Whether you’re a first-time mom or adding another bundle of joy to your family, these 15 healing postpartum workouts are designed to support your body’s recovery while boosting your wellbeing. Let’s dive into these safe, effective moves that will help you feel energized, strong, and ready for motherhood’s beautiful journey.

1. Pelvic Floor Activation

The pelvic floor muscles work hard during pregnancy and childbirth, supporting your bladder, uterus, and bowels. After delivery, these muscles often need extra attention to regain strength and function. Pelvic floor activation exercises, also known as Kegels, are gentle yet powerful ways to restore this crucial support system.To start, imagine you’re stopping the flow of urine midstream. Contract those muscles and hold the squeeze for five seconds, then relax for five seconds. Repeat this sequence 10 to 15 times, three times a day. These exercises not only prevent urinary incontinence but also enhance core stability, improving your overall posture.Integrating pelvic floor activation into your daily routine is simple and effective. Whether sitting with your baby or lying down, these exercises can be done discreetly anytime—perfect for busy new moms aiming to heal and strengthen.

2. Diaphragmatic Breathing Techniques

Breathing might seem automatic, but learning to breathe deeply and correctly can transform your postpartum recovery. Diaphragmatic breathing, or belly breathing, engages your core muscles and promotes relaxation, which is vital during this emotional phase.To practice, sit or lie comfortably and place one hand on your belly. Inhale deeply through your nose, allowing your belly to rise as you fill your lungs. Exhale slowly through your mouth, feeling your belly fall. Repeat this for several minutes, focusing on slow, mindful breaths.This technique not only reduces stress but also activates your deep core muscles, helping to heal abdominal separation (diastasis recti) common after pregnancy. Plus, it enhances oxygen flow to your muscles, boosting energy and recovery.

3. Modified Bridges

Glute strength is essential postpartum to support your lower back and improve pelvic alignment. Modified bridges offer a gentle yet effective way to build these muscles without overexertion.Lie on your back with knees bent and feet flat on the floor hip-width apart. Engage your core and squeeze your glutes as you lift your hips toward the ceiling. Hold for a few seconds at the top, then slowly lower down. Aim for 10 to 15 repetitions.This exercise reduces back pain, improves posture, and reactivates muscles that might have been dormant during pregnancy. Remember, controlled movement and proper form are key to avoiding strain.

4. Heel Slides

Heel slides are a simple movement that gently engages your core and hips, aiding circulation and reducing stiffness.Lie on your back with knees bent. Slowly slide one heel away from your body, straightening the leg while keeping your back pressed to the floor. Return the foot to the starting position and switch sides. Repeat 10 times on each leg.This low-impact exercise promotes hip mobility and encourages blood flow—especially beneficial if you’ve been mostly resting. Heel slides help in restoring coordinated muscle activation essential for everyday movements.

5. Cat-Cow Stretch

Back pain and stiffness are common postpartum complaints due to changes in posture and carrying your baby. The cat-cow stretch improves spinal flexibility and relieves tension in the back and neck.Begin on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your head and tailbone toward the ceiling (cow). Exhale as you round your spine, tucking your chin and pelvis (cat). Repeat this fluid motion for 8 to 10 rounds.This gentle stretch encourages movement through the spine, improves circulation, and calms the nervous system, making it a perfect addition to your daily routine.

6. Side-Lying Leg Lifts

Side-lying leg lifts target the hip abductors, which stabilize the pelvis—a crucial function postpartum to reduce lower back and hip pain.Lie on your side with legs stacked and slightly bent. Keeping your core engaged, lift your top leg toward the ceiling slowly, hold for a second, then lower with control. Complete 10 to 15 repetitions per side.This exercise helps rebuild balance and strength in the hips, preventing pelvic misalignment and encouraging a smooth transition back into more active workouts.

7. Seated Marching

Seated marching is an excellent way to increase circulation, gently engage hip flexors, and improve coordination, especially if you’re still cautious about standing or walking for long periods.Sit tall on a sturdy chair with feet flat on the floor. Lift one knee toward your chest, then lower it back down and repeat with the other leg in a marching motion. Perform for 1 to 2 minutes.This movement warms up your muscles, energizes your body, and is perfect for incorporating into your day without needing much space or equipment.

8. Wall Push-Ups

Upper body strength supports daily activities like lifting and holding your baby. Wall push-ups are a safe, low-impact way to build arm and shoulder muscles without straining.Stand about arm’s length from a wall, placing your palms flat against it at shoulder height. Slowly bend your elbows, bringing your chest toward the wall, then push back to the start. Aim for 10 to 15 repetitions.This exercise improves posture, reduces upper back tension, and can be progressed by moving your feet further from the wall as strength increases.

9. Bird-Dog Exercise

The bird-dog is a full-body exercise that enhances core stability, balance, and spinal alignment, all essential for postpartum function.Start on hands and knees. Extend your right arm forward and left leg back simultaneously, keeping your spine neutral. Hold briefly, then return and switch sides. Repeat 10 times per side.This exercise strengthens deep core muscles, promotes coordination, and prepares your body for everyday movements like lifting and carrying your baby.

10. Kegel Exercises

Reinforcing pelvic floor health through Kegels can’t be overstated for postpartum recovery. These exercises improve bladder control, sexual health, and core strength.To do a Kegel, contract your pelvic muscles as if stopping urine flow. Hold for five seconds, release for five seconds. Repeat 15 times, three times a day.Consistency is key, and proper technique ensures you’re engaging the right muscles, not your glutes or abdomen. Over time, you’ll notice better pelvic support and reduced discomfort.

11. Standing Hip Circles

Hip circles improve pelvic mobility and can relieve tightness around the hips and lower back.Stand tall, place hands on hips, and gently rotate your hips in slow, controlled circles. Perform 10 rotations forward, then 10 backward.Incorporate these into your warm-up or cool-down to ease stiffness and promote joint health, making movement more comfortable as you heal.

12. Clamshells

The clamshell strengthens your outer hip muscles, which play a vital role in pelvic stability and posture.Lie on your side with knees bent, feet together. Keeping feet touching, lift the top knee as high as possible without twisting your pelvis. Lower slowly. Repeat 10 to 15 times per side.This targeted exercise helps prevent lower back pain and supports proper alignment as you regain strength.

13. Gentle Walking

Walking is a simple, accessible way to enhance cardiovascular health, improve mood, and gently rebuild endurance postpartum.Start with short, slow walks and gradually increase duration and pace as you feel stronger. Walking outdoors offers fresh air, vitamin D, and a mental health boost.This low-impact exercise supports weight management and energy levels, making it a perfect foundation for returning to fitness.

14. Child’s Pose Stretch

Child’s pose is a restorative yoga posture that relaxes the spine, hips, and shoulders.Kneel on the floor, widen your knees, sit back onto your heels, and stretch your arms forward, lowering your forehead to the ground. Breathe deeply and hold for 30 to 60 seconds.This pose calms your nervous system, reduces tension, and provides gentle stretching to tired muscles.

15. Modified Side Plank

Side planks strengthen your obliques and improve core endurance with modifications to reduce strain.Lie on your side, supporting your upper body on your forearm with knees bent. Lift your hips off the floor, forming a straight line from head to knees. Hold 10-20 seconds, then lower. Repeat 3-5 times per side.This exercise promotes lateral core strength, essential for balance and functional movement.

Conclusion

Navigating postpartum recovery is a journey that deserves patience, love, and thoughtful care. These 15 healing postpartum workouts provide a balanced, safe approach to restoring strength, flexibility, and energy. By integrating these exercises into your routine, you’re supporting your body’s natural healing while boosting your confidence as a new mom. Remember, every movement counts—listen to your body, progress at your own pace, and celebrate each milestone. Your wellbeing matters, and with these gentle workouts, you’re taking powerful steps toward a healthy, vibrant postpartum life.