Did you know that regular postpartum exercise can reduce the risk of depression, improve sleep, and speed up recovery? That’s why we’re focusing on safe workouts that honor your body’s unique needs while helping you feel energized and strong. Let’s dive in and discover your new favorite moves!

1. Pelvic Floor Kegels

Pelvic floor muscles play a crucial role during pregnancy and childbirth, supporting your bladder, uterus, and bowel. After delivery, these muscles often become weakened or stretched, which can lead to discomfort and issues like urinary incontinence. That’s where Kegel exercises come in—they’re simple yet incredibly effective in strengthening these muscles and improving pelvic health. You don’t need any equipment, and you can do them anytime—whether sitting, lying down, or even while feediTo perform a Kegel, focus on squeezing the muscles you use to stop the flow of urine, hold for five seconds, then relax. Aim for 10-15 repetitions, several times a day. As your strength improves, gradually increase the hold time. This gentle engagement not only helps tone your pelvic floor but also enhances blood flow to the area, accelerating healing and boosting overall core stability.Many new moms notice improvements in bladder control and a reduction in pelvic pressure when they commit to daily Kegels. Plus, these exercises support your core as a whole, making them a foundational step before moving into more intense postpartum workouts. Remember: consistency is key! Patience and dedication will pay off in the long run.

2. Diaphragmatic Breathing

Deep, diaphragmatic breathing is an often-overlooked yet vital exercise for postpartum recovery. The breath is a powerful tool that connects your mind and body. Diaphragmatic breathing helps engage your core muscles, particularly the transverse abdominis, which acts as a natural corset for your midsection. Moreover, it reduces stress hormones, promoting relaxation and emotional balance—something every new mom needs!

To practice, sit comfortably and place one hand on your belly. Inhale deeply through your nose, allowing your stomach to rise as the diaphragm expands. Exhale slowly and fully through your mouth, drawing the belly inward to activate your core. This technique not only improves core engagement but also encourages better posture, aiding your spine after the strains of pregnancy and nursing.Incorporating diaphragmatic breathing into your daily routine—whether during a quiet moment or before other exercises—prepares your body for movement. It enhances oxygen flow, reduces tension, and cultivates mindfulness, all of which support a healthier postpartum recovery journey.

3. Glute Bridges

Glute bridges are a gentle, highly effective exercise to activate the glutes, hamstrings, and lower back muscles. These muscles often weaken during pregnancy due to prolonged sitting and changes in posture. Strengthening them improves pelvic alignment, reduces lower back pain, and enhances overall core stability—critical elements for new moms who are frequently lifting and carrying their babies.

To do a glute bridge, lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Hold for two to three seconds, then lower slowly with control. Aim for 10-15 repetitions, focusing on smooth, deliberate movements.This exercise not only tones your lower body but also gently engages the core, making it a safe choice in the early postpartum weeks. Regular practice of glute bridges supports your posture and reduces the risk of pelvic instability, helping you move with greater ease and confidence.

4. Cat-Cow Stretch

The cat-cow stretch is a wonderful way to relieve tension in your spine and promote mobility, especially after months of carrying the extra weight of pregnancy. This stretch encourages gentle movement of the vertebrae, improves circulation, and activates your core muscles subtly, preparing your body for more dynamic workouts.Begin on your hands and knees, aligning your wrists under your shoulders and knees under your hips. As you inhale, drop your belly toward the floor, lift your head, and arch your back (cow pose). On the exhale, round your spine, tuck your chin, and engage your abdominal muscles (cat pose). Repeat this sequence 8-10 times, moving slowly and breathing deeply.Besides easing stiffness and enhancing flexibility, this stretch encourages mindful breathing, which can reduce stress and fatigue—two common postpartum challenges. It’s an excellent warm-up exercise and a restorative move you can incorporate throughout your day.

5. Wall Push-Ups

Wall push-ups offer an accessible way to strengthen your upper body without placing too much strain on your recovering muscles. This low-impact exercise targets the shoulders, chest, arms, and core, which are vital for the physical demands of motherhood, such as lifting and holding your baby.Stand facing a wall, placing your hands on it at shoulder height and width. Slowly bend your elbows, bringing your chest toward the wall while keeping your body straight from head to heels. Push back to the starting position. Start with 10-12 repetitions, increasing as you build strength.Because wall push-ups are easier than floor push-ups, they’re perfect during the early postpartum period. They improve muscle tone, promote better posture, and support your core—all without overstressing your joints or pelvic floor.

6. Bird Dog

The bird dog is a fantastic exercise to enhance core strength, balance, and coordination. It engages the deep stabilizing muscles of your spine and pelvis, which are essential for maintaining good posture and preventing back pain—common complaints for new moms.Start on your hands and knees with your spine neutral. Extend your right arm forward and left leg back, keeping your hips level and your core engaged. Hold for a few seconds, then return to the starting position and switch sides. Perform 10 repetitions per side with slow, controlled movements.This exercise not only strengthens your back and abdominal muscles but also challenges your balance, which helps improve overall body control and functional fitness as you move through your busy days with your little one.

7. Side-Lying Leg Lifts

Side-lying leg lifts target the hip abductors, muscles that stabilize your pelvis and improve lower body strength. These muscles often weaken during pregnancy, leading to hip and lower back discomfort.Lie on your side with legs stacked and straight. Slowly lift the top leg upward without rotating your hips, then lower it back down with control. Perform 12-15 repetitions per sideThis exercise is gentle enough for early postpartum recovery yet effective for toning and strengthening. Strong hip muscles improve balance, support your pelvic floor, and help ease the strain from carrying your baby around all day.

8. Seated Marching

Seated marching is an excellent way to build core activation and improve circulation without standing or putting weight on your pelvic floor.Sit tall on a sturdy chair with your feet flat. Slowly lift one knee toward your chest, then lower it back down and switch sides, mimicking a marching motion. Continue for 1-2 minutes, keeping your core engaged and breathing steadily.his low-impact movement warms up your hip flexors and abdominal muscles, making it ideal for early postpartum days when rest is crucial but movement is beneficial. It also helps boost energy and blood flow, which can combat postpartum fatigue.

9. Modified Plank

The modified plank is a gentle introduction to core strengthening after childbirth, focusing on rebuilding abdominal muscles without putting excessive pressure on yourThis exercise targets the transverse abdominis, the deep core muscle that supports your spine and abdominal wall. Modified planks improve endurance and stability, helping you regain control over your core safely.

10. Heel Slides

Heel slides promote deep core engagement and hip mobility while being gentle on your recovering body.Lie on your back with knees bent and feet flat on the floor. Slowly slide one heel away from your body until your leg straightens, then bring it back in. Alternate legs for 10-15 repetitions each.The key is to keep your lower back pressed gently into the floor and to engage your abdominal muscles throughout. Heel slides strengthen your core without added strain, making them perfect for early postpartum rehabilitation.

11. Standing Pelvic Tilts

Standing pelvic tilts help restore mobility in your lower back and pelvis, areas that often become stiff or misaligned after childbirth. This exercise encourages gentle activation of the abdominal muscles while promoting a neutral spine posture.Stand with feet hip-width apart, knees slightly bent. Slowly tuck your pelvis under by engaging your lower abs, flattening the small of your back against an imaginary wall. Hold for a few seconds, then release to the starting position. Repeat 10–15 times.Pelvic tilts reduce discomfort and improve alignment, making everyday movements more comfortable. They’re a gentle way to reconnect with your core muscles and relieve tension caused by pregnancy and delivery.

12. Bridge March

Bridge marches are a more dynamic variation of the glute bridge. This exercise strengthens your glutes, hamstrings, and core, while also improving coordination and balance—key for managing the physical demands of motherhood.Start lying on your back with knees bent and feet flat. Lift your hips into a bridge position, then slowly lift one foot off the floor, keeping your hips steady. Lower the foot back down and switch legs. Perform 10–12 marches per side.This move activates your entire posterior chain and challenges your core to maintain stability. It’s safe and effective for postpartum women rebuilding strength and stamina.

13. Wall Angels

Wall angels improve posture and shoulder mobility, which are often compromised after months of pregnancy and nursing. This exercise counteracts the forward hunch many new moms develop from holding their babies and breastfeeding.Stand with your back against a wall, feet a few inches away. Press your lower back, upper back, and head against the wall. Raise your arms with elbows bent to 90 degrees, pressing them flat against the wall. Slowly slide your arms upward and downward like making a snow angel. Repeat 10–15 times.Wall angels strengthen the upper back muscles and improve scapular mobility, reducing neck and shoulder tension. Regular practice supports better posture and upper body function.

14. Seated Side Bends

Seated side bends gently stretch and strengthen the oblique muscles along your torso, promoting flexibility and core stability. This exercise also helps relieve tension in the lower back and sides.Sit tall on a chair or on the floor with legs crossed. Raise one arm overhead and lean gently to the opposite side, feeling a stretch along your side body. Hold for 15–20 seconds, then switch sides. Repeat 3–5 times per side.This movement improves spinal mobility and encourages lengthening of tight muscles. It’s a soothing addition to your postpartum routine that enhances your overall core strength.

15. Heel Raises

Heel raises strengthen your calves and improve lower leg circulation, which can reduce swelling and discomfort often experienced postpartum.Stand behind a chair or countertop for support. Slowly raise your heels off the floor, balancing on the balls of your feet, then lower back down with control. Perform 15–20 repetitions.This simple exercise tones your lower legs, enhances balance, and promotes better circulation. It’s easy to incorporate into your day and supports overall lower body health.

16. Wall Sit

Wall sits are an isometric exercise that builds strength in your thighs, glutes, and core without high impact. It’s a great way to increase endurance safely during postpartum recovery.Lean your back against a wall and slide down until your knees form a 90-degree angle. Hold the position for 15–30 seconds, working up to longer holds as you gain strength. Rest and repeat 3–5 times.Wall sits improve muscle tone and promote joint stability, helping you regain leg strength important for everyday activities like lifting your baby or carrying groceries.

17. Modified Side Plank

The modified side plank focuses on strengthening the obliques and the deep core muscles essential for trunk stability and posture.Lie on your side with your forearm on the floor and knees bent. Lift your hips off the ground, keeping your body in a straight line from your shoulders to your knees. Hold for 15–30 seconds, then switch sides.This exercise enhances core endurance and balance, providing a safe way to regain abdominal strength without putting too much pressure on your pelvic floor.

18. Seated Spinal Twist

Seated spinal twists improve spinal flexibility and aid digestion, which can be sluggish postpartum. They also help relieve tension in the back and shoulders.Sit cross-legged or on a chair. Place one hand behind your back and the other on your knee. Gently twist your torso toward the hand behind you, keeping your spine tall. Hold for 20–30 seconds and repeat on the other side.

This stretch increases mobility and promotes relaxation, supporting both physical recovery and mental wellbeing during the postpartum period.

19. Arm Circles

Arm circles enhance shoulder mobility and improve blood flow to the upper body, helping reduce stiffness and discomfort from breastfeeding and baby-carrying.Stand or sit with your arms extended out to the sides. Slowly make small circles forward for 15 seconds, then reverse the direction. Increase the circle size as you warm up, repeating for 1–2 minutes.Arm circles are a gentle warm-up that loosens the shoulders and upper back, promoting better posture and reducing muscle tension.

20. Clamshells

Clamshell exercises target the hip abductors and glutes, muscles that support pelvic stability and can weaken during pregnancy.Lie on your side with knees bent and feet together. Keeping feet touching, lift your top knee as high as possible without rotating your hips. Lower and repeat 15 times per side.Strengthening these muscles improves pelvic alignment and reduces lower back and hip pain, making clamshells an excellent addition to postpartum workouts.

21. Child’s Pose Stretch

Child’s pose is a restorative yoga pose that gently stretches the hips, thighs, and lower back while calming the mind.Kneel on the floor, sit back onto your heels, and stretch your arms forward on the floor. Rest your forehead on the mat and breathe deeply for 30 seconds to 1 minute.This stretch alleviates tension, promotes relaxation, and enhances flexibility, providing soothing relief during postpartum recovery.

22. Toe Taps

Toe taps improve core engagement and hip mobility while being gentle on your body.Lie on your back with knees bent and feet flat. Slowly lower one foot to tap the floor, then bring it back up. Alternate sides for 10–15 reps each.This controlled movement activates the lower abs and promotes coordination, aiding in gradual core rebuilding.

23. Standing Side Leg Raises

This exercise strengthens the hips and outer thighs, supporting pelvic stability and reducing strain on the lower back.Stand tall holding onto a chair for balance. Slowly lift one leg out to the side without leaning your torso. Lower with control. Perform 15 repetitions per side.It’s an easy yet effective way to tone your lower body safely postpartum.

24. Seated Cat-Cow Stretch

A seated version of the classic cat-cow stretch that improves spinal mobility and encourages mindful breathing.Sit tall in a chair. On inhale, arch your back, lifting your chest and gazing upward. On exhale, round your spine and tuck your chin. Repeat 8–10 times.This gentle movement relieves tension and promotes core engagement without strain.

25. Walking

Last but certainly not least, walking is one of the safest and most effective postpartum workouts. It boosts cardiovascular health, improves mood, and gently tones your muscles.Start with short, slow walks, gradually increasing pace and distance as you feel stronger. Walking also provides valuable fresh air and a mental break, essential for new moms.

Conclusion

Embarking on your postpartum fitness journey with these 25 safe workouts is a wonderful step toward burning baby fat and regaining strength. Remember, your body has done something incredible — be patient and kind to it. Progress may be gradual, but consistency will bring renewed energy, confidence, and healing. Always listen to your body and consult your healthcare provider before beginning any exercise routine.

Start incorporating these gentle yet effective exercises into your daily routine, and celebrate every small victory on your path to postpartum wellness. You’ve got this!