25 Quick Postpartum Workouts for Core Recovery

Whether you’re a busy mom juggling feeding schedules or just starting to move again after delivery, these 25 postpartum workouts are designed with you in mind. They are gentle, efficient, and can fit into even the busiest days. From simple pelvic tilts to more dynamic movements, each exercise focuses on safely rebuilding your core muscles, improving posture, and boosting your energy. Let’s embark on this healing journey together—because caring for yourself is the first step to caring for your little one.

1. Pelvic Tilts

Pelvic tilts are a foundational exercise for postpartum core recovery. This gentle movement helps re-engage your deep abdominal muscles and strengthens your pelvic floor, which often weakens during pregnancy and childbirth. Performing pelvic tilts regularly can ease common postpartum discomforts such as lower back pain and pelvic instability. The exercise is simple yet effective: lying on your back with knees bent, you slowly tilt your pelvis upward, pressing your lower back into the floor. It’s a small movement that builds essential control and awareness of your core muscles, setting the stage for more advanced workouts.

2. Kegels

Kegel exercises focus on strengthening the pelvic floor muscles that support your bladder, uterus, and bowel functions. These muscles endure significant strain during delivery, and strengthening them is key to preventing issues like urinary incontinence. Kegels can be discreetly done anytime—whether you’re nursing or relaxing. The key is to isolate these muscles without engaging your thighs or glutes, holding the contraction for a few seconds before releasing. Regular practice enhances pelvic stability, improves circulation, and supports faster postpartum healing.

3. Diaphragmatic Breathing

Diaphragmatic or deep belly breathing is more than just a relaxation technique—it’s an essential tool for postpartum core engagement. This breathing method encourages activation of the transverse abdominis, your deepest abdominal muscle layer, which supports the spine and organs. Practicing diaphragmatic breathing can reduce postpartum anxiety, improve oxygen flow to healing tissues, and enhance posture. Sitting or lying comfortably, focus on expanding your belly as you inhale deeply, then gently contract it on the exhale. Incorporate this mindful breathing into your daily routine for both physical and mental benefits.

4. Heel Slides

Heel slides gently work the lower abdominal muscles and hip flexors, helping to rebuild coordination and strength without strain. Lying on your back with knees bent, you slide one heel away until the leg is nearly extended, then slide it back. Alternating legs, this controlled motion activates your core while improving pelvic alignment. It’s a great exercise for moms recovering from childbirth who need low-impact ways to start moving. Heel slides also contribute to better blood flow and reduced stiffness in the hips.

5. Glute Bridges

Glute bridges are a powerhouse exercise for postpartum recovery, strengthening not just the glutes but also the lower back and pelvic floor. Lying on your back with knees bent, lifting your hips off the ground engages these crucial muscle groups that support your pelvis and spine. This exercise helps improve posture, reduce lower back pain, and counteracts the effects of prolonged sitting while nursing or holding your baby. You can increase the challenge by holding the bridge or adding a small pillow between your knees to activate the inner thighs.

6. Bird Dog

The bird dog exercise is excellent for improving balance, core stability, and coordination after childbirth. Starting on all fours, you extend one arm forward and the opposite leg back, maintaining a stable spine. This cross-body movement targets the deep core muscles and helps reestablish muscular control, which often diminishes during pregnancy. It also strengthens the back muscles, promoting better posture—a common concern for new moms. Incorporate slow, controlled movements to maximize benefits without risking strain.

7. Cat-Cow Stretch

Cat-cow is a soothing yoga-inspired flow that increases spinal mobility while engaging your core gently. Moving between arching your back (cow) and rounding it (cat) helps relieve tension, especially in the lower back and shoulders. It also encourages gentle engagement of the abdominal muscles, promoting circulation and flexibility. This stretch is perfect for early postpartum days when intense exercise isn’t yet appropriate. Plus, it offers a moment of calm and body awareness amidst the busy new-mom schedule.

8. Seated Forward Fold

The seated forward fold stretches tight hamstrings and the lower back—areas that commonly stiffen due to postpartum postural changes. Sitting with legs extended, reaching toward your toes while keeping the spine long helps release tension and improve flexibility. Even if you can’t reach far, focusing on lengthening the spine first will enhance the stretch safely. This move is also calming for the nervous system, making it a perfect cooldown after your postpartum workout routine.

9. Standing Wall Push-Ups

Standing wall push-ups provide a safe and effective way to strengthen the arms, shoulders, and chest without overwhelming your core. Standing at arm’s length from a wall, you lean in and push back, engaging upper body muscles crucial for lifting and carrying your baby. This exercise also subtly engages your core for stability, helping rebuild strength gradually. It’s accessible for new moms who may not be ready for floor push-ups but want to regain functional strength.

10. Step Touches

Step touches are a gentle cardio move that boosts heart rate and blood circulation without putting stress on healing joints. Simply stepping side to side with rhythmic arm movements gets the blood flowing and energizes the body. It’s a flexible exercise you can do with your baby nearby—in a carrier or stroller—to make workouts manageable even with a busy schedule. Adding light weights or resistance bands can further challenge your muscles as your strength improves.

11. Seated Leg Lifts

Seated leg lifts are a beginner-friendly exercise targeting the lower abdominal muscles and hip flexors. Sitting on a sturdy chair, you slowly lift one leg at a time, engaging your core to maintain posture. This move enhances hip mobility and strengthens the core, supporting better pelvic alignment. It’s especially helpful for moms who are still recovering and need low-impact options that fit easily into daily routines. Be sure to keep your back straight and avoid leaning back to prevent strain.

12. Standing Calf Raises

Standing calf raises strengthen the lower legs and improve circulation—a key concern postpartum due to increased swelling and fatigue. Holding onto a chair or countertop for balance, you rise onto your toes and slowly lower back down. This simple movement also supports better posture and balance, which is vital when carrying your baby around all day. Doing multiple sets throughout the day can help reduce leg heaviness and boost overall stamina.

13. Leg Extensions on Chair

Leg extensions on a chair focus on the quadriceps, which support knee stability and mobility. Sitting upright, you extend one leg straight out, hold for a moment, and lower it down slowly. This strengthens your legs without overloading the core, making it a suitable postpartum workout to complement core-focused exercises. Gradually increasing repetitions can help restore leg strength and endurance for daily activities like walking and climbing stairs.

14. Arm Raises with Light Weights

Incorporating light weights or household objects, arm raises help rebuild shoulder and upper back strength. Standing or seated, raise your arms laterally or in front of you to shoulder height, then slowly lower them. This movement supports posture correction and functional strength needed for holding and lifting your baby. It also encourages better blood flow to the upper body and can be combined with breathing exercises for a full-body wellness routine.

15. Supine Marches

Supine marches engage your core muscles while lying down, making them ideal for early postpartum recovery. Lying on your back with knees bent, you lift one foot off the ground at a time in a marching motion, keeping your core activated to stabilize your pelvis. This exercise builds coordination, strengthens the lower abdominals, and helps retrain the muscles that support your spine. It’s gentle yet effective for rebuilding strength safely.

16. Knee Push-Ups

Knee push-ups are a modified version of the classic push-up that reduces pressure on the core and shoulders. Starting on your knees and hands, you lower your chest toward the floor and push back up. This move rebuilds upper body strength critical for everyday tasks like carrying your baby or pushing a stroller. It also engages your core and promotes better posture without the intensity of full push-ups, making it suitable for postpartum moms easing back into exercise.

17. Hip Circles

Hip circles help restore mobility and flexibility in the pelvis and lower back, which can be tight after childbirth. Standing or on all fours, you make gentle circular motions with your hips, promoting blood flow and reducing stiffness. This movement encourages relaxation of the pelvic muscles and helps realign the spine. Hip circles are a calming exercise that can be done multiple times a day to ease discomfort and support healing.

18. Babywearing Dance Walk

Babywearing dance walks combine light cardio with the joy of bonding. Wearing your baby in a carrier, you walk or gently dance to music, which helps increase heart rate and energizes you without intense strain. This playful activity engages your core and leg muscles while boosting mood and reducing stress. It’s a wonderful way to incorporate movement into your routine while keeping your baby close and comforted.

19. Floor Angels

Floor angels are a gentle upper back and shoulder mobility exercise performed lying on your back. With arms extended to the sides, you slowly move them upward overhead and back down, resembling a snow angel motion. This helps improve posture, counteracts the forward hunch from nursing, and activates the upper back muscles. It’s a low-impact way to rebuild strength and flexibility in the shoulders and upper spine.

20. Resistance Band Rows

Using a resistance band, rows strengthen the upper back and core muscles important for postpartum posture and lifting. Secure the band at a stable point, pull the handles toward your torso while squeezing your shoulder blades together, then release slowly. This exercise combats the hunched posture common among new moms and promotes muscular balance. Resistance bands are affordable, portable, and great for home workouts.

21. Toe Taps

Toe taps activate the lower abdominal muscles and improve coordination. Lying on your back with knees bent, you slowly lower one foot to tap the floor and lift it back up, alternating sides. This controlled movement strengthens the core without excessive strain and helps close diastasis recti, a common postpartum condition. Consistent practice improves core stability and supports pelvic health.

22. Clamshells

Clamshells target the gluteus medius and help stabilize the pelvis—a key factor in postpartum recovery. Lying on your side with knees bent, you lift the top knee while keeping feet together, then lower it. This exercise strengthens the hips and lower back, reducing discomfort and improving balance. Clamshells are ideal for moms wanting to rebuild strength while protecting healing tissues.

23. Modified Sun Salutation

The modified sun salutation is a gentle yoga sequence that enhances flexibility, balance, and core strength. Tailored for postpartum bodies, it includes slow, mindful movements such as gentle backbends, forward folds, and lunges, all adapted for healing. This routine supports mind-body connection and gradually improves muscular endurance, making it a holistic postpartum workout.

24. Cool Down Breathwork

Cool down breathwork focuses on deep, calming breaths to help relax muscles and reduce tension after exercise. Incorporating diaphragmatic breathing with slow inhales and exhales aids recovery, lowers heart rate, and calms the nervous system. This simple practice helps new moms reconnect with their bodies and promotes a sense of peace and well-being post-workout.

25. Assisted Walking Lunges

Assisted walking lunges build lower body strength and improve balance. Holding onto a stable surface for support, you step forward into a lunge, then bring the back foot forward and repeat. This movement strengthens the thighs, glutes, and core while enhancing coordination. It’s a functional exercise that supports everyday activities like walking with your baby or climbing stairs, helping you regain strength confidently.

Conclusion

Recovering your core strength after childbirth is a journey filled with patience, love, and self-care. These 25 quick postpartum workouts are designed to gently guide you back to feeling strong, balanced, and energized—without overwhelming your healing body. From pelvic tilts to assisted walking lunges, each movement supports rebuilding your core, improving posture, and enhancing overall well-being. Remember, consistency is key, but listening to your body is even more important. Progress may feel slow some days, but every small step counts toward reclaiming your strength and confidence.

Incorporating these safe, effective exercises into your routine not only aids physical recovery but also boosts mood and energy—two essentials for thriving in motherhood. So take your time, celebrate your progress, and know that healing is a beautiful process. Your postpartum body deserves kindness and care, and with these workouts, you’re nurturing it in the best possible way. Keep moving forward—you’ve got this!