12 Gentle Postpartum Workouts for New Moms

Did you know that moderate physical activity during the postpartum period can significantly reduce symptoms of postpartum depression and anxiety? According to a study by the American College of Obstetricians and Gynecologists, gentle exercise is safe and beneficial when done mindfully. This article will guide you through 12 carefully selected, low-impact workouts designed specifically for new moms to regain strength without overwhelming the body.Let’s dive into these gentle exercises that fit perfectly into your busy routine as a new mom.

1. Pelvic Floor Exercises (Kegels)

Pelvic floor exercises, commonly known as Kegels, are essential for postpartum recovery. Pregnancy and childbirth can weaken the pelvic muscles, leading to issues such as urinary incontinence or pelvic organ prolapse. Kegels help restore strength and control to these muscles, improving bladder function and core stability.Performing Kegels is simple but effective: contract the muscles you use to stop urinating, hold for five seconds, then release. Aim for three sets of 10 repetitions daily. These exercises can be done anywhere, whether you’re nursing or waiting for the baby to nap.Regularly practicing Kegels supports a smoother recovery and prepares the body for more advanced workouts later. Plus, it helps rebuild confidence in your body’s ability to support daily activities and exercise.

2. Deep Belly Breathing with Abdominal Contraction

Deep belly breathing combined with gentle abdominal contraction is a wonderful way to reconnect with your core muscles postpartum. This exercise promotes relaxation, improves oxygen flow, and strengthens the transverse abdominis—the deep abdominal muscle that acts like a natural corset.To practice, sit or lie comfortably, place your hands on your belly, inhale deeply through your nose, allowing your belly to expand. As you exhale, gently pull your belly button toward your spine without holding your breath. Repeat for several minutes, focusing on slow, controlled breathing.Incorporating this breathing technique daily helps reduce stress, ease tension in the lower back, and gradually tone the abdominal area. It’s also a great way to nurture mindfulness during the busy days of motherhood.

3. Walking for Cardiovascular Health

One of the easiest and most effective postpartum workouts is walking. It’s gentle on the joints, requires no equipment, and can be done at your own pace. Walking boosts cardiovascular health, increases energy, and aids in weight management.Start with short 10 to 15-minute walks around your neighborhood or even inside your home with your baby in a stroller or carrier. Gradually increase duration and intensity as your stamina improves.Besides physical benefits, walking outdoors exposes you to fresh air and natural light, which can elevate your mood and combat postpartum blues. It’s a simple way to combine bonding time with your baby and self-care.

4. Modified Side Plank

Strengthening the core is vital for postpartum recovery, and the modified side plank is a gentle way to target your obliques and improve overall stability without straining your body.Begin by lying on your side, supporting your upper body on your forearm with knees bent and stacked. Lift your hips off the ground, forming a straight line from shoulders to knees. Hold for 10 to 20 seconds, then slowly lower down. Repeat on the other side.This exercise helps build lateral core strength which supports posture and reduces the risk of back pain, common among new moms. Ensure you avoid any discomfort and modify duration to your comfort level.

5. Bridge Pose (Glute Bridge)

The bridge pose is excellent for strengthening your glutes, lower back, and pelvic floor—all areas affected by pregnancy and childbirth. It also encourages hip mobility and helps alleviate lower back pain.To perform, lie on your back with knees bent and feet flat on the floor, hip-width apart. Engage your core, then lift your hips toward the ceiling, squeezing your glutes at the top. Hold for a few seconds before lowering down slowly.Aim for 10 to 15 repetitions. This low-impact move improves circulation and supports posture, helping you feel more grounded and stable as you care for your newborn.

6. Cat-Cow Stretch

Flexibility and gentle movement are important for relieving stiffness and tension in the spine after pregnancy. The Cat-Cow stretch mobilizes your spine and improves circulation while calming the nervous system.Start on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your head and tailbone (Cow Pose). Exhale as you round your back, tucking your chin and pelvis (Cat Pose). Repeat slowly for 8 to 10 cycles.This movement promotes spinal flexibility, eases back pain, and provides a gentle way to connect breath with motion—perfect for stressed new moms.

7. Wall Push-Ups

Wall push-ups are a fantastic way to build upper body strength without putting pressure on the wrists or shoulders. This exercise helps tone the chest, arms, and core gently.Stand facing a wall with feet shoulder-width apart. Place your hands on the wall at shoulder height and slowly bend your elbows, bringing your chest closer to the wall. Push back to the starting position.Perform 10 to 12 repetitions for two to three sets. This beginner-friendly exercise supports posture and improves muscular endurance for daily activities like lifting and carrying your baby.

8. Seated Leg Lifts

Seated leg lifts help tone your thighs and core muscles while providing stability and balance training. They’re gentle enough to perform while nursing or resting.Sit upright in a chair with feet flat on the floor. Slowly lift one leg straight out, hold for a few seconds, then lower it down without letting your foot touch the floor. Alternate legs for 10 to 12 repetitions.This exercise enhances leg strength, reduces muscle stiffness, and encourages better circulation—especially beneficial if you spend long hours sitting.

9. Child’s Pose for Relaxation

Self-care includes gentle stretches that release tension and promote relaxation. Child’s Pose is a restorative yoga posture that gently stretches the lower back, hips, and thighs.Kneel on the floor, sit back on your heels, and extend your arms forward on the ground. Lower your forehead to the floor and breathe deeply. Hold for 30 seconds to one minute.This calming pose soothes the mind, relieves back pain, and offers a peaceful moment amidst the chaos of new motherhood.

10. Gentle Yoga Flow

Incorporating a gentle yoga flow into your routine promotes flexibility, balance, and mind-body connection. Focus on poses that stretch and strengthen without strain.A short 15-20 minute sequence including poses like Mountain Pose, Downward Dog, Warrior I, and Seated Forward Bend can improve posture and reduce tension.Yoga also encourages mindfulness and breath awareness, which helps combat postpartum stress and promotes emotional well-being.

11. Heel Slides

Heel slides are a simple exercise to engage your core and hips without putting pressure on your abdominal muscles.Lie on your back with knees bent. Slowly slide one heel away from your body until your leg is straight, then slide it back to the starting position. Alternate legs for 10 to 12 repetitions.This movement promotes gentle core activation, hip flexibility, and aids pelvic floor recovery.

12. Arm Circles for Upper Body Mobility

New moms often carry their babies for extended periods, which can cause shoulder tightness. Arm circles improve shoulder mobility and reduce stiffness.Stand or sit comfortably, extend your arms out to the sides, and slowly make small circles forward for 20 seconds, then backward for 20 seconds.This simple exercise increases blood flow, reduces muscle tension, and prepares the upper body for daily lifting and carrying.

Conclusion

Recovering after childbirth is a unique journey for every mom. These 12 gentle postpartum workouts provide a nurturing way to rebuild your strength, boost energy, and support healing—all at your own pace. Remember, consistency matters more than intensity; listen to your body and honor its needs.

Incorporate these exercises gradually into your daily routine and celebrate every small step towards regaining your physical and emotional well-being. After all, taking care of yourself is the best way to care for your baby.

If you’re ever unsure or experience pain during exercise, don’t hesitate to consult a healthcare professional or postpartum physical therapist. Here’s to your healthy and empowered motherhood journey!