Each of these exercises respects your body’s recovery timeline and focuses on rebuilding core strength, improving pelvic floor function, and enhancing overall mobility without overwhelming your healing system. Whether you’re just starting to move again or looking to add variety to your postpartum fitness, these workouts are accessible, safe, and budget-friendly. Let’s jump into the details of each move to help you feel energized every day!

1. Pelvic Tilts

Pelvic tilts are a cornerstone exercise for postpartum recovery, targeting your deep core muscles and pelvic floor—both essential for regaining stability after childbirth. This simple movement helps realign your pelvis and relieve tension that often causes lower back discomfort, a common postpartum complaint.To perform pelvic tilts, lie comfortably on your back with knees bent and feet flat on the floor. As you exhale, gently engage your abdominal muscles to press your lower back toward the floor by tilting your pelvis upward. Hold this position for a moment before releasing with an inhale. The key is to move slowly and mindfully, focusing on controlled engagement rather than speed or intensity.Practicing pelvic tilts regularly improves posture, strengthens the core, and lays a foundation for more advanced exercises. Many new moms find relief from back pain and increased awareness of their pelvic area after incorporating this simple move into their daily routine.

2. Diaphragmatic Breathing

Breath is the cornerstone of energy and calm, especially postpartum. Diaphragmatic breathing, or deep belly breathing, is a gentle but highly effective exercise that stimulates your core muscles and relaxes your nervous system, helping to reduce stress and improve focus.To practice, sit or lie down in a comfortable position with one hand resting on your belly. Breathe deeply through your nose, allowing your abdomen to rise fully as you fill your lungs with air. Then slowly exhale through your mouth, drawing your belly button gently toward your spine to activate your transverse abdominis—the deepest layer of abdominal muscles important for core stability.Besides physical benefits, diaphragmatic breathing lowers cortisol levels, promoting relaxation during a potentially stressful postpartum period. New moms can integrate this technique throughout their day to recharge energy levels and support core engagement in all activities.

3. Heel Slides

Heel slides are an excellent way to gently restore hip mobility and engage your core without straining your healing body. This low-impact exercise promotes fluid movement and builds coordination, making it ideal for early postpartum workouts.Lie on your back with your knees bent and feet flat on the floor. Engage your abdominal muscles as you slowly slide one heel away from your body, straightening the leg while maintaining contact with the floor. Pause briefly before sliding the heel back to the starting position. Alternate legs for 10 to 15 repetitions.This slow, controlled movement encourages hip flexibility and helps strengthen muscles critical for everyday activities like walking and carrying your baby. Heel slides also aid in preventing stiffness and improve circulation in your lower limbs, a common postpartum issue.

4. Glute Bridges

Glute bridges are fantastic for strengthening your hips, lower back, and core—all areas that may feel weak or strained after pregnancy and delivery. This exercise helps realign the pelvis and relieves pressure on the lower back, contributing to better posture and less discomfort.To perform a glute bridge, lie on your back with your knees bent and feet placed hip-width apart on the floor. Press down through your heels and lift your hips toward the ceiling until your body forms a straight line from shoulders to knees. At the top, squeeze your glutes and engage your abdominal muscles before lowering slowly back down.Regularly incorporating glute bridges into your routine supports pelvic stability, improves balance, and enhances overall strength, helping new moms manage daily physical demands with more ease.

5. Modified Side Planks

Side planks are an effective way to build core strength and stability postpartum, focusing on the obliques and supporting muscles without excessive strain. The modified version with bent knees offers a safe starting point for those still rebuilding strength.Lie on your side, propped up on your forearm, with knees bent and stacked. Engage your core and lift your hips off the floor so your body forms a straight line from shoulders to knees. Hold this position for 15 to 30 seconds, breathing steadily, then slowly lower back down. Repeat on the other side.This exercise promotes spinal alignment and muscular endurance, helping new mothers regain balance and reduce the risk of injury during everyday movements.

6. Cat-Cow Stretch

The cat-cow stretch is a gentle yet powerful movement that enhances spinal mobility and releases tension in the back and neck—areas often tight postpartum from feeding and carrying your baby.Start on your hands and knees with your wrists under your shoulders and knees under your hips. Inhale as you arch your back, lifting your head and tailbone toward the ceiling (cow pose). Exhale as you round your spine, tucking your chin and pelvis inward (cat pose). Repeat this flow for 10 to 15 slow, controlled breaths.In addition to improving flexibility, the cat-cow stretch encourages mindful breathing and relaxation, which are invaluable in managing postpartum stress and muscle stiffness.

7. Wall Push-Ups

Wall push-ups are an accessible upper-body workout that strengthens your arms, chest, and core without the strain of traditional floor push-ups.Stand facing a wall, feet shoulder-width apart. Place your hands on the wall at shoulder height and width. Slowly bend your elbows to lower your chest toward the wall, then push back to the starting position. Keep your body straight and core engaged throughout the movement.This exercise builds functional strength important for lifting your baby and performing daily tasks, while being gentle enough for postpartum recovery.

8. Bird-Dog Exercise

The bird-dog is a balanced, controlled exercise that enhances coordination, core stability, and back strength—key areas to support postpartum recovery.Begin on your hands and knees with a neutral spine. Slowly extend your right arm forward and left leg back, keeping hips level. Hold briefly, then return to the starting position and switch sides. Aim for 10 to 15 repetitions per side.Bird-dogs encourage deep muscle activation and spinal alignment, helping reduce the risk of lower back pain and improving functional strength.

9. Seated Marching

Seated marching is a low-impact way to engage your core and hip flexors, boost circulation, and improve coordination without putting pressure on joints.Sit tall in a sturdy chair with your feet flat. Alternate lifting each knee toward your chest in a controlled marching motion, keeping your back straight and abdominal muscles engaged. Perform for 1-2 minutes.This simple movement fits easily into your day and encourages mobility, making it perfect for moments when you need a quick energy boost.

10. Standing Side Leg Raises

Side leg raises help strengthen your hip abductors and improve pelvic stability, which is vital for posture and balance postpartum.Hold onto a chair or countertop for support. Stand tall and slowly lift one leg out to the side, keeping your body upright. Lower your leg with control and repeat 10 to 15 times before switching sides.Strengthening the hips reduces strain on the lower back and knees, supporting better movement mechanics in daily life.

11. Kegel Exercises

Kegel exercises are essential for postpartum recovery as they target the pelvic floor muscles, which can become weakened during pregnancy and childbirth. Strengthening these muscles helps prevent urinary incontinence, supports pelvic organs, and enhances core stability.To perform a Kegel, imagine stopping the flow of urine and gently contract those muscles. Hold the contraction for about 5 seconds, then release slowly for another 5 seconds. Aim for 10-15 repetitions, several times throughout the day.Incorporating Kegels into your daily routine can significantly improve pelvic floor health and boost your overall postpartum strength, providing more comfort and confidence as you heal.

12. Side-Lying Leg Lifts

Side-lying leg lifts focus on strengthening the hip abductors and glute muscles, which support pelvic alignment and improve balance.Lie on your side with your legs stacked. Keeping your core engaged, slowly lift the top leg upwards while keeping your foot flexed. Hold briefly at the top, then lower with control. Repeat 10-15 times per side.This exercise not only tones the hips but also helps alleviate common postpartum issues like lower back pain and hip instability.

13. Modified Dead Bug

The modified dead bug is a gentle core exercise that promotes stability and coordination, ideal for new moms easing back into fitness.Lie on your back with knees bent at 90 degrees. Slowly extend your right arm behind your head while straightening the left leg out, keeping your lower back gently pressed into the floor. Return to the starting position and switch sides.This controlled movement strengthens deep core muscles and helps reduce diastasis recti, a common abdominal separation postpartum.

14. Ankle Pumps

Ankle pumps are simple yet effective for improving circulation, reducing swelling, and preventing blood clots—important concerns for postpartum women.While lying down or seated, flex your feet by pulling your toes toward your shin, then point them away. Repeat this pumping motion slowly for 1-2 minutes several times a day.These movements are an easy way to promote healthy blood flow, especially if you’re spending time resting or sitting with a newborn.

15. Clamshell Exercise

The clamshell targets the outer hips and glute muscles, which support pelvic stability and posture.Lie on your side with knees bent and feet together. Keeping your feet touching, lift your top knee as high as you comfortably can without rotating your pelvis. Lower slowly and repeat for 10-15 reps on each side.Strengthening these muscles can reduce lower back strain and improve your walking gait after childbirth.

16. Standing Wall Slides

Wall slides enhance shoulder mobility and upper back strength, which can become tight from nursing and carrying your baby.Stand with your back flat against a wall, arms bent at 90 degrees with elbows and wrists touching the wall. Slowly slide your arms upward as high as comfortable, then return to the starting position.This controlled movement opens the chest and strengthens postural muscles, helping alleviate upper back and neck tension.

17. Child’s Pose Stretch

Child’s pose is a restorative yoga posture that gently stretches the lower back, hips, and thighs—areas prone to tightness postpartum.Kneel on the floor with knees wide and toes touching, then sit back onto your heels and extend your arms forward, lowering your forehead toward the ground. Breathe deeply and hold for 30 seconds to a minute.This calming stretch promotes relaxation, improves flexibility, and provides a moment of mindfulness during a hectic day.

18. Heel Raises

Heel raises strengthen the calf muscles and improve lower leg circulation, helping reduce postpartum swelling and fatigue.Stand tall, holding a chair for balance if needed. Slowly lift your heels off the ground, rising onto your toes, then lower back down with control. Repeat 15-20 times.Regular heel raises support endurance for daily activities, such as walking and carrying your baby.

19. Chest Opener Stretch

A tight chest and rounded shoulders are common postpartum due to breastfeeding posture and caregiving.To open your chest, clasp your hands behind your back, straighten your arms, and lift your chest while squeezing your shoulder blades together. Hold this stretch for 20-30 seconds.This stretch improves posture, alleviates upper back discomfort, and encourages better breathing patterns.

20. Neck and Shoulder Rolls

Neck and shoulder rolls are excellent for releasing tension accumulated from hours of holding your baby and nursing.Slowly roll your shoulders forward in a circular motion for 10-15 seconds, then reverse direction. Gently tilt your head from side to side to stretch the neck muscles.Performing these simple movements regularly helps reduce stiffness and promotes relaxation.

21. Gentle Walking

Walking is one of the simplest and most effective postpartum workouts to boost energy and promote overall health.Start with short, easy walks, gradually increasing your pace and duration as you feel comfortable. Walking improves circulation, enhances mood through endorphin release, and helps rebuild cardiovascular fitness.It’s a budget-friendly, low-impact way to reconnect with your body and get fresh air with your little one.

22. Chair Squats

Chair squats are a safe way to strengthen the legs and core, helping with everyday activities like lifting and carrying your baby.Stand in front of a sturdy chair with feet hip-width apart. Slowly lower yourself as if to sit down, lightly tapping the chair with your hips before standing back up. Keep your knees behind your toes and core engaged.This exercise builds leg strength and balance while reducing injury risk.

23. Standing Hip Circles

Hip circles improve mobility and flexibility in the hip joints and pelvis, supporting better movement and reduced discomfort postpartum.Stand tall with hands on hips, gently rotate your hips in a circular motion, making big, controlled circles. Perform 10 rotations in each direction.This warm-up or stretch can relieve stiffness and prepare your body for more active movements.

24. Modified Mountain Climbers

Mountain climbers offer a gentle cardio boost and core strengthening without high impact.Start on your hands and knees. Slowly bring one knee toward your chest, then switch legs in a controlled, alternating pattern. Avoid rushing—focus on form and core engagement.This move helps increase heart rate and tone the abdominals safely.

25. Seated Torso Twists

Seated torso twists improve spinal mobility and engage the oblique muscles, which support core strength.Sit tall on a chair with feet flat. Place your hands on your shoulders and gently twist your upper body to one side, hold briefly, then return to center. Repeat on the other side for 10-15 twists.This exercise also relieves tension from prolonged sitting and encourages better posture.

26. Standing Calf Stretch

Stretching the calves can reduce muscle tightness and improve circulation, particularly important after long periods of standing or walking.Face a wall and place your hands on it. Step one foot back, keeping the heel flat, and lean forward until you feel a gentle stretch in the calf. Hold for 20-30 seconds and switch sides.Regular calf stretches help prevent cramps and support lower leg health.

27. Supported Lunges

Supported lunges strengthen legs, hips, and improve balance with less strain.Hold onto a stable surface like a chair. Step one foot back and bend both knees to lower into a lunge position. Keep your chest lifted and core tight. Return to standing and switch sides. Repeat 10 times per leg.This controlled exercise builds endurance and supports everyday movement patterns.

28. Shoulder Blade Squeezes

Strengthening the upper back muscles helps improve posture and relieve tension from caregiving postures.Sit or stand tall and squeeze your shoulder blades together as if holding a pencil between them. Hold for 3-5 seconds, then release. Repeat 10-15 times.This simple movement counteracts rounded shoulders and neck stiffness.

29. Side Lunges

Side lunges activate the inner and outer thigh muscles and improve hip mobility.Step to the side with one leg, bending the knee while keeping the other leg straight. Push back to the starting position and repeat on the other side. Perform 10-12 reps per side.Side lunges promote strength and balance, supporting functional movements like bending and lifting.

30. Gentle Yoga Flow

A gentle yoga flow combines breathing, stretching, and strength movements to improve flexibility, energy, and relaxation.Include poses like cat-cow, child’s pose, downward dog, and gentle twists. Focus on smooth transitions and mindful breathing.This flow calms the mind, reduces stress, and energizes your body, making it a perfect postpartum practice.

Conclusion

Regaining your energy after childbirth doesn’t mean pushing yourself too hard—it’s about gentle, consistent movement that respects your body’s healing process. These 30 effective postpartum workouts offer a balanced approach to rebuilding strength, enhancing mobility, and boosting energy safely. By incorporating them into your daily routine, you’re nurturing your physical and mental well-being, helping you feel more confident and vibrant during this special time. Remember, listen to your body, be patient, and celebrate every small step forward. You deserve to feel energized and strong as you embrace the joys of motherhood!