12 Safe Postpartum Workouts to Boost Energy in 2025
According to a recent postpartum health survey, nearly 6 in 10 new moms report feeling chronically tired or sluggish in the first six months. The culprit? A mix of hormonal shifts, sleep deprivation, and the intense physical demands of caring for a baby. While rest is non-negotiable, safe postpartum workouts can help you recharge both physically and emotionally. And no, we’re not talking about punishing HIIT circuits or bouncing back boot camps. This is about moving your body in ways that feel nourishing and safe.Whether you had a vaginal birth or C-section, this guide offers 12 energy-boosting, low-impact postpartum exercises that are easy to do at home, budget-friendly, and mom-approved. Let’s help you feel stronger, lighter, and more like yourself—one movement at a time.
1. Pelvic Floor Breathing
After childbirth, the pelvic floor often needs some serious love. Pelvic floor breathing is a gentle way to reconnect with your core, activate deep abdominal muscles, and support healing.Start by sitting or lying comfortably. Place one hand on your belly and one on your chest. Inhale slowly through your nose, allowing your belly (not your chest) to rise. As you exhale, gently draw your belly button toward your spine, engaging your pelvic floor muscles—almost like stopping the flow of urine.This movement may seem subtle, but it lays the foundation for all future postpartum workouts. Just five minutes a day can help rebuild your core, support bladder control, and improve posture. It’s the perfect first step in reclaiming your strength and energy.
2. Walking (Stroller or Solo)
Never underestimate the power of a good walk. Walking is a postpartum powerhouse—it gets your blood pumping, elevates your mood, and boosts your cardiovascular health without putting stress on your healing body.Whether you’re walking with a stroller in the park or doing laps in your backyard, this is one of the easiest, most flexible ways to increase energy postpartum. Start small, even just 5 to 10 minutes a day, and gradually work your way up. Bonus: getting outside also increases your vitamin D levels, which are directly tied to improved mood and energy.Plus, it’s free, accessible, and baby can often nap while you move. Win-win!
3. Seated Marches
When you’re not quite ready for standing workouts, seated marches offer a simple, safe way to strengthen your legs and core. Sit tall in a chair, engage your core, and lift one knee at a time, mimicking a marching motion.These are fantastic for boosting circulation—especially if you’re feeling sluggish after long hours of feeding or sitting. They can also help combat that heavy-legged feeling many moms experience postpartum.Want to add some fun? Hold your baby in your lap (if it feels safe) or play some upbeat music to make it a mini dance party.
4. Gentle Yoga Stretches
Yoga is a lifesaver for new moms—especially when your body feels tight and sore from breastfeeding, rocking, or co-sleeping. Gentle yoga poses like Child’s Pose, Seated Forward Fold, and Reclining Twist can ease tension, improve flexibility, and calm your nervous system.These movements also support hormonal balance by reducing cortisol (stress hormone) and boosting serotonin (feel-good hormone). Even a quick 10-minute yoga flow can recharge your energy, soothe aching muscles, and center your mind.And don’t worry—no fancy gear required. Just a yoga mat, comfy clothes, and a little quiet time (nap time, maybe?).
5. Standing Side Leg Lifts
Want to strengthen your hips, thighs, and core without needing a full workout mat? Enter: side leg lifts. This standing move is gentle on the body but works wonders for balance, coordination, and pelvic stability.Stand tall, hands on your hips or holding a chair for support, and lift one leg out to the side. Lower slowly and repeat. Alternate legs. You’ll feel your glutes and outer thighs firing up in no time.This is a great move to sneak in while brushing your teeth, folding laundry, or watching TV. Small, consistent movement = big results over time.
6. Wall Push-Ups
Want to get your upper body back in action? Wall push-ups are a smart way to rebuild arm, chest, and shoulder strength without stressing your core.Stand facing a wall, arms shoulder-width apart, and slowly lower your chest toward the wall before pushing back. Engage your core and avoid arching your back.These are perfect for rebuilding stamina in your upper body—something every new mom needs after all that carrying, lifting, and cradling. Start with 10 reps and increase as you get stronger.
7. Bridge Pose (Glute Bridge)
Bridge pose is a gentle but powerful move to strengthen your glutes, lower back, and pelvic floor. It’s especially helpful for easing lower back pain and improving posture.Lie on your back with your knees bent and feet flat. As you inhale, lift your hips while squeezing your glutes and engaging your core. Exhale and slowly lower back down.Glute bridges help counteract all that forward bending we do as moms—whether it’s over a changing table or nursing chair. Plus, activating your glutes supports better pelvic alignment and core stability.
8. Bird Dog Exercise
The bird dog is a full-body, low-impact movement that targets core control, back strength, and coordination. It’s perfect for re-engaging your deep abdominal muscles without doing any crunching.Start on all fours. Extend one arm and the opposite leg while keeping your core tight. Hold for a few seconds, then switch sides.This move is great for posture and balance, especially if you’ve been feeling a little wobbly. It also helps rebuild strength in your spine and hips—which take a beating during pregnancy.
9. Modified Side Planks
Side planks are excellent for targeting the obliques, but a full version can be tough postpartum. Enter the modified side plank: same benefits, less strain.Lie on your side, supporting yourself on your forearm with knees bent. Lift your hips off the ground, engaging your side waist and pelvic floor. Hold for 10–15 seconds per side, increasing over time.This movement strengthens your deep core muscles, especially those that are weakened by diastasis recti. It’s also great for stability and spine support—key to preventing back pain.
10. Baby-Wearing Squats
Want a functional workout that doesn’t require extra time or equipment? Baby-wearing squats are a genius way to build leg and core strength while bonding with baby.Strap your baby safely into a carrier (check for ergonomic support) and perform shallow to medium-depth squats. Keep your core engaged, knees behind toes, and move slowly.This workout mimics real-life movements you do daily—like picking up toys or rocking your baby. It also gets your heart rate up just enough to boost energy and mood.
11. Cat-Cow Stretch
This gentle spinal movement is a favorite in postpartum yoga—and for good reason. The cat-cow stretch improves spinal mobility, soothes achy backs, and encourages mindfulness.Start on all fours. Inhale and arch your spine (cow), exhale and round your back (cat), syncing your breath with each movement. The rhythm of this stretch calms your nervous system and brings awareness back to your core and breath.Even a few rounds of cat-cow daily can help release upper body tension and reset your energy.
12. Low-Impact Dance or Movement
Let’s end with something fun! Turn up your favorite playlist and dance it out. Low-impact dance or rhythmic movement can boost endorphins, increase energy, and bring a smile to your face—something every mom deserves.You don’t need choreography—just move however feels good. Wiggle while cooking, sway while holding baby, or get silly during tummy time. Movement doesn’t have to be structured to be powerful.This is about reconnecting with your body and finding joy in motion again.
Conclusion
Postpartum isn’t about perfection—it’s about progress. Whether you’re 6 weeks in or 6 months, these 12 safe postpartum workouts are here to help you rebuild energy, strength, and confidence—one small step at a time.
There’s no rush, no timeline. Just daily doses of gentle movement to remind your body it’s strong, capable, and still yours. Whether you’re walking with baby, breathing deeply in stillness, or dancing around your kitchen, each action is a form of self-love.
So mama, take what you need. Your energy matters. Your healing matters. You matter.
