12 Low-Impact Postpartum Workouts to Regain Strength
These 12 low-impact exercises are designed to be safe, practical, and adaptable for busy moms who want to feel stronger, more energized, and confident in their postpartum bodies. Whether you’re managing sleepless nights or balancing endless baby duties, these workouts can fit seamlessly into your routine—no fancy equipment or hours at the gym required. Ready to start? Let’s dive in!
1. Diaphragmatic Breathing for Core Activation
Breathing deeply isn’t just about relaxation—it’s the foundation of core strength. Diaphragmatic breathing activates the transverse abdominis, a deep core muscle crucial for postpartum recovery and pelvic support. When you breathe this way, your belly rises and falls naturally, helping reconnect mind and body.To practice, sit or lie comfortably with one hand on your chest and one on your belly. Inhale through your nose, feeling your belly expand without lifting your chest. Exhale slowly through pursed lips, gently drawing your belly inward. This focused breathwork helps calm your nervous system and gently wakes up core muscles.Incorporate diaphragmatic breathing into daily life—while feeding your baby, waiting in line, or relaxing before bed. Just a few minutes can ease tension, improve posture, and set the stage for more active postpartum workouts.
2. Pelvic Floor Engagement (Kegels)
Pregnancy and delivery put a lot of pressure on your pelvic floor muscles, which can lead to issues like incontinence if not properly rehabilitated. Kegels are simple yet powerful exercises that strengthen these muscles and support your core.To perform, imagine stopping the flow of urine and gently lift those muscles. Avoid tightening your glutes or holding your breath. Contract for five seconds, then release slowly. Repeat 10–15 times, aiming for three sets throughout the day.The beauty of Kegels? You can do them anywhere—while nursing, walking, or even driving. Strengthening your pelvic floor promotes bladder control, improves core stability, and reduces discomfort, helping you feel more comfortable in daily life.
3. Seated Cat-Cow Stretch
Nursing and carrying your baby often leads to back and neck tension. The seated Cat-Cow stretch mobilizes the spine gently, improves posture, and engages core muscles without strain.Sit upright with feet flat on the floor. Inhale as you arch your back, lifting your chest and looking upward (Cow). Exhale as you round your spine, tucking your chin and pulling your belly toward your spine (Cat). Flow smoothly between these positions for 8–10 breaths.This stretch relieves tension caused by forward-leaning postures and strengthens your core’s ability to support your spine. It’s easy to do while sitting at home or work—making it perfect for busy moms seeking quick relief.
4. Glute Bridges for Lower Body Strength
Strong glutes stabilize your pelvis and support your lower back, both critical after pregnancy. Glute bridges are low-impact yet highly effective exercises that rebuild this strength safely.Lie on your back with knees bent and feet hip-width apart. Press your heels into the floor and lift your hips toward the ceiling, squeezing your glutes at the top. Hold for 3–5 seconds, then lower slowly. Repeat 10–12 times.This movement strengthens your hips, core, and lower back, which can alleviate pain and improve posture. Plus, you can modify by placing your baby on your belly for an added bonding moment during your workout!
5. Heel Slides to Reconnect with Abdominal Muscles
Heel slides are fantastic for gently engaging the transverse abdominis, especially if you have diastasis recti or had a cesarean delivery. This movement rebuilds core control without stressing fragile tissues.Lie on your back with knees bent. Slowly slide one heel away from your body until your leg straightens, keeping your pelvis stable. Slide it back to starting position and switch sides. Aim for 8–10 reps each leg.This subtle movement promotes abdominal muscle activation, helping close diastasis recti and rebuild strength. Move slowly and mindfully to ensure you engage the right muscles without compensating.
6. Wall Push-Ups for Upper Body Strength
Caring for your baby involves a lot of lifting, so rebuilding upper body strength is essential. Wall push-ups are gentle on your joints but effective for strengthening arms, shoulders, and chest.Stand about an arm’s length from a wall, feet hip-width apart. Place your palms flat on the wall at shoulder height. Bend your elbows to lower your chest toward the wall, then push back. Keep your core engaged and back straight. Repeat 8–12 times.Wall push-ups can be done anytime and anywhere—even during nap time. They improve posture and make everyday lifting easier and safer for your recovering body.
7. Child’s Pose with Side Breathing for Relaxation
This restorative yoga pose stretches the hips, thighs, and back while calming your mind. Adding side breathing enhances relaxation and helps release tension in the torso.Start kneeling, sit back on your heels, and extend your arms forward. Lower your forehead to the floor or a pillow. Breathe deeply into your sides, feeling the ribs expand with each inhale. Hold for 1–3 minutes.Child’s pose provides gentle relief from the physical and emotional stresses of new motherhood. It’s a wonderful way to reset and nurture your body amid a busy day.
8. Standing Marches for Cardiovascular Health
Low-impact cardio is key to boosting postpartum energy and endurance. Standing marches get your heart pumping safely without jarring your joints.Stand tall with feet hip-width apart. Lift one knee toward your chest, then lower and repeat with the other leg in a marching rhythm. Swing your arms naturally. Start with 1–2 minutes, building up gradually.This simple exercise increases circulation, burns calories, and refreshes your mood—all critical for postpartum well-being.
9. Modified Side Plank for Core Stability
Oblique strength supports your posture and helps prevent back pain. The modified side plank offers a safe way to build this strength postpartum.Lie on your side, propping your upper body on your forearm with knees bent. Lift hips off the floor to form a straight line from shoulders to knees. Hold for 15–30 seconds, then switch sides.This exercise enhances core stability and balance while being gentle enough for new moms. Focus on controlled breathing and maintaining alignment.
10. Heel Raises for Calf Strength
Strong calves support your balance and help reduce fatigue. Heel raises are a low-impact way to strengthen these muscles.Stand with feet hip-width apart, holding onto a chair for balance if needed. Slowly rise onto your toes, squeezing your calves, then lower back down. Repeat 12–15 times.This movement is easy to do while multitasking and improves circulation, making it excellent for postpartum recovery.
11. Kneeling Arm and Leg Raises (Bird Dog)
The bird dog exercise strengthens your core and back while improving coordination and balance.Start on all fours with wrists under shoulders and knees under hips. Slowly extend your right arm forward and left leg back, keeping hips level. Hold for a few seconds, then return and switch sides. Perform 8–10 reps each side.This controlled movement rebuilds strength in key postpartum muscles and promotes body awareness essential for daily activities.
12. Supine Leg Lifts for Abdominal Engagement
Supine leg lifts target your lower abdominal muscles without excessive pressure on your core.Lie on your back with legs straight. Engage your core and slowly lift one leg 6–12 inches off the floor. Hold briefly, then lower slowly. Alternate legs for 8–10 reps each.This exercise strengthens your lower abs safely and builds foundation strength for more advanced postpartum workouts.
Conclusion
Regaining your strength after childbirth is a journey that calls for kindness and patience. These 12 low-impact postpartum workouts offer a gentle, effective path to rebuild your core, enhance your posture, and boost your energy without overwhelming your healing body. Remember, every small step counts — even five minutes of mindful movement daily can make a meaningful difference.
Listen to your body, prioritize rest, and celebrate your progress. Your postpartum wellness is a marathon, not a sprint. By embracing these exercises, you’re investing in your health, confidence, and ability to care for your little one with strength and calm. Here’s to your healing journey—one low-impact workout at a time!
