unwind. It offers a beautiful balance of stretch and stillness, helping to calm the mind and release physical tension.

10. Gentle Walking (5–10 Minutes)

Never underestimate the power of walking. A short, gentle stroll can elevate your mood, improve circulation, and ease you back into regular activity. Whether you’re walking around your home or heading out with a stroller, keep your pace slow and steady.Start with 5-10 minutes a day and increase gradually. This low-impact activity is easy to fit into your routine and can be paired with mindfulness or breathing exercises.Walking also helps with sleep, digestion, and mental clarity—all things that matter so much in those early postpartum months. It’s the simplest form of self-care that delivers big rewards.

Conclusion

Postpartum recovery is a deeply personal journey. These 10 safe workouts offer a gentle, thoughtful approach to healing, strength, and self-compassion. Every breath, every stretch, every step is progress. Take it slow, trust your body, and celebrate what it can do. Movement isn’t just about fitness—it’s about reclaiming your energy, your strength, and your sense of self. Start today, start small, and most importantly, start with kindness. You’ve already done something incredible—now let your body guide you the rest of the way.