10 Soothing Postpartum Workouts to Regain Strength

In fact, gentle movement can reduce postpartum aches, improve mental clarity, support core and pelvic floor recovery, and give you a much-needed moment of reconnection—with your body and yourself. These 10 exercises are designed specifically for new moms who are ready to rebuild strength slowly, safely, and with intention. Whether you’re five weeks or five months postpartum, this guide is for you.

1. Diaphragmatic Breathing

At the core of every healing journey is breath. Diaphragmatic breathing is one of the most foundational postpartum exercises—it’s calming, deeply restorative, and the first step to reconnecting with your core and pelvic floor.To practice, lie on your back or sit comfortably. Place one hand on your chest and the other on your belly. Inhale slowly through your nose, allowing your belly to rise. Exhale gently through your mouth, drawing your belly inward without force. The goal is to engage your transverse abdominis—the deepest layer of your abdominal muscles.Just 5–10 minutes a day can make a huge difference. This technique promotes relaxation, reduces stress, and prepares your body for more active movement later. Think of it as a gentle reset button for your nervous system and abdominal wall.

2. Pelvic Floor Engagement (Kegels + Breath)

The pelvic floor undergoes significant stress during pregnancy and delivery. Strengthening it post-birth is essential—not just for bladder control, but for core integrity and full-body stability. Kegels are often recommended, but pairing them with breathwork makes them even more effective.Begin seated or lying down. Inhale deeply. As you exhale, gently lift your pelvic floor muscles (imagine stopping the flow of urine), then relax fully on the inhale. Repeat this cycle slowly and intentionally.Avoid clenching or holding your breath. Focus instead on coordination and control. Practicing daily enhances circulation, improves healing, and sets the foundation for long-term strength and confidence.

3. Cat-Cow Stretch

The Cat-Cow stretch isn’t just for yogis—it’s an excellent way to release tension in your spine, improve posture, and gently engage the core muscles. It’s especially soothing if you’ve been hunched over feeding or carrying your baby.Start in a tabletop position on hands and knees. Inhale as you arch your back, lifting your head and tailbone (Cow). Exhale as you round your spine, drawing your chin toward your chest and belly to spine (Cat).Repeat for 8–10 breaths. This rhythmic flow not only improves flexibility but helps to reconnect breath with movement, encouraging blood flow and full-body awareness.

4. Glute Bridges

Glute bridges are deceptively simple. They strengthen the posterior chain—glutes, hamstrings, and lower back—while engaging your core and supporting pelvic stability. And yes, they’re incredibly soothing when done slowly and with control.Lie on your back with your knees bent, feet flat on the floor, and arms at your sides. Inhale, then exhale as you press through your heels to lift your hips. Squeeze your glutes at the top and lower back down with control.Start with 10–12 reps and increase as you build strength. For added benefit, focus on breathing deeply and maintaining pelvic alignment throughout the movement.

5. Heel Slides

Heel slides are gentle, floor-based movements that help reintroduce core activation safely—especially important if you’re recovering from diastasis recti or a C-section. They’re also fantastic for improving pelvic stability.Lie on your back with both knees bent. Inhale to prepare, then exhale as you slowly slide one heel away from your body, keeping your core lightly engaged. Inhale to return. Alternate legs for 8–10 reps per side.The key is controlled movement without forcing your abs or arching your back. If your pelvis shifts or ribs flare, reduce your range of motion. This move is subtle but powerful in reconnecting your mind to your core.

6. Child’s Pose + Deep Side Breathing

There’s something deeply comforting about child’s pose—a resting posture that stretches the lower back, opens the hips, and offers space for your breath. When paired with deep side-body breathing, it becomes a powerful relaxation tool.Begin by kneeling and sitting back on your heels. Lower your torso between your thighs and extend your arms forward. Rest your forehead on a pillow or mat. Now, breathe deeply into your sides and back, feeling expansion with each inhale.Stay in this pose for 1–3 minutes. It’s an ideal way to unwind at the end of the day or reconnect with your breath during a busy afternoon.

7. Wall Push-Ups

Rebuilding upper body strength postpartum doesn’t require floor push-ups right away. Wall push-ups are a safe and effective way to engage your chest, shoulders, triceps, and core while remaining gentle on healing tissues.Stand facing a wall, feet about hip-width apart. Place your hands at shoulder height and slowly bend your elbows to bring your chest toward the wall. Exhale as you press back to start.Do 8–12 reps, focusing on posture and control. Keep your core gently braced throughout. This move is perfect when you’re short on time or need a quick strength boost between baby duties.

8. Seated Forward Fold with Core Engagement

This isn’t your old-school toe touch. The seated forward fold—when paired with active breathing and light core bracing—helps stretch tight hamstrings and lower back muscles while encouraging core awareness.Sit with your legs extended in front of you, knees slightly bent. Inhale as you reach your arms overhead, then exhale and gently fold forward, hinging at the hips. Keep your spine long and avoid collapsing into the movement.Hold for 30 seconds, breathing deeply. As you exhale, draw your belly in gently to encourage core engagement. This is a soothing move that doubles as a mental reset.

9. Standing Side Reaches

Standing side reaches are a lovely, low-impact way to stretch the torso, promote flexibility, and activate the obliques—those side core muscles that often get overlooked. Plus, they’re energizing!Stand tall with feet hip-width apart. Inhale and reach one arm overhead. Exhale as you lean to the opposite side, feeling a stretch along your side body. Inhale to return and switch sides.Do 6–8 reps per side. These light stretches improve posture and mobility while gently bringing awareness to your midsection. It’s also a great movement to do while holding baby in one arm.

10. Gentle Yoga Flow (5–10 Minutes)

Sometimes you don’t want to think—you just want to flow. A short, gentle yoga sequence can combine several of the movements above into a calming, cohesive experience. Think: child’s pose, cat-cow, seated twists, forward folds, and deep breathing.Create your own sequence or follow a postpartum yoga video online. Aim for 5–10 minutes of slow, mindful movement. Focus on transitions, breath, and how each posture feels—not how it looks.This flow promotes relaxation, improves circulation, and offers a much-needed sense of grounding. It’s the perfect choice for winding down or starting your day with intention.

Conclusion

You don’t need to bounce back—you need to rebuild forward. These 10 soothing postpartum workouts are gentle yet powerful tools to help you regain strength, rebuild confidence, and reconnect with your changing body.

Start with one movement a day. Add more as you feel ready. Always listen to your body and check in with your healthcare provider before starting or advancing your fitness routine, especially if you’ve had a C-section or are managing diastasis recti.

Remember: healing doesn’t have a deadline. Progress is made in breath, in stillness, in every small stretch. You’re doing beautifully. Be kind to yourself, move gently, and celebrate the miracle that is your postpartum journey.