Whether you had a vaginal delivery or a cesarean, these exercises focus on restoring pelvic health, building core strength, and enhancing mobility—without pushing too hard or risking injury. Ready to find your post-baby balance? Let’s dive into these healing postpartum workouts that busy moms can fit into their daily routine.

1. Pelvic Floor Activation

The pelvic floor muscles often bear the brunt of pregnancy and childbirth, making pelvic floor activation exercises essential for postpartum healing. These muscles support your bladder, uterus, and bowel, so strengthening them helps prevent issues like incontinence and prolapse.Pelvic floor activation involves consciously contracting and releasing these muscles, similar to stopping the flow of urine. Start gently with short holds and gradually increase duration as you get stronger. Doing these exercises multiple times a day can dramatically improve your pelvic health and core stability, giving you more confidence in daily activities.

2. Diaphragmatic Breathing

Deep diaphragmatic breathing isn’t just relaxing; it’s a fundamental tool for postpartum recovery. This breathing technique engages your core and pelvic floor muscles indirectly, helping to realign your posture and reduce tension.To practice, breathe deeply through your nose, letting your belly rise, then slowly exhale through your mouth. This simple movement improves oxygen flow and calms your nervous system—perfect for combating postpartum stress and fatigue. Plus, it’s a great foundation for more active workouts.

3. Kegel Exercises

Kegels specifically target the pelvic floor muscles, providing a focused workout to enhance strength and control. Correctly done Kegels improve bladder control and support vaginal healing, especially important after childbirth.The key is to avoid overusing surrounding muscles like the thighs or buttocks. Try tightening the pelvic muscles for about five seconds, then releasing. Repeat in sets of 10, three times a day. Over time, Kegels can also increase sexual satisfaction by improving muscle tone.

4. Cat-Cow Stretch

The Cat-Cow stretch is a gentle yoga pose that promotes spinal flexibility and releases tension in the lower back—a common area of discomfort postpartum. This fluid movement also engages the core muscles subtly, aiding in gradual strength rebuilding.Begin on your hands and knees, inhale to arch your back (Cow), then exhale as you round it (Cat). Moving slowly, coordinate your breath with the movement. This stretch encourages mobility while soothing stiffness and improving circulation around your spine.

5. Modified Side Plank

Building core strength is critical after childbirth, but it requires modifications to protect the healing abdominal wall and pelvic floor. The modified side plank is an effective, low-impact way to engage oblique muscles and stabilize the core.Start by lying on your side, propping your upper body on your forearm, and keeping knees bent. Lift your hips slightly, maintaining a straight line from shoulders to knees. Hold briefly, then lower. This exercise strengthens your torso and helps improve posture, especially after hours of carrying your baby.

6. Bridges (Hip Raises)

Hip raises, or bridges, focus on activating the glutes and strengthening the lower back—areas that can weaken during pregnancy. They also promote pelvic stability, essential for proper posture and preventing discomfort.Lying on your back with knees bent, lift your hips toward the ceiling, squeezing your glutes at the top. Lower slowly and repeat. Variations include holding the position longer or adding resistance bands to increase difficulty as you progress.

7. Seated Marches

Seated marches are a gentle way to activate the lower body and core muscles without standing or high impact. This exercise is ideal for moms in the early postpartum weeks or those with limited mobility.While sitting tall in a chair, lift one knee toward your chest, then lower it back down. Alternate legs in a marching rhythm. This movement improves circulation, engages hip flexors, and helps combat postpartum fatigue with minimal strain.

8. Wall Push-Ups

Upper body strength often takes a backseat during early motherhood, but it’s vital for lifting, carrying, and daily tasks. Wall push-ups are a beginner-friendly exercise to build arm, shoulder, and chest muscles safely.Stand an arm’s length from a wall, place hands shoulder-width apart, and bend elbows to lean toward the wall. Push back to the starting position. This exercise allows you to control intensity and prevent excessive pressure on your wrists or shoulders.

9. Toe Taps

Toe taps engage the lower abdominal muscles gently, a key focus for postpartum core recovery. When done carefully, toe taps can rebuild muscle tone without risking abdominal separation (diastasis recti).Lie on your back with knees bent and feet lifted. Slowly lower one foot to tap the floor, then lift back. Alternate legs while keeping your core engaged and avoiding arching the lower back. This controlled motion strengthens your abs progressively.

10. Pelvic Tilts

Pelvic tilts help restore pelvic alignment and relieve common lower back pain postpartum. They also encourage coordination between core and pelvic muscles.Lying on your back with knees bent, gently tilt your pelvis upward, flattening your lower back against the floor. Hold for a few seconds, then release. Pairing pelvic tilts with deep breathing maximizes relaxation and muscle activation.

11. Clamshells

Clamshells strengthen the hip abductors, which support pelvic stability and improve overall posture. These muscles often weaken after pregnancy due to changes in gait and weight distribution.Lie on your side with knees bent, keeping feet together. Open your top knee while keeping feet touching, then close. Performing clamshells regularly helps realign your hips and reduce discomfort from imbalance.

12. Bird-Dog Exercise

The bird-dog is a fantastic exercise for coordinating core and back muscles, improving balance, and building functional strength. It supports better posture, crucial for nursing and carrying your baby.Start on your hands and knees, extend your right arm forward and left leg back, hold briefly, then return to start. Alternate sides. Focus on keeping your spine neutral and core engaged to avoid strain.

13. Heel Slides

Heel slides gently improve hip mobility and leg strength without stressing joints or pelvic floor muscles. This exercise is excellent for moms beginning to regain movement and flexibility.Lie on your back, bend one knee, and slide your heel along the floor toward your buttocks. Slowly straighten the leg and repeat. Heel slides increase circulation and reduce stiffness, aiding in smoother postpartum recovery.

14. Arm Raises with Light Weights

Using light weights, arm raises rebuild upper body strength gradually. This exercise is practical for moms to improve endurance needed for daily baby care tasks.While seated or standing, lift light dumbbells or water bottles out to the side or front with control. Avoid arching your back or shrugging shoulders. Increasing weight slowly ensures safety and effectiveness.

15. Supine Marches

Supine marches activate the core while lying down, minimizing pressure on your pelvis and abdomen. This movement is especially useful for mothers managing diastasis recti.Lie flat with knees bent and feet on the floor. Lift one foot off the ground, bringing your knee toward your chest, then lower it back down. Alternate legs while maintaining a neutral spine and engaged core.

16. Modified Squats

Squats strengthen the legs and core, but after childbirth, modifications help protect your pelvic floor and lower back. Use a chair or wall for balance and limit depth initially.Stand with feet hip-width apart, bend your knees and lower your hips as if sitting. Keep your chest lifted and knees behind toes. Modified squats improve functional strength for lifting and carrying your baby safely.

17. Babywearing Dance Walk

Babywearing dance walks combine light cardio with bonding time. Wearing your baby in a carrier, gently sway, step, or dance to music, boosting your heart rate and moodThis fun activity promotes cardiovascular health, improves posture, and helps new moms reconnect with their bodies in a joyful way. Always ensure your baby is securely supported.

18. Floor Angels

Floor angels improve shoulder mobility and posture, counteracting tension from breastfeeding or carrying your baby. This gentle stretch opens the chest and releases tight muscles.Lie on your back with arms at your sides, slowly raise them overhead and back down, maintaining contact with the floor. Focus on smooth, controlled motion to avoid discomfort.

19. Resistance Band Rows

Using resistance bands, rows strengthen the back and arm muscles, crucial for maintaining posture and reducing shoulder pain postpartum.Anchor the band at chest height, pull handles toward you squeezing shoulder blades together, then release. Resistance band rows can be adjusted for difficulty and are perfect for home workouts.

20. Seated Forward Fold

Seated forward folds gently stretch the hamstrings and lower back, areas prone to tightness postpartum. This pose encourages relaxation and improved flexibility.Sit with legs extended, slowly reach toward your toes, keeping the spine long. Use a towel or band around your feet for support if needed. Avoid forcing the stretch—ease into it over time.

21. Modified Sun Salutation

This gentle yoga flow encourages full-body movement, breath awareness, and flexibility without overexertion. It’s great for rebuilding strength and stamina gradually.Modify traditional poses to suit your comfort level—use blocks, support, or skip deep backbends. Regular practice promotes energy and mental calmness.

22. Step Touches

Step touches are light cardio exercises that improve circulation and energy. They can be done indoors and combined with music for motivation.Step to one side, then bring the other foot to meet it. Add arm movements for increased engagement. This easy movement boosts mood and supports cardiovascular health postpartum.

23. Wall Squats

Wall squats are supported lower-body strength builders, protecting knees and back during postpartum recovery. Lean against a wall for stability and ease.Lower hips into a squat position, hold briefly, then return. Gradually increase hold time to build endurance safely.

24. Cool Down Breathwork

Finishing workouts with breathwork helps calm the nervous system, reduce postpartum anxiety, and promote relaxation.Practice slow, deep breathing—inhale through your nose, exhale through your mouth. Incorporate this after any workout to foster mindfulness and reduce stress.

25. Seated Twist

Seated twists improve spinal mobility and relieve tension in the back and shoulders—a common postpartum complaint.Sit tall, gently twist your torso to one side using your hands for support. Keep hips grounded and avoid forcing the movement. Twists encourage healthy posture and flexibility.

Conclusion

Recovering from childbirth is a unique journey for every mom, and these 25 healing postpartum workouts provide a gentle, effective way to support your body as it heals and regains strength. The key is consistency and listening to your body’s signals—never rush progress or push through pain. These exercises promote pelvic health, core strength, flexibility, and overall well-being, helping you feel more energized and confident as you embrace motherhood. Start slow, celebrate small victories, and enjoy this time to reconnect with your body. You’ve got this, mama!

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