20 Quick Postpartum Workouts to Burn Baby Fat (2025)

Studies show that low-impact exercises can accelerate postpartum recovery while keeping your body energized. Plus, consistent movement helps uplift mood, reduce stress, and enhance overall well-being. If you’re ready to feel stronger, leaner, and more vibrant, these 20 quick postpartum workouts are perfect for you. Each workout is gentle, effective, and easy to fit into your day—even with a newborn in tow!

1. Gentle Stroller Walks

One of the simplest and most effective postpartum workouts is a gentle stroller walk. Walking at a comfortable pace helps rev up your metabolism and burns calories without straining your recovering body. Plus, it doubles as a wonderful way to spend quality time with your baby outdoors.Starting with just 10 to 15 minutes per day, you can gradually build up your endurance. Stroller walks improve circulation, strengthen leg muscles, and help combat fatigue. Fresh air and sunlight exposure also contribute to better mood and sleep patterns—both vital for postpartum wellness. Whether you stroll around the block or a nearby park, this workout is a fantastic foundation for your postpartum fitness journey.

2. Pelvic Tilts

Postpartum pelvic tilts are a gentle but powerful way to activate your core and pelvic floor muscles, which often weaken during pregnancy and childbirth. Strengthening these muscles can reduce discomfort and support better posture.To do pelvic tilts, lie on your back with knees bent and feet flat. Slowly tilt your pelvis upward, pressing your lower back into the floor, then release. This controlled movement engages the abdominal muscles and pelvic floor without excess strain. Aim for 10 to 15 reps per session. Regular practice can improve bladder control, reduce lower back pain, and help realign your pelvis post-birth—an important step for burning fat effectively.

3. Modified Squats

Squats are a fantastic way to tone the legs and glutes, but postpartum bodies need a modified approach to prevent injury and overexertion. Begin with shallow squats, keeping feet hip-width apart and lowering only as far as comfortable.Modified squats strengthen your lower body and core, which supports better posture and aids in burning calories. Use a chair for support if needed or hold onto a stable surface to maintain balance. Perform 2 to 3 sets of 10 to 15 reps. As strength returns, increase depth and reps gradually. These squats build endurance and tone muscles vital for daily activities with your baby.

4. Seated Marches

Seated marches are a simple way to get your legs and core moving without standing, making them ideal for tired or recovering moms. Sitting tall in a chair, lift one knee at a time toward your chest, mimicking a marching motion.This exercise stimulates blood flow, engages your core muscles, and burns calories gently. It’s perfect for multitasking—try doing seated marches while feeding your baby or watching TV. Aim for 1 to 2 minutes per session, building up as you feel stronger. Seated marches increase circulation and energy, helping reduce postpartum swelling and fatigue.

5. Side Leg Raises

Targeting the hips and outer thighs, side leg raises improve pelvic stability and tone muscles weakened during pregnancy. Lie on one side with legs extended, then slowly lift the top leg upward and lower it with control.This exercise supports better balance and strengthens muscles essential for walking and carrying your baby. Start with 10 to 12 reps per side, gradually increasing as you feel comfortable. Side leg raises are low-impact and safe for early postpartum phases, making them an excellent addition to your routine.

6. Wall Push-Ups

Wall push-ups help build upper body strength crucial for daily mom tasks, like lifting and holding your baby. Stand an arm’s length from a wall with palms flat against it. Bend elbows to bring your chest closer, then push back to start.This modified push-up is gentle on the core while toning chest, shoulders, and arms. Adjust difficulty by stepping closer or farther from the wall. Aim for 2 to 3 sets of 10 to 15 reps. Strengthening your upper body will make carrying your baby easier and reduce shoulder fatigue.

7. Glute Bridges

Glute bridges activate the muscles of your lower back, hips, and buttocks, which often weaken during pregnancy. Lie on your back with knees bent and feet flat, then lift your hips off the floor, squeezing your glutes at the top.This movement improves pelvic alignment, supports your core, and helps tone muscles that burn fat efficiently. Hold the bridge for a few seconds before lowering slowly. Aim for 10 to 15 reps per set, doing 2 to 3 sets. Glute bridges also help alleviate lower back discomfort common postpartum.

8. Cat-Cow Stretch

The Cat-Cow stretch is a gentle yoga sequence that mobilizes your spine, stretches your back muscles, and encourages deep breathing. Begin on hands and knees; inhale arching your back (Cow), exhale rounding (Cat).This fluid movement improves flexibility, relieves tension, and strengthens core muscles. Doing Cat-Cow daily can reduce postpartum back pain and promote relaxation. It’s a mindful way to move your body gently while energizing your mind.

9. Child’s Pose with Reach

Child’s Pose is a soothing stretch that targets the hips, back, and shoulders. From a kneeling position, sit back on your heels, extend your arms forward, then reach to one side to deepen the stretch.This position promotes circulation, reduces muscle tension, and calms the nervous system. It’s perfect as a cooldown after workouts or a gentle break during a hectic day. Taking time for Child’s Pose helps reset your energy and reduce postpartum stress.

10. Standing Side Bends

Standing side bends engage and stretch your oblique muscles while improving spinal flexibility. Stand tall, feet hip-width apart, and slowly lean to one side, reaching your arm overhead.This simple movement tones the sides of your waist and burns calories by increasing muscle activation. Perform 10 to 12 bends per side, maintaining slow and controlled form. Side bends improve posture and core strength, essential for lifting and carrying your baby.

11. Arm Circles

Arm circles are a low-impact exercise that tones your shoulders and upper arms while improving blood flow. Extend your arms to the sides and rotate them in small circles, gradually increasing the size.This movement increases mobility, reduces muscle stiffness, and helps prevent common postpartum shoulder pain. Do 1 to 2 minutes of arm circles, switching directions halfway. They’re perfect to do anywhere, even during quick breaks.

12. Marching in Place

Marching in place raises your heart rate gently while engaging your core and leg muscles. Lift your knees alternately while pumping your arms.This cardio move burns calories, boosts circulation, and elevates energy levels—great for a quick postpartum fat burn. Start with 1 to 3 minutes, increasing time as stamina improves. Marching in place is an easy, equipment-free way to stay active.

13. Heel Slides

Heel slides help strengthen lower abs and hips while improving pelvic floor function. Lie on your back with knees bent, slowly slide one heel along the floor away from your body and back.This controlled motion is gentle on the core and supports muscle recovery. Aim for 10 to 15 reps per leg. Heel slides are a great low-impact exercise to activate muscles without straining postpartum areas.

14. Seated Torso Twists

Seated torso twists tone obliques and improve spinal mobility. Sit tall, place hands behind your head or across your chest, and slowly twist your torso side to side.This exercise supports digestion, posture, and core strength. Perform 10 to 15 twists per side with controlled breathing. Seated twists are perfect for new moms needing gentle but effective core engagement.

15. Calf Raises

Calf raises strengthen lower legs and improve circulation—important for postpartum recovery when swelling can occur. Stand near a wall or chair for balance and rise onto the balls of your feet, then lower back down.Do 15 to 20 reps per set, focusing on smooth, controlled motion. Calf raises support walking endurance and reduce fatigue, helping you stay active with your baby.

16. Knee Lifts

Knee lifts activate hip flexors and core muscles while giving a gentle cardio boost. Stand tall and lift one knee toward your chest, alternating sides in a marching rhythm.This simple exercise increases heart rate and builds strength. Start with 30 seconds, progressing to 1–2 minutes. Knee lifts are effective for boosting energy and burning baby fat with minimal impact.

17. Standing Hip Circles

Standing hip circles improve hip mobility and pelvic stability. Stand with hands on hips, slowly rotate hips in a circular motion, changing directions after several rotations.This movement releases tension, supports pelvic recovery, and engages core muscles. Perform 10 circles each way. Hip circles are ideal for postpartum bodies adapting to changes and regaining flexibility.

18. Modified Planks

Modified planks strengthen your core and shoulders while protecting your abdominal area. Perform them on your knees and forearms, maintaining a straight line from shoulders to knees.Hold for 10 to 20 seconds, building up as strength improves. Planks improve posture, enhance endurance, and support fat-burning by activating multiple muscle groups simultaneously.

19. Side Planks with Knee Down

Side planks with the bottom knee down target obliques and core stability safely for postpartum moms. Lie on your side, support your body on your forearm, and lift hips, keeping the bottom knee on the ground.Hold for 10–15 seconds per side, gradually increasing duration. This exercise enhances balance and strengthens muscles critical for everyday movements.

20. Arm Raises with Light Weights

Arm raises tone upper body muscles and boost endurance. Using light weights or water bottles, raise arms out to sides and overhead while standing or sitting.Perform 2 to 3 sets of 10 to 15 reps. This exercise improves posture and strength, making daily mom duties easier and helping burn calories efficiently.

Conclusion

Burning baby fat postpartum is a journey that requires patience, self-compassion, and smart workouts tailored to your body’s needs. These 20 quick postpartum exercises are designed to fit seamlessly into your busy life, gently boosting metabolism, strengthening key muscle groups, and enhancing your overall energy.

Remember, every movement counts! Start slow, listen to your body, and celebrate progress—no matter how small. With consistency and kindness towards yourself, you’ll regain strength, confidence, and vitality. You’ve got this, mama!