25 Quick Postpartum Workouts to Burn Baby Fat
1. Brisk Walking
Walking is the simplest and most accessible way to start moving postpartum. It’s gentle on your body and can be done anywhere, even with your baby in a stroller or carrier. Brisk walking increases your heart rate, burns calories, and boosts your metabolism — all crucial for shedding baby fat.Aim for 15-30 minutes at a pace that makes you breathe a little harder but still allows you to hold a conversation. The fresh air and change of scenery can also lift your spirits during those busy early months.
2. Modified Jumping Jacks
Traditional jumping jacks can feel intense right after delivery, but modified versions keep the movement low impact while still firing up your cardiovascular system. Instead of jumping, step one foot out to the side at a time while raising your arms overhead.This controlled movement is easier on your joints but still effective for calorie burning. Start slow, and gradually increase your speed as your strength and endurance improve.
3. Squat to Chair
Squats are fantastic for toning your legs and glutes, but postpartum, it’s smart to use a chair for support. Stand with feet hip-width apart, lower yourself down as if sitting, lightly touch the chair with your glutes, and then stand back up.This workout strengthens your lower body and helps improve posture and pelvic stability. Plus, it’s a move you can sneak in while waiting for dinner to cook!
4. Wall Push-Ups
Building upper body strength is key, especially for carrying and nursing your baby. Wall push-ups offer a safe and manageable way to engage your arms, shoulders, and chest without straining.Stand a few feet from a wall, place your hands shoulder-width apart, and bend your elbows to bring your chest toward the wall, then push back. Keep your core engaged to protect your back.
5. Glute Bridges
Glute bridges help tone your backside and strengthen your core gently. Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top, then slowly lower.This exercise also aids in pelvic floor recovery, which is essential postpartum. Aim for 10-15 reps per set, focusing on slow, controlled movements.
6. High Knee Marches
High knee marches elevate your heart rate while keeping impact low. March in place, bringing your knees up toward your chest and swinging your arms for momentum.It’s a great way to get your blood flowing and can be done anywhere, even while playing with your little one. Start with short bursts and build up as you regain stamina.
7. Side-Lying Leg Lifts
Target your outer thighs and hips with side-lying leg lifts. Lie on your side with legs straight, lift the top leg up and down slowly, engaging your hip muscles.This exercise promotes hip stability and mobility, which helps support your pelvic area after childbirth. Do 10-15 reps on each side for balanced strength.
8. Babywearing Lunges
Lunges tone your legs and help improve balance. Wearing your baby in a secure carrier adds gentle resistance, making the workout practical and interactive.Step one foot forward, bend both knees into a lunge position, then push back to standing. Always keep your core engaged and maintain good posture to avoid strain.
9. Seated Knee Extensions
If you need to start slow, seated knee extensions are gentle and effective. Sit on a sturdy chair, extend one leg straight, hold for a second, then lower it.This move strengthens your quadriceps and improves knee mobility, supporting your ability to walk and play with your baby more comfortably.
10. Pelvic Tilts
Pelvic tilts relieve lower back tension and gently activate your core. Lie on your back with knees bent and feet flat. Flatten your lower back against the floor by tilting your pelvis upward, then release.This movement encourages proper pelvic alignment and can help alleviate postpartum back discomfort.
11. Step-Ups on a Sturdy Box
Step-ups work your legs and glutes while increasing your heart rate. Use a low, sturdy step or box. Step one foot up, push through your heel, then step down.This functional movement mimics climbing stairs and is easy to do at home, making it perfect for busy moms.
12. Arm Circles
Arm circles improve shoulder mobility and build endurance. Extend your arms to the sides and make small circles, gradually increasing their size.This exercise can be done while holding your baby or during downtime, helping prevent shoulder stiffness and boost circulation.
13. Heel Raises
Heel raises strengthen your calves and improve balance. Stand with feet hip-width apart, rise onto your toes slowly, hold, then lower.Try to do this while waiting in line or during chores — it’s an easy way to tone your lower legs without extra time commitment.
14. Standing Side Crunches
Standing side crunches engage your oblique muscles gently. Place your hands behind your head, lift one knee to the side while bringing your elbow down to meet it, then return.This movement tones your waist and improves core stability, which supports your posture and balance.
15. Modified Planks
Planks are excellent for core strength but can be intense postpartum. Try a modified version by balancing on your knees and forearms, keeping a straight line from head to knees.Hold for 10-20 seconds, focusing on engaging your abdominal muscles without holding your breath.
16. Resistance Band Rows
If you have a resistance band, rows help strengthen your back muscles. Secure the band at waist height, hold the ends, and pull toward your body, squeezing your shoulder blades.Strong back muscles improve posture and make carrying your baby more comfortable.
17. Slow Mountain Climbers
Mountain climbers boost cardio and core strength. Start on hands and knees, then slowly bring one knee toward your chest and switch.Keep movements controlled to avoid strain and increase pace gradually as you get stronger.
18. Calf Stretches
Stretching your calves reduces muscle tightness, especially if you spend lots of time on your feet. Stand facing a wall, place one foot behind you, and press the heel down.Hold for 20-30 seconds on each leg to improve flexibility and circulation.
19. Bird-Dog Exercise
The bird-dog improves balance and strengthens your core and back. On all fours, extend one arm and the opposite leg, hold briefly, then switch.This exercise promotes coordination and reduces back pain, key for postpartum recovery.
20. Chair Dips
Chair dips tone your triceps. Sit on the edge of a sturdy chair, place hands beside you, and lower your body by bending elbows, then push back up.Start with a few reps and increase as your upper body gets stronger.
21. Gentle Yoga Sun Salutations
Yoga sun salutations combine stretches and movements that improve flexibility, circulation, and mindfulness. Move through poses slowly, focusing on breath and alignment.This practice calms the mind while gently strengthening muscles.
22. Side Step Touches
Side step touches increase heart rate and work your legs. Step to the side, then bring your feet together, and repeat.This easy cardio move can be done during playtime or short breaks.
23. Wall Sit
Wall sits build leg endurance. Lean against a wall and slide down until your thighs are parallel to the floor. Hold for as long as comfortable.This isometric exercise tones your quads and glutes with minimal equipment.
24. Pelvic Floor Kegels
Kegels strengthen your pelvic floor, which is essential postpartum. Tighten muscles as if stopping urine flow, hold for a few seconds, then release.Do multiple sets daily to improve bladder control and support recovery.
25. Slow Cycling on Stationary Bike
If you have access to a stationary bike, slow cycling is a low-impact way to boost cardio fitness. Keep resistance low and pedal at a comfortable pace.Cycling helps burn calories while being gentle on joints and muscles.
Conclusion
Burning baby fat doesn’t have to mean long, exhausting workouts. These 25 quick postpartum exercises are designed to fit your busy lifestyle, rebuild your strength, and boost your energy safely and effectively. Remember, the key is consistency and listening to your body—rest when you need to and celebrate every small victory. As your fitness improves, these workouts will become easier and even more rewarding. You’re on a beautiful journey of healing and growth. Keep moving, mama—you’ve got this!
