20 Safe Postpartum Workouts to Support Healing (2025)
Postpartum workouts aren’t about pushing yourself to extremes but about moving safely to nurture your healing process. Did you know that up to 70% of women experience some pelvic floor dysfunction after delivery? That’s why choosing safe postpartum exercises is essential—not only to rebuild strength but also to prevent injury and promote long-term well-being.In this guide, we’ll walk you through 20 safe postpartum workouts designed specifically to support healing. These gentle yet effective movements will help restore your core, improve your pelvic health, ease tension, and boost your confidence. No fancy equipment or expensive gym memberships needed—just you, your breath, and a commitment to self-care. Let’s get started!
1. Pelvic Tilts
Pelvic tilts are a fundamental exercise for postpartum recovery. They focus on activating your deep core muscles and pelvic floor, areas often weakened during pregnancy and childbirth. By gently tilting your pelvis, you increase spinal mobility and relieve tension in your lower back—a common postpartum complaint.To perform pelvic tilts, lie on your back with knees bent and feet flat on the floor. Slowly engage your abdominal muscles as you flatten your lower back against the floor, tilting your pelvis upward. Hold briefly, then release. The movement should be controlled and smooth, focusing on breath and core engagement.This exercise promotes better posture and pelvic alignment, helping prevent lower back pain while laying the foundation for more advanced core workouts. Starting with 10-15 repetitions daily can set a positive tone for your recovery journey.
2. Diaphragmatic (Belly) Breathing
Belly breathing is not just relaxing—it’s a powerful postpartum core workout. When done correctly, diaphragmatic breathing stimulates the pelvic floor and deep abdominal muscles, creating a natural corset effect that supports your healing.Sit comfortably or lie down with one hand on your belly. Inhale deeply through your nose, letting your abdomen rise fully. Exhale slowly through your mouth, drawing your belly button toward your spine. This mindful breathing activates the transverse abdominis and pelvic floor muscles, crucial for postpartum recovery.Besides physical benefits, this exercise reduces stress and calms the nervous system, which is invaluable when adjusting to new motherhood. Incorporate belly breathing throughout your day for ongoing core engagement and relaxation.
3. Heel Slides
Heel slides offer a gentle way to rebuild core and hip strength without placing strain on your recovering body. This exercise encourages slow, controlled movement that’s safe for postpartum healing.Begin lying on your back with knees bent and feet flat on the floor. Engage your core, then slowly slide one heel away from your body until your leg is straight. Pause, then slide it back to the starting position. Repeat with the opposite leg.Heel slides improve hip mobility and promote abdominal muscle activation. Performing 10-15 repetitions per leg daily can help you regain coordination and strength while supporting pelvic stability.
4. Glute Bridges
Glute bridges strengthen the muscles around your pelvis and lower back while activating your core—making them an excellent postpartum workout. This exercise also helps correct pelvic tilt caused by pregnancy.Lie on your back with knees bent, feet hip-width apart, and arms resting at your sides. Press through your heels, lifting your hips toward the ceiling. At the top, squeeze your glutes and engage your abdominal muscles by drawing your belly button in.Hold for a few seconds, then slowly lower your hips down. Glute bridges support pelvic realignment and reduce pressure on your lower back. Aim for 3 sets of 10-15 reps, progressing as your strength returns.
5. Modified Side Planks
Side planks build lateral core strength, crucial for overall stability and posture. Modified side planks are postpartum-friendly because they minimize stress on your healing abdominal muscles.Lie on your side, supporting your upper body on your forearm with knees bent. Lift your hips off the ground, keeping your body in a straight line from shoulders to knees. Hold for 15-30 seconds while breathing steadily, then switch sides.This workout targets your obliques and encourages better balance. Start with shorter holds and gradually increase as you feel stronger.
6. Cat-Cow Stretch
The cat-cow stretch is a gentle spinal mobilization that relieves tension and encourages breath-coordinated movement—great for postpartum moms dealing with back stiffness.Begin on all fours with wrists under shoulders and knees under hips. Inhale, dropping your belly toward the floor while lifting your gaze (cow pose). Exhale, rounding your back and tucking your chin (cat pose). Repeat slowly for 10-15 cycles.This dynamic stretch improves spinal flexibility, activates your core, and calms your nervous system. It’s perfect for easing into movement after delivery.
7. Wall Push-Ups
Wall push-ups strengthen your upper body while gently engaging your core—a balanced way to regain overall strength postpartum.Stand facing a wall at arm’s length. Place your palms on the wall and bend your elbows to lower your chest toward it. Keep your body straight and core engaged as you push back.This exercise builds arm, shoulder, and core strength without straining your body. It’s budget-friendly and can be done anywhere, making it ideal for busy new moms.
8. Bird-Dog Exercise
The bird-dog promotes core balance, coordination, and stability. It simultaneously strengthens your back and abdominal muscles safely.Start on hands and knees with a neutral spine. Slowly extend your right arm forward and left leg backward, keeping them parallel to the floor. Engage your core to avoid sagging. Return to start and repeat on the other side.This movement rebuilds muscle control and helps restore functional strength for daily activities. It’s especially helpful for moms with diastasis recti.
9. Seated Marching
Seated marching is an easy way to activate your core and hip flexors without standing pressure. It encourages controlled movement and helps rebuild coordination.Sit upright with feet flat on the floor. Lift one knee toward your chest, then lower it back down. Alternate legs, maintaining an engaged core and upright posture.This exercise can be done anywhere and supports circulation and muscle activation, great for early postpartum days.
10. Standing Side Leg Raises
Standing side leg raises strengthen the hips and obliques, which are vital for pelvic stability. They also improve balance and posture.Stand tall, holding a chair or wall for support if needed. Slowly lift one leg out to the side without tilting your torso. Lower with control and repeat on the other leg.This movement helps realign the pelvis and build core strength gently. Aim for 10-15 reps per side.
11. Kegel Exercises
Kegels are essential for postpartum pelvic floor recovery. They strengthen muscles that support the bladder, uterus, and bowel.Contract your pelvic floor muscles as if stopping urine flow. Hold for 5 seconds, then relax for 5 seconds. Repeat 10-15 times, gradually increasing hold duration.Regular Kegels improve bladder control, core connection, and overall pelvic health. They’re simple yet powerful exercises for new moms.
12. Side-Lying Leg Lifts
Side-lying leg lifts target hip abductors and help promote pelvic alignment and lower body strength.Lie on your side with legs straight. Lift your top leg upward slowly, keeping your hips stacked. Lower back down with control.This exercise strengthens hip stabilizers and complements core workouts. Start with 10-15 reps per side.
13. Dead Bug (Modified)
The modified dead bug improves core stability and coordination while protecting healing abdominal muscles.Lie on your back with knees bent. Engage your core and extend one leg while lowering the opposite arm overhead. Return to start and alternate sides.This low-impact exercise encourages proper muscle activation and alignment, making it safe for postpartum moms.
14. Ankle Pumps
Ankle pumps boost circulation and reduce swelling in your lower legs—a common postpartum concern.While sitting or lying down, flex your feet up and down slowly. Perform this for 1-2 minutes several times a day.This simple movement supports circulation and prevents blood clots, important during postpartum recovery.
15. Clamshell Exercise
The clamshell activates hip stabilizers, supporting pelvic and lower back health.Lie on your side with knees bent. Keeping feet together, lift your top knee without rotating your pelvis. Lower slowly.Clamshells strengthen the glutes and hips, improving posture and pelvic alignment.
16. Standing Wall Slides
Standing wall slides strengthen shoulders and upper back while promoting good posture.Stand with your back against a wall, arms bent at 90 degrees. Slowly slide your arms up and down the wall, keeping contact.This workout improves shoulder mobility and integrates core engagement.
17. Child’s Pose Stretch
Child’s pose gently stretches the back, hips, and shoulders, promoting relaxation.Kneel on the floor and sit back on your heels. Extend your arms forward and lower your forehead to the floor. Hold and breathe deeply.This stretch eases tension and enhances flexibility, perfect after postpartum workouts.
18. Heel Raises
Heel raises strengthen your calves and improve balance—important for endurance during motherhood.Stand with feet hip-width apart. Slowly rise onto your toes, hold briefly, and lower.This simple exercise supports lower body strength and balance.
19. Chest Opener Stretch
This stretch opens the chest and shoulders, improving breathing and posture.Stand tall and clasp hands behind your back. Gently lift your chest and squeeze shoulder blades together.This stretch relieves upper back tightness, common in postpartum due to feeding and carrying baby.
20. Neck and Shoulder Rolls
Neck and shoulder rolls release tension and improve mobility.Slowly roll your shoulders backward and forward. Gently tilt your neck side to side.These movements ease stiffness and promote relaxation throughout the day.
Conclusion
Your postpartum body deserves patience, kindness, and gentle movement. These 20 safe postpartum workouts support healing by gradually rebuilding your core strength, improving pelvic health, and relieving tension.
Remember, every step—no matter how small—is progress. Listen to your body, honor your healing process, and celebrate your resilience. With consistent, mindful practice, you’ll regain your strength and embrace motherhood with renewed confidence and vitality.
Your body has nurtured life; now it’s time to nurture it back to strength and health.
