30 Gentle Postpartum Workouts for Busy Moms (2025)

Motherhood is an incredible journey filled with joys, challenges, and countless moments of learning. But let’s be honest—finding time to care for yourself after welcoming a new baby can feel overwhelming. Your body has been through so much, and gentle postpartum workouts are essential for supporting healing, restoring strength, and boosting your energy. The good news? You don’t need hours at the gym or complicated equipment. These 30 gentle postpartum workouts are designed especially for busy moms like you. They’re easy to fit into your daily routine, help nurture your body back to health, and offer a much-needed moment of self-care. Whether you have five minutes or thirty, you can start reclaiming your strength and confidence today. Ready to feel refreshed, stronger, and more connected to your body? Let’s dive in!

1. Pelvic Floor Engagement Exercises

Your pelvic floor is a group of muscles that play a vital role in supporting your bladder, uterus, and bowel. Pregnancy and childbirth stretch these muscles, making pelvic floor engagement exercises crucial during postpartum recovery. These gentle contractions, sometimes called Kegels, help rebuild strength and improve bladder control, which many new moms struggle with.To begin, find a comfortable seated or lying position. Gently contract the muscles you’d use to stop urination, hold for a few seconds, and then release. It’s important not to over-tighten or hold your breath during the exercise. Start with a few repetitions, gradually increasing as your muscles regain strength. Practicing pelvic floor exercises daily can also improve core stability, which supports your posture and reduces back pain.The beauty of these exercises is their simplicity—you can do them anywhere, anytime. Over time, pelvic floor engagement will become second nature, helping you feel more in control and comfortable throughout your day.

2. Diaphragmatic Breathing Techniques

Breathing deeply might seem basic, but diaphragmatic breathing is a powerful tool for postpartum recovery. Engaging your diaphragm activates your deep core muscles, helps relieve stress, and supports overall healing. This breathing technique also increases oxygen flow, boosting energy levels and calming your nervous system—a true win-win for busy moms!Sit or lie down comfortably. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, letting your belly rise as your diaphragm expands. Exhale slowly through your mouth, feeling your belly fall. Focus on relaxing your shoulders and maintaining smooth, even breaths. Practice for five to ten minutes daily, ideally combined with gentle movements or stretches.Integrating diaphragmatic breathing into your routine not only enhances physical recovery but also nurtures mental clarity and emotional well-being—something every mom deserves.

3. Gentle Cat-Cow Stretch

If you’re experiencing tightness or discomfort in your back and shoulders—common postpartum complaints—the gentle cat-cow stretch offers soothing relief. This flowing movement helps increase spinal flexibility, promotes better posture, and reconnects you with your breath and body.Begin on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your head and tailbone (cow pose). Exhale as you round your spine, drawing your belly button towards your spine and tucking your chin (cat pose). Repeat slowly for 8 to 10 rounds, focusing on coordinating breath with movement.This stretch can be done multiple times daily, especially after long periods of feeding or carrying your baby. It’s gentle enough for early postpartum and feels wonderful for releasing tension accumulated during busy days.

4. Seated Hip Circles

Sitting for extended periods feeding or holding your baby can make your hips stiff. Seated hip circles are a simple way to increase blood flow and gently improve hip mobility. They also support pelvic alignment, essential for comfort and function postpartum.Sit tall on a chair or yoga mat with feet flat. Slowly rotate your hips in a circular motion, moving clockwise for 10 rotations and then counterclockwise. Keep your core engaged and breathe naturally as you move. You can place your hands on your hips for feedback and control.Incorporate seated hip circles into your daily breaks or combine them with breathing exercises. Over time, these small movements will help loosen tight muscles and improve your overall posture and movement quality.

5. Wall Sits for Lower Body Strength

Strengthening your legs and glutes is vital postpartum, especially since these muscles support lifting, standing, and everyday mobility. Wall sits offer a low-impact way to build endurance safely and effectively.Stand with your back against a wall, feet hip-width apart and a few inches away from the wall. Slowly slide down until your knees bend at a 90-degree angle, as if sitting on an invisible chair. Hold for 20-30 seconds, then slowly slide back up. Repeat 3 to 5 times, resting as needed.This exercise improves circulation, builds leg strength, and enhances stability, all while protecting your healing body. It’s easy to do at home or even in the office and fits well into a busy mom’s schedule.

6. Glute Bridges

Glute bridges are excellent for reactivating the posterior chain, including your glutes, hamstrings, and lower back muscles—all areas that can weaken after pregnancy and childbirth. They also support core engagement and pelvic stability.Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips towards the ceiling while squeezing your glutes. Hold at the top for a few seconds, then slowly lower down. Start with 10-15 repetitions, gradually increasing as strength improves.Regular glute bridges can reduce lower back discomfort, improve posture, and enhance overall mobility. Plus, they require no equipment and can be done anywhere—even during baby’s nap time!

7. Heel Slides

Heel slides are a gentle way to engage the lower abdominal muscles and improve coordination. This exercise supports pelvic stability and is safe for moms recovering from diastasis recti.Lie on your back with knees bent and feet flat. Slowly slide one heel away from your body, straightening the leg while keeping your core engaged. Return the heel to the starting position and repeat with the other leg. Perform 10-15 reps on each side.Heel slides are low-impact and easy to fit into your day, helping you rebuild abdominal strength without discomfort or strain.

8. Standing Side Bends

Standing side bends stretch the sides of your torso, relieving tension and improving posture—especially important after carrying your baby and breastfeeding for long hours.Stand tall with feet shoulder-width apart. Raise one arm overhead and gently bend to the opposite side, feeling a stretch along your ribs and waist. Hold for 20 seconds and return to center. Repeat on the other side. Perform 3-5 bends per side.This simple stretch helps maintain flexibility in the spine and ribs, improves breathing, and brings renewed energy during your busy day.

9. Modified Child’s Pose

The modified child’s pose is a restorative yoga posture that offers physical and mental relief. It stretches your hips, back, and shoulders while encouraging relaxation.Kneel on the floor, bring your big toes to touch, and open your knees wide. Gently fold forward, extending your arms in front or resting them by your sides. Use pillows or cushions under your belly or knees for extra comfort. Breathe deeply and hold for 1-3 minutes.This pose soothes tension, calms the nervous system, and provides a safe space for your body to rest and heal—perfect for busy postpartum days.

10. Knee Rolls for Spinal Mobility

Knee rolls gently rotate your spine, increasing flexibility and easing stiffness. This movement is ideal for improving mobility while being gentle on your healing body.Lie on your back with knees bent and feet flat. Slowly lower both knees to one side while keeping your shoulders grounded. Hold for a few seconds, then return to center. Repeat on the other side for 8-10 reps.Knee rolls help relieve lower back tension and promote spinal health, making everyday movement easier and more comfortable.

11. Supine Marches

Supine marches are a fantastic way to gently reactivate your core muscles after childbirth. This exercise targets the deep abdominal muscles, helping with diastasis recti recovery and improving pelvic stability.Lie on your back with knees bent and feet flat on the floor. Slowly lift one foot off the ground, bringing your knee to tabletop position while keeping your core engaged and your lower back neutral. Lower the foot back down and repeat on the other side. Aim for 10 to 15 repetitions per leg.This movement helps rebuild strength without putting excessive pressure on your abdomen. It also promotes coordination and control, which are essential as you ease back into more active workouts.

12. Arm Circles

After months of pregnancy and the demanding work of holding and feeding your baby, tightness in your shoulders and upper back is common. Arm circles are a gentle, effective way to loosen these muscles and improve circulation.Stand or sit with your arms extended to the sides at shoulder height. Begin with small circular motions moving forward for 10–15 seconds, then reverse direction. Gradually increase the size of the circles as you feel comfortable.Doing arm circles regularly can reduce tension, improve posture, and boost blood flow. Best of all, they’re simple enough to do while watching your baby or during short breaks.

13. Leg Slides

Leg slides are another gentle exercise to engage your lower abs and improve coordination, which supports pelvic and core strength.Lie on your back with knees bent and feet flat. Slowly slide one foot out along the floor until your leg is almost fully extended, then slide it back. Alternate legs, completing 10–15 reps per side.Keep your abdominal muscles engaged to avoid arching your lower back. This exercise is safe for early postpartum and helps restore muscle control gradually.

14. Bridge Marches

Bridge marches build on the classic glute bridge by adding alternating leg lifts. This variation increases the challenge to your core and glute muscles, enhancing stability and strength.Start lying on your back with knees bent and feet flat, hips lifted into a bridge. While holding the bridge position, slowly lift one foot off the ground, bringing your knee toward your chest. Lower it back down and repeat with the other leg. Perform 10 reps per leg.Bridge marches are excellent for progressing your postpartum fitness safely while focusing on pelvic alignment and core engagement.

15. Standing Calf Raises

Circulation is crucial postpartum, and calf raises can help prevent swelling while strengthening your lower legs.Stand with feet hip-width apart and hold onto a chair or countertop for balance. Slowly rise onto your toes, lifting your heels as high as comfortable, then lower back down with control. Repeat 15–20 times.Incorporate calf raises throughout your day to improve circulation and build endurance—both important when caring for a new baby.

16. Side-Lying Clamshells

Side-lying clamshells are perfect for strengthening your hips and glutes without putting pressure on your pelvic floor. These muscles often weaken after pregnancy but are vital for posture and balance.Lie on your side with knees bent at 90 degrees and feet touching. Keeping your feet together, slowly lift your top knee as high as you can without shifting your pelvis. Lower back down slowly. Do 15 reps per side.Regular practice improves hip stability, reduces back pain, and helps with everyday movements like lifting and walking.

17. Seated Neck Stretches

Neck tension is a frequent complaint postpartum due to feeding positions and stress. Seated neck stretches offer relief and promote relaxation.Sit upright with shoulders relaxed. Slowly tilt your head toward your right shoulder, feeling a gentle stretch on the left side of your neck. Hold for 20–30 seconds, then switch sides. For a deeper stretch, gently apply light pressure with your hand.Doing this stretch daily can ease headaches, improve posture, and reduce muscle stiffness.

18. Modified Planks (Wall or Elevated)

Building core strength is important, but traditional planks can be intense postpartum. Modified planks provide a safe way to strengthen your abdominal muscles gradually.Stand facing a wall or use an elevated surface like a sturdy table. Place your hands on the surface at shoulder height and step your feet back to form a straight line from head to heels. Engage your core and hold the position for 15–30 seconds.This exercise rebuilds core strength without putting undue pressure on your healing body. Gradually increase hold time as you grow stronger.

19. Heel Slides (Revisited)

Heel slides are gentle core activators that safely promote muscle engagement and pelvic control.Lie on your back with knees bent. Slowly extend one leg out, sliding the heel away from your body while keeping your core tight. Return to starting position and alternate legs.These movements improve coordination and help new moms regain confidence in their bodies.

20. Ankle Circles and Pumps

Circulation in your lower legs is key after pregnancy, especially if swelling or discomfort occurs. Ankle circles and pumps enhance blood flow and reduce stiffness.While sitting or lying down, lift one foot and rotate your ankle clockwise for 10–15 circles, then counterclockwise. Follow with several pumps by flexing and pointing your toes. Switch legs and repeat.This simple routine can be done throughout the day, making it easy to keep your legs feeling light and energized.

21. Yoga Nidra (Guided Rest)

Postpartum recovery isn’t just physical—it’s emotional and mental too. Yoga Nidra is a guided meditation practice offering deep relaxation and stress relief.Find a quiet space, lie down comfortably, and follow an audio session that guides you through body scans and breath awareness. Even 15 minutes can restore calm and promote healing.Yoga Nidra supports mental clarity and helps manage the overwhelming feelings common in new motherhood.

22. Towel Hamstring Stretch

Tight hamstrings can contribute to lower back pain, so gentle stretching is important postpartum. The towel hamstring stretch is safe and effective.Lie on your back and loop a towel or strap around one foot. Keep your leg straight and gently pull the towel toward you until you feel a stretch in your hamstring. Hold for 20–30 seconds and switch legs.Regular stretching increases flexibility and reduces discomfort from prolonged sitting or nursing positions.

23. Chair Squats

Chair squats mimic everyday movements and help build leg and core strength safely.Stand in front of a sturdy chair with feet shoulder-width apart. Slowly lower yourself until your glutes lightly touch the chair, then stand back up. Keep your knees aligned with your toes and core engaged.Perform 10–15 reps to improve functional strength, balance, and mobility needed for daily activities.

24. Seated Twists

Seated twists gently improve spinal mobility and promote digestion—both helpful postpartum benefits.Sit on a chair or cross-legged on the floor. Inhale to lengthen your spine, then exhale as you twist gently to one side, placing your hand on your opposite knee. Hold for a few breaths, then repeat on the other side.This movement releases tension and supports healthy digestion, especially after a busy day.

25. Postnatal Yoga Flow

A gentle postnatal yoga flow combines stretching, breathwork, and mindfulness to nurture your healing body.Include poses like child’s pose, cat-cow, gentle twists, and glute bridges. Coordinating movements with breath enhances relaxation and body awareness.Even 10–15 minutes daily can boost your energy, reduce stress, and promote flexibility.

26. Wall Angels

Wall angels strengthen your upper back and improve posture, helping counteract the forward hunch caused by feeding and carrying your baby.Stand with your back against a wall, feet a few inches away. Raise your arms to shoulder height with elbows bent. Slowly slide your arms up and down the wall, maintaining contact with shoulders, elbows, and wrists.Doing wall angels regularly can ease shoulder tension and improve spinal alignment.

27. Standing Hip Circles

Standing hip circles increase hip mobility and support lower back health.Stand with hands on your hips and feet hip-width apart. Slowly circle your hips clockwise for 10 rotations, then reverse. Keep your core engaged and breathe deeply.This playful movement loosens joints and promotes relaxation.

28. Resistance Band Rows

Resistance band rows build upper back strength and improve posture with minimal equipment.Anchor a light resistance band in front of you. Hold the ends, and pull the band toward your torso by squeezing your shoulder blades together. Release slowly.This exercise supports muscle balance and reduces upper back strain.

29. Floor Angel Stretch

The floor angel stretch opens your shoulders and chest, countering slouched posture.Lie on your back with arms bent and palms facing up. Slowly move your arms upward and downward like a snow angel, keeping contact with the floor.This stretch improves shoulder mobility and breathing.

30. Guided Postpartum Meditation with Movement

Combining mindful movement and meditation supports emotional healing and body awareness.Follow a guided session incorporating gentle stretches and breathwork, done seated or lying down.This holistic practice reduces stress and fosters connection to your postpartum body.

Conclusion

Embracing postpartum recovery doesn’t mean you need to rush or push yourself too hard. These 30 gentle workouts are designed to fit into your busy life, nurturing your body safely and effectively. By moving mindfully and consistently, you’ll regain strength, boost your energy, and reconnect with your amazing postpartum body. Remember, every small step counts—so start today and celebrate your progress along the way. You deserve this time for self-care and healing. Here’s to a stronger, healthier, and happier you!