15 Gentle Postpartum Workouts for Busy Moms

Motherhood is a wild, wonderful ride—and let’s be honest, it’s exhausting too. Your body just did the incredible work of growing and delivering a baby. Now it needs care, love, and gentle support to heal. But with feedings, diaper changes, laundry, and sleep deprivation in the mix, who has time for hour-long workouts? The truth is: you don’t need intense gym sessions to feel strong again. What you need are realistic, soothing, and safe ways to reconnect with your body.Studies show that even 10 minutes of light movement can ease stress, improve circulation, and support postpartum recovery. These 15 gentle postpartum workouts are handpicked for busy moms—no fancy gear, no intense routines, just short, healing movements that honor your journey. Whether you’re breastfeeding in pajamas or bouncing your baby to sleep, there’s something here for you. Let’s move gently, mama—you deserve this.

1. Diaphragmatic Breathing

Diaphragmatic breathing is where postpartum healing begins. Also called “belly breathing,” this technique helps reconnect your core, calm your nervous system, and reset your breath pattern after months of compressed breathing during pregnancy. It’s incredibly grounding and requires nothing more than a few quiet minutes.Start by lying on your back with your knees bent or sitting comfortably. Place one hand on your chest and the other on your belly. Inhale slowly through your nose, letting your belly rise while keeping your chest still. Exhale through your mouth, gently drawing your belly in. Repeat for 3 to 5 minutes.This breathing exercise encourages core muscle activation without strain, especially for moms with diastasis recti. It also helps reduce postpartum anxiety and improves oxygen flow. You can practice it in bed, on the couch, or even during nursing. It’s the first gentle step toward regaining strength and calm in your busy life.

2. Pelvic Tilts

Pelvic tilts are a must-do for healing your pelvic floor and core postpartum. Pregnancy often causes spinal misalignment and weak abdominal muscles. This simple movement retrains your lower back and pelvic area to function properly again.Lie on your back with knees bent and feet flat. As you exhale, gently press your lower back into the floor and tilt your pelvis upward. Hold for a second, then inhale to return to neutral. Repeat for 10 to 15 slow, controlled reps.This movement strengthens deep abdominal muscles, eases lower back pain, and supports pelvic stability. It’s also safe for early postpartum and great for moms recovering from both vaginal and cesarean deliveries. Pelvic tilts are subtle but effective—they restore function without fatigue.

3. Glute Bridges

Your glutes take a hit during pregnancy from changed posture and increased weight. Glute bridges are a safe way to re-engage those muscles and support the pelvis and lower back. They also help with posture, which suffers from long nursing sessions and baby holding.Lie on your back with knees bent and feet flat. Engage your core, squeeze your glutes, and lift your hips toward the ceiling. Hold at the top for a few seconds, then lower down slowly. Do 10–12 reps.This workout strengthens your backside while activating your core and pelvic floor. It also helps with hip alignment, which can become off-kilter after childbirth. You can even add a resistance band later as you regain strength.

4. Seated Marches

Seated marches are a lifesaver for moms who spend hours sitting—whether feeding, rocking, or soothing their baby. They activate your hip flexors, thighs, and core without putting pressure on healing tissues.Sit upright in a chair with your feet flat and knees at 90 degrees. Slowly lift one knee toward your chest, then lower and switch sides. Alternate for 1–2 minutes in a controlled rhythm.This gentle movement improves circulation and energy levels, and helps moms feel active even while seated. It’s great during feeding breaks or when your baby is lying on your lap. It keeps your body engaged and your muscles working—without leaving the chair.

5. Cat-Cow Stretch

The cat-cow stretch is a beautiful way to restore spinal mobility and relieve tension in your upper and lower back. It’s a calming, yoga-inspired move that feels as soothing as it is effective.Begin on all fours with your hands under your shoulders and knees under hips. Inhale as you drop your belly and lift your chest (cow). Exhale as you round your spine and tuck your chin (cat). Repeat for 10 slow breaths.This stretch improves posture, breath awareness, and flexibility—ideal for easing the tightness caused by breastfeeding and baby carrying. Plus, it’s safe for all postpartum bodies and easy to do anytime.

6. Standing Wall Push-Ups

Rebuilding upper body strength after birth doesn’t have to start with floor push-ups. Wall push-ups are a gentle way to tone your arms, shoulders, and chest without stressing your core or back.Stand facing a wall at arm’s length, feet shoulder-width apart. Place your hands on the wall and slowly bend your elbows to bring your chest closer, then push back. Do 10 to 15 reps.These are perfect for regaining functional strength, improving posture, and preventing the rounded shoulders that come with baby care. They’re fast, effective, and require zero equipment—ideal for a mom on the go.

7. Kegel Exercises

Let’s talk about pelvic floor recovery—because it’s essential. Kegel exercises target the muscles that support your bladder, uterus, and bowels. These muscles often weaken during pregnancy and childbirth, leading to leaks or heaviness.To do a Kegel, imagine stopping the flow of urine and hold the contraction for 5 seconds, then relax for 5 seconds. Repeat 10 to 15 times.You can do Kegels anytime, anywhere—while nursing, cooking, or lying in bed. Over time, they help rebuild internal strength, improve control, and prevent pelvic floor dysfunction.

8. Child’s Pose

Child’s pose is the hug your body craves postpartum. It’s a restful yoga pose that gently stretches the back, hips, and shoulders, while promoting deep relaxation and mental calm.Kneel on the floor, bring your big toes together, and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Breathe deeply for 30 seconds to 2 minutes.This pose is ideal after a long day or as a cool-down stretch. It eases tension and creates space in your body, especially when everything feels tight. Modify with a cushion or bolster if needed for comfort.

9. Side-Lying Leg Lifts

Side-lying leg lifts strengthen your hips, thighs, and glutes while supporting pelvic alignment. They’re low impact and easy to do, even if you’re lying beside your sleeping baby.Lie on your side with legs straight and stacked. Slowly lift the top leg up, hold, and lower with control. Do 10–12 reps per side.This movement builds leg strength, improves balance, and supports daily tasks like walking or lifting. It’s perfect for rebuilding stability and coordination post-delivery.

10. Bird-Dog Exercise

The bird-dog is a full-body stabilizer. It activates the core, glutes, and back muscles without strain, which is critical for moms healing from pregnancy-related weakness.Begin on all fours. Extend your right arm forward and left leg back, keeping your spine neutral. Hold briefly, then return and switch sides. Repeat for 8–10 reps.This workout challenges balance and coordination, improves posture, and strengthens your core without crunches—great for diastasis recti.

11. Toe Taps

Toe taps are a gentle but effective way to activate lower abdominal muscles while lying down. They’re safe for early postpartum and especially useful if you’re healing from abdominal separation.Lie on your back with knees bent at 90 degrees in tabletop position. Slowly lower one toe to the floor, then lift it back up and alternate. Perform 10–15 reps per leg.They’re deceptively simple—yet powerful for rebuilding core strength while maintaining control. Always focus on breath and keep your lower back neutral.

12. Chair Squats

Squats are functional and important—but in the postpartum stage, chair squats offer the right level of support. They help build strength in the legs, hips, and core, which are essential for daily mom life.Stand in front of a sturdy chair. Lower yourself into a seated position without collapsing, then press back up. Keep your knees behind your toes and chest lifted.Chair squats mimic real-life movements like sitting, lifting, and bending. They’re great for stamina, and you can modify the depth to match your energy and comfort level.

13. Arm Circles

Caring for a baby puts major stress on your shoulders. Arm circles are a simple way to loosen up tight muscles and improve mobility without equipment or impact.Stand or sit tall and extend your arms out to the sides. Circle them forward for 20 seconds, then backward. Repeat for 2–3 rounds.These are perfect for quick breaks, especially if you’re holding your baby for long stretches. They help relieve tension and build shoulder endurance over time.

14. Walking

Walking may seem basic—but it’s one of the most powerful postpartum movements. It supports circulation, mental clarity, and full-body mobility—plus, it gets you out into fresh air.Start with 5 to 10-minute strolls. Take your baby in a stroller or baby wrap. Focus on breath, posture, and how your body feels.Walking gently boosts cardiovascular health and releases endorphins, improving your mood. It’s also a great way to bond with your baby while getting some movement in.

15. Gentle Stretching Routine

A simple stretching routine can be a beautiful act of self-care. Focus on the hips, hamstrings, chest, and shoulders—areas that hold tension post-birth.Spend 5–10 minutes doing gentle stretches like forward folds, neck rolls, and chest openers. Use slow breathing and soft movements.Stretching helps prevent stiffness, reduces soreness, and improves flexibility. It’s also a mindful way to reconnect with your body at the end of a long day.

Conclusion

You don’t need long workouts, fancy equipment, or a full night’s sleep to feel stronger after birth—you just need consistency and compassion. These 15 gentle postpartum workouts are designed to support healing, boost energy, and help you reclaim your strength without adding stress to your life. They’re short, simple, and mom-approved.

So pick a few moves each day. Breathe deeply. Move with kindness. You’re not just healing—you’re thriving. Your body is incredible. You are powerful. And you, mama, are doing an amazing job.