20 Effective Postpartum Workouts to Burn Baby Fat

1. Walking

Walking is one of the safest and most accessible postpartum workouts for new moms. It requires no special equipment and can be easily integrated into your daily routine. Starting with short, slow-paced walks helps improve blood circulation, which is crucial for healing after childbirth. It also encourages movement without placing undue stress on your recovering muscles and joints.The beauty of walking lies in its adaptability — whether you stroll around your home, park, or neighborhood, it gently stimulates your cardiovascular system and boosts calorie burn. Additionally, it offers a mental health boost, helping to ease feelings of postpartum fatigue or mood swings by getting fresh air and some light sunshine.As you regain strength, you can gradually increase your pace and the duration of your walks. This progressive approach will help you build endurance and promote fat loss effectively. Walking also strengthens leg muscles and can help tone your lower body, making it a foundational workout to burn baby fat safely.

2. Pelvic Tilts

Pelvic tilts are essential for postpartum recovery because they focus on realigning the pelvis and strengthening the deep abdominal muscles. Pregnancy and childbirth can cause pelvic misalignment and weaken your core, leading to discomfort and posture problems. Pelvic tilts help restore balance and reduce back pain.To do this exercise, lie on your back with knees bent and feet flat on the floor. Engage your abdominal muscles and gently tilt your pelvis so your lower back presses into the floor. Hold the position briefly, then release. This movement encourages core muscle activation and helps reconnect your mind with your body after delivery.Incorporating pelvic tilts into your daily routine promotes pelvic stability, which is crucial for safely performing more advanced exercises later on. They are gentle yet effective and can be done multiple times a day, especially during the early postpartum phase.

3. Kegel Exercises

Kegel exercises are a must-do for all postpartum moms. These workouts strengthen the pelvic floor muscles, which support your bladder, uterus, and bowel. During pregnancy and delivery, these muscles can become stretched and weak, sometimes causing issues like urinary incontinence or pelvic organ prolapse.To perform Kegels, tighten the muscles you would use to stop urinating. Hold the contraction for a few seconds before relaxing. Repeat this several times throughout the day. The best part is you can do Kegels anytime — while feeding your baby, sitting at your desk, or even lying down.Regular pelvic floor strengthening improves muscle tone and enhances core stability, which is vital for overall postpartum recovery. Strong pelvic muscles also contribute to better sexual health and reduced risk of future pelvic problems.

4. Modified Planks

Planks are fantastic for strengthening the entire core, but postpartum moms need to approach them with care. Modified planks, performed on your forearms and knees instead of toes, reduce strain while still engaging abdominal, back, and shoulder muscles effectively.Begin by getting into a forearm plank position but keep your knees on the ground. Maintain a straight line from your head to your knees, avoid sagging hips or arching your back. Hold the position for as long as comfortable, focusing on slow, controlled breathing.This exercise rebuilds your core strength gradually, helping improve posture and alleviate common postpartum back pain. With time and consistency, you can progress to full planks and other core workouts, but modified planks are a gentle starting point.

5. Bridge Pose

The bridge pose is a wonderful postpartum workout that strengthens your glutes, lower back, and core while also improving hip mobility. It counteracts the effects of prolonged sitting and can relieve tension caused by carrying and breastfeeding your baby.To perform the bridge, lie on your back with knees bent and feet hip-width apart on the floor. Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Hold the pose briefly before slowly lowering your hips back down.Practicing this pose regularly not only tones your posterior muscles but also helps stabilize your pelvis, improving overall balance and core engagement. It’s a restorative yet strengthening move that fits beautifully into a postpartum workout routine.

6. Seated Ball Squeezes

Seated ball squeezes are an easy exercise to tone the inner thighs, a muscle group often neglected but important for pelvic alignment and stability. This exercise can be done comfortably while you’re sitting, making it convenient during feeding or downtime.Simply place a small exercise ball or firm pillow between your knees while seated. Gently squeeze the ball with your knees, hold for a few seconds, then release. Repeat this movement for several reps, focusing on controlled muscle engagement.Besides toning the inner thighs, this exercise promotes better circulation and helps counteract muscle weakness caused by postpartum inactivity. It’s a subtle but effective addition to your postpartum fitness plan.

7. Cat-Cow Stretch

The cat-cow stretch is a soothing yoga flow that mobilizes your spine, releases tension, and gently activates your core muscles. It’s particularly beneficial postpartum as it addresses back stiffness and encourages better posture.Starting on your hands and knees, inhale while dropping your belly toward the floor and lifting your chest and tailbone (cow pose). Exhale as you round your back toward the ceiling and tuck your chin (cat pose). Coordinate your breath with each movement for enhanced relaxation.This dynamic stretch improves spinal flexibility, strengthens the abdominals, and reduces postpartum back discomfort. It’s an excellent daily practice that balances strengthening with gentle movement and stress relief.

8. Wall Push-Ups

Wall push-ups provide a low-impact way to build upper body strength during postpartum recovery. They work the arms, chest, and shoulders without putting excessive pressure on joints or core muscles.Stand facing a wall with feet hip-width apart. Place your hands on the wall at shoulder height and slowly bend your elbows to bring your chest closer. Push back to the starting position, keeping movements slow and controlled.This exercise helps new moms regain upper body tone and stability, essential for everyday activities like lifting and carrying the baby. It’s easy to modify by adjusting hand placement or stepping further back to increase difficulty gradually.

9. Chair Squats

Chair squats are a safe way to strengthen your legs and glutes while maintaining balance support. This workout targets the large muscles of the lower body, helping burn calories and improve mobility postpartum.Stand in front of a sturdy chair with feet shoulder-width apart. Slowly lower yourself as if sitting down, lightly touching the chair before standing back up. Keep your weight on your heels and chest lifted throughout.Incorporating chair squats enhances muscle endurance and joint health. They also promote better posture and prepare your legs for more intense postpartum exercises, making them a vital stepping stone in your fitness journey.

10. Leg Slides

Leg slides are a gentle core and hip mobility exercise that reengages your abdominal muscles without strain. This movement helps improve pelvic alignment and flexibility, which are often affected by pregnancy.Lie on your back with knees bent and feet flat. Slowly slide one foot away from your body along the floor, keeping your pelvis stable. Return the leg to starting position and alternate sides.This exercise strengthens the lower abdominal muscles and supports pelvic stability, making it excellent for early postpartum workouts. It helps retrain your core in a controlled manner, reducing the risk of injury.

11. Heel Slides

Heel slides similarly focus on reactivating the lower abs and improving hip flexibility postpartum. This controlled movement can ease tension and build foundational strength for more dynamic exercises later.Lying on your back, bend your knees and place feet flat. Slowly slide one heel forward until your leg is nearly straight, then return. Repeat on the other side.Heel slides improve pelvic stability and core endurance, which helps alleviate postpartum discomfort. They are easy to perform and can be integrated into daily recovery routines for gradual progress.

12. Arm Circles

Arm circles are a gentle way to improve shoulder mobility and increase upper body blood flow. Postpartum moms often experience tightness in the shoulders from breastfeeding and carrying their baby, making this exercise particularly helpful.Stand or sit with arms extended out to the sides. Make small, controlled circles, gradually increasing the size. Reverse the direction after a set time to balance muscle activation.This simple movement helps reduce stiffness, build endurance, and improve posture. It also enhances circulation, making it a perfect warm-up or active break during your day.

13. Side-Lying Leg Lifts

Side-lying leg lifts target the hips and outer thighs, important for pelvic stability and lower body strength. This exercise avoids excessive spinal pressure, making it safe for postpartum recovery.Lie on one side with legs stacked. Lift the top leg upward, hold briefly, then slowly lower. Repeat for several reps before switching sides.Regularly performing side leg lifts strengthens hip muscles, improves balance, and supports functional movement. This can help reduce common postpartum aches and prepare you for more challenging workouts.

14. Bird Dog Exercise

The bird dog is a fantastic core and balance exercise that activates the back and abdominal muscles simultaneously. It encourages coordination and strengthens your midsection gently.Begin on hands and knees, extend your right arm forward and left leg back, keeping your spine neutral. Hold briefly, then return to starting position and switch sides.This exercise promotes core stability, reduces lower back pain, and helps regain postural control, which is often affected after pregnancy. Its slow, deliberate movements make it ideal for postpartum fitness.

15. Seated Marching

Seated marching is a low-impact movement that strengthens the core and hip flexors without putting pressure on the joints. It’s especially useful in the early weeks after delivery when mobility may be limited.Sit tall in a chair with feet flat. Lift one knee toward your chest, lower it, and then repeat with the other leg, mimicking a marching motion.This activity increases circulation and gently re-engages core muscles. It’s easy to do anywhere, even during feeding breaks, making it a practical addition to your routine.

16. Standing Side Leg Lifts

Standing side leg lifts tone the hips and outer thighs and improve balance. This exercise helps correct pelvic alignment and supports functional movement patterns.Stand upright with feet hip-width apart. Lift one leg to the side without leaning your torso. Hold the position, then slowly lower. Repeat on the other side.This movement strengthens stabilizer muscles, aiding posture and reducing the risk of falls. It’s an effective way to target often underused muscles postpartum.

17. Clamshells

Clamshells are excellent for targeting the gluteus medius, a key muscle for pelvic stability and posture. Strengthening this muscle helps alleviate lower back pain and supports core recovery.Lie on your side with knees bent and feet together. Open your top knee like a clamshell while keeping your feet in contact, then close slowly.This exercise builds hip strength and promotes balanced muscle function. It’s gentle, making it perfect for gradual postpartum strengthening.

18. Toe Taps

Toe taps engage the lower abdominal muscles in a controlled way that’s safe for postpartum bodies. This movement helps tone your core and improves muscle endurance.Lie on your back with legs in a tabletop position. Slowly lower one foot to tap the floor, then bring it back up. Alternate legs with steady, controlled motion.Toe taps help recondition the transverse abdominis muscle, crucial for abdominal support. Performing them regularly enhances core stability and aids fat loss.

19. Modified Bicycle Crunches

Modified bicycle crunches target the abdominal muscles and obliques with less strain on the neck and back. This makes them suitable for postpartum women rebuilding core strength.Lie on your back with knees bent. Slowly bring one elbow toward the opposite knee while extending the other leg, then switch sides, moving slowly and deliberately.This exercise tones the core, improves rotational strength, and aids in reducing postpartum belly fat. Modifications help avoid discomfort and injury.

20. Deep Breathing with Core Engagement

Deep diaphragmatic breathing combined with core engagement supports relaxation and strengthens the transverse abdominis, the deepest abdominal muscle.Inhale deeply, allowing your belly to rise. As you exhale, gently draw your navel toward your spine, activating your core. Hold briefly, then repeat.This technique helps reduce stress, improve oxygen flow, and supports internal muscle recovery. It’s a simple yet powerful tool for postpartum healing and fitness.

Conclusion

Postpartum fitness is a journey marked by patience and self-care. These 20 effective workouts are designed to gently support your body’s healing while helping you burn baby fat and regain strength. Remember, consistency is key—listen to your body, progress gradually, and consult your healthcare provider when necessary. Embracing these low-impact exercises will not only boost your physical health but also uplift your mood and confidence as you navigate motherhood.

Start with what feels right, celebrate every small victory, and enjoy the empowering process of reclaiming your body post-baby!