Did you know that nearly 60% of women experience weakened core and pelvic floor muscles after giving birth? That’s why gentle postpartum workouts are vital—they help rebuild strength, improve posture, reduce discomfort, and boost energy. In this article, we explore 12 healing postpartum workouts specifically designed for new moms. These exercises are safe, accessible, and focus on nurturing your body as you transition into motherhood.Let’s dive into these empowering moves that will help you regain strength, feel more energetic, and support your healing journey every step of the way.

1. Pelvic Floor Strengthening Exercises

One of the most important areas to focus on postpartum is the pelvic floor. This group of muscles supports the uterus, bladder, and bowels, and they often become stretched or weakened during pregnancy and delivery. Strengthening your pelvic floor helps prevent urinary incontinence and improves core stability, which is crucial for everyday activities and long-term wellness.Pelvic floor exercises, commonly called Kegels, involve contracting and relaxing these muscles intentionally. Start by locating the right muscles—try stopping your urine mid-flow to identify them. Once you know what to engage, practice squeezing these muscles gently for five seconds, then relaxing for five seconds. Repeat this 10 times, three times a day.Consistency is key. Over time, gradually increase the hold duration and repetitions as your muscles strengthen. These exercises are discreet, simple to do anywhere, and lay the foundation for a stronger core and healthier postpartum body.

2. Diaphragmatic (Deep) Breathing

Deep breathing might sound too simple to be powerful, but it plays a huge role in postpartum recovery. Diaphragmatic breathing encourages relaxation, reduces stress, and gently engages your deep core muscles that support your spine and pelvic floor.To practice, lie on your back or sit comfortably. Place one hand on your chest and the other on your belly. Take a slow, deep breath through your nose, allowing your belly to rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your belly fall. Aim for 5-10 deep breaths per session, two to three times daily.Incorporating diaphragmatic breathing into your routine can help ease postpartum anxiety and improve oxygen flow to your muscles, enhancing healing and energy. It also prepares your core for more challenging exercises later on.

3. Gentle Kegels

Building on pelvic floor awareness, gentle Kegels are the next step. Unlike intense contractions, gentle Kegels focus on subtle engagement to avoid overworking sensitive muscles.Begin by squeezing your pelvic muscles lightly, holding for 3 seconds, then releasing slowly. This gentle approach helps prevent muscle fatigue or discomfort, especially in the early postpartum weeks.You can perform gentle Kegels while lying down, sitting, or standing, making them flexible for your schedule. Over time, increasing both intensity and hold times will improve bladder control and support the healing of pelvic tissues.

4. Bridges for Glute Strength

Bridges are fantastic for rebuilding strength in your glutes and lower back—two areas that often feel weak after pregnancy. Strong glutes help support your pelvis and reduce lower back pain, which many new moms experience from carrying and feeding their babies.To perform a bridge, lie on your back with knees bent and feet hip-width apart. Press your heels into the floor, squeeze your glutes, and lift your hips toward the ceiling. Hold for a few seconds, then slowly lower your hips back down.Start with 10 repetitions, resting as needed. Bridges can be modified by lifting one leg or holding the top position longer as you get stronger. This exercise also gently engages your core, enhancing overall stability.

5. Modified Planks

Planks are a well-known core-strengthening exercise, but traditional planks can be too intense for postpartum bodies. Modified planks, however, allow new moms to safely engage their abdominal muscles without straining.Begin by positioning yourself on your forearms and knees instead of toes. Keep your body in a straight line from shoulders to knees. Engage your core by drawing your belly button towards your spine, and hold this position for 10-20 seconds.As your strength improves, gradually increase hold times and try extending to full planks on your toes. Modified planks help rebuild core strength, support posture, and prepare you for daily movements with more ease.

6. Cat-Cow Stretch

The Cat-Cow stretch is a gentle yoga-inspired movement that increases spinal flexibility and relieves tension in your back—a common complaint postpartum. This stretch also activates your deep core muscles and supports breath awareness.Start on all fours with your wrists under shoulders and knees under hips. Inhale, arch your back, lifting your tailbone and head toward the ceiling (Cow). Exhale, round your spine, tucking your tailbone and chin (Cat). Repeat slowly for 10 rounds, syncing breath and movement.The Cat-Cow stretch soothes your body, encourages mobility, and offers a refreshing break when you’re feeling stiff or tense.

7. Wall Push-Ups

Upper body strength is essential for new moms, who spend lots of time holding and lifting their babies. Wall push-ups offer a gentle way to build arm, shoulder, and chest muscles without overexertion.Stand facing a wall with your hands shoulder-width apart at chest level. Step your feet back slightly, then bend your elbows to lean your body toward the wall. Push back to the starting position. Aim for 10-15 repetitions.This exercise can be done anywhere and is easy to modify by stepping closer or further from the wall to adjust difficulty. Stronger arms and shoulders reduce fatigue and improve your ability to care for your little one.

8. Seated Marching

Cardio doesn’t have to be high-impact to be effective. Seated marching is a low-impact way to gently raise your heart rate and activate your hip flexors and core muscles.Sit upright on a sturdy chair with your feet flat on the floor. Slowly lift one knee toward your chest, then lower it back down and repeat with the other leg, mimicking a marching motion. Continue for 1-2 minutes, resting as needed.Seated marching is perfect for busy moms who want a quick energy boost during baby’s nap time, and it supports circulation and muscle engagement without straining your body.

9. Side-Lying Leg Lifts

Side-lying leg lifts target the hips and outer thighs, strengthening muscles that stabilize your pelvis. This is particularly helpful postpartum to correct imbalances and improve posture.Lie on your side with your legs straight and stacked. Lift your top leg slowly toward the ceiling, hold briefly, then lower it back down. Perform 10-15 repetitions on each side.This exercise is gentle yet effective for building hip strength and pelvic stability. It’s also easy to do at home while caring for your baby.

10. Heel Slides

Heel slides engage your lower abdominal muscles safely, which is key in recovering from diastasis recti—a common postpartum condition where abdominal muscles separate.Lie on your back with knees bent and feet flat on the floor. Slowly slide one heel away from your body, straightening your leg while keeping your core engaged. Return your foot to the starting position and switch legs.Start with 10 repetitions per leg. Heel slides gently strengthen your deep core muscles, improve mobility, and support your body’s natural healing.

11. Bird-Dog Exercise

The bird-dog exercise improves balance, coordination, and core stability—all important for new moms managing daily tasks and caring for an infant.Begin on all fours. Extend your right arm forward and left leg back, keeping your hips level. Hold for a few seconds, then return to start and switch sides.This move strengthens your lower back and core without overloading the muscles. It promotes better posture and reduces the risk of back pain.

12. Child’s Pose with Gentle Twist

Ending your workout with a calming stretch like Child’s Pose with a gentle twist promotes relaxation and spinal mobility.Start in Child’s Pose, sitting back on your heels with arms extended forward. Walk your hands to one side to add a gentle twist through your spine, hold for 20-30 seconds, then switch sides.This stretch relieves tension, supports digestion, and calms the nervous system—perfect for winding down after a busy day with baby.

Conclusion

Healing after childbirth is a beautiful and personal journey that deserves gentleness and patience. These 12 healing postpartum workouts are crafted to support new moms as they rebuild strength, nurture their bodies, and regain confidence. By incorporating these exercises regularly, you’re investing in your health and wellness, empowering yourself to embrace motherhood with energy and resilience.

Remember, every mom’s recovery timeline is unique—listen to your body, move at your own pace, and consult your healthcare provider when needed. Start small, stay consistent, and celebrate each step forward. Your body is incredible, and with these workouts, you’ll feel stronger, more balanced, and ready for all the joys ahead.