25 Soothing Postpartum Workouts to Boost Energy

In this guide, we explore 25 soothing postpartum workouts designed specifically to help new moms restore their energy, strengthen their core, and enhance overall well-being. These workouts are carefully selected to respect your body’s healing process, minimize strain, and encourage gradual improvement. So, let’s dive into the best ways to gently energize your postpartum body!

1. Pelvic Floor Activation Exercises

Pelvic floor muscles undergo significant stress during pregnancy and childbirth. Activating and strengthening these muscles early on is crucial for preventing issues like incontinence and promoting core stability. Pelvic floor exercises, commonly known as Kegels, involve tightening and releasing the muscles you use to stop urine flow.Begin by locating your pelvic floor muscles and practice gentle contractions holding for 5-10 seconds, followed by slow releases. Repeat this cycle 10-15 times, gradually increasing the duration as comfort allows. This exercise not only helps in muscle recovery but also improves blood circulation, which can boost your energy levels throughout the day.

2. Diaphragmatic Breathing Practice

Breathing deeply is often overlooked but is a powerful tool in postpartum recovery. Diaphragmatic breathing, or belly breathing, helps reduce stress hormones, improves oxygen flow, and activates the parasympathetic nervous system, promoting relaxation and energy restoration.To practice, lie on your back or sit comfortably. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your belly to rise more than your chest. Exhale slowly through your mouth, feeling your belly fall. Repeat for 5-10 minutes daily to help calm your mind, improve posture, and energize your body gently.

3. Gentle Cat-Cow Stretches

The Cat-Cow stretch is a gentle spinal mobilization that helps alleviate postpartum back stiffness and encourages flexibility. This stretch involves moving between arching and rounding the back, which improves spinal alignment and stimulates blood flow to your muscles.Start on all fours with your wrists under shoulders and knees under hips. Inhale as you lift your chest and tailbone towards the ceiling (Cow Pose), then exhale as you round your back, tucking your chin and pelvis (Cat Pose). Repeat slowly for 8-10 breaths. This exercise soothes the spine, eases tension, and gives you a calming energy boost.

4. Seated Spinal Twists

Seated spinal twists gently work on your obliques and help release tension in your lower back. This movement improves spinal rotation, which often becomes restricted during pregnancy.Sit on the floor or a chair with your spine tall. Place your right hand on your left knee and your left hand behind you for support. Twist your torso gently to the left, keeping your shoulders relaxed. Hold for 20-30 seconds, then switch sides. This stretch increases circulation and helps wake up your core muscles without strain.

5. Heel Slides

Heel slides are simple movements targeting the lower abdominal muscles and hip flexors. They’re ideal for postpartum moms wanting to re-engage their core with minimal pressure.Lie on your back with knees bent and feet flat. Slowly slide one heel away from your body until the leg is almost straight, then slide it back to the start. Alternate legs for 10-15 repetitions. This movement activates deep abdominal muscles gently and supports pelvic alignment, contributing to an energy boost as you rebuild strength.

6. Modified Side Planks

Side planks engage the transverse abdominis and obliques, essential muscles for postpartum core recovery. Modified versions on your knees reduce intensity while providing effective strengthening.Begin lying on your side, propped on your forearm, knees bent. Lift your hips off the floor, creating a straight line from shoulders to knees. Hold for 15-20 seconds and lower down. Repeat 3 times per side. This workout improves stability, posture, and energy through enhanced core engagement.

7. Bridge Pose

The Bridge pose strengthens the glutes, lower back, and pelvic floor muscles while gently stretching the front body. It is a fantastic postpartum exercise to rebuild strength and improve circulation.Lie on your back with knees bent, feet hip-width apart. Press your feet into the floor and lift your hips towards the ceiling, squeezing your glutes at the top. Hold for 10-15 seconds and slowly lower down. Repeat for 10-12 reps. This pose energizes the lower body and supports pelvic alignment, promoting overall vitality.

8. Wall Push-Ups

Wall push-ups are a beginner-friendly upper body workout that improves arm, shoulder, and chest strength without overwhelming your healing body.Stand facing a wall, arms extended, hands shoulder-width apart on the wall. Slowly bend your elbows, bringing your chest closer to the wall, then push back to the starting position. Perform 10-15 reps with control. This exercise promotes upper body strength, supporting better posture and endurance throughout your day.

9. Knee-to-Chest Stretch

This stretch helps release lower back tension, common in new moms due to baby care and feeding postures.Lie on your back and draw one knee towards your chest, holding it gently with both hands. Keep the other leg extended. Hold for 20-30 seconds, then switch legs. This stretch soothes the lower back, improves hip mobility, and supports energy restoration by easing muscle tightness.

10. Child’s Pose with Side Stretch

Child’s pose is a gentle restorative posture that calms the nervous system and stretches the lower back and hips. Adding a side stretch variation improves flexibility along the torso.Start in Child’s Pose with knees wide and arms extended forward. Walk your hands to the right side and hold for 20 seconds, then switch to the left. This variation gently opens your side body and spine, reducing tension and increasing relaxation and energy.

11. Standing Marches

Standing marches are a fantastic low-impact exercise to get your blood flowing and gently awaken your muscles. This simple movement involves lifting your knees alternately as if marching in place, which not only activates your lower body but also engages your core for added stability. It’s perfect for busy postpartum moms who need a quick energy boost without overexerting themselves. You can do standing marches while holding your baby or even during short breaks in your day. The rhythmic motion encourages better circulation, which helps reduce fatigue and swelling, leaving you feeling more refreshed and ready to tackle your day. Start slowly and gradually increase your pace as your endurance improves, making this workout both accessible and effective.

12. Seated Leg Lifts

Seated leg lifts are gentle but powerful for strengthening the hip flexors and lower abdominal muscles, areas often weakened after pregnancy and childbirth. Sitting on a sturdy chair with good posture, you lift one leg straight out in front of you and hold it briefly before lowering it back down. This controlled movement helps rebuild the core’s foundational strength while putting minimal strain on the body. Because it’s a seated exercise, it’s especially great for moms recovering from a C-section or those experiencing discomfort standing for long periods. Doing 10-15 repetitions per leg regularly can improve your posture, reduce lower back pain, and increase your overall energy levels by supporting better movement mechanics.

13. Supine Arm Reaches

Supine arm reaches are a gentle upper body movement that pairs well with deep breathing to calm the nervous system and enhance oxygen flow—key elements for postpartum energy. Lying on your back with knees bent, you extend one arm slowly overhead and then return it alongside your body, alternating sides with each breath. This exercise promotes shoulder mobility and encourages full, diaphragmatic breaths that can reduce stress and improve relaxation. The combination of gentle movement and mindful breathing helps new moms reconnect with their bodies after pregnancy, relieving tension that accumulates from baby care activities and boosting vitality throughout the day.

14. Heel Raises

Heel raises may seem simple, but they do wonders for strengthening your calves and enhancing circulation in your lower legs—areas prone to swelling postpartum. Standing near a wall or holding onto a chair for support, you rise onto the balls of your feet slowly and then lower back down with control. This exercise encourages blood flow and prevents fluid buildup, which can be common during the postpartum period. Strengthening your calves also helps with balance and reduces fatigue when standing or walking. Incorporate heel raises into your daily routine, and you’ll notice improved leg comfort and increased energy as your circulation improves.

15. Gentle Hamstring Stretch

Pregnancy can leave your hamstrings tight and shortened, contributing to discomfort and limiting mobility. The gentle hamstring stretch helps release this tension, making it easier to move comfortably and reducing strain on your lower back. Sit on the floor with one leg extended and the other bent, and slowly reach toward your toes while keeping your back straight. Hold the stretch for 20-30 seconds, then switch sides. This exercise not only increases flexibility but also promotes relaxation and better posture, helping new moms feel more grounded and energized. Incorporate this stretch into your daily routine to relieve muscle tightness and support your body’s healing process.

16. Supported Squats

Supported squats are excellent for rebuilding strength in the thighs, glutes, and pelvic floor—muscle groups essential for everyday activities like carrying your baby. Using a sturdy chair or countertop for balance, slowly lower your body into a squat position, making sure your knees don’t pass your toes, and then rise back up. This exercise is effective but gentle enough for postpartum bodies, improving endurance and muscle tone without excessive strain. Supported squats also encourage proper pelvic alignment, which can help alleviate discomfort and fatigue. Start with 10-15 repetitions and gradually increase as you regain strength, making it a practical and energizing workout.

17. Bird-Dog Pose

The bird-dog pose is a core and balance exercise that targets the lower back, abdominals, and glutes simultaneously. Begin on all fours with your wrists under your shoulders and knees under your hips. Slowly extend your right arm forward and your left leg back, hold for a few seconds, then return to starting position and switch sides. This movement encourages stability and improves coordination, which often diminishes after pregnancy. Bird-dogs strengthen your core without placing too much pressure on your abdomen, making it safe for postpartum recovery. Practicing this pose regularly can improve posture, reduce back pain, and boost your overall energy by activating key muscle groups efficiently.

18. Reclined Butterfly Stretch

The reclined butterfly stretch is a deeply relaxing posture that opens the hips and inner thighs, which can become tight from pregnancy and labor. Lying on your back, bring the soles of your feet together and let your knees gently fall outward toward the floor. Relax here for 1-2 minutes, breathing deeply and allowing your body to soften. This stretch promotes pelvic flexibility and supports circulation, helping to alleviate tension in your lower body. It’s also an excellent way to unwind mentally, as the gentle opening can trigger a calming response, boosting energy by reducing stress and muscle tightness.

19. Standing Side Bends

Standing side bends help stretch and lengthen the muscles along your sides and improve spinal mobility, which is often limited during pregnancy. Stand tall with your arms overhead, then slowly lean to one side while keeping your core engaged. Hold for 15 seconds, return to center, and repeat on the other side. This movement releases tension in the obliques and lower back while promoting better posture and breathing. It’s a simple, accessible exercise that energizes your torso and creates a feeling of lightness after prolonged sitting or baby-carrying activities.

20. Gentle Seated Forward Fold

The gentle seated forward fold stretches the back and hamstrings while encouraging relaxation and mindfulness. Sitting on the floor with your legs extended, hinge forward from your hips with a straight back, reaching towards your toes. Hold for 20-30 seconds and breathe deeply. This stretch alleviates muscle tightness in the lower back and legs, which can help reduce postpartum discomfort. Beyond physical benefits, the forward fold can also promote a calming effect on the nervous system, making it easier to recharge and restore your energy throughout the day.

21. Ankle Circles

Ankle circles are an easy but effective exercise to improve mobility and prevent stiffness or swelling in your feet and ankles, common postpartum issues. Sitting or lying down, rotate each ankle slowly in circles — 10 times clockwise and 10 times counterclockwise. This simple movement encourages joint flexibility and better blood flow, reducing discomfort and fatigue. Ankle circles are perfect for incorporating into your daily routine, especially if you spend lots of time sitting with your baby or during feeding sessions. They help keep you comfortable and energized.

22. Pelvic Tilts

Pelvic tilts are gentle but powerful exercises that engage your lower back and abdominal muscles, helping to alleviate postpartum back pain and improve posture. Lie on your back with knees bent and feet flat on the floor. Slowly flatten your lower back against the floor by tilting your pelvis upward, hold for five seconds, then release. Repeating this 10-15 times strengthens the core stabilizers and enhances pelvic alignment. Pelvic tilts can be done early in your recovery and have a rejuvenating effect by reducing muscle tightness and encouraging better movement habits.

23. Modified Plank Holds

Modified plank holds are an effective way to strengthen your entire core without excessive strain. Begin on your knees and forearms, keeping a straight line from your head to your knees. Engage your abdominal muscles and hold this position for 15-20 seconds, gradually increasing the duration as your strength improves. Planks help build endurance in the core, shoulders, and back, which is essential for postpartum posture and lifting your baby safely. This exercise enhances overall stamina and energy by promoting efficient muscle activation.

24. Slow Walking

Walking is one of the most natural and accessible postpartum workouts, offering multiple benefits for physical and mental health. A gentle 10-15 minute walk outdoors increases circulation, improves mood through exposure to fresh air and sunlight, and gently engages muscles without overwhelming your healing body. Walking helps regulate sleep, reduce stress, and boost overall energy levels. Making it a daily habit can ease the transition back into regular exercise and make you feel more vibrant and refreshed.

25. Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a mindful technique that combines muscle tension and release to reduce stress and promote deep relaxation—essential for energy renewal during postpartum recovery. Lying comfortably, tense one muscle group (like your feet or shoulders) for a few seconds, then release and notice the difference. Move progressively through your body, focusing on each area. PMR helps alleviate physical tension accumulated from caring for your baby and supports mental calmness. This practice complements your physical workouts by enhancing recovery and energizing your mind and body.

Conclusion

Postpartum recovery is a unique journey for every new mom, and incorporating soothing workouts tailored to your body’s needs can make all the difference. These 25 effective postpartum workouts not only help boost your energy but also rebuild strength safely and gently. Remember, patience and consistency are your best friends in this phase. Always listen to your body and consult your healthcare provider before starting any new exercise routine. With the right approach, you’ll find yourself feeling stronger, more energized, and ready to embrace motherhood with vitality!