25 Soothing Postpartum Workouts for New Moms
Welcoming a newborn is one of the most beautiful moments in a mother’s life. But it also brings physical and emotional challenges, especially for your body as it recovers from pregnancy and childbirth. Postpartum workouts aren’t just about getting back into shape—they’re about nurturing your healing body, regaining strength gently, and boosting your overall well-being. Did you know that engaging in light, soothing postpartum exercises can reduce postpartum depression and improve energy levels? Yes, it’s true! These workouts support healing while being kind to your body. In this article, we’ll explore 25 soothing postpartum workouts designed specifically for new moms. Whether you had a natural delivery or a C-section, these exercises can help you regain strength, improve core stability, and boost your mood without overwhelming your system. Let’s dive into these safe, gentle, and effective workouts to support your postpartum journey!
1. Pelvic Tilts
Pelvic tilts are foundational exercises that help strengthen your lower back and abdominal muscles, crucial after childbirth. This gentle movement involves lying on your back with knees bent and slowly tilting your pelvis upward, engaging your core without strain. It encourages proper pelvic alignment and helps ease lower back pain, a common postpartum complaint. Doing pelvic tilts regularly improves circulation in the pelvic area, supporting healing and reducing discomfort. Plus, it activates the deep core muscles, which is essential for regaining core strength safely. Incorporating pelvic tilts into your daily routine only takes a few minutes but offers significant benefits in postpartum recovery.
2. Kegel Exercises
Kegels are vital for postpartum recovery as they strengthen the pelvic floor muscles, which often weaken during pregnancy and childbirth. These muscles support the bladder, uterus, and bowel, and strengthening them helps prevent incontinence and supports overall pelvic health. The beauty of Kegel exercises is that you can do them anytime, anywhere—while feeding your baby, sitting, or lying down. To perform Kegels, simply squeeze the muscles you would use to stop urination and hold for a few seconds, then release. Repeating this throughout the day builds endurance and control. Regular Kegels not only help with physical recovery but can also improve sexual health after childbirth.
3. Deep Belly Breathing
Deep belly breathing is a soothing technique that promotes relaxation and strengthens your core muscles gently. By breathing deeply into your abdomen rather than shallow chest breathing, you engage your diaphragm and abdominal muscles, helping restore core function. This exercise also reduces stress and anxiety, which many new moms experience. To practice, sit or lie comfortably, place your hands on your belly, and inhale deeply through your nose, feeling your belly rise. Exhale slowly through your mouth, allowing your belly to fall. This calming exercise can be repeated multiple times a day to foster a mind-body connection and support gentle core strengthening.
4. Cat-Cow Stretch
The Cat-Cow stretch is a gentle yoga-inspired exercise that helps mobilize the spine, ease tension, and strengthen core muscles. Starting on all fours, you alternate arching your back upward (Cat) and dipping it downward (Cow) while synchronizing with your breath. This movement encourages spinal flexibility and core engagement without excessive strain, making it ideal during postpartum recovery. The stretch also improves posture, counteracting the slouched positions new moms often adopt while feeding or holding their baby. Practicing Cat-Cow regularly promotes back health and overall core strength.
5. Seated Forward Bend
The Seated Forward Bend is a calming stretch that gently lengthens the hamstrings, lower back, and spine, easing postpartum muscle tightness. Sitting on the floor with legs extended, you slowly reach forward toward your toes without forcing the stretch. This position promotes relaxation, improves flexibility, and enhances circulation. It’s especially beneficial if you experience tension from prolonged sitting or breastfeeding. Modifications, like bending your knees or using a yoga strap, can make this stretch more accessible. This stretch fosters mindfulness and body awareness while supporting recovery.
6. Wall Push-Ups
Wall push-ups are a low-impact strength training exercise that builds upper body strength without stressing joints or the core. Standing at arm’s length from a wall, you place your palms on the wall and lower your chest toward it, then push back. This movement strengthens the chest, shoulders, and arms—muscle groups often fatigued after holding and lifting your baby. Wall push-ups can be easily modified by changing the distance from the wall or the number of repetitions. This workout helps build confidence to progress to more challenging exercises safely.
7. Bridge Pose
The Bridge Pose strengthens the glutes, lower back, and pelvic floor, all crucial areas for postpartum recovery. Lying on your back with knees bent and feet flat on the floor, you gently lift your hips toward the ceiling while squeezing your glutes. Holding the pose for a few seconds before lowering down helps activate and tone muscles that support your pelvis and spine. This exercise also improves core stability and counters the effects of sitting or standing for long periods. Regular practice can alleviate back pain and improve posture, boosting strength safely.
8. Side-Lying Leg Lifts
Side-lying leg lifts target the hip abductors and outer thigh muscles, which provide pelvic stability and strength. Lying on one side with legs straight, you slowly lift the top leg upward and lower it with control. This exercise is gentle on the core but builds essential lower body strength to aid in balance and mobility. It’s perfect for postpartum moms easing into exercise, especially if recovering from pelvic or hip discomfort. Adding ankle weights as strength improves can enhance results safely.
9. Child’s Pose
Child’s Pose is a restorative yoga posture that promotes relaxation and stretches the lower back, hips, and thighs. Kneeling with your arms extended forward and forehead resting on the floor, this pose helps release tension and improve flexibility. It’s a perfect break between exercises to calm the nervous system and relieve physical and emotional stress. For postpartum moms, Child’s Pose encourages mindful breathing and gentle stretching, supporting healing and mental well-being.
10. Walking
Walking is a simple yet powerful postpartum workout that promotes cardiovascular health and overall stamina without impact. Starting with short, gentle walks around the home or neighborhood helps rebuild endurance and boosts mood through fresh air and movement. Walking encourages circulation, reduces swelling, and helps ease common postpartum discomforts like constipation. As strength builds, gradually increasing duration and pace supports steady progress. It’s an accessible workout that can be incorporated while caring for your baby.
11. Modified Plank
Modified planks build core strength without putting too much pressure on the abdominal muscles, ideal for early postpartum recovery. Starting on your knees and forearms, keep your back flat and engage your core to hold the position for a few seconds. This strengthens the deep abdominal muscles and improves posture while avoiding strain on healing tissues. Gradually increasing hold time and transitioning to full planks supports ongoing strength gains. Focus on maintaining proper form to prevent injury.
12. Heel Slides
Heel slides gently engage the core and hip flexors to improve pelvic stability and leg mobility. Lying on your back with knees bent, you slowly slide one heel away from the body and back, keeping your pelvis stable. This controlled movement activates core muscles subtly and supports circulation in the legs. Heel slides can be done multiple times daily to build foundational strength without fatigue. They’re particularly helpful if you experienced pelvic pain during pregnancy.
13. Hip Circles
Hip circles improve pelvic mobility and flexibility, which often feel tight or stiff postpartum. Standing or on all fours, you make slow circular motions with your hips to release tension and encourage fluid movement. This exercise promotes better posture and balance and prepares your body for more active workouts. Hip circles are a soothing way to reconnect with your body’s rhythm and encourage natural healing.
14. Standing Side Stretch
The standing side stretch lengthens the torso and strengthens lateral core muscles, improving posture and flexibility. Standing tall, you reach one arm overhead and bend sideways at the waist, feeling a gentle stretch along your side body. This exercise counters the tightness caused by carrying your baby and breastfeeding postures. It also encourages deep breathing, helping relax your muscles and mind.
15. Seated Spinal Twist
The seated spinal twist improves spinal mobility and stretches muscles around the torso, which often become tight postpartum. Sitting with legs crossed or extended, you gently twist your torso to one side, placing one hand behind you for support. This stretch encourages proper alignment and relieves tension in the back and shoulders. Practicing it regularly supports spinal health and eases discomfort.
16. Bird-Dog Exercise
The bird-dog exercise strengthens the core, lower back, and glutes while enhancing balance. Starting on all fours, you extend one arm forward and the opposite leg backward, holding for a few seconds before switching sides. This movement engages deep stabilizing muscles, essential for regaining strength safely after childbirth. It also improves coordination and posture, helping moms feel stronger during daily activities.
17. Modified Squats
Modified squats are an excellent way for new moms to begin rebuilding lower body strength gently and safely. This exercise focuses on the thighs, glutes, and pelvic floor—muscle groups that support your posture and daily movements. Unlike traditional squats, modified squats involve a smaller range of motion and often use a chair or wall for balance, making them more accessible during the early postpartum period. To perform a modified squat, stand with your feet shoulder-width apart, engage your core, and slowly bend your knees as if you’re about to sit on a chair, keeping your back straight and knees aligned with your toes. Hold briefly, then slowly return to standing. This controlled movement helps increase circulation in your legs and hips, reducing stiffness and swelling that new moms frequently experience. By gradually increasing repetitions and depth as your strength improves, modified squats help you regain muscle tone while protecting your recovering body.
18. Ankle Pumps
Ankle pumps are a simple yet highly effective exercise that supports circulation and reduces swelling, which is a common postpartum concern, especially if you spent a lot of time sitting during recovery. The exercise involves flexing your feet upward and then pointing them downward repeatedly while seated or lying down. This rhythmic movement promotes better blood flow through the lower legs, helping to prevent blood clots and easing discomfort from fluid retention. Ankle pumps also activate calf muscles gently without putting strain on your core or pelvic area, making them ideal during the early stages of postpartum healing. Because they are so low-impact and easy to perform anywhere, ankle pumps can be incorporated frequently throughout the day—perfect for multitasking moms. Adding ankle pumps to your routine supports overall leg health and complements your gradual return to more intensive workouts.
19. Butterfly Stretch
The butterfly stretch is a gentle, soothing exercise that targets the hips and inner thighs—areas that can feel tight and restricted after pregnancy and delivery. To perform the stretch, sit comfortably with the soles of your feet pressed together and your knees dropped out to the sides. Gently press your knees toward the floor while keeping your back straight and focusing on deep, calming breaths. This pose helps open the hip joints, improve flexibility, and relieve tension that can build up from prolonged sitting or holding a baby. The butterfly stretch also encourages relaxation and mindfulness, making it a wonderful addition to a postpartum workout routine. As your body heals, this stretch helps restore natural range of motion and supports balanced posture, which is essential for everyday activities and comfort.
20. Arm Raises with Light Weights
Postpartum moms often experience upper body fatigue and tension from holding, carrying, and breastfeeding their baby. Incorporating arm raises with light weights or resistance bands into your routine can strengthen the shoulders, upper back, and arms without overwhelming your body. To do this exercise, either standing or seated, slowly lift your arms to the sides or front to shoulder height, then lower them with control. Focus on engaging your shoulder blades and maintaining good posture throughout the movement. Starting with very light weights—like water bottles or small dumbbells—allows you to build strength safely. This exercise supports improved endurance for daily tasks, reduces muscle stiffness, and helps correct the forward-rounded shoulders common among new moms. Over time, stronger shoulders and upper back muscles will contribute to better overall posture and reduced discomfort.
21. Seated Marching
Seated marching is a gentle and effective way to activate the core and hip flexors while minimizing strain on the body. Sitting on a sturdy chair with your back straight, lift one knee toward your chest, then lower it and repeat with the opposite leg, mimicking a marching motion. This low-impact exercise promotes hip mobility, enhances circulation, and subtly engages abdominal muscles to support pelvic stability. It’s an excellent starting point for moms who might still feel tired or cautious about weight-bearing exercises. Seated marching also encourages coordination and rhythm, making it a functional movement that can help ease transitions into standing exercises. Because it can be done anywhere—even while feeding your baby—it’s a convenient way to stay active and support gradual recovery.
22. Supine Spine Twist
The supine spine twist is a relaxing and restorative stretch that improves spinal mobility and alleviates tension in the lower back—a common complaint among postpartum women. To perform this stretch, lie on your back with knees bent and feet flat on the floor. Slowly lower both knees to one side while keeping your shoulders firmly on the ground. Hold the position for several deep breaths, feeling the gentle stretch along your spine, hips, and torso. Then switch sides. This exercise helps realign the spine, improve flexibility, and release muscular tightness caused by pregnancy posture and daily caregiving activities. The supine spine twist also promotes mindful breathing and relaxation, reducing stress and fostering a sense of calm during the busy postpartum period.
23. Clamshell Exercise
The clamshell exercise targets the hip abductors and external rotators, which play a vital role in stabilizing the pelvis and supporting lower back health. Lie on your side with knees bent and feet together, then lift the top knee upward while keeping your feet touching. This controlled movement strengthens muscles around the hips and helps restore balance after pregnancy-related muscle imbalances. Strong hip muscles can reduce pelvic pain and improve gait, making everyday movements easier and more comfortable. The clamshell is gentle on the core but highly effective in building lower body strength, making it an essential exercise for postpartum recovery. As you progress, you can add a resistance band around your thighs to increase intensity safely.
24. Gentle Yoga Flow
A gentle yoga flow combines slow, mindful movements with deep breathing to support postpartum healing on both physical and emotional levels. This sequence typically includes stretches, balance poses, and breathing exercises that encourage flexibility, strength, and relaxation. Yoga helps new moms reconnect with their bodies, alleviate tension, and improve posture—especially important after hours of breastfeeding and baby care. The mindful aspect of yoga also promotes mental clarity and reduces stress, which can help with postpartum anxiety or depression. By practicing a gentle yoga flow regularly, you foster a balanced recovery that nurtures your body, mind, and spirit.
25. Swimming or Water Aerobics
Swimming and water aerobics are ideal postpartum workouts because the buoyancy of water supports your body, reducing joint impact and strain. These activities provide gentle resistance that helps tone muscles and improve cardiovascular fitness without overexertion. Water workouts also promote circulation and reduce swelling, which is beneficial during postpartum recovery. The soothing sensation of water can relieve muscle soreness and promote relaxation, making swimming a refreshing choice for new moms. Whether you swim laps or participate in a water aerobics class, this form of exercise offers a safe and enjoyable way to rebuild strength, improve endurance, and boost overall well-being during your postpartum journey.
Conclusion
Postpartum recovery is a beautiful journey that requires patience, care, and gentle movement. These 25 soothing workouts offer new moms a safe and effective way to regain strength, support healing, and boost mental well-being without overwhelming the body. Remember, every mom’s recovery is unique—listen to your body, progress at your own pace, and celebrate every step forward. Consistency, self-love, and mindful movement can make your postpartum experience healthier and more joyful. So lace up those sneakers or roll out your yoga mat—your body deserves this nurturing care!
