20 Gentle Postpartum Workouts for New Moms

These workouts focus on rebuilding your core, strengthening your pelvic floor, improving flexibility, and releasing tension. Whether you have 5 minutes or 30, you can ease into these exercises with confidence. Let’s dive in!

1. Pelvic Floor Activation

The pelvic floor muscles are the foundation of your core and play a vital role in postpartum recovery. Pregnancy and childbirth can weaken these muscles, leading to discomfort or incontinence. Pelvic floor activation exercises help you reconnect with these muscles and rebuild strength gradually.To perform pelvic floor contractions, find a comfortable seated or lying position. Imagine you are gently stopping the flow of urine midstream—this action tightens your pelvic floor muscles. Hold the contraction for 3 to 5 seconds, then release fully. Repeat 10 to 15 times, aiming to perform this exercise multiple times a day.Starting with pelvic floor activation improves bladder control, supports pelvic organs, and prepares your core for more demanding workouts down the line. Best of all, you can do these discreetly anytime—while nursing or relaxing.

2. Diaphragmatic Breathing

Breathing deeply isn’t just calming; it’s also a powerful way to engage your core muscles postpartum. Diaphragmatic breathing helps activate your deep abdominal muscles, which support your spine and pelvic floor.Sit or lie down comfortably. Place one hand on your chest and the other on your belly. Take a slow, deep breath through your nose, focusing on expanding your belly as you inhale, rather than your chest. Exhale slowly through your mouth. Repeat for 5 to 10 breaths.This mindful breathing reduces stress, lowers blood pressure, and encourages relaxation—a perfect combination for new moms navigating sleepless nights. Plus, it gently primes your core for upcoming exercises.

3. Cat-Cow Stretch

The Cat-Cow stretch is a gentle way to improve spinal mobility and relieve the back tension that many new moms experience from nursing and carrying their baby. This dynamic stretch helps loosen tight muscles and encourages better posture.Start on all fours with your wrists under your shoulders and knees under your hips. Inhale and arch your back, lifting your head and tailbone toward the ceiling (Cow pose). Exhale, rounding your spine, tucking your chin and pelvis (Cat pose). Flow between these two positions slowly for 10 to 15 rounds.This simple movement warms up your spine, increases flexibility, and reduces stiffness, preparing your back for more active movements.

4. Glute Bridges

Glute bridges are excellent for strengthening your hips, lower back, and core, which often weaken postpartum. Strong glutes support your pelvic alignment and reduce lower back pain.Lie on your back with knees bent, feet flat on the floor hip-width apart. Engage your core and squeeze your glutes as you lift your hips off the floor until your body forms a straight line from shoulders to knees. Hold for 2 seconds, then slowly lower down. Repeat 12 to 15 times.This exercise improves hip stability, enhances posture, and supports everyday activities like lifting and carrying your baby safely.

5. Wall Push-Ups

Wall push-ups provide a gentle way to strengthen your arms, shoulders, and chest without placing too much strain on your body. They are especially helpful if you’re easing back into upper body workouts postpartum.Stand about arm’s length away from a wall. Place your palms flat on the wall at shoulder height. Slowly bend your elbows, bringing your chest toward the wall while keeping your body straight. Push back to the starting position. Aim for 10 to 15 repetitions.This exercise improves muscular endurance, helps correct posture, and supports the upper body strain caused by baby care.

6. Seated Marching

Seated marching is a low-impact workout that helps improve hip mobility and core engagement, perfect for those early postpartum days when standing exercises might feel too intense.Sit upright in a sturdy chair with your feet flat on the floor. Slowly lift one knee toward your chest, then lower it back down. Alternate legs as if marching in place. Continue for 1 to 2 minutes.This movement boosts circulation, strengthens hip flexors, and gently activates your core—all while allowing you to multitask during baby’s nap time.

7. Side-Lying Leg Lifts

Side-lying leg lifts target your hip abductors, which are key for pelvic stability and balance. Strengthening these muscles supports walking and other daily movements.Lie on your side with legs extended and stacked. Slowly lift the top leg about 12 inches, hold for a second, then lower it with control. Perform 12 to 15 repetitions per side.This workout tones the outer thigh and hip muscles without putting stress on your pelvis or back, making it safe and effective during postpartum recovery.

8. Modified Plank

The plank is a core-strengthening classic, but postpartum bodies often need a gentler variation to avoid excess pressure on healing muscles.Start on your forearms and knees, keeping your body in a straight line from head to knees. Engage your core and hold for 10 to 20 seconds, gradually increasing as you build strength.This modified plank activates your abdominal muscles and improves posture without overwhelming your pelvic floor.

9. Ankle Pumps

Ankle pumps are a simple exercise to improve circulation and reduce swelling, especially helpful if you experience fluid retention postpartum.Sit or lie down and point your toes away from your body, then flex them back toward your shins. Repeat this pumping motion 20 to 30 times.This gentle movement supports blood flow, prevents stiffness, and reduces discomfort in your lower legs.

10. Neck and Shoulder Rolls

New moms often carry tension in their neck and shoulders from breastfeeding and lifting their baby. Neck and shoulder rolls provide a quick relief to this tightness.Sit or stand comfortably. Slowly roll your shoulders backward and forward 10 times each. Then gently tilt your head in circles, moving slowly to avoid strain.This exercise increases blood flow, releases muscle tension, and promotes relaxation—great for managing the physical stress of motherhood.

11. Standing Hip Abductions

Standing hip abductions strengthen the muscles around your hips, improving pelvic alignment and reducing discomfort.Stand next to a chair or wall for support. Lift one leg out to the side, keeping your body upright and toes pointing forward. Lower with control. Repeat 10 to 15 times per leg.This helps restore muscle balance, improve walking stability, and prevent lower back strain.

12. Bird Dog Exercise

The Bird Dog exercise enhances core stability by engaging your abdominal and back muscles simultaneously.Begin on all fours, with wrists under shoulders and knees under hips. Slowly extend your right arm and left leg, keeping your back flat and stable. Hold for a few seconds, then return and switch sides. Perform 10 to 12 reps per side.This move improves coordination, balance, and core strength—key areas for postpartum recovery.

13. Chair Squats

Chair squats help rebuild leg strength while providing support to avoid injury.Stand in front of a sturdy chair with feet shoulder-width apart. Lower your hips as if sitting, lightly touching the chair before standing back up. Do 10 to 15 reps.This movement improves lower body endurance, helping with everyday activities like sitting, standing, and carrying your baby.

14. Gentle Walking

Walking is a natural, low-impact way to ease back into cardio. It boosts mood, energy, and overall health without putting stress on healing tissues.Start with short walks of 10 to 15 minutes at a comfortable pace, gradually increasing as you feel stronger.This accessible exercise fits easily into a busy mom’s day and supports weight management.

15. Seated Spinal Twist

The seated spinal twist is a wonderful stretch to improve spinal flexibility and ease the common back stiffness that new moms experience from prolonged nursing and carrying. Sitting upright with your feet flat on the floor, you gently rotate your torso to one side while placing your opposite hand on your knee for support. This controlled twist helps elongate the muscles along the spine, relieves tension, and encourages better posture. Holding the position for 20 seconds before switching sides promotes spinal mobility and can reduce discomfort in the mid and lower back. The seated spinal twist is an accessible and safe way to reintroduce movement to your spine during postpartum recovery, leaving you feeling more open and relaxed.

16. Lying Knee-to-Chest Stretch

The lying knee-to-chest stretch is a gentle way to release tension in your lower back and hips, areas that often feel tight and sore after pregnancy and childbirth. To perform this stretch, lie flat on your back and slowly draw one knee up towards your chest, clasping your hands around it to hold the position. Keep your other leg extended comfortably on the floor. Hold the stretch for 20 to 30 seconds, feeling the gentle pull in your lower back and glutes, then switch legs. This movement helps improve flexibility in the lumbar spine, alleviates lower back pain, and promotes relaxation. It’s a perfect stretch to include in your postpartum routine, especially after long periods of sitting or carrying your baby.

17. Wrist and Finger Stretching

Caring for a newborn puts a lot of repetitive strain on your wrists and fingers—from lifting and carrying to feeding and changing diapers. That’s why wrist and finger stretching is an essential part of postpartum self-care. These stretches help relieve tension, reduce stiffness, and prevent discomfort or even repetitive strain injuries. A simple stretch involves extending one arm with the palm facing upward, then gently pulling back on the fingers with the opposite hand to feel a comfortable stretch along the wrist and forearm. Hold this position for about 15 to 20 seconds before switching sides. Incorporating these stretches regularly keeps your hands flexible and strong, making everyday tasks easier and more comfortable as you care for your little one.

18. Standing Calf Raises

Standing calf raises are a fantastic way to strengthen your lower legs and improve circulation, especially important for new moms who may experience swelling or fatigue from prolonged standing or sitting. To perform this exercise, stand tall with your feet hip-width apart, then slowly lift your heels off the ground, rising onto the balls of your feet. Hold the position for a moment before gently lowering back down. This movement engages the calf muscles, helping to build endurance and support overall leg stability. It’s a simple yet effective exercise that can be done anywhere—whether while waiting for the baby to nap or during a quick break. Over time, regular calf raises can help reduce leg fatigue, prevent cramps, and enhance your ability to stand and move comfortably throughout your busy day.

19. Gentle Hip Circles

Gentle hip circles are a simple yet highly effective exercise to improve hip mobility and ease tension in the pelvic region—areas that often feel tight after pregnancy and childbirth. This movement involves slowly rotating your hips in a circular motion, which helps loosen stiff joints and increases blood flow to the muscles around your hips and lower back. Hip circles are especially beneficial for new moms because they support pelvic alignment and can reduce discomfort caused by prolonged sitting or carrying your baby. The best part? They’re easy to do anywhere—standing in your kitchen, waiting for the baby to nap, or even during a quick break. Incorporating gentle hip circles into your postpartum routine encourages smooth, fluid movement and helps prepare your body for more active workouts down the road.

20. Restorative Yoga Breathing

Restorative yoga breathing is a deeply calming practice that helps new moms reconnect with their bodies and minds during the postpartum period. This gentle breathing technique focuses on slow, mindful inhalations and exhalations, promoting relaxation and reducing stress—something every mom needs! By practicing restorative breathing, you encourage better oxygen flow throughout your body, which aids in healing and revitalizes tired muscles. It also helps soothe the nervous system, easing feelings of anxiety or overwhelm that can come with adjusting to motherhood. Whether done seated or lying down, this simple exercise creates a peaceful moment of self-care, allowing you to reset and recharge amid the beautiful chaos of new motherhood.

Conclusion

Recovering from childbirth is a journey—one that requires patience, kindness, and gentle movement. These 20 postpartum workouts are designed to honor your body’s healing process while building strength, mobility, and confidence. Whether it’s a quick pelvic floor activation or a relaxing restorative breath, every step counts.

Remember, listen to your body and progress at your own pace. Incorporate these exercises into your routine, and you’ll soon notice improved posture, reduced discomfort, and renewed energy. Embrace this time with self-care and celebrate every small victory. Your postpartum fitness journey is uniquely yours—let it be gentle, empowering, and full of love.