15 Quick Postpartum Workouts to Support Healing

In fact, studies show that low-impact postpartum workouts can reduce fatigue, improve mood, and even support faster physical recovery. And the best part? You don’t need hours at the gym or fancy equipment. Just 10 to 15 minutes a day can make a big difference!Whether you’re six weeks postpartum or several months in, these 15 quick and effective workouts are designed to help you reconnect with your body, rebuild strength safely, and feel more like you again. Let’s dive in, mama—your healing starts here.

1. Pelvic Floor Activation

Rebuilding your foundation begins with the pelvic floor. After childbirth—especially vaginal deliveries—these muscles may feel weak, unresponsive, or strained.Pelvic floor activation, also known as Kegel exercises, helps reestablish that mind-body connection. Start by lying on your back or sitting in a comfortable position. Take a deep breath, and on the exhale, gently contract the muscles you’d use to stop the flow of urine. Hold for a few seconds, then release.Repeat this movement in short sets throughout the day. As your strength improves, you’ll begin to notice better bladder control, improved posture, and a more stable core. Remember: slow, intentional engagement is key—this isn’t a race.

2. Diaphragmatic Breathing

It may sound too simple, but deep breathing can be incredibly healing. Postpartum diaphragmatic breathing engages the transverse abdominis—your deep core muscles—which often become weakened or overstretched during pregnancy.To begin, lie on your back with knees bent or sit upright. Inhale deeply through your nose, allowing your belly to expand like a balloon. As you exhale, imagine gently pulling your belly button toward your spine.Practice this for a few minutes daily. Over time, it supports core recovery, helps reduce stress (a huge bonus!), and enhances circulation. It’s the perfect workout to do while cuddling your baby.

3. Glute Bridges

Pregnancy often leads to underused glutes and tight hip flexors. Glute bridges reawaken these crucial muscles, stabilizing your pelvis and easing back pain.Lie on your back with knees bent and feet flat. Engage your core and lift your hips toward the ceiling, squeezing your glutes at the top. Hold briefly, then lower slowly.This simple move strengthens your backside, improves posture, and enhances mobility—all without putting pressure on your healing core. You can do them while baby naps or even with your little one lying on your stomach for extra bonding.

4. Heel Slides

Heel slides are a gentle core activation exercise that targets the lower abs without straining your midline, making them ideal if you’re dealing with diastasis recti.Start by lying on your back with knees bent. Slowly slide one heel away from your body while keeping your core engaged, then bring it back. Alternate legs.These help retrain your abdominal wall to function properly again. Focus on keeping your pelvis stable and your breathing steady as you slide each leg. Over time, they help you progress to more dynamic core movements safely.

5. Cat-Cow Stretch

This yoga-inspired stretch offers sweet relief to a sore, stiff spine. It also improves mobility and promotes blood flow—perfect for tired backs after long hours of nursing or rocking your baby.Begin on all fours. Inhale as you drop your belly and lift your head (cow), then exhale while arching your back and tucking your chin (cat).Move slowly through each transition. With regular practice, Cat-Cow stretches improve spinal flexibility and can even ease tension headaches. It’s a grounding, calming movement that benefits both body and mind.

6. Wall Sits

Wall sits are a powerhouse move that strengthen your legs and core without putting pressure on your recovering abdomen.Stand with your back against a wall and slide down until your knees are at a 90-degree angle. Hold this position, engaging your thighs and glutes. Start with 20 seconds and work your way up.This static hold builds endurance and stability in the lower body—a must for new moms constantly lifting, squatting, and carrying baby gear. Plus, it doesn’t require any special space or equipment!

7. Modified Side Planks

Planks might seem intimidating postpartum, but a modified side plank is gentle enough for recovery and effective for strengthening your obliques and pelvic stabilizers.Lie on your side, supporting your upper body with your forearm. Keep your knees bent and lift your hips off the floor. Hold briefly, then lower.This move targets your core without straining healing tissues. As your strength returns, you can extend your legs or add arm movements to increase the challenge gradually.

8. Seated Marches

Short on time or holding your baby? No problem. Seated marches are a fantastic low-impact cardio option that you can do almost anywhere.Sit upright in a chair with your feet flat. Lift one knee toward your chest, then lower and switch legs. Continue in a rhythmic motion for 1–2 minutes.This exercise gets your heart rate up, boosts circulation, and gently engages your core. It’s perfect during feeding sessions or when you’re too tired for a full workout.

9. Bird Dog

Bird Dog is a fan favorite for core recovery. It improves balance, coordination, and spinal alignment—plus, it’s safe for early postpartum.Start on all fours. Extend your right arm and left leg simultaneously, keeping your hips level. Hold, then return to the starting position and switch sides.Focus on slow, controlled movements. Bird Dog activates both your abs and lower back, helping rebuild that essential core stability.

10. Standing Leg Lifts

These require no equipment and target the outer thighs, hips, and glutes—areas that need extra support after birth.Stand tall, holding onto a chair or wall for balance. Lift one leg out to the side, keeping it straight and controlled. Lower and repeat, then switch sides.Standing leg lifts are ideal for moms on the go. They promote pelvic stability, improve balance, and help tone your legs without breaking a sweat.

11. Resistance Band Rows

New moms often struggle with upper back pain from hunching over during feeding and diaper changes. Resistance band rows combat that by strengthening the back and shoulders.Sit or stand, anchor a resistance band, and pull the handles toward your torso, squeezing your shoulder blades together. Keep your core tight and movements controlled.Even light resistance can build strength and improve posture. It’s a great way to reverse the “new mom slouch” and feel strong from the inside out.

12. Gentle Yoga Flow

A gentle postpartum yoga sequence combines breath with slow movements to ease stress, improve flexibility, and reconnect with your body.Focus on poses like Child’s Pose, Cobra, and Low Lunge. These stretches open the hips, lengthen the spine, and calm the nervous system.You don’t need to be a yogi to benefit. Just a few poses each morning can center your mind and support your physical recovery. It’s self-care, healing, and movement rolled into one.

13. Bodyweight Squats

Bodyweight squats mimic real-life mom moves—like picking up your baby or lifting laundry baskets—so building this strength is a game-changer.Stand with feet shoulder-width apart. Lower into a squat, keeping your chest lifted and knees over your ankles. Press through your heels to stand back up.Squats build leg, glute, and core strength while improving mobility. Begin with shallow squats and increase depth as you regain strength and stability.

14. Low-Impact Cardio Walk

A brisk walk can be surprisingly powerful. It boosts endorphins, improves cardiovascular health, and gets you moving without overexertion.Grab the stroller and head outside. Even 10–15 minutes a day helps with postpartum weight loss, clears brain fog, and lifts your mood.Walking is the ultimate accessible workout. Fresh air, sunshine, and gentle movement—what’s not to love?

15. Foam Rolling Recovery

Recovery matters just as much as movement. Foam rolling is a gentle self-massage that relieves muscle tension, promotes circulation, and prevents soreness.Focus on your back, quads, and calves. Roll slowly, breathing deeply into any tight spots. Keep the pressure light, especially if you’re early postpartum.This is a great way to wind down after a workout or long day. Think of it as your mini spa moment—a chance to nurture your body and say thank you for all it’s done.

Conclusion

You’ve just met your new best friend: short, effective workouts that respect your postpartum body and support your healing journey. These 15 exercises aren’t about “snapping back.” They’re about reconnecting, rebuilding, and regaining strength in a way that honors what your body’s been through.

With a few minutes each day, you can boost your energy, reduce discomfort, and feel stronger inside and out. Remember, consistency is key—not perfection. Pick a few favorites, rotate them throughout the week, and give yourself permission to rest when needed.

You are healing. You are powerful. And you’re doing an amazing job.