30 Effective Postpartum Workouts for Busy Moms

Postpartum workouts don’t have to be complicated or time-consuming. They focus on rebuilding your core strength, improving pelvic floor health, and releasing tension that builds up during pregnancy and childbirth. Whether you’re a brand new mom or a few months postpartum, these 30 effective workouts will guide you through a healing process that respects your body’s pace, all while fitting into your busy life. Let’s dive in!

1. Pelvic Floor Exercises (Kegels)

Kegel exercises are a cornerstone of postpartum recovery. These simple contractions target the pelvic floor muscles, which often become weakened after pregnancy and delivery. Strengthening these muscles improves bladder control, supports pelvic organs, and enhances sexual health.To do Kegels correctly, imagine you are trying to stop the flow of urine. Contract those muscles, hold for five seconds, then release slowly. Start with 10 repetitions, gradually increasing to 3 sets throughout the day. The beauty of Kegels lies in their versatility—they can be done anytime, anywhere, even while nursing your baby or sitting at your desk.Consistent practice will help rebuild core strength and alleviate common postpartum issues like incontinence. Just remember not to overdo it; gentle, mindful contractions are key.

2. Walking for Beginners

Walking is perhaps the most accessible postpartum workout for busy moms. It’s low-impact, requires no equipment, and can be done outdoors with your baby in a stroller. Starting with short 5–10 minute walks after your doctor’s clearance can help stimulate circulation, reduce stress, and gently reactivate muscles that have been dormant.Gradually increase your pace and distance as you regain stamina. Walking is also a fantastic mental health booster, giving you a chance to clear your mind while soaking up fresh air. It can become a fun bonding time with your baby, especially when combined with nature walks or stroller fitness groups.Aim for at least 30 minutes most days, broken into manageable chunks if needed. Listen to your body, and enjoy the simplicity and joy that walking offers.

3. Gentle Yoga for Postpartum Recovery

Yoga combines movement with breath control and mindfulness, making it perfect for postpartum healing. Postnatal yoga focuses on stretching tight muscles, improving posture, and re-engaging the core without strain.Starting with poses like Child’s Pose, Cat-Cow, and gentle twists can relieve back pain and open the hips. Yoga encourages deep breathing, which helps with relaxation and stress reduction—something every new mom needs!Beyond physical benefits, yoga offers a moment of peace amid busy days, fostering emotional wellbeing. You can easily follow online postpartum yoga classes at home, tailoring the practice to your energy levels.

4. Modified Plank Holds

Planks are a fantastic core-strengthening exercise, but postpartum bodies require a gentler approach. Modified planks on the knees or against a wall reduce pressure on the abdomen while still activating core muscles.Start by holding the position for 10 seconds, gradually increasing to 30 seconds as you feel stronger. Focus on keeping your back flat and shoulders aligned over your wrists.This exercise targets the transverse abdominis, the deep core muscle critical for rebuilding your postpartum core strength. Consistent practice will also improve posture and support your lower back during daily activities like lifting your baby.

5. Bridge Pose

Bridge pose strengthens the glutes, lower back, and core—all areas that benefit from postpartum attention. Lie on your back with knees bent and feet flat on the floor, hip-width apart. Slowly lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.Performing this exercise regularly helps counteract the effects of prolonged sitting, improves pelvic stability, and promotes blood circulation. It’s gentle yet effective, making it perfect for moms easing back into exercise.

6. Seated Leg Lifts

Seated leg lifts target the lower abdominal muscles and hip flexors without straining the core. Sit on a sturdy chair with feet flat, then slowly lift one leg straight out, hold for a few seconds, and lower it down.Alternate legs and perform 10–15 repetitions per side. This movement helps rebuild strength in the lower body while being mindful of the abdominal healing process.It’s a subtle workout that can be done while watching TV or even during breastfeeding breaks, making it practical for busy schedules.

7. Wall Push-Ups

Wall push-ups are a low-impact upper body exercise that strengthens the chest, shoulders, and arms. Stand facing a wall with hands placed slightly wider than shoulder-width apart. Lower your chest towards the wall, then push back to the starting position.This exercise is gentle enough for postpartum recovery and builds the muscular endurance needed for everyday tasks, such as carrying your baby or household chores.Start with 2 sets of 10 repetitions, increasing gradually as your strength improves.

8. Cat-Cow Stretch

The Cat-Cow stretch is a calming movement that improves spinal flexibility and releases tension in the back and neck. Begin on all fours with hands under shoulders and knees under hips. Inhale as you arch your back (Cow), exhale as you round your spine upwards (Cat).This flowing motion massages the spine and encourages proper posture, which can be compromised after pregnancy. It also helps relax muscles and prepare your body for more active exercises.Try 10 rounds, moving slowly and syncing breath with movement for maximum benefit.

9. Bird-Dog Exercise

The bird-dog exercise promotes core stability and balance, targeting the back, glutes, and abdominals. Start on all fours, then extend your right arm forward and left leg back, holding for a few seconds before returning to start.Switch sides and repeat. This move encourages coordination while strengthening muscles weakened during pregnancy.Perform 10–12 reps per side, focusing on controlled, deliberate movements to avoid strain.

10. Side-Lying Leg Lifts

Side-lying leg lifts are a fantastic exercise to target the outer thighs and hip abductors, which play a vital role in pelvic stability and balance—two areas that can be weakened during pregnancy and childbirth. To perform this exercise, lie on your side with your legs stacked and straight. Slowly lift your top leg upward while keeping your hips steady and controlled. Hold briefly at the top, then gently lower your leg back down. This movement helps strengthen the muscles around your pelvis, providing better support for everyday movements like walking and carrying your baby. Because it’s a low-impact exercise, it’s gentle enough for new moms easing back into activity but still effective in building essential strength.

11. Heel Slides

Heel slides are an excellent exercise for postpartum moms looking to gently engage the lower abdominal muscles and hips without putting too much strain on the core. Lie on your back with your knees bent and feet flat on the floor. Slowly slide one heel away from your body until your leg is extended, then slide it back to the starting position. This controlled movement helps improve hip flexibility and promotes muscle activation in the lower abdomen. It also assists in reestablishing neuromuscular control after pregnancy, a crucial step for regaining full core strength. Heel slides can be done multiple times a day and are especially beneficial for those recovering from a cesarean section or abdominal separation (diastasis recti).

12. Child’s Pose Stretch

The Child’s Pose stretch is a gentle yoga position that offers immense relief for postpartum moms, especially for those experiencing back and hip tightness. Kneel on the floor with your knees apart and your big toes touching, then sit back onto your heels while stretching your arms forward on the floor. This pose helps elongate the spine, relieve tension in the lower back, and open up tight hips that often result from pregnancy. Besides the physical benefits, Child’s Pose promotes relaxation and deep breathing, which can help calm the nervous system—a much-needed reprieve during the often-stressful postpartum period. It’s an accessible pose that busy moms can easily incorporate into their daily routine.

13. Standing Side Bends

Standing side bends are simple but effective for stretching and strengthening the muscles along the sides of your torso. These muscles, called the obliques, are vital for rotational movements and overall core stability. To perform this exercise, stand tall with your feet hip-width apart, slowly bend your torso to one side, reaching your arm overhead, then return to the center and repeat on the other side. This stretch helps release tension built up in the sides of the body, which is common after months of carrying and breastfeeding a baby. It also promotes better posture, which can be compromised postpartum. Because this exercise is gentle and doesn’t require any equipment, it’s perfect for fitting into short breaks during the day.

14. Arm Circles

Arm circles are a simple upper-body exercise that increases shoulder mobility and blood flow. This movement can help counteract the stiffness and tension that often develop from nursing and carrying your little one. To do arm circles, extend your arms out to the sides and make small, controlled circular motions, gradually increasing the circle size. Perform circles in both directions—forward and backward—to engage all parts of the shoulder joint. This exercise improves shoulder flexibility and muscle endurance, making everyday tasks easier and reducing discomfort. The best part is, arm circles can be done virtually anywhere—even during quick moments between baby’s naps.

15. Seated Torso Twists

Seated torso twists enhance spinal mobility and activate the oblique muscles, essential for a strong and flexible core. Sitting upright on a chair with your feet flat on the floor, gently twist your torso to one side while keeping your hips facing forward. Hold briefly and then twist to the other side. This movement helps relieve tension in the back and promotes better posture, which is critical after the prolonged forward-leaning positions common during breastfeeding. It also stimulates digestion and circulation, making it a holistic addition to your postpartum workout routine. The seated nature of this exercise makes it accessible even for moms with limited mobility.

16. Glute Squeezes

Glute squeezes are one of the easiest yet most effective exercises to help reactivate your glute muscles after childbirth. Weakened glutes can contribute to lower back pain and pelvic instability, so strengthening them is vital. Simply squeeze your buttocks together, hold for a few seconds, and then release. You can do this exercise anytime—whether you’re waiting in line at the grocery store or nursing your baby. Regular glute engagement improves posture, supports your pelvic floor, and enhances your overall functional strength. Aim to incorporate several sets of glute squeezes throughout your day for consistent progress.

17. Marching in Place

Marching in place is a great low-impact cardiovascular exercise that improves circulation, coordination, and stamina. Stand tall and lift your knees alternately toward your chest while pumping your arms in rhythm. This exercise mimics walking and can be done indoors, which is perfect for busy moms who may not have time or ability to go outside. It gently elevates your heart rate, helping combat postpartum fatigue and supporting weight loss goals. Starting with one to two minutes, you can gradually increase your marching time as your endurance improves. It’s a practical and efficient way to get moving without any special equipment.

18. Wall Sit

Wall sits build strength in your thighs and core while placing minimal stress on your joints. Stand with your back flat against a wall and slowly slide down into a seated position with your knees bent at a 90-degree angle. Hold this position as long as you can with good form. This exercise strengthens your quadriceps, hamstrings, and glutes, which support posture and balance—both essential for carrying and caring for your baby. Wall sits also engage your core muscles to stabilize your position, contributing to overall strength. Starting with short holds and increasing duration over time makes it manageable for postpartum recovery.

19. Modified Bicycle Crunches

Modified bicycle crunches are a gentle way to target the abdominal muscles without overstraining the postpartum belly, especially if you have diastasis recti (abdominal separation). Lie on your back with knees bent, then perform slow, controlled bicycle motions by bringing one knee toward your chest while twisting your opposite elbow toward it. This helps rebuild core strength and improve oblique activation safely. Moving at a slow pace and maintaining control are key to preventing any additional strain. Start with 10 to 15 repetitions and increase as your strength improves. This exercise supports your goal of restoring a strong, functional core.

20. Resistance Band Rows

Resistance band rows strengthen the muscles in your upper back and shoulders, areas often neglected but heavily used during motherhood. Secure a resistance band at chest height, grab the ends, and pull them toward your chest while squeezing your shoulder blades together. This movement helps improve posture, which can be compromised by the forward hunch of breastfeeding and baby-carrying. Strong back muscles alleviate shoulder and neck tension and enhance your overall strength for daily activities. Resistance bands are inexpensive, portable, and effective—making this an ideal workout for busy moms at home.

21. Squats to a Chair

Squats to a chair are a safe way to build lower body strength while providing the security of a support surface. Stand in front of a chair with feet shoulder-width apart, then slowly lower yourself until seated. Pause, then stand back up using your legs and glutes. This exercise strengthens the thighs, hips, and pelvic floor, helping improve mobility and stability. Squats mimic the movement patterns you use throughout the day, like sitting and standing, making them highly functional for postpartum moms. Using the chair ensures proper form and reduces the risk of injury as you rebuild strength.

22. Calf Raises

Calf raises help strengthen the muscles in your lower legs and improve circulation—key for postpartum recovery, especially if you’ve been less active. Stand tall and slowly raise your heels off the floor, balancing on your toes. Hold for a moment and then lower back down. This exercise supports ankle stability and enhances your balance, which is essential when you’re often on the move with your baby. It’s a simple movement that can be squeezed into your day during moments like brushing your teeth or waiting in line. Aim for 15 to 20 repetitions to feel energized and strong.

23. Neck and Shoulder Rolls

Neck and shoulder rolls are essential for relieving the tension and stiffness that build up during postpartum due to nursing, carrying, and caring for your baby. Slowly roll your shoulders forward and backward in circular motions, and gently rotate your neck side to side. These movements improve circulation, reduce muscle tightness, and promote relaxation. Incorporating neck and shoulder rolls into your routine can alleviate headaches and discomfort caused by poor posture or stress. They’re quick, easy, and can be done anywhere—even while holding your baby.

24. Standing Hip Circles

Standing hip circles improve hip mobility and balance, which are vital for postpartum moms as their bodies adjust to new demands. Stand on one leg and rotate the other leg in small, controlled circles in both directions. This movement engages your hip muscles, promotes joint flexibility, and enhances coordination. It also helps prevent stiffness and soreness in the hips, which can result from long periods of sitting or limited movement postpartum. Start with 10 circles in each direction per leg and increase as your flexibility improves.

25. Pelvic Tilts

Pelvic tilts are a gentle but powerful exercise to realign your pelvis and engage your core muscles. Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward by flattening your lower back against the floor, hold for a few seconds, then release. This movement helps relieve lower back pain, improves pelvic stability, and activates the deep abdominal muscles. Pelvic tilts are foundational for postpartum recovery and can be done multiple times a day. They prepare your body for more challenging core exercises as you progress.

26. Lunges with Support

Lunges with support strengthen your legs and improve balance while being gentle on your joints. Hold onto a sturdy chair or countertop for balance, step one foot forward, and bend your knees slowly to lower your body, then push back to the starting position. This exercise targets your thighs, glutes, and calves, helping build the strength necessary for daily tasks like lifting and carrying your baby. Using support ensures safety as your muscles rebuild postpartum. Aim for 10 repetitions per leg, increasing reps as you gain confidence.

27. Toe Taps

Toe taps activate your lower abdominal muscles and hip flexors without putting excessive strain on the postpartum core. Lie on your back with your legs lifted into a tabletop position (knees bent at 90 degrees). Slowly lower one foot to tap the floor, then bring it back up. Alternate legs in a controlled manner. This exercise promotes gentle core activation and improves hip mobility. Toe taps are an effective way to rebuild abdominal strength gradually and can be adjusted based on your comfort level.

28. Leg Extensions

Leg extensions strengthen your thigh muscles and improve endurance with minimal pressure on your core. Sit on a chair with your back straight and feet flat on the floor. Slowly extend one leg straight out, hold for a moment, then lower it back down. Repeat with the other leg. This movement supports knee stability and strengthens the quadriceps, essential for mobility and balance postpartum. It’s an accessible exercise that can be done during moments of rest or while multitasking at home.

29. Deep Breathing with Core Engagement

Deep breathing combined with gentle core engagement is a simple yet powerful exercise that helps restore abdominal muscle function and calm the nervous system. Sit or lie comfortably and inhale deeply through your nose, allowing your belly to rise as you expand your diaphragm. As you exhale, gently pull your belly button toward your spine, engaging your deep core muscles. This technique improves oxygen flow, reduces stress, and promotes healing after childbirth. Practicing this several times daily can enhance your posture, core strength, and overall sense of wellbeing.

30. Relaxation and Stretching Routine

Ending your workout with a relaxation and stretching routine helps your body recover and prevents soreness. Focus on slow, deliberate stretches for your hips, back, legs, and shoulders, paired with deep breathing. Gentle stretches increase blood flow, release muscle tension, and improve flexibility—key elements of postpartum recovery. Taking these few moments for yourself encourages mindfulness and helps reduce stress, leaving you feeling refreshed and more connected to your healing journey. Incorporate stretches like hamstring reaches, hip openers, and shoulder stretches, holding each for 20 to 30 seconds.

Conclusion

Postpartum recovery is a marathon, not a sprint, especially for busy moms juggling countless responsibilities. These 30 effective postpartum workouts are designed to gently rebuild your strength, restore core stability, and boost your energy—all while respecting your body’s unique needs after childbirth. Remember to listen to your body, move at your own pace, and prioritize self-care.

Incorporating even a few of these exercises into your daily routine can make a significant difference over time. You don’t need hours at the gym—just commitment, patience, and kindness toward yourself. So grab your workout shoes, take a deep breath, and start this empowering journey of healing and strength today. Your body—and your busy life—will thank you!