20 Soothing Postpartum Workouts to Regain Strength

In this guide, we’ve curated 20 gentle postpartum workouts that help you regain strength at your own pace. These are not intense boot camps or high-impact regimens. Instead, think deep core engagement, improved circulation, and mind-body awareness. Whether you’re six weeks postpartum or six months in, these workouts offer a healing path forward. And yes, most can be done in your pajamas, right in your living room.Let’s dive into this soothing, strength-restoring journey.

1. Diaphragmatic Breathing

Diaphragmatic breathing is often the first movement to reintroduce postpartum, and for good reason. It promotes deep core reconnection, lowers stress, and gently awakens pelvic floor muscles.Begin by lying on your back with knees bent, one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still. Exhale slowly through pursed lips, engaging your core gently as your belly falls. This can be practiced for 5–10 minutes daily.It’s incredibly soothing and ideal for early recovery—even days after delivery. Plus, it sets the stage for safer, more structured movement later on.

2. Pelvic Tilts

Pelvic tilts are gentle but powerful for reactivating the abdominal muscles and improving pelvic alignment.Lie on your back with your knees bent and feet flat on the floor. Inhale and allow your back to arch slightly, then exhale and press your lower back into the floor, tilting your pelvis upward. This small, controlled motion helps retrain the core without straining it.Over time, pelvic tilts can ease lower back discomfort—a common postpartum complaint—and build stability for future core work.

3. Heel Slides

Heel slides reintroduce mobility while encouraging core engagement in a safe, low-impact manner.Begin lying on your back with knees bent. Inhale, then as you exhale, slowly slide one heel away from your body, keeping your core gently engaged. Inhale to return, and repeat on the other leg.This movement gently activates your lower abdominals and is great for strengthening without putting pressure on the healing pelvic floor.

4. Glute Bridges

Glute bridges strengthen the buttocks and hamstrings—essential muscles that often weaken during pregnancy.Lie on your back with knees bent and feet hip-width apart. Inhale, then exhale as you lift your hips toward the ceiling, squeezing your glutes at the top. Hold for a second, then lower slowly.Bridges not only improve lower body strength but also reduce pelvic instability and ease lower back strain.

5. Cat-Cow Stretches

This gentle yoga sequence promotes spinal mobility and relaxation.Begin on hands and knees, wrists under shoulders, knees under hips. Inhale and arch your back (cow), lifting your head and tailbone. Exhale and round your spine (cat), tucking your chin and pelvis.It’s ideal for easing stiffness from nursing, carrying a baby, or poor sleep posture. Plus, it feels amazing after long days of sitting.

6. Modified Side Planks

Side planks are a great way to build oblique strength without straining the front of the abdomen.Lie on your side with knees bent and elbow under shoulder. Press your hip up while keeping your knees down, engaging your side body. Hold for 10–30 seconds per side.This movement strengthens your waistline, improves posture, and supports better core stability—all without diastasis recti risk.

7. Standing Marches

Standing marches are gentle cardio that gets blood flowing while engaging your abs and legs.Stand tall, then lift one knee toward your chest, lower, and repeat on the other side. Add arm movements for coordination and balance.It’s perfect for when you’re short on time or holding a baby monitor, and it’s safe from week six onward (with medical clearance).

8. Seated Core Activations

Even sitting upright can be an opportunity for healing movement.Sit on a sturdy chair with feet flat. Inhale, then exhale as you gently engage your deep core and lift one foot a few inches. Switch sides, keeping your torso upright.This activates the transverse abdominis and promotes better core awareness—an excellent prep for more advanced core work.

9. Wall Push-Ups

Wall push-ups are a safe way to rebuild upper body strength without stressing your abdomen or joints.Stand a few feet from a wall, place your palms against it, and lower your chest slowly, then push back. Maintain a neutral spine and avoid doming through the core.These are ideal for toning your arms, chest, and shoulders while rehabbing your core in a low-impact way.

10. Bird-Dog

Bird-dog is a classic postpartum-friendly move that builds coordination and core strength.Start on hands and knees, then extend opposite arm and leg while keeping your hips and shoulders stable. Hold briefly and switch sides.It teaches your body to move with control, restores pelvic alignment, and helps reduce back pain—all crucial in the postpartum months.

11. Seated Forward Folds

A seated forward fold provides gentle relief to tight hamstrings and lower back muscles while subtly engaging the core.Sit on the floor with your legs extended. Inhale to lengthen your spine, and exhale as you slowly fold forward from the hips. Keep your knees slightly bent if needed and let your hands rest on your shins, ankles, or toes.This pose encourages relaxation and deep breathing, making it a beautiful transition from active movement to rest. It also improves flexibility without overexertion.Regular practice can help reduce stress, alleviate postpartum tension, and promote better circulation throughout the body.

12. Child’s Pose

This restful yoga pose is a staple in postpartum recovery. It gently stretches the hips, thighs, and spine while promoting a sense of calm.Start on hands and knees, then sit back onto your heels and reach your arms forward. Let your forehead rest on the mat, and take slow, deep breaths.Child’s pose encourages mindfulness and helps release built-up tension in the body. It’s perfect for moments when you feel overwhelmed or simply need to reconnect with yourself.Use it between other exercises or as a standalone movement during particularly stressful days.

13. Standing Side Bends

Side bends help elongate the spine, release tension in the torso, and engage the oblique muscles.Stand with your feet hip-width apart, arms extended overhead. Inhale to prepare, and exhale as you bend gently to one side. Return to center and repeat on the other side.This movement improves posture and flexibility, especially for moms carrying babies or nursing throughout the day. It also supports healthy core recovery by activating the side waist muscles.Aim for slow, controlled movements, avoiding any bouncing or overextension.

14. Wall Sits

Wall sits strengthen the legs and glutes while encouraging deep core engagement.Stand with your back against a wall and slide down until your knees are at a 90-degree angle. Keep your back flat and hold the position for 20–45 seconds.This is a safe and effective way to rebuild lower body strength, especially if you’re not ready for lunges or squats yet. Plus, it requires minimal space and no equipment.Engage your core as you hold and breathe deeply to boost the restorative effects.

15. Knee Rolls

Knee rolls gently mobilize the spine and engage your deep core muscles.Lie on your back with knees bent and feet flat. Extend your arms out for balance. Slowly lower your knees to one side, then return to center and repeat on the other side.This gentle movement helps release lower back tension and enhances spinal flexibility. It’s especially helpful if you’ve been sitting or feeding baby for long stretches.Use slow, controlled movement and focus on keeping shoulders grounded for the best results.

16. Tabletop Hip Circles

Hip circles in tabletop position improve joint mobility and reduce stiffness.Begin on all fours. Keeping your knee bent at 90 degrees, lift one leg and move it in slow circular motions. Complete several reps and switch sides.This move loosens tight hips, activates the glutes, and gently warms the lower body. It’s perfect for early postpartum weeks when traditional lower body workouts feel too intense.The circular motion also aids lymphatic drainage and increases blood flow to healing tissues.

17. Seated Twists

Twists are amazing for improving spinal mobility and digestion.Sit cross-legged on the floor or in a chair. Inhale to lengthen your spine, and exhale as you twist gently to one side, placing one hand on your knee and the other behind you. Return to center and switch sides.Seated twists release tension from the mid-back and sides, helping you feel more open and balanced. Be gentle to avoid putting pressure on your abdomen.Regular practice supports spinal health and feels refreshing after repetitive baby-care tasks.

18. Arm Circles

Arm circles restore upper body mobility, especially if you’ve been hunched from nursing or babywearing.Stand tall with arms extended to the sides. Rotate them in small circles forward for 15 seconds, then reverse.This movement improves circulation, tones the shoulders, and promotes better posture. It’s also simple enough to do while holding a conversation or watching your baby play.It may seem basic, but consistent repetition strengthens stabilizing muscles that support your back and neck.

19. Knee Push-Ups

When wall push-ups feel too easy, knee push-ups are the perfect next step.Start in a plank position on your knees, hands shoulder-width apart. Lower your chest with control, keeping your core engaged and spine straight.This variation helps build upper body strength without overwhelming your healing core. Just 5–8 reps per set is a great place to begin.Focus on quality over quantity, and stop if you feel any strain in your lower back.

20. Walking with Baby

Walking may be the most underrated yet effective postpartum workout.Whether you’re pacing indoors with a baby carrier or strolling outside with a stroller, walking boosts circulation, mood, and stamina. Aim for 10–30 minutes depending on your energy levels.It’s a wonderful bonding activity that also gets you some fresh air and a mental reset. No special gear or gym required.As your strength improves, increase your pace or choose hilly routes to gently build endurance.

Conclusion

Postpartum recovery is not a race—it’s a journey of healing, strength, and rediscovery. The 20 gentle workouts listed above are crafted to meet you where you are—whether that’s in your pajamas, beside your baby, or during a quiet nap break. Each movement is designed to help you reconnect with your body, reduce fatigue, and build the strength you need to care for yourself and your little one.

Remember, every body heals at its own pace. Listen closely to yours, celebrate every small gain, and know that with each breath, stretch, and gentle lift, you’re rebuilding a strong foundation. And more than anything, give yourself grace—you’ve just done something miraculous.

Here’s to healing with kindness, moving with joy, and regaining strength one breath at a time.