12 Effective Postpartum Workouts to Burn Baby Fat

Here’s the good news: you don’t need to spend hours in a gym or invest in expensive programs to see results. With the right postpartum workouts, you can gradually rebuild your core strength, burn fat, and boost your confidence—all from the comfort of home. These gentle yet effective exercises are designed to ease you back into fitness while supporting your healing body. Whether you’re six weeks postpartum or six months in, these 12 workouts are safe, simple, and tailored for busy moms.Let’s dive in!

1. Pelvic Tilts

Pelvic tilts are a foundational postpartum exercise that gently activates your deep core muscles, including the transverse abdominis. This move is essential for healing abdominal separation (diastasis recti) and improving posture.

• Lie flat on your back with knees bent and feet hip-width apart.
• Gently tilt your pelvis up by pressing your lower back into the floor.
• Hold for a few seconds, then release.

Start with 10 reps and gradually increase. It may seem subtle, but consistency builds a strong foundation.

2. Glute Bridges

A favorite among postpartum physiotherapists, glute bridges help re-engage your core and glutes while strengthening the pelvic floor.

• Lie on your back, knees bent, arms by your sides.
• Push through your heels to lift your hips until your body forms a straight line.
• Squeeze your glutes at the top, then lower slowly.

Start with 2 sets of 10–12 reps. This move also relieves lower back pain—an all-too-common postpartum complaint.

3. Modified Planks

Planks are powerful for full-body activation, but the postpartum version focuses on stability without overloading your core too soon.

• Start on your knees and forearms, keeping your body straight from head to knees.
• Engage your core and hold for 20–30 seconds.

Over time, work up to longer holds or full planks. Always monitor for signs of doming in the belly.

4. Standing Core Marches

This low-impact standing move activates your core and pelvic floor without requiring you to get on the ground—perfect for nap-time multitasking!

• Stand tall, hands on hips or extended forward.
• Lift one knee at a time toward your chest, engaging your lower abs.
• Alternate sides in a controlled march.

Aim for 1–2 minutes. It’s a simple, effective cardio-core combo.

5. Bird Dogs

Bird dogs strengthen the back, core, and shoulders—key areas often strained from feeding or carrying your baby.

• Get into a tabletop position on hands and knees.
• Extend one arm forward and the opposite leg back.
• Hold for a breath, then switch sides.

Repeat for 10–12 reps per side. Focus on control, not speed.

6. Wall Sits

Wall sits are fantastic for rebuilding lower body endurance, especially in your quads, glutes, and calves.

• Stand with your back against a wall and slide down into a seated position.
• Keep knees at 90 degrees and hold for 30 seconds to start.

Add time as you build strength. Bonus: it’s also a mental toughness exercise!

7. Heel Slides

This gentle floor-based move engages your deep core while minimizing strain on your healing abdomen.

• Lie on your back with knees bent.
• Slowly slide one heel out until the leg is straight, then return.
• Keep core engaged and lower back pressed to the floor.

Do 10–15 slides per leg. Slow and steady wins the race.

8. Seated Tummy Vacuum

This is a lesser-known yet powerful exercise to reactivate the transverse abdominis—the body’s natural corset.

• Sit tall on a chair.
• Exhale fully and draw your belly button in and up, as if zipping up tight jeans.
• Hold for 5–10 seconds, then release.

Repeat 10 times. It’s excellent for flattening the tummy.

9. Baby-Wearing Squats

Squats are an all-time favorite for good reason. Add baby-wearing, and you get bonding time plus resistance training!

• Strap your baby securely in a front carrier.
• Stand with feet shoulder-width apart.
• Lower into a squat, keeping knees behind toes and chest lifted.

Try 2–3 sets of 10. Just make sure your body feels balanced.

10. Step-Ups

Step-ups mimic real-life movements like climbing stairs and are great for toning legs and improving balance.

• Use a low step or stair.
• Step up with one foot, bring the other up, then step down.
• Alternate leading legs each time.

Start with 1–2 minutes. It’s a great heart rate booster too.

11. Side-Lying Leg Lifts

Targeting the hips and outer thighs, side-lying leg lifts build strength and stability in the pelvis and core.

• Lie on one side, legs stacked.
• Lift the top leg slowly and lower it back.

Do 10–15 reps on each side. Keep your movements controlled and deliberate.

12. Resistance Band Rows

Your upper back needs love too—especially if you’re nursing or carrying a baby all day. Resistance band rows improve posture and upper body strength.

• Sit or stand, holding a resistance band anchored in front of you.
• Pull the band back, squeezing shoulder blades together.
• Return slowly.

Aim for 2 sets of 12–15 reps. Use light resistance to start.

Conclusion

Postpartum recovery isn’t just about “getting your body back”—it’s about honoring what your body has done and giving it the tools to heal and thrive. These 12 workouts aren’t meant to push you to the edge but to gently guide you back into movement, energy, and strength. With consistency and care, you’ll not only burn baby fat but also rebuild your confidence and vitality.

You’re doing an amazing job, mama—don’t forget that! Celebrate each small win, listen to your body, and most importantly, be kind to yourself. You’ve got this.