Whether you’re looking to improve pelvic floor health, restore core strength, or simply enjoy some stress-relieving movement, these 15 healing postpartum workouts are perfect for new moms eager to reconnect with their bodies. Let’s dive in!

1. Pelvic Floor Activation

The pelvic floor muscles endure significant strain during pregnancy and childbirth, making pelvic floor activation exercises a vital part of postpartum recovery. These muscles support the bladder, uterus, and bowel, so rebuilding their strength helps prevent leaks, improve core stability, and promote pelvic health.Pelvic floor activation involves gentle contractions often called “Kegels,” where you tighten and lift the pelvic muscles as if trying to stop urine flow. Begin with slow squeezes held for 3 to 5 seconds, then release fully. Repeat 10 to 15 times, gradually increasing intensity as you feel comfortable.Practicing pelvic floor activation daily can reduce discomfort, aid bladder control, and rebuild confidence in your body’s foundation. It’s subtle, requires no equipment, and can be done anywhere — whether during feeding or quiet moments.

2. Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, is a powerful yet gentle way to engage your core muscles and reduce postpartum stress. After pregnancy, the diaphragm and abdominal muscles need reconditioning, and mindful breathing can help with that.To practice, sit or lie comfortably, placing one hand on your chest and the other on your belly. Breathe deeply through your nose, allowing your belly to rise as you fill your lungs, then exhale slowly through your mouth. This technique not only calms the nervous system but also strengthens the core by activating the deep abdominal muscles.Incorporating diaphragmatic breathing into your routine can ease tension, improve posture, and support pelvic floor recovery — all while offering a moment of calm amid the busyness of new motherhood.

3. Cat-Cow Stretch

The cat-cow stretch is a gentle flow movement that increases spinal flexibility and releases tension in your back — a common area of discomfort for new moms due to carrying and nursing.Start on your hands and knees in a tabletop position. Inhale, arch your back by dropping your belly toward the floor and lifting your head (cow pose). Then exhale, round your spine upward, tucking your chin toward your chest (cat pose). Repeat this slow, rhythmic motion 8 to 10 times.This exercise promotes spinal mobility, improves circulation, and gently massages the abdominal organs. It’s also a wonderful way to reconnect with your breath and body after delivery.

4. Glute Bridges

Glute bridges target the hips, lower back, and glute muscles, which often weaken after pregnancy. Strengthening these muscles helps improve pelvic alignment and reduces the risk of lower back pain.Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Hold for 2 to 3 seconds before lowering slowly.This exercise can be modified by holding the bridge longer or adding small pulses at the top. It’s simple yet effective for restoring strength and stability in key postpartum muscle groups.

5. Wall Push-Ups

Upper body strength is crucial for new moms who frequently lift and carry their babies. Wall push-ups are a safe, low-impact way to tone your arms, shoulders, and chest without straining.Stand facing a wall, placing your hands shoulder-width apart on it. Step your feet back slightly and lower your chest toward the wall by bending your elbows. Push back to the starting position with control.Performing 10 to 15 repetitions improves muscular endurance and supports better posture during baby-carrying tasks. It’s an easy exercise to fit into your day, even during nap time.

6. Seated Marching

Seated marching is a gentle hip and core activation exercise that fits perfectly into a busy mom’s schedule. You can do it while sitting on a chair or sofa, making it accessible even when energy levels are low.Simply sit up tall and alternate lifting your knees as if marching, engaging your lower abdominal muscles. Aim for 10 to 15 marches per leg.This movement encourages hip mobility, strengthens the core, and can boost circulation in the legs—helping to combat postpartum swelling and fatigue.

7. Side-Lying Leg Lifts

Side-lying leg lifts target the hip abductors, important for pelvic stability and balance. These muscles often weaken during pregnancy due to altered posture and weight distribution.Lie on your side with legs extended. Slowly lift your top leg upward, keeping it straight, then lower it back down without touching your other leg. Repeat 10 to 15 times per side.This controlled exercise strengthens the outer thighs and hips, which supports walking and everyday activities while reducing discomfort.

8. Modified Plank

Planks are excellent for core strengthening but can be intense for new moms. Modified planks offer a safe alternative that builds endurance gradually without overstraining your pelvic floor.Start on your hands and knees, keeping your back flat and core engaged. Hold this position for 10 to 20 seconds, working up to longer holds as you regain strength.This exercise improves overall core stability, enhances posture, and protects your back as you navigate the physical demands of motherhood.

9. Ankle Pumps

Ankle pumps are a simple, effective way to increase circulation and reduce swelling in the lower legs—a common postpartum complaint.While seated or lying down, flex your ankles by pulling your toes toward your body, then point them away. Repeat this pumping motion 15 to 20 times per foot.Incorporating ankle pumps daily helps prevent blood clots, alleviates discomfort, and keeps your legs feeling fresh and energized.

10. Neck and Shoulder Rolls

Long hours spent nursing, carrying, and soothing your baby can lead to tension and stiffness in the neck and shoulders. Gentle neck and shoulder rolls release this built-up tightness.Sit or stand comfortably. Slowly roll your shoulders forward in a circular motion 10 times, then reverse direction. For the neck, tilt your head side to side, holding each stretch for a few seconds.This practice improves mobility, reduces muscle tension, and promotes relaxation—making it easier to handle daily mom duties.

11. Standing Hip Abductions

Standing hip abductions strengthen the hip muscles and improve balance, which is essential for postpartum stability.Stand tall and hold onto a sturdy surface for support. Lift one leg out to the side, keeping it straight, then lower it back down. Perform 10 to 15 repetitions on each side.This exercise enhances pelvic alignment, supports walking, and helps restore confidence in movement after childbirth.

12. Bird Dog Exercise

The bird dog exercise improves core strength, coordination, and spinal stability—a triple win for postpartum recovery.Start on hands and knees, engage your core, and extend your right arm forward while simultaneously extending your left leg backward. Hold for a few seconds, then return to starting position. Repeat on the other side.This movement trains balance and engages multiple muscle groups without strain, helping new moms rebuild functional strength.

13. Chair Squats

Chair squats are an accessible way to build lower body strength safely after delivery.Stand in front of a chair with feet hip-width apart. Slowly lower your hips toward the chair as if to sit, keeping your chest up and knees behind toes. Lightly touch the chair with your glutes, then stand back up.This exercise improves mobility, supports daily activities like lifting and bending, and gradually increases strength without overwhelming the body.

14. Gentle Walking

Never underestimate the power of gentle walking! It’s an excellent low-impact cardio workout that boosts energy and mood while encouraging overall circulation.Start with short, comfortable walks, gradually increasing distance as your strength improves. Walking outdoors also offers fresh air and mental relaxation, which new moms deeply appreciate.Incorporating regular walks helps maintain a healthy weight, supports cardiovascular health, and promotes mental well-being.

15. Restorative Yoga Breathing

Finally, restorative yoga breathing offers a peaceful way to relax your body and mind, reduce stress, and promote healing.Sit or lie comfortably, focusing on slow, deep breaths that expand your belly and chest. This mindful breathing helps activate the parasympathetic nervous system, which calms the body.Integrating this practice into your routine supports emotional balance and physical recovery—an essential combination for new moms.

Conclusion

Recovering from childbirth is a journey that deserves kindness and patience. These 15 healing postpartum workouts are designed to honor your body’s pace while steadily rebuilding strength, flexibility, and confidence. By incorporating gentle movement, mindful breathing, and restorative stretches, you’ll nurture not just your physical wellness but your emotional resilience too. Remember, the goal isn’t perfection — it’s progress, self-care, and embracing the incredible strength you have as a new mom. Start small, listen to your body, and enjoy this empowering step toward your healthiest self!