25 Soothing Postpartum Workouts for New Moms
Did you know that gentle exercises can also improve mood and reduce stress levels during this crucial phase? It’s true! Incorporating low-impact movements can help you reconnect with your body, support healing, and burn some of that stubborn baby fat — all while feeling kind and loving toward yourself. Ready to explore 25 soothing postpartum workouts that are safe, effective, and designed with new moms in mind? Let’s dive in!
1. Pelvic Floor Exercises
Pelvic floor exercises, also known as Kegels, are fundamental for postpartum recovery. These exercises help strengthen the muscles that support your bladder, uterus, and bowels — areas that can weaken after childbirth. Strengthening these muscles improves bladder control, reduces pelvic discomfort, and supports overall core stability.Start by gently contracting your pelvic floor muscles, holding the contraction for a few seconds, then releasing. Repeat this several times throughout the day. The beauty of pelvic floor exercises is that you can do them anytime, anywhere — whether you’re nursing, feeding your baby, or just relaxing.Over time, these exercises improve blood flow and aid in healing any pelvic trauma. Most new moms notice better posture and less lower back pain as their pelvic strength increases. Remember to breathe normally and avoid tightening your abdominal or buttock muscles during the exercises for the best results.
2. Diaphragmatic Breathing
Breathing deeply might seem simple, but diaphragmatic breathing offers powerful benefits during postpartum recovery. This technique focuses on engaging your diaphragm to maximize oxygen intake, relax your nervous system, and gently engage your core muscles.Practicing diaphragmatic breathing regularly helps reduce stress, lowers cortisol levels, and promotes mental clarity — all essential for new moms juggling sleepless nights and endless to-do lists. Sit or lie comfortably, place one hand on your chest and the other on your belly, and inhale deeply through your nose, letting your belly rise.Exhale slowly, feeling your belly fall. This mindful breathing not only calms your mind but also activates deep core muscles that aid in healing the abdominal wall, particularly if you experienced diastasis recti during pregnancy.
3. Cat-Cow Stretch
The Cat-Cow stretch is a gentle, flowing yoga pose that improves spinal flexibility and eases tension in the back and neck — common trouble spots for new moms. This movement encourages gentle mobility while activating your core and pelvic floor.Begin on your hands and knees, inhaling as you arch your back (Cow pose), lifting your chest and tailbone toward the ceiling. Exhale and round your spine (Cat pose), drawing your belly toward your spine. Flow slowly between these two positions, syncing your breath with movement.This stretch increases blood circulation to your abdominal muscles, helps ease postpartum back pain, and gently massages your internal organs to promote digestion and overall wellness.
4. Child’s Pose
Child’s Pose is a restful yoga posture that encourages relaxation while gently stretching your hips, thighs, and lower back. It’s a perfect pose for new moms to rest, recharge, and relieve tension after holding or breastfeeding a baby.Kneel on the floor with knees wide apart, sit back onto your heels, and extend your arms forward. Let your forehead rest on the mat as you breathe deeply, allowing your body to melt into the pose.This gentle stretch helps alleviate lower back pain, opens the hips, and calms the nervous system. Adding Child’s Pose to your postpartum workout routine offers a moment of mindful connection to your body — a beautiful way to support healing and relaxation.
5. Seated Forward Bend
The Seated Forward Bend stretches your hamstrings, calves, and lower back — areas that often feel tight postpartum due to changes in posture and increased time spent sitting.Sit with your legs extended straight in front of you. Inhale and lengthen your spine, then exhale and gently fold forward from the hips, reaching toward your toes. Keep your back straight and avoid forcing the stretch.This pose promotes flexibility in your legs and spine, improves circulation, and encourages gentle stretching without strain. Practicing the Seated Forward Bend regularly can also relieve stress and soothe tension headaches common after childbirth.
6. Kegel Exercises
Kegel exercises, similar to pelvic floor exercises, deserve a dedicated mention due to their importance. These help rebuild strength in the muscles controlling urinary and bowel functions, which can be weakened during delivery.To perform Kegels correctly, imagine stopping the flow of urine midstream. Hold the contraction for five seconds, then relax for five seconds. Gradually increase the hold time as your muscles strengthen.Consistent Kegel practice supports faster recovery, prevents incontinence, and improves sexual health postpartum. They’re easy to do and can be incorporated into your daily routine effortlessly.
7. Bridge Pose
Bridge Pose is an excellent way to strengthen your glutes, lower back, and core — all crucial for rebuilding postpartum strength. This gentle backbend also helps open up the chest and improves circulation.Lie on your back with knees bent and feet hip-width apart. Press into your feet, lift your hips toward the ceiling, and squeeze your glutes at the top. Hold for a few breaths, then slowly lower down.This movement counteracts the effects of prolonged sitting and encourages proper spinal alignment. It also tones your core muscles, supporting pelvic stability and reducing the risk of injury.
8. Modified Plank
The Modified Plank is a safe way for new moms to gradually rebuild core strength without straining abdominal muscles that are still healing.Start on your hands and knees, then extend your arms so your shoulders are over your wrists. Keep your knees on the floor, engage your core, and hold the position. Avoid sagging hips or arching your back.This exercise activates deep abdominal muscles, improves posture, and supports your back. Modify the duration according to your comfort, gradually increasing hold times as you gain strength.
9. Wall Push-Ups
Wall Push-Ups are a gentle upper body workout perfect for postpartum moms who want to regain arm and shoulder strength.Stand facing a wall, place your hands shoulder-width apart, and step back slightly. Bend your elbows, lowering your chest toward the wall, then push back to the starting position.This low-impact exercise improves upper body endurance, tones the chest and arms, and builds stability without excessive strain. It’s easy to perform anytime and requires no equipment.
10. Bird Dog
Bird Dog exercise promotes core stability, balance, and coordination — key components in postpartum recovery.Begin on hands and knees, then simultaneously extend your right arm forward and left leg back, keeping your body balanced. Hold for a few seconds, then switch sides.This movement strengthens the lower back and core muscles, improves posture, and supports safe movement patterns. It’s gentle yet effective for new moms easing back into exercise.
11. Side-Lying Leg Lifts
Side-Lying Leg Lifts target hip and thigh muscles, areas that can weaken during pregnancy and postpartum.Lie on your side, legs extended straight. Lift your top leg slowly, then lower it with control. Repeat on both sides.This exercise tones the outer hips, enhances pelvic stability, and supports walking and daily activities. It’s low-impact and suitable for all fitness levels.
12. Standing Hamstring Stretch
The Standing Hamstring Stretch helps alleviate tightness in the back of your legs, which is common after pregnancy.Stand tall, extend one leg forward with the heel on the ground, and gently bend your back knee as you lean slightly over your extended leg. Hold and switch sides.This stretch improves flexibility, reduces muscle tightness, and supports better posture. It’s a simple addition to your daily routine.
13. Heel Slides
Heel Slides engage your core and hip muscles while promoting joint mobility.Lie on your back with knees bent. Slowly slide one heel away from your body, straightening the leg, then slide it back. Alternate legs.This movement is gentle, supports hip flexibility, and encourages core engagement, making it perfect for early postpartum exercise.
14. Hip Circles
Hip Circles gently loosen the hip joints and improve pelvic mobility.While on hands and knees, make slow, controlled circles with your hips. Change directions after several rotations.This exercise promotes blood flow, reduces stiffness, and prepares your body for more active movements down the road.
15. Ankle Pumps
Ankle Pumps are a simple, effective way to improve circulation and reduce swelling in the lower legs.While lying down or seated, flex your ankles by pointing toes up and then down. Repeat for several minutes.This movement supports vascular health, reduces the risk of blood clots, and is especially beneficial during long periods of rest.
16. Seated Marching
Seated Marching activates your core and hip flexors in a gentle way.Sit on a chair with your back straight. Lift one knee towards your chest, lower it, then repeat with the other leg.It’s a low-impact exercise that boosts circulation, engages abdominal muscles, and improves coordination.
17. Supine Twist
The Supine Twist stretches your back and hips while promoting spinal mobility.Lie on your back, bend your knees, and slowly lower them to one side, keeping shoulders on the floor. Hold and switch sides.This pose relieves tension, improves digestion, and supports relaxation — all important for postpartum wellness.
18. Butterfly Stretch
The Butterfly Stretch opens the hips and inner thighs, which can tighten after pregnancy.Sit with soles of feet together and knees out. Gently press your knees towards the floor, leaning forward slightly.This stretch promotes hip flexibility, reduces pelvic tension, and helps ease discomfort.
19. Gentle Walking
Never underestimate the power of a gentle walk! Walking is one of the easiest and safest postpartum workouts.It boosts cardiovascular health, improves mood, and gradually strengthens your muscles without overwhelming your body.Start with short distances, listen to your body, and increase pace and duration as you feel stronger.
20. Arm Circles
Arm Circles tone your shoulder muscles and improve upper body mobility.Extend arms to the sides and make small, controlled circles, gradually increasing their size. Reverse direction halfway through.This low-impact exercise supports posture, strengthens muscles, and helps counteract tightness from nursing or holding your baby.
21. Low-Impact Swimming
Swimming is a fantastic postpartum workout that offers full-body conditioning with minimal joint stress.The buoyancy of water supports your body, reduces swelling, and helps you move freely.Aim for gentle laps or water aerobics to improve cardiovascular health and muscle tone safely.
22. Yoga for Postpartum
Postpartum yoga blends gentle stretches, breathing exercises, and mindfulness.It improves flexibility, strengthens your core, and supports emotional well-being.Look for classes or videos tailored for new moms to ensure safety and appropriateness.
23. Gentle Pilates Moves
Pilates focuses on core strength, posture, and controlled movement.Postpartum Pilates routines often include pelvic floor work and abdominal strengthening without strain.Incorporating Pilates helps restore your body’s natural alignment and function.
24. Walking Lunges
Walking Lunges gently strengthen legs and glutes, enhancing balance and stability.Take small steps forward, bending knees at a comfortable range, then step forward with the other leg.Keep movements controlled and avoid overextending to prevent injury.
25. Wall Sit
Wall Sits build endurance in your thighs and glutes with minimal equipment.Lean against a wall, slide down into a seated position with knees at 90 degrees, and hold.This static exercise strengthens lower body muscles and supports posture.
Conclusion
Recovering postpartum is a beautiful journey that calls for patience, kindness, and the right kind of movement. These 25 soothing postpartum workouts are designed to gently guide new moms back to strength, flexibility, and confidence. By focusing on low-impact, mindful exercises, you can safely support your healing process while enjoying the benefits of increased energy and well-being.
Remember, consistency is key, and listening to your body is paramount. Celebrate every small victory and embrace the incredible transformation you’re experiencing. Start incorporating these workouts today and take one loving step at a time toward your healthiest self!
