12 Quick Postpartum Workouts to Boost Energy
1. Pelvic Tilts
Pelvic tilts are a foundational postpartum exercise that helps strengthen your core and lower back muscles. After childbirth, the pelvic area often feels weak or unstable, so pelvic tilts can gradually restore strength and mobility. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward, flattening your lower back against the floor, then release back to a neutral position.These tilts activate your deep abdominal muscles, supporting your spine and improving posture. You’ll notice a reduction in lower back pain, which is common after pregnancy. Plus, this exercise encourages gentle movement and blood flow, which are key to feeling energized during the demanding postpartum days. Aim for 10-15 repetitions, two to three times a day.
2. Kegel Exercises
Kegel exercises target the pelvic floor muscles, which stretch and weaken during pregnancy and childbirth. Strengthening these muscles helps prevent incontinence and promotes faster recovery. Kegels can be done anytime—while feeding your baby, sitting, or even walking.To do a Kegel, simply contract the muscles you use to stop urinating, hold for 5 seconds, then release. Repeat 10-20 times per session. These exercises improve circulation in the pelvic area, reducing swelling and fatigue. They also play a role in increasing overall body energy by promoting better blood flow and core stability. Start slow, and build up as your strength returns.
3. Bridge Pose
Bridge pose is a gentle yoga-inspired move that strengthens your glutes, lower back, and core muscles—all vital for postpartum recovery. Lie on your back with knees bent and feet hip-width apart. Press your feet into the floor, lift your hips toward the ceiling, and hold the position for a few breaths before lowering down.This movement opens the chest and hip flexors, areas often tight from pregnancy and carrying your baby. Regular practice improves posture and releases tension, giving you an energy boost throughout the day. The bridge pose also enhances circulation and stimulates the nervous system, making you feel more awake and less sluggish.
4. Cat-Cow Stretch
The cat-cow stretch is an excellent exercise to increase spinal flexibility and release tension in the back and neck. It also encourages mindful breathing, helping you relax and boost your energy simultaneously.Start on your hands and knees. Inhale as you arch your back (cow pose), lifting your head and tailbone. Exhale as you round your spine (cat pose), tucking your chin and pelvis. Flow through these movements slowly and deliberately for 8-10 rounds.This stretch improves posture, reduces back pain, and energizes the nervous system. It’s perfect for new moms who spend a lot of time nursing or holding their babies and need a gentle way to relieve stiffness and feel refreshed.
5. Walking
Walking is one of the simplest and most effective postpartum workouts you can do. It requires no equipment and can be done almost anywhere—even while pushing a stroller!A brisk 20-30 minute walk stimulates your cardiovascular system, increases circulation, and boosts energy levels. It also releases endorphins—those feel-good hormones that fight fatigue and improve your mood. Walking outdoors adds the benefits of fresh air and sunlight, which further enhance your vitality.Start with short walks and gradually increase your pace and distance as you regain stamina. Remember to wear comfortable shoes and listen to your body—there’s no need to rush!
6. Seated Marches
Seated marches are a gentle cardio move ideal for early postpartum days or if you’re limited to sitting. Sit upright in a chair with your feet flat on the floor. Lift one knee toward your chest, lower it, then lift the other knee, mimicking a marching motion.This low-impact exercise increases your heart rate slightly without straining your body. It also promotes blood flow to your legs and core, reducing swelling and fatigue. Seated marches can be done while watching TV or nursing, making them a practical way to fit movement into a busy day.Try to do 2-3 sets of 20 marches, resting as needed.
7. Arm Raises with Light Weights
Strengthening your upper body is essential after carrying and lifting your baby. Arm raises with light weights (or household items like water bottles) help tone your shoulders, arms, and upper back.Stand or sit with a weight in each hand, arms at your sides. Slowly lift your arms to shoulder height, then lower them back down. Keep your movements controlled and breathe steadily throughout.This exercise improves muscle endurance and posture, reducing fatigue and helping you carry your baby more comfortably. Start with light weights and 10-15 repetitions per set, gradually increasing as you feel stronger.
8. Side-Lying Leg Lifts
Side-lying leg lifts target your hips, thighs, and core muscles, all important areas that support balance and posture postpartum.Lie on your side with your legs extended. Slowly lift the top leg up, hold for a moment, then lower it back down without touching the other leg. Repeat for 12-15 reps, then switch sides.This exercise helps tone muscles gently, improves hip stability, and supports your pelvic alignment. Better muscle tone and stability lead to increased energy and less strain when performing daily activities like bending and lifting.
9. Wall Push-Ups
Wall push-ups are a fantastic way to build upper body strength without the intensity of floor push-ups. Stand facing a wall, place your hands at shoulder height and width, and slowly bend your elbows, bringing your chest closer to the wall. Push back to the starting position.This low-impact exercise strengthens your arms, chest, and shoulders, which is essential for lifting and holding your baby. It also boosts your stamina and energy over time by improving muscular endurance.Aim for 2-3 sets of 10-15 reps.
10. Heel Slides
Heel slides help engage and strengthen your pelvic floor and core muscles while increasing lower body flexibility.Lie on your back with knees bent. Slowly slide one heel along the floor, extending your leg straight, then slide it back to the bent position. Alternate legs for 12-15 reps each.This gentle movement supports postpartum recovery by enhancing circulation, reducing stiffness, and improving muscle control, all of which contribute to increased energy levels throughout the day.
11. Arm Circles
Arm circles are simple yet effective for improving shoulder mobility and circulation. They’re a great warm-up or a quick energy booster when feeling sluggish.Extend your arms out to the sides and make small circles forward for 15-20 seconds, then backward. Keep your shoulders relaxed and breathe naturally.This exercise increases blood flow, reduces tension, and energizes your upper body, which is especially helpful after long hours of caregiving.
12. Deep Breathing with Stretch
Combining deep breathing with gentle stretching is a powerful way to recharge your body and mind. Deep breaths increase oxygen flow, reduce stress hormones, and improve focus.Sit or stand comfortably. Inhale deeply through your nose as you raise your arms overhead and stretch gently. Exhale fully through your mouth as you lower your arms. Repeat for 5-10 breaths.This simple practice helps calm postpartum anxiety, refreshes your energy, and encourages mindfulness, making it easier to tackle your day with renewed vigor.
Conclusion
Postpartum recovery is a unique journey filled with challenges and triumphs. These 12 quick and gentle workouts are designed to help new moms gradually rebuild strength, boost energy, and enhance overall wellbeing without overwhelming the body. Remember, consistency is key—start slow, listen to your body, and celebrate every small step forward. Consult your healthcare provider before beginning any new exercise routine to ensure it’s safe for you.
By making these postpartum workouts part of your daily routine, you’ll not only feel stronger but also more energized and confident to enjoy every precious moment with your little one. You’ve got this, mama!
