Pelvic Floor Activation Exercises

25 Quick Postpartum Workouts to Regain Strength

This article walks you through 25 quick postpartum workouts designed to support your recovery and build strength gently. Whether you’re a fitness newbie or getting back into movement, these exercises are tailored to accommodate your postpartum body with safety and effectiveness in mind. Let’s dive in!

1. Pelvic Floor Activation Exercises

Pelvic floor muscles take a significant toll during pregnancy and childbirth. Activating these muscles early on is crucial for regaining bladder control, preventing pelvic organ prolapse, and stabilizing your core. Gentle pelvic floor exercises focus on contracting and relaxing these muscles, which often go unnoticed but provide foundational support.To start, imagine trying to stop the flow of urine midstream—that’s your pelvic floor engaging. Perform slow contractions for five seconds, then relax for five seconds. Repeat 10 times, three times daily. Over time, this simple routine builds strength and coordination, essential for more intense exercises later. Pelvic floor activation lays the groundwork for your postpartum fitness journey.

Pelvic Floor Activation Exercises

2. Diaphragmatic Breathing

Breathing deeply isn’t just calming—it supports core recovery. Diaphragmatic breathing encourages proper engagement of the deep core muscles that include the transverse abdominis, pelvic floor, and diaphragm. These muscles work in harmony to provide stability.To practice, lie on your back or sit comfortably. Place one hand on your chest and the other on your belly. Breathe deeply through your nose, allowing your belly to rise as your lungs fill. Exhale slowly through your mouth, feeling your belly fall. This rhythmic breathing activates your core gently, improving oxygen flow and relaxation. It’s perfect for postpartum moms easing back into movement.

Diaphragmatic Breathing

3. Bridge Pose

The bridge pose strengthens your glutes, lower back, and abdominal muscles—areas often weakened during pregnancy. It also encourages pelvic stability and helps alleviate lower back discomfort, common in new moms.Begin lying on your back with knees bent and feet flat hip-width apart. Slowly lift your hips towards the ceiling, squeezing your glutes. Hold for 3 to 5 seconds, then lower gently. Repeat 10 to 15 times, resting in between sets. This low-impact exercise reactivates muscles that support posture and daily activities like lifting and carrying your baby.

Bridge Pose

4. Modified Plank Holds

Core strength is essential after pregnancy, but traditional planks can strain a recovering body. Modified plank holds, done on the knees or forearms, provide an excellent alternative.Start on your hands and knees, then extend your body into a straight line from shoulders to knees. Keep your core tight and avoid sagging your hips. Hold for 10 to 20 seconds, gradually increasing time as you gain strength. These modified planks target abdominal muscles while minimizing pressure on the pelvic floor, making them a postpartum favorite.

Modified Plank Holds

5. Cat-Cow Stretch

The cat-cow stretch improves spinal flexibility and strengthens your core gently. This flowing movement reduces stiffness, eases back pain, and reconnects you with your breath.On hands and knees, inhale as you arch your back (cow), lifting your head and tailbone. Exhale, rounding your spine (cat), tucking your chin and pelvis. Repeat 10 times, moving slowly and breathing deeply. This stretch helps realign your posture and relieves tension from carrying your baby.

Cat-Cow Stretch

6. Seated Leg Lifts

Seated leg lifts target the lower abdominal muscles without undue strain. This simple movement can be done while nursing or sitting at home.Sit tall with your back straight. Slowly lift one leg straight out in front, hold for a few seconds, then lower gently. Alternate legs for 10 to 15 repetitions each. This exercise engages your lower core and hip flexors, aiding mobility and strength in your postpartum phase.

Seated Leg Lifts

7. Wall Push-Ups

Wall push-ups are a great way to rebuild upper body strength with minimal impact. They tone your arms, chest, and shoulders while being easy on the joints.Stand an arm’s length from a wall, placing palms flat against it. Keeping your body straight, bend your elbows to lean towards the wall, then push back to the starting position. Perform 10 to 15 reps, increasing reps gradually. This workout fits well into a busy mom’s day and supports the muscles used in lifting your baby.

Wall Push-Ups

8. Kegel Exercises

Kegels remain essential throughout postpartum recovery. These exercises strengthen the pelvic floor muscles and improve bladder control.Contract your pelvic muscles and hold for five seconds, then release. Aim for three sets of 10 repetitions daily. Integrating Kegels into your routine supports overall pelvic health and can ease discomfort caused by childbirth.

Kegel Exercises

9. Heel Slides

Heel slides gently activate your abdominal muscles and improve hip mobility. This exercise is low-impact and easy to perform anywhere.Lie on your back with knees bent. Slowly slide one heel away from your body until your leg is almost straight, then slide it back. Alternate legs, performing 10 to 15 repetitions each. Heel slides increase circulation and flexibility, helping you regain functional movement.

Heel Slides

10. Bird-Dog Exercise

The bird-dog improves core stability and balance, both important for postpartum recovery. It also strengthens your lower back and glutes.On hands and knees, extend one arm forward and the opposite leg backward, keeping your spine neutral. Hold for a few seconds and return to the starting position. Repeat 10 times on each side. This exercise improves coordination and strengthens deep core muscles gently.

Bird-Dog Exercise

11. Side-Lying Leg Raises

Target your hips and outer thighs with side-lying leg raises. This exercise helps stabilize your pelvis and supports proper alignment.Lie on your side with legs straight. Lift the top leg slowly, hold briefly, then lower. Aim for 10 to 15 repetitions per leg. Side-lying leg raises are perfect for strengthening muscles that often weaken postpartum due to pregnancy-related posture changes.

Side-Lying Leg Raises

12. Gentle Walking

Walking is an excellent low-impact cardio workout that fits easily into your day. It boosts mood, supports weight loss, and helps rebuild endurance without strain.Start with 10 to 15-minute walks at a comfortable pace, gradually increasing duration. Use a stroller to involve your baby! Walking promotes circulation and gently engages many muscle groups, aiding holistic postpartum recovery.

Gentle Walking

13. Child’s Pose Relaxation

Child’s pose is a deeply restorative yoga posture that helps postpartum moms relax, reset, and reconnect with their bodies. This pose gently stretches the lower back, hips, thighs, and ankles—areas that often hold tension from nursing, rocking, or holding your baby. It promotes deep breathing and mindfulness, both essential for reducing stress and supporting emotional recovery during the postpartum phase.

To perform child’s pose, kneel on the floor with your big toes touching and knees spread wide. Sit back on your heels and stretch your arms forward, lowering your forehead to the mat. Take deep, calming breaths and stay in this position for 1 to 2 minutes, or as long as needed. This pose can be used as a warm-up, cool-down, or simply as a break when you feel overwhelmed. It’s a go-to for gentle recovery and inner calm.

Child’s Pose Relaxation

14. Hip Circles

Hip circles are a soothing, low-impact movement that enhances pelvic mobility and improves blood circulation in the hips and lower back. Pregnancy can cause tightness and tension in these areas due to shifting posture and added weight. Practicing hip circles daily can help release that tension, improve flexibility, and support pelvic floor function.

Begin on your hands and knees in a tabletop position. Slowly shift your hips in large circular motions—five times clockwise, then five times counterclockwise. Keep the movement fluid and focus on maintaining a neutral spine. You can also perform this exercise standing with hands on your hips. Hip circles not only help restore joint mobility but also engage the deep core muscles, making them a gentle yet powerful addition to your recovery.

Hip Circles

15. Standing Marches

Standing marches are a simple and effective way to introduce light cardio and get your heart rate up without straining your healing body. This movement strengthens the hip flexors and core while improving circulation and coordination. It’s a great transitional exercise if you’re ready to move beyond floor-based movements but still want to keep things low-impact.

Stand tall with feet hip-width apart. Lift one knee toward your chest, then lower and repeat on the other side in a rhythmic, marching motion. Aim for 1 to 2 minutes of continuous movement, focusing on engaging your core with each lift. You can increase the pace or duration as your stamina improves. This exercise is perfect to do while watching your baby or during a short break in your day.

Standing Marches

16. Wall Squats

Wall squats are ideal for postpartum moms looking to strengthen their thighs, glutes, and core without stressing the lower back or knees. This functional movement also helps improve posture and pelvic alignment, which are often compromised during pregnancy and postpartum.

Stand with your back flat against a wall and feet about two feet away from the base. Slowly slide down until your knees are bent at a 90-degree angle, keeping your back pressed into the wall. Hold for 10 to 30 seconds, then slowly slide back up. Begin with 3 sets and gradually increase the duration as your strength builds. Wall squats mimic real-life movements like sitting and lifting, making them a valuable part of postpartum fitness.

Wall Squats

17. Toe Taps

Toe taps are a great beginner-friendly core exercise that reintroduces controlled abdominal movement. This low-impact move strengthens the lower abs and stabilizes the pelvis—essential for rebuilding core integrity after childbirth.

Lie on your back with knees bent at 90 degrees, shins parallel to the floor. Keeping your core engaged and lower back pressed into the mat, slowly lower one foot to tap the floor, then return to start. Alternate legs, performing 10 to 15 reps per side. Focus on slow, controlled movements to avoid compensating with your back or hips. Toe taps are especially helpful for reconnecting with deep abdominal muscles and improving coordination.

Toe Taps

18. Arm Circles

Arm circles help strengthen the shoulders, upper arms, and upper back—key areas that support baby-carrying and nursing. They also improve circulation and reduce stiffness, particularly helpful for moms experiencing tightness from frequent lifting or feeding postures.Stand or sit with your arms extended out to the sides at shoulder height. Make small circles forward for 30 seconds, then reverse direction. Gradually increase the size of the circles to expand range of motion. Perform 2 to 3 sets. Arm circles are easy to incorporate throughout your day, even while holding your baby or watching TV.

Arm Circles

19. Neck Stretches

New moms often carry a lot of tension in the neck and shoulders due to breastfeeding, bottle-feeding, and poor posture. Neck stretches are essential to release that tension and prevent headaches or chronic stiffness.While sitting or standing tall, slowly tilt your head to one side, bringing your ear toward your shoulder. Hold for 20 seconds, then switch sides. You can gently use your hand to increase the stretch, but avoid pulling. Repeat 2 to 3 times per side. Incorporating neck stretches daily can greatly improve comfort and posture.

Neck Stretches

20. Ankle Pumps

Postpartum swelling, particularly in the feet and ankles, is common—especially after a C-section. Ankle pumps promote blood circulation and reduce fluid buildup, helping relieve swelling and improve mobility.Lie on your back or sit comfortably. Flex your feet upward, then point your toes downward, mimicking a pumping motion. Repeat for 1 to 2 minutes. You can perform ankle pumps multiple times a day to keep circulation flowing, particularly if you’re resting or sitting for extended periods.

Ankle Pumps

21. Gentle Side Bends

Side bends stretch the obliques and help with lateral core activation. They can also alleviate tension from carrying a baby on one side, which many moms do unconsciously.Stand with feet shoulder-width apart, arms at your sides or overhead. Slowly bend to one side, reaching down toward your knee, then return to center. Repeat on the other side. Perform 10 reps per side, focusing on slow and controlled movement. Side bends improve flexibility and balance, supporting better posture during baby care tasks.

gentle Side Bends

22. Modified Side Plank

Side planks are excellent for building core strength, particularly in the obliques and transverse abdominis. The modified version reduces strain on the pelvic floor while still offering solid strength-building benefits.Lie on your side with knees bent and forearm on the floor. Lift your hips off the ground, forming a straight line from shoulders to knees. Hold for 10 to 20 seconds, then switch sides. Repeat for 2 to 3 sets. Modified side planks are ideal for moms ready to challenge their core gently and progressively.

Modified Side Plank

23. Seated Spinal Twists

Seated spinal twists promote spinal mobility, improve digestion, and ease tension built up from prolonged sitting or nursing. They’re a great way to gently reintroduce torso rotation.Sit cross-legged or on a chair with your spine tall. Place your right hand behind you and your left hand on your right knee. Inhale to lengthen your spine, exhale to twist gently to the right. Hold for 15–30 seconds, then repeat on the other side. This movement helps improve spinal flexibility and supports a balanced core.

Seated Spinal Twists

24. Quadruped Pelvic Tilts

This gentle exercise strengthens the core and improves coordination between the pelvis and spine. It’s safe for early postpartum recovery and helps alleviate back discomfort.Begin in a tabletop position. Inhale, arch your back slightly (cow), then exhale and tuck your pelvis under, rounding your back (cat). Focus on initiating the movement from your pelvis rather than your shoulders. Repeat 10 to 15 times, coordinating breath with movement. This gentle rocking motion supports spinal alignment and core reactivation.

Quadruped Pelvic Tilts

25. Deep Squats to Chair

Deep squats mimic everyday movements like picking up your baby or car seat. This functional movement builds strength in the glutes, thighs, and hips, while improving core engagement and stability.

Stand in front of a chair with feet shoulder-width apart. Lower into a squat by bending your knees and pushing your hips back, as if you’re sitting down. Touch the chair lightly, then return to standing. Perform 10 to 12 reps, keeping knees aligned with toes and chest lifted. As strength improves, increase repetitions or hold light weights. Deep squats are a powerful way to regain functional lower-body strength post-baby.

Deep Squats to Chair

Conclusion

Regaining strength after childbirth doesn’t happen overnight, but with consistent, gentle workouts, your body will heal and grow stronger. These 25 quick postpartum workouts are designed to fit into your busy life while prioritizing safety and recovery. Remember to listen to your body, start slow, and celebrate every small step forward. Consult your healthcare provider before starting any exercise routine, especially postpartum.

Your postpartum journey is unique and beautiful—nurture it with kindness, patience, and movement that empowers you. Ready to regain your strength and energy? Start today, one gentle workout at a time!

 

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