20 Effective Postpartum Workouts for New Moms in 2025
1. Pelvic Floor Strengthening Exercises
The pelvic floor muscles, often overlooked, are the unsung heroes of postpartum recovery. These muscles support your bladder, uterus, and bowel, and pregnancy stretches them considerably. Strengthening the pelvic floor is crucial to prevent common postpartum issues like urinary incontinence and pelvic organ prolapse.Kegel exercises are the best-known way to target this area. To perform them correctly, imagine you are stopping the flow of urine midstream. Contract these muscles, hold for about five seconds, then release slowly. Repeating this 10 to 15 times per session, three times a day, gradually rebuilds strength and endurance.What makes pelvic floor exercises so effective is their accessibility—you can do them anywhere, whether nursing, sitting at your desk, or even lying down. Over weeks and months, consistent practice leads to improved muscle tone, better bladder control, and enhanced support for your abdominal muscles, laying the foundation for other postpartum workouts.
2. Diaphragmatic Breathing for Core Engagement
Deep, diaphragmatic breathing is a powerful yet simple tool to reconnect with your core muscles after childbirth. During pregnancy, your diaphragm’s mobility often decreases due to the expanding uterus, which also affects your abdominal muscles. Diaphragmatic breathing helps engage the deep core, which is essential for postpartum healing.To practice, find a comfortable seated or lying position. Place one hand on your chest and the other on your belly. Breathe in slowly through your nose, allowing your belly—not your chest—to rise. Then, exhale gently through your mouth, feeling your abdomen contract. This focused breathing helps activate the transverse abdominis, your body’s natural corset.Not only does diaphragmatic breathing build core strength, but it also calms your nervous system. This relaxation effect can help reduce postpartum anxiety and stress while promoting better oxygen flow and circulation. Incorporating this technique daily sets the stage for safe, effective movement and overall wellbeing.
3. Modified Bridge Pose
The modified bridge pose is a gentle yet effective way to strengthen your glutes, lower back, and hamstrings, all of which can become weak or tight after pregnancy and delivery. Strengthening these muscles supports pelvic stability and improves posture, which is essential when lifting and carrying your baby frequently.To do this exercise, lie on your back with knees bent and feet flat on the floor, hip-width apart. Engage your abdominal muscles lightly to protect your spine, then press through your heels and lift your hips toward the ceiling. Hold for three to five seconds, then slowly lower back down. Repeat for 10 to 15 reps.This movement encourages proper hip extension and opens up the chest and shoulders as a bonus. It’s low-impact, so it’s safe for most postpartum stages, but it also enhances circulation in the pelvic region, which helps reduce swelling and stiffness. Over time, you’ll find improved strength that eases daily activities and supports your core recovery.
4. Heel Slides for Hip Mobility
Heel slides are an excellent early postpartum exercise to gently promote hip mobility and re-engage your core muscles. Because this movement keeps your back on the floor, it minimizes strain on healing tissues while improving flexibility and coordination.Start lying flat with your knees bent and feet on the floor. Slowly slide one heel away from your body, straightening your leg while maintaining contact with the surface. Bring it back to the starting position and repeat on the other side. Aim for 10 repetitions per leg.Heel slides activate your hip flexors and deep abdominal muscles in a controlled manner. This movement helps ease stiffness from prolonged sitting or breastfeeding positions and prepares your lower body for more dynamic exercises later on. Incorporating heel slides daily aids in regaining a natural walking pattern and smoother hip function.
5. Cat-Cow Stretch for Spinal Flexibility
The cat-cow stretch is a gentle yoga-inspired movement that helps release tension in your back and neck—areas often tight after pregnancy and caring for a newborn. It improves spinal flexibility and promotes healthy posture, especially important when nursing or holding your baby for long periods.Begin on your hands and knees, ensuring your wrists align under your shoulders and knees under your hips. As you inhale, arch your back, lifting your chest and tailbone toward the ceiling (cow pose). Exhale and round your spine, tucking your chin and pelvis toward your belly (cat pose). Flow slowly through 8 to 10 rounds.Besides enhancing spinal mobility, this stretch encourages mindful breathing, which relaxes muscles and reduces stress. Performing cat-cow regularly can alleviate back discomfort and prepare your body for more strenuous movements, all while fostering a calming moment in your busy day.
6. Side-Lying Leg Lifts for Hip Stability
Hip stability is often compromised during pregnancy and postpartum due to hormonal changes and altered gait. Side-lying leg lifts strengthen the gluteus medius, a key muscle for pelvic alignment and walking mechanics.Lie on your side with your legs stacked and knees slightly bent for support. Keep your core engaged and slowly lift your top leg upward, maintaining steady hips. Lower it with control. Perform 10 to 15 repetitions on each side.Strengthening this muscle helps reduce the risk of pelvic pain and low back strain. Because it’s a controlled, low-impact exercise, side-lying leg lifts are suitable throughout postpartum recovery and can be done comfortably even during busy days with a newborn.
7. Seated Marching for Coordination
Seated marching is a fantastic, low-impact way to gently engage your hip flexors, improve circulation, and build coordination during early postpartum stages when standing exercises may be too demanding.Sit tall on a stable chair with feet flat on the floor. Lift one knee toward your chest and then lower it back down. Alternate legs in a rhythmic marching motion for one to two minutes.This exercise helps wake up your lower body muscles without straining your healing core. You can do it while breastfeeding or resting, making it easy to fit into your day. Over time, seated marching builds strength that supports standing and walking activities.
8. Wall Push-Ups for Upper Body Strength
Upper body strength often takes a hit during postpartum due to the constant lifting and carrying of your baby. Wall push-ups are an accessible way to rebuild strength in your chest, shoulders, and arms without overtaxing your recovering body.Stand facing a wall, feet about an arm’s length away. Place your palms on the wall at shoulder height and slowly bend your elbows, bringing your chest toward the wall. Push back to the starting position. Aim for 10 to 15 repetitions.This exercise improves muscle tone and posture, which can help prevent the rounded shoulders and back pain many new moms experience. Wall push-ups are easy to modify by stepping closer or farther from the wall to adjust intensity.
9. Bird-Dog Core Stability Exercise
The bird-dog is a fantastic full-body exercise focusing on core stability and balance, both essential for postpartum fitness and injury prevention.Begin on your hands and knees in a tabletop position. Extend your right arm forward and your left leg backward simultaneously, keeping your spine neutral. Hold for a few seconds before returning to the start. Alternate sides, completing 10 reps each.This movement activates the deep abdominal muscles and strengthens the back and glutes, improving posture and coordination. Bird-dogs encourage mindful movement and help reduce the risk of back pain caused by weak core muscles.
10. Kegel Exercises for Pelvic Health
Regularly doing Kegel exercises to strengthen your pelvic floor muscles is one of the simplest yet most important postpartum workouts. These muscles bear the brunt of childbirth and need dedicated attention.To perform Kegels, contract the muscles you use to stop the flow of urine and hold for five seconds before relaxing. Repeat this 10 to 15 times per session, three times a day.Consistent practice can help prevent urinary leakage, support your uterus’s return to its normal position, and enhance your overall core strength. The beauty of Kegels is you can do them discreetly, anytime and anywhere.
11. Gentle Walking for Cardiovascular Health
After the initial postpartum healing phase, gentle walking is one of the safest and most effective ways to boost your cardiovascular health and overall stamina. Walking increases blood flow, promotes mental wellbeing, and encourages gradual weight management without putting undue stress on your body.Start with short, slow-paced walks around your home or neighborhood, gradually increasing duration and intensity as you feel stronger. Walking with your baby in a stroller can also double as quality bonding time. Remember to wear supportive shoes and maintain good posture to protect your back and pelvis.This simple activity helps you reconnect with your body while enjoying fresh air and light movement. Walking not only supports physical recovery but also enhances mood and energy levels—something every new mom appreciates.
12. Modified Plank for Core Strength
Planks are renowned for building core strength, but traditional planks can be too intense immediately postpartum. The modified plank is an excellent alternative that allows you to engage your abdominal muscles safely.Begin on your hands and knees, lowering onto your forearms while keeping your back flat and core engaged. Hold the position for 10 to 20 seconds, gradually increasing the hold time as your strength improves.This exercise strengthens the transverse abdominis and supports spinal stability, which are key to reducing back pain and improving posture after pregnancy. Modified planks also enhance endurance, making daily movements easier.
13. Standing Side Leg Raises
Standing side leg raises target the outer thighs and hips, helping restore hip strength and balance after pregnancy. This exercise supports pelvic alignment and eases discomfort caused by weak stabilizer muscles.Stand tall, holding onto a chair or wall for balance. Slowly lift one leg out to the side without tilting your torso. Lower the leg with control and repeat 10 to 15 times on each side.This movement improves muscular endurance and balance, which are essential for carrying your baby and maintaining good posture. Because it requires minimal equipment, standing leg raises are easy to incorporate into your daily routine.
14. Child’s Pose for Relaxation and Stretching
Postpartum recovery isn’t just about building strength—it’s also about finding moments to rest and stretch. The child’s pose is a gentle yoga stretch that relaxes the lower back, hips, and shoulders, areas often tight from caregiving duties.Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground. Breathe deeply and hold the position for 30 seconds to a minute.This pose promotes relaxation, improves flexibility, and relieves tension. It’s perfect for winding down after a busy day or as a soothing break during workout sessions.
15. Heel Raises for Calf Strength
Heel raises strengthen your calf muscles, which support your ankles and feet—a crucial area often neglected during postpartum recovery. Carrying and walking with a baby places extra load on your lower legs.Stand with feet hip-width apart, holding onto a chair or counter for balance. Slowly rise onto your toes, lifting your heels off the ground, then lower back down with control. Perform 15 to 20 repetitions.Strengthening calves improves balance and reduces fatigue during daily activities. Heel raises also stimulate circulation in your lower limbs, preventing swelling and discomfort.
16. Seated Side Bends for Core Flexibility
Seated side bends gently stretch and strengthen your oblique muscles, which support your torso’s side movement and stability. This exercise enhances your range of motion and eases tension in the lower back.Sit upright on a chair or the floor with legs crossed. Reach one arm overhead and lean to the opposite side, feeling a stretch along your torso. Hold briefly, return to center, and switch sides. Repeat 8 to 10 times per side.These movements promote spinal mobility and help relieve stiffness from prolonged nursing or holding your baby. They also encourage mindful breathing and posture awareness.
17. Wall Sits to Build Leg Endurance
Wall sits are a fantastic way to strengthen your quadriceps and glutes without stressing your joints. This exercise improves muscular endurance, supporting activities like lifting and carrying your child.Stand with your back flat against a wall, feet shoulder-width apart. Slowly slide down into a seated position as if sitting on an invisible chair. Hold for 20 to 30 seconds and gradually increase your hold time.Wall sits enhance lower body strength and help stabilize your pelvis and spine, which is crucial for preventing postpartum back pain. They require no equipment and can be performed in small spaces.
18. Cat-Cow Flow for Spinal Mobility
Returning to the cat-cow flow offers a gentle, dynamic way to increase spinal mobility and ease tension in your back and neck. This yoga-inspired movement also coordinates breathing with movement for calming effects.Start on your hands and knees. Inhale, arch your back and lift your head (cow pose). Exhale, round your spine and tuck your chin (cat pose). Move slowly and rhythmically through 8 to 10 cycles.This flow enhances flexibility, encourages better posture, and supports a calm mind—perfect for busy moms needing a mindful break.
19. Side Plank for Oblique Strength
Side planks target your oblique muscles, crucial for rotational strength and core stability. Strengthening this area supports your back and helps restore abdominal function postpartum.Lie on your side with your elbow under your shoulder and legs stacked. Engage your core and lift your hips off the ground, creating a straight line from head to feet. Hold for 10 to 20 seconds, then switch sides.Side planks build endurance and balance, helping you manage daily lifting tasks with less strain. This exercise also improves overall core integration.
20. Walking Lunges for Lower Body Strength
Walking lunges are a dynamic workout that strengthens the thighs, glutes, and core, supporting your overall mobility and endurance. Postpartum, building leg strength is essential for daily activities and energy.Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Push off the back foot and step forward with the other leg, continuing the movement in a walking pattern. Perform 10 to 15 lunges per leg.While this exercise is more advanced, you can modify it by holding onto a stable surface for balance. Walking lunges improve coordination, strengthen multiple muscle groups, and boost cardiovascular health.
