25 Effective Postpartum Workouts for Busy Moms

According to research, gentle postpartum exercise can improve mood, strengthen muscles weakened by pregnancy and childbirth, and speed up recovery. Plus, moving your body can be a refreshing break in your day, helping you recharge mentally and physically. In this guide, we’ll explore 25 effective postpartum workouts tailored specifically for busy moms. These exercises are designed to be simple, safe, and easy to fit around your day-to-day responsibilities—because every mom deserves time for self-care!

1. Pelvic Floor Strengthening

Pelvic floor muscles often take a hit during pregnancy and delivery, and strengthening them is essential for preventing issues like incontinence and pelvic organ prolapse. Pelvic floor exercises, commonly called Kegels, involve contracting and releasing these muscles to rebuild tone and control.To begin, imagine trying to stop the flow of urine midstream and hold that contraction for a few seconds before relaxing. Repeat this for sets of 10, gradually increasing the duration as you get stronger. These exercises can be discreetly done anytime—while nursing, sitting at your desk, or even during diaper changes!Strengthening your pelvic floor improves core stability, supports your bladder and uterus, and can even enhance intimacy post-baby. Make pelvic floor workouts a daily habit to reap these lasting benefits.

2. Diaphragmatic Breathing

Stress and fatigue are common postpartum, but diaphragmatic or deep belly breathing can soothe your nervous system while engaging your core muscles gently. This technique encourages oxygen flow, reduces tension, and sets the foundation for core activation during more active workouts.To practice, sit or lie down comfortably, place one hand on your belly, and breathe in deeply through your nose, allowing your abdomen to rise. Exhale slowly through your mouth, feeling your belly fall. Repeat this for 5 minutes, focusing on slow, controlled breaths.Diaphragmatic breathing not only calms your mind but also strengthens the connection between your breath and core muscles, setting the stage for safer, more effective postpartum exercises.

3. Seated Marching

If you’re craving movement but can’t yet stand for long periods, seated marching is a perfect low-impact cardio option. Sitting upright in a sturdy chair, lift one knee towards your chest, then alternate with the other leg in a marching rhythm.This gentle exercise stimulates circulation, helps combat postpartum swelling, and slowly rebuilds hip flexor strength. You can increase intensity by pumping your arms or marching faster once you feel comfortable.Seated marching is a fantastic way to sneak in cardio without leaving your baby’s side, making it ideal for busy moms balancing self-care and caregiving.

4. Cat-Cow Stretch

Pregnancy and motherhood can leave your back feeling stiff and sore, especially after hours spent nursing or carrying your little one. The Cat-Cow stretch, a staple in yoga, gently mobilizes the spine and releases tension.To perform this, start on your hands and knees. Inhale as you arch your back, lifting your head and tailbone (Cow Pose). Exhale as you round your spine, tucking your chin and pelvis (Cat Pose). Flow slowly between these positions for 10 rounds.This stretch improves spinal flexibility, relieves back pain, and helps reset your posture—essential benefits for moms navigating a new physical routine.

5. Modified Plank

Core strength is key for postpartum recovery, but traditional planks might feel too intense initially. The modified plank allows you to build strength safely by supporting your weight on your knees instead of your toes.Start on hands and knees, then walk your hands forward slightly, keeping your body in a straight line from shoulders to knees. Hold this position for 10 to 20 seconds, focusing on drawing your belly button toward your spine.This exercise targets the abdominal muscles and helps improve posture and balance—foundational for all daily activities as a busy mom.

6. Bridge Pose

Bridges are fantastic for strengthening the glutes, lower back, and pelvic muscles. Lie on your back with knees bent and feet flat on the floor. Slowly lift your hips toward the ceiling, squeezing your glutes, then lower back down with control.Repeat for 10-15 reps, pausing at the top to engage your core and glutes fully. This exercise promotes pelvic alignment and can relieve lower back discomfort common after pregnancy.Bridges are simple yet powerful movements that fit well into any postpartum routine.

7. Wall Push-Ups

Upper body strength is often overlooked postpartum but is crucial for lifting and carrying your baby. Wall push-ups are a gentle way to rebuild arm, chest, and shoulder muscles.Stand facing a wall, place your palms shoulder-width apart, and slowly bend your elbows to bring your chest closer to the wall. Push back to the starting position. Perform 10-15 repetitions.This exercise is beginner-friendly and can be done anytime, anywhere—even while waiting for the kettle to boil!

8. Side-Lying Leg Lifts

This movement targets your hip abductors, which help with balance and pelvic stability. Lie on one side with legs extended. Lift the top leg slowly to about 45 degrees, then lower with control.Complete 10-15 reps on each side. Side-lying leg lifts can improve hip strength and reduce pelvic discomfort after childbirth.A perfect exercise to do during nap time or while your baby lounges nearby.

9. Bird-Dog Exercise

The bird-dog improves core stability and coordination without high impact. Start on your hands and knees, extend one arm and the opposite leg straight out, hold briefly, then switch sides.This move engages your back, abs, and glutes simultaneously. Aim for 10 reps on each side.It enhances balance and posture, helping you feel stronger and more stable in your daily mom duties.

10. Walking

Never underestimate the power of a simple walk! Walking is a low-impact way to boost cardiovascular health, improve mood, and gradually rebuild endurance.Try to incorporate 15-30 minutes of walking daily, whether it’s with your stroller or a quick solo lap around the block. Walking outdoors also offers mental health benefits by connecting with nature and getting fresh air.Walking fits seamlessly into a busy mom’s routine and can be adjusted to your fitness level.

11. Standing Side Bends

Standing side bends stretch and strengthen your oblique muscles, improving posture and core flexibility.Stand with feet hip-width apart, hands on hips. Slowly bend to one side, feeling a stretch along your side body, then return to center and switch sides. Repeat 10 times per side.This gentle move complements core workouts and relieves tension caused by breastfeeding and carrying.

12. Chair Squats

Squats are fantastic for strengthening legs and glutes but can feel intimidating early postpartum. Chair squats provide stability and safety.Stand in front of a sturdy chair, lower your hips down as if sitting, lightly touch the chair, then stand back up. Keep your weight in your heels and chest lifted.Perform 10-15 reps to build lower body strength without stressing your joints.

13. Heel Slides

Heel slides engage your core and promote hip mobility in a controlled, low-impact way.Lie on your back with knees bent. Slowly slide one heel away from your body until the leg is straight, then slide it back. Alternate legs for 10 reps each.This exercise gently wakes up your core and hip muscles after delivery.

14. Wall Angels

Wall angels improve shoulder mobility and counteract the forward posture common in new moms.Stand with your back flat against a wall, arms bent at 90 degrees, and slowly raise and lower your arms like making a snow angel, keeping contact with the wall.Perform 10 slow reps to open the chest and relieve upper back tension.

15. Leg Extensions

Seated leg extensions strengthen your quadriceps while being gentle on the knees.Sit on a chair, slowly extend one leg until it’s straight, hold for a moment, then lower it. Repeat 10-15 times per leg.This simple move can be done while multitasking, like watching TV or feeding your baby.

16. Seated Torso Twists

Seated torso twists improve spinal flexibility and gently work the obliques.Sit with feet flat, hands crossed over your chest, and slowly twist your torso to one side, hold briefly, then twist to the other. Repeat 10 times.This movement eases back stiffness and supports core engagement.

17. Calf Raises

Calf raises increase circulation and strengthen lower leg muscles, which can help reduce postpartum swelling.Stand near a wall or chair for balance, raise your heels off the floor, hold briefly, then lower. Do 15-20 reps.A quick and easy exercise to sneak in while brushing your teeth or cooking.

18. Pelvic Tilts

Pelvic tilts alleviate lower back pain and strengthen the lower abdominal muscles.Lie on your back with knees bent, flatten your lower back into the floor by tilting your pelvis upward, hold, then release. Repeat 10-15 times.Pelvic tilts gently mobilize the pelvis and core, essential for postpartum healing.

19. Low-Impact Step Touch

Step touch is a simple cardio move that increases heart rate without jarring joints.Stand with feet together, step one foot to the side, then bring the other foot to meet it. Repeat in rhythm for 1-2 minutes.This can be done while waiting or watching your baby play.

20. Side Plank on Knees

A beginner-friendly core exercise, the side plank on knees targets obliques safely.Lie on one side, support your body on your forearm and knees, lift hips off the floor, hold for 10-20 seconds, then switch sides.Builds lateral core strength to improve posture and stability.

21. Arm Circles

Arm circles loosen shoulder joints and improve circulation.Extend arms out to the sides and make small circles forward for 30 seconds, then backward.Great to do while holding your baby or on the go.

22. Seated Side Leg Lifts

Sit with legs together, lift one leg out to the side slowly, lower, then switch.Targets hip abductors and improves balance.

23. Marching in Place

Marching in place is a cardio workout that can be done indoors anytime.Lift knees high, pump arms, and march for 2-3 minutes to boost energy.

24. Gentle Yoga Poses

Incorporate gentle yoga stretches to improve flexibility, reduce stress, and promote relaxation.Focus on poses like child’s pose, seated forward fold, and gentle twists.

25. Pelvic Clock Exercise

Visualize your pelvis as a clock face; tilt it forward, backward, and side to side in a slow, controlled manner.Enhances pelvic floor awareness and mobility.

Conclusion

Recovering from childbirth is a unique journey for every mom, and integrating these 25 effective postpartum workouts can gently guide you back to strength and vitality. Remember, the key is patience, consistency, and listening to your body’s signals. It’s not about rushing but rather nurturing yourself step by step—building endurance, boosting energy, and regaining confidence in your body.

Busy moms, you are doing an incredible job! Prioritize these simple movements, even if it’s just a few minutes a day. Your body—and mind—will thank you. Share your progress and encourage other new moms to join this healing journey. Together, we can celebrate motherhood while embracing health and wellness.