20 Healing Postpartum Workouts to Regain Strength

Let’s dive in and explore how you can nurture your body and mind with these healing exercises.

1. Pelvic Floor Exercises (Kegels)

The pelvic floor muscles take a lot of strain during pregnancy and childbirth, so strengthening them postpartum is essential. Kegel exercises are simple but powerful moves that help tighten and tone these muscles.

• To perform Kegels, focus on squeezing and lifting the muscles used to stop urine flow.
• Hold the contraction for 5 to 10 seconds, then release slowly.
• Repeat 10 to 15 times, 3 times a day.

Kegels not only help prevent urinary incontinence but also improve pelvic stability, which is crucial for other workouts down the line.

2. Diaphragmatic Breathing

Breathing deeply using your diaphragm helps engage your core and relax tension accumulated from childbirth. This breathing technique also promotes oxygen flow and stress relief.

• Lie on your back or sit comfortably.
• Place one hand on your belly and breathe in deeply through your nose, feeling your abdomen rise.
• Exhale slowly through your mouth, drawing your belly button towards your spine.

Practicing diaphragmatic breathing for a few minutes daily can reset your nervous system, improve core activation, and ease postpartum anxiety.

3. Cat-Cow Stretch

Gentle stretching is a wonderful way to release tension in your spine and improve flexibility after pregnancy.

• Start on hands and knees, shoulders over wrists, hips over knees.
• Inhale as you arch your back (cow pose), lifting your chest and tailbone.
• Exhale as you round your spine (cat pose), tucking your chin and pelvis.

This slow, flowing movement stimulates circulation and helps restore spinal mobility, which is often compromised during pregnancy.

4. Bridge Pose

Bridge pose activates the glutes and strengthens the lower back, helping counteract the effects of pregnancy posture.

• Lie on your back with knees bent, feet hip-width apart.
• Press your feet into the floor as you lift your hips upward.
• Hold the pose for a few breaths, then lower down slowly.

Regular practice builds core and hip strength gently, promoting better pelvic alignment.

5. Pelvic Tilts

Pelvic tilts are foundational for reconnecting with your core and relieving lower back pain.

• Lie on your back with knees bent.
• Flatten your lower back into the floor by tilting your pelvis upward.
• Hold for a few seconds, release, and repeat.

This movement teaches control over your abdominal muscles without strain.

6. Modified Side Plank

Building core strength is essential postpartum, but full planks may feel too intense initially. Modified side planks target obliques safely.

• Lie on your side, supporting your upper body with your forearm.
• Keep knees bent and lift your hips to create a straight line from shoulders to knees.
• Hold for 15 to 30 seconds, then switch sides.

Side planks improve balance, core endurance, and posture when done consistently.

7. Heel Slides

Heel slides promote gentle hip mobility and core engagement.

• Lie on your back, knees bent.
• Slowly slide one heel away from your body until your leg is almost straight.
• Return to the starting position and repeat with the other leg.

This low-impact move increases circulation and encourages gentle coordination.

8. Wall Push-Ups

Wall push-ups are a great way to rebuild upper body strength without overloading joints.

• Stand a few feet from a wall with palms placed flat against it.
• Bend your elbows and lean toward the wall.
• Push back to the starting position.

This exercise targets your chest, shoulders, and arms gently and effectively.

9. Seated Leg Lifts

Seated leg lifts help strengthen hip flexors and lower abs while seated — perfect for busy moms.

• Sit on a sturdy chair with your back straight.
• Lift one leg straight in front of you and hold for a few seconds.
• Lower slowly and repeat with the other leg.

This workout can be easily done anywhere, even during baby’s nap time!

10. Bird Dog

Bird dog is a fantastic balance and core strengthening exercise that enhances spinal stability.

• Start on hands and knees.
• Extend your right arm forward and left leg back simultaneously.
• Hold for a few seconds, then return and switch sides.

This move encourages proper coordination and helps rebuild core integrity.

11. Clamshells

Clamshells target the gluteus medius, crucial for pelvic stability and hip strength.

• Lie on your side with knees bent and feet together.
• Keeping feet touching, lift your top knee as high as you can without moving your pelvis.
• Lower and repeat on both sides.

Strengthening these muscles improves walking gait and prevents injury.

12. Dead Bug

The dead bug is excellent for improving core control and minimizing back strain.

• Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
• Slowly lower your right arm and left leg toward the floor.
• Return to start and switch sides.

This controlled movement reconnects deep core muscles vital for postpartum strength.

13. Glute Squeezes

Simple glute squeezes can be done anytime to activate and strengthen your buttocks.

• While sitting or lying down, squeeze your glutes tightly.
• Hold for 5 seconds, release, and repeat.

This easy exercise supports pelvic stability and combats the effects of sitting for long periods.

14. Standing March

A standing march promotes circulation and gently engages core muscles.

• Stand tall, lifting your knees one at a time as if marching.
• Swing opposite arms naturally.
• Continue for 1-2 minutes.

It’s a perfect low-impact cardio movement to keep energy levels up.

15. Modified Squats

Squats are key for leg and core strength but should be modified postpartum for safety.

• Stand with feet hip-width apart.
• Lower your hips back as if sitting on a chair, keeping your knees behind toes.
• Rise slowly to standing.

Start shallow and increase depth as you gain strength.

16. Arm Circles

Arm circles improve shoulder mobility and upper body endurance.

• Extend your arms sideways.
• Make small, slow circles forward, then backward.

This movement is great for improving posture and relieving tension from carrying your baby.

17. Walking

Never underestimate the power of a simple walk! It’s a gentle cardio workout that helps boost mood and stamina.

• Aim for 10 to 30 minutes daily.
• Choose a pace that feels comfortable but energizing.

Walking aids in weight loss, cardiovascular health, and mental wellness postpartum.

18. Seated Row with Resistance Band

Resistance bands are wonderful for rebuilding back strength.

• Sit with legs extended, loop a band around your feet.
• Pull the band towards you, squeezing your shoulder blades together.
• Release slowly.

This workout improves posture and counters the forward hunch many new moms develop.

19. Chest Opener Stretch

Stretching your chest opens up tight muscles and improves breathing.

• Clasp your hands behind your back.
• Lift your chest and gently pull your hands downward.
• Hold for 20-30 seconds.

This counters the hunched posture from nursing and baby care.

20. Child’s Pose Relaxation

Ending with child’s pose calms your nervous system and stretches your back.

• Kneel on the floor, sit back on your heels.
• Extend your arms forward and lower your forehead to the floor.
• Breathe deeply and relax for 1-2 minutes.

This restorative pose nurtures body and mind after any workout session.

Conclusion

Recovering postpartum is a journey that requires patience, kindness, and consistency. These 20 healing postpartum workouts are designed to support your body gently as you regain strength, stability, and confidence. Remember, it’s okay to start slow, listen to your body, and celebrate every small victory along the way. Incorporate these exercises regularly, and you’ll find yourself feeling stronger, more energized, and ready to embrace motherhood with vitality!

If you’re unsure about any movement, consult with your healthcare provider or a postpartum specialist to tailor your fitness journey safely. You deserve to heal well and feel your best!