12 Low-Impact Postpartum Workouts to Regain Strength (2025)
Whether you’re navigating the first few weeks after delivery or looking to ease back into activity several months postpartum, this guide will introduce you to 12 gentle, mom-friendly workouts designed to help you regain strength, improve core stability, and boost your overall wellness. These movements honor your body’s pace and help you feel confident and empowered every step of the way.Ready to rediscover your strength? Let’s get started with these nurturing workouts that fit perfectly into your busy motherhood life!
1. Pelvic Floor Activation (Kegels & Breathing)
The pelvic floor muscles take a significant toll during pregnancy and childbirth. These muscles support vital organs like the bladder and uterus, and after delivery, they can feel stretched or weak. This often leads to common concerns such as urinary leakage or pelvic discomfort. Strengthening this area through pelvic floor activation exercises is crucial for postpartum recovery.Kegels are simple but powerful exercises that involve contracting and releasing the pelvic floor muscles. The key is to focus on the correct muscles and pair the contraction with deep diaphragmatic breathing to enhance effectiveness. Start by inhaling deeply through your nose, letting your belly rise, and as you exhale, gently squeeze your pelvic floor muscles, imagining you’re stopping the flow of urine. Hold for a few seconds, then release slowly.
This exercise can be performed anywhere—while sitting, lying down, or standing—and can be repeated multiple times a day. It’s a gentle way to restore control, support core function, and prevent issues like incontinence.Deep breathing combined with Kegels also encourages relaxation and improves circulation in the pelvic area. This dual approach helps ease tension and fosters healing. Remember, the pelvic floor muscles may feel weak initially, so progress slowly and be patient. If you experience pain or uncertainty, consulting a pelvic floor therapist can provide personalized guidance.By regularly practicing these exercises, you’ll build a strong foundation that supports your body through the demands of motherhood and everyday activities.
2. Transverse Abdominis Engagement
Your core is more than just the “six-pack” muscles—it includes the deep stabilizers, especially the transverse abdominis (TVA), which acts like an internal corset stabilizing your trunk and spine. Pregnancy and childbirth often cause a separation of the abdominal muscles, known as diastasis recti, making it essential to approach core recovery gently.Instead of traditional sit-ups or crunches, which can worsen the separation, postpartum core work should emphasize reconnecting with the deep muscles through controlled activation. Simple exercises like belly breathing help engage the TVA without adding undue pressure.
For example, lie on your back with knees bent and feet flat on the floor. Inhale deeply, feeling your belly rise, then exhale slowly while pulling your belly button toward your spine. This subtle contraction strengthens your core while supporting healing.Other beginner-friendly movements include heel slides—slowly sliding one heel forward while maintaining a neutral spine—and toe taps, which involve gently lowering and lifting your feet one at a time.These exercises help close diastasis recti, improve posture, and reduce lower back discomfort. With consistent practice, you’ll regain a more stable and resilient core that protects your body throughout your motherhood journey.
3. Postnatal Yoga Flow
Yoga offers a beautiful blend of gentle movement and mindful breathing, making it an excellent choice for postpartum recovery. A postnatal yoga flow focuses on enhancing flexibility, releasing tension, and promoting relaxation in areas often tight after pregnancy—like hips, lower back, and shoulders.Starting with poses such as cat-cow stretches encourages spinal mobility and warms up the body. Moving into child’s pose provides a calming stretch that helps soothe the nervous system. Gentle seated twists can release tension while improving spinal rotation and digestion.
The breath is a cornerstone of yoga practice. Coordinating breath with movement not only aids physical healing but also helps manage stress and anxiety, which many new moms experience.Even short daily sessions of 10-15 minutes can make a meaningful difference in flexibility, muscle tone, and mental well-being. The key is to listen to your body and avoid pushing into any pain or discomfort.Postnatal yoga nurtures both your physical and emotional recovery, creating space for mindfulness and self-care during a busy and often overwhelming phase of life.
4. Glute Bridges
Strengthening the glutes is essential for postpartum stability and posture. The glute bridge is a simple yet effective exercise that activates the buttocks, hips, and lower back muscles without high impact.To perform a glute bridge, lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core and press through your heels to lift your hips off the ground until your body forms a straight line from knees to shoulders. Hold briefly, then lower down slowly.
This movement improves pelvic alignment, reduces lower back pain, and supports the muscles needed for everyday activities like lifting and carrying your baby.Because it requires no equipment and can be done in small spaces, glute bridges are perfect for busy moms to incorporate into their routine. They also help activate muscles that often weaken during pregnancy, contributing to better balance and mobility.Regular practice can rebuild your posterior chain strength and provide a foundation for more advanced postpartum workouts.
5. Wall Push-Ups
Upper body strength is often overlooked in postpartum fitness, yet it’s vital for activities such as lifting your baby, pushing a stroller, or carrying groceries. Wall push-ups are a low-impact way to build strength in the arms, shoulders, and chest while being gentle on your wrists and joints.Stand facing a wall, arms extended at shoulder height, and hands flat on the wall. Slowly bend your elbows to bring your chest closer to the wall, then push back to the starting position.
This exercise engages multiple muscle groups without placing excessive strain on your recovering body. It can be modified by adjusting your foot placement to increase or decrease difficulty.Wall push-ups are convenient—they can be done anywhere, anytime, making them a great addition to your postpartum workout plan. With consistent practice, you’ll notice improved upper body endurance and better posture.
6. Seated Leg Lifts
Strengthening the lower abdominal muscles postpartum requires exercises that are safe and manageable, especially if mobility is limited. Seated leg lifts provide a gentle way to engage your core while seated.Sit on a sturdy chair with your back straight and feet flat on the floor. Slowly lift one leg straight out in front of you, hold for a few seconds, then lower it back down. Alternate legs and repeat.This movement strengthens the lower abs and hip flexors without putting pressure on the pelvic floor. It’s especially helpful if you’re recovering from a C-section or experiencing discomfort when lying down.Seated leg lifts can be incorporated into your daily routine, even while multitasking. Gradually increasing reps will build endurance and aid core recovery.
7. Standing Marches
Cardiovascular health and balance can be improved postpartum through simple, low-impact movements like standing marches. This exercise gets your heart rate up while gently engaging your core and leg muscles.Stand tall with feet hip-width apart. March in place, lifting knees to waist height if comfortable, and swing your arms naturally. Start with short intervals and build up as your stamina improves.Standing marches are great for new moms because they can be done while caring for your baby or doing household chores. They improve circulation, boost energy, and support gradual return to more active cardio.The rhythmic movement also helps improve coordination and balance, which can be affected by pregnancy-related hormonal changes.
8. Side-Lying Leg Lifts
Strengthening the hips is essential for pelvic stability and preventing common postpartum discomforts like lower back pain. Side-lying leg lifts target the hip abductors with minimal impact.Lie on your side with your legs straight and stacked. Slowly lift the top leg to about hip height, hold briefly, then lower it with control. Repeat for several reps, then switch sides.This exercise helps restore muscle balance, supports the pelvis, and improves walking mechanics. It’s gentle enough for early postpartum stages and can be done while watching TV or during baby’s nap time.Consistent practice strengthens key muscles that support posture and movement throughout motherhood.
9. Cat-Cow Stretches
Pregnancy and motherhood often bring stiffness and discomfort in the spine and lower back. The cat-cow stretch is a gentle yoga-inspired movement that mobilizes the spine, releases tension, and encourages breath awareness.Start on your hands and knees, with wrists aligned under shoulders and knees under hips. As you inhale, arch your back, lifting your head and tailbone (cow pose). Exhale and round your spine, tucking your chin and pelvis (cat pose).This flowing movement increases spinal flexibility, promotes circulation, and soothes tight muscles. Coordinating movement with breath helps calm the nervous system, reducing stress.Perform cat-cow stretches daily to ease discomfort and reconnect with your body.
10. Babywearing Walks
Walking is one of the easiest ways to boost postpartum fitness, and adding babywearing turns it into a practical workout. Wearing your baby in a carrier adds gentle resistance that tones your legs, glutes, and core.Start with short walks of 5-10 minutes and gradually increase your distance as you feel comfortable. Walking outdoors also exposes you and your baby to fresh air and natural light, which benefits mood and overall health.Babywearing walks combine bonding time with low-impact cardio, helping reduce postpartum anxiety and increase energy levels.Make sure to use a supportive carrier and wear comfortable shoes to prevent injury.
11. Modified Planks (Knees Down)
Building core strength safely after childbirth can be achieved with modified planks, which reduce strain on your lower back and pelvic floor.Begin on your hands and knees, aligning your shoulders over wrists and hips over knees. Engage your core and hold your body in a straight line from head to knees for 10-20 seconds, gradually increasing the duration.Modified planks strengthen the abdominal muscles and improve endurance while being accessible for postpartum bodies.Avoid full planks until you feel ready and have no pain or diastasis recti symptoms.
12. Wall Sits
Wall sits strengthen the thighs and core, supporting posture and endurance without high impact.Stand with your back against a wall and feet about hip-width apart and a bit forward. Slowly slide down the wall until your knees are bent at about 90 degrees. Hold the position as long as comfortable, then slide back up.Start with short holds and increase time gradually. This exercise improves muscular endurance essential for daily tasks.Wall sits are convenient and effective for moms with limited time or space.
Conclusion
Healing your body after childbirth is a unique journey filled with small victories. These 12 low-impact postpartum workouts provide a safe, effective, and compassionate approach to regaining strength, enhancing mobility, and boosting confidence.
Remember to move at your own pace, listen to your body, and celebrate every bit of progress. Consult your healthcare provider before beginning any new exercise routine to ensure safety. With consistency and self-compassion, you’ll rebuild your strength and enjoy the beautiful energy of motherhood with vitality and joy.
You’ve got this, mama—one gentle step at a time!
