30 Low-Impact Postpartum Workouts to Boost Energy

These workouts aren’t about rushing your body back to pre-pregnancy shape or burning tons of calories. Instead, they’re designed to gently help your body recover, rebuild strength, and most importantly, restore your energy and balance. From breathwork to gentle cardio, the following 30 exercises suit every stage of postpartum recovery. No high-impact stress. No pressure. Just mindful movement that supports your healing and refreshes your spirit.Ready to get started and feel energized one step at a time? Let’s dive in!

1. Diaphragmatic Breathing

Diaphragmatic breathing might sound simple, but it’s a powerhouse for postpartum recovery. This technique calms your nervous system while reconnecting you with your deep core muscles, which often get weakened during pregnancy. To start, sit or lie comfortably, place one hand on your belly and the other on your chest. Breathe in deeply through your nose, letting your belly rise while your chest stays still. Exhale slowly through your mouth, drawing your belly inward.

This breathing method improves oxygen flow, reduces stress, and activates the core muscles necessary for healing. Even 5–10 minutes daily can boost your energy and ease tension. Use this anytime you need a quick calm-down or energy boost.

2. Seated Cat-Cow Stretch

This gentle stretch relieves tension and realigns your spine, which often gets tight from hours of nursing or carrying your baby. Sitting tall on a chair with feet flat, inhale as you arch your back, open your chest, and look slightly upward (cow pose). Exhale as you round your back and tuck your chin (cat pose). Synchronize breath and movement, flowing slowly for several rounds.Practicing this daily helps improve posture, spinal flexibility, and breath awareness, making your body feel lighter and your mind more focused.

3. Glute Bridge

Pregnancy can leave your glutes weak, impacting posture and stability. The glute bridge activates these important muscles and supports your lower back. Lie on your back with knees bent, feet flat and hip-width apart. Press through your heels and lift your hips off the ground, squeezing your glutes at the top. Hold briefly and lower down with control.Repeat 10–15 times. This exercise builds pelvic strength, reduces back pain, and leaves you feeling more grounded and energetic.

4. Supported Wall Squats

Wall squats strengthen thighs, glutes, and calves without high impact. Stand with your back against a wall and feet shoulder-width apart. Slide down until your knees are at a right angle or as comfortable. Hold for a few seconds, then slowly stand up. Keep your core engaged and spine neutral.This movement builds endurance for daily activities like lifting your baby and improves balance and posture.

5. Side-Lying Leg Lifts

A great way to tone outer thighs and support hip stability, side-lying leg lifts are gentle on your recovering body. Lie on one side with knees bent for support. Lift the top leg slowly, pause, and lower with control. Aim for 10–15 reps per side while keeping your core slightly engaged.This exercise strengthens hip stabilizers and supports pelvic health without stressing your abdomen.

6. Standing Marches

Standing marches offer a light cardio boost and can be done even while baby-wearing! Stand tall, lift knees alternately to waist height, and swing your arms naturally. Start with 30 seconds and increase as you feel stronger.This easy movement improves circulation, activates hip flexors, and fights postpartum fatigue.

7. Bird Dog

Bird dog strengthens your core and back while improving balance. Start on hands and knees. Extend your right arm forward and left leg back simultaneously, hold, then switch sides. Keep your core engaged and spine neutral.Perform 8–10 reps per side to rebuild deep core strength and posture.

8. Chair Yoga Flow

Chair yoga brings gentle stretching and breath awareness, perfect for low-energy days. From a seated position, flow through arm raises, forward folds, spinal twists, and side stretches. Connect each movement with deep breaths.Just 5–10 minutes daily helps relax the mind, ease muscle tension, and boost energy.

9. Arm Circles

Arm circles warm up your shoulders and increase blood flow. Sit or stand with arms extended sideways. Make small circles forward, then reverse. Keep your core tight and shoulders relaxed.This simple move relieves tension from holding your baby and strengthens upper arms.

10. Modified Side Plank

Side planks strengthen the obliques and improve stability. Lie on your side with your forearm on the floor and knees bent. Lift hips to form a straight line from shoulders to knees. Hold 10–15 seconds, then lower. Increase hold time as you gain strength.This exercise also encourages better posture and core engagement.

11. Wall Push-Ups

Wall push-ups are a fantastic, low-impact exercise that helps postpartum moms rebuild upper body strength without putting too much strain on healing muscles and joints. This modified version of the traditional push-up is perfect for gradually strengthening the chest, shoulders, and triceps while maintaining control and good form. To perform a wall push-up, stand facing a wall with your feet hip-width apart and about an arm’s length away. Place your hands on the wall at shoulder height and slightly wider than shoulder-width. Slowly bend your elbows to bring your chest toward the wall, keeping your body straight and core engaged. Push back to the starting position with steady control. Aim for 10 to 15 repetitions. This exercise not only enhances muscle tone but also supports better posture, which is especially helpful after months of leaning forward to care for your baby.

12. Seated Twist

The seated twist is a gentle yet effective stretch that helps improve spinal mobility and relieve tension in the back—a common complaint among postpartum women. Sitting upright with your feet flat on the floor, you engage your core as you slowly twist your torso to one side, using your hands to gently deepen the stretch. This movement encourages rotation in the spine, loosens tight muscles, and promotes better digestion, which can be beneficial during postpartum recovery. Holding the twist for 20 to 30 seconds on each side while breathing deeply allows your body to relax and release built-up stress. Incorporating seated twists into your routine can help alleviate stiffness from nursing positions and carryover tension from daily activities.

13. Heel Slides

Heel slides are a safe and effective exercise designed to activate and strengthen the pelvic floor and lower abdominal muscles after childbirth. This movement is gentle enough to be performed even in the early postpartum weeks and helps restore pelvic stability. To do heel slides, lie on your back with your knees bent and feet flat on the floor, hip-width apart. Slowly slide one heel away from your body until your leg is nearly straight, then slide it back to the starting position. Alternate legs and focus on keeping your lower back gently pressed into the floor as you move. Performing 10 to 15 repetitions per leg with slow, controlled motions helps reconnect core muscles, improve pelvic alignment, and promote blood circulation in the lower body.

14. Assisted Walking Lunges

Assisted walking lunges are a gentle yet effective exercise to rebuild leg strength, improve balance, and increase endurance postpartum. Using a sturdy chair or wall for support, this exercise allows you to focus on form and stability while engaging major muscle groups in your legs and hips. To perform assisted walking lunges, hold onto your support for balance, then take a step forward with one foot, lowering your body until both knees form approximately 90-degree angles. Push through your front heel to stand up and step forward with the opposite leg, continuing the lunge movement in a walking pattern. Start with 8 to 10 lunges per leg, moving slowly and deliberately. This exercise helps improve coordination and functional strength, making everyday movements like carrying your baby or climbing stairs easier and less tiring.

15. Standing Calf Raises

Standing calf raises are a simple yet effective exercise that helps tone the calf muscles and improve circulation in the lower legs. For postpartum moms, swelling and heaviness in the legs can be common, especially after long periods of standing or sitting. This exercise encourages blood flow, reducing discomfort and promoting overall leg strength. To perform a calf raise, stand tall with your feet hip-width apart. Slowly lift your heels off the ground, rising onto the balls of your feet, and then lower back down with control. Repeat this movement for 15 to 20 repetitions. Maintaining balance and posture during the exercise is important to avoid strain. Regularly incorporating calf raises into your routine can also improve ankle stability and support everyday activities like walking and climbing stairs, all while boosting your energy levels gently.

 

16. Leg Extensions on Chair

Leg extensions performed while sitting in a chair are an accessible way to strengthen your thigh muscles, especially the quadriceps, without putting strain on your lower back or pelvis. This exercise is particularly beneficial for postpartum women who need to rebuild leg strength but prefer seated or low-impact workouts. To do this exercise, sit with your back straight and feet flat on the floor. Slowly extend one leg out straight, hold the position for a second or two, then lower it back down with control. Alternate legs and aim for 10 to 15 repetitions per side. Focusing on slow, controlled movements helps engage the muscles effectively while also improving circulation in your legs. Adding leg extensions into your daily routine can enhance mobility and make walking or lifting your baby easier and more comfortable.

17. Arm Raises with Light Weights

Arm raises with light weights are a fantastic way to rebuild shoulder strength and improve upper body endurance after pregnancy and childbirth. Carrying and nursing a baby can put a lot of strain on your shoulders and upper back, often leading to tension and fatigue. This exercise helps counteract that by strengthening the deltoid muscles while promoting better posture. To perform arm raises, stand or sit with your spine tall, holding light weights such as dumbbells or water bottles in your hands. Slowly raise your arms out to the sides until they reach shoulder height, hold briefly, and then lower them back down with control. Aim for 10 to 15 repetitions. This movement increases blood flow to the upper body, reduces stiffness, and gives you more endurance for daily tasks, all while being gentle and safe for postpartum recovery.

18. Supine Marches

Supine marches are a gentle core activation exercise perfect for postpartum recovery. This movement helps reengage the deep abdominal muscles that may have weakened during pregnancy, all while minimizing pressure on the pelvic floor. To perform supine marches, lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core by gently drawing your belly button toward your spine. Slowly lift one foot a few inches off the ground while maintaining pelvic stability, then lower it back down and repeat with the other leg in a marching rhythm. Aim for 10 to 15 marches per side, moving slowly and with control. This exercise improves core strength and coordination, which supports better posture and reduces lower back discomfort often experienced postpartum.

19. Pelvic Tilts

Pelvic tilts are a foundational exercise for postpartum moms to relieve lower back pain and improve pelvic alignment. They help reconnect and strengthen the core and pelvic floor muscles by encouraging gentle movement and engagement. To perform pelvic tilts, lie on your back with your knees bent and feet flat on the floor, arms relaxed at your sides. Slowly tilt your pelvis upward, pressing your lower back into the floor by engaging your abdominal muscles, then release back to the neutral position. Coordinate the movement with your breath—inhale to prepare, exhale to tilt. Repeat for 10 to 15 repetitions. This exercise can reduce tension in the lower back, increase pelvic mobility, and improve stability, which is essential as your body heals and adjusts postpartum.

20. Knee Push-Ups

Knee push-ups are an excellent modification of traditional push-ups, designed to safely rebuild upper body and core strength after childbirth. This low-impact exercise targets the chest, shoulders, and triceps while allowing control over the intensity, making it ideal for postpartum recovery. To perform knee push-ups, begin on all fours with your hands slightly wider than shoulder-width and knees resting on the floor. Keep your body in a straight line from your head to your knees. Lower your chest toward the floor by bending your elbows, keeping them close to your sides. Push back up to the starting position with controlled movement. Aim for 8 to 12 repetitions, focusing on maintaining core engagement and proper form. Knee push-ups help improve muscular endurance and support the functional strength needed for daily baby care activities.

21. Hip Circles

Hip circles are a gentle, low-impact exercise that helps loosen the hips and improve pelvic mobility—both crucial areas for postpartum recovery. This movement encourages circulation in the pelvic region and relaxes tight muscles that can result from pregnancy and childbirth. To perform hip circles, stand with your feet hip-width apart and place your hands on your hips. Slowly rotate your hips in a circular motion, making large, controlled circles. Perform 10 rotations in one direction, then reverse. This exercise also engages the core muscles to maintain balance and stability, promoting better posture. Incorporating hip circles into your daily routine can reduce stiffness, improve flexibility, and prepare your body for more dynamic postpartum workouts.

22. Babywearing Dance Walk

Babywearing dance walk is a fun and practical way to get moving while bonding with your little one. Wearing your baby in a carrier or wrap allows you to gently increase your heart rate through light cardio movement without leaving your baby’s side. To do this exercise, put on your baby carrier and begin marching in place or walking around your space. Add rhythmic side steps, gentle turns, or light bouncing motions to the music you enjoy. This low-impact activity enhances cardiovascular fitness, strengthens your legs, and boosts mood thanks to the endorphin release from dancing. It’s a wonderful way to energize your day while keeping your baby close and comforted.

23. Floor Angels

Floor angels are a gentle exercise that helps restore shoulder mobility and posture after pregnancy, especially for moms who experience tightness or discomfort from hours spent nursing or carrying their baby. To perform floor angels, lie on your back with your arms resting by your sides, palms facing up. Slowly lift your arms overhead, keeping them in contact with the floor as much as possible, then lower them back down in a controlled manner, mimicking the movement of making a snow angel. Focus on engaging your upper back muscles and keeping your shoulders relaxed. Repeating this exercise 10 to 15 times can help counteract the forward hunch many new moms develop, easing shoulder tension and promoting better upper body alignment.

24. Resistance Band Rows

Resistance band rows are an effective and safe way to strengthen the upper back, shoulders, and arms postpartum. These muscles often become weak or tight due to the constant forward posture involved in holding and nursing a baby. To do resistance band rows, secure a resistance band around a sturdy anchor point at chest level. Hold the ends with both hands, step back to create tension, and pull the band towards your torso while squeezing your shoulder blades together. Keep your core engaged and avoid arching your back. Slowly return to the starting position. Aim for 10 to 15 repetitions. This exercise improves posture, reduces shoulder and neck discomfort, and supports functional strength for everyday movements.

25. Toe Taps

Toe taps are a subtle yet effective exercise for activating the deep core muscles and improving coordination postpartum. To perform toe taps, lie on your back with your knees bent at a 90-degree angle, feet lifted off the floor. Slowly lower one foot to gently tap the floor with your toes, then bring it back up to starting position. Alternate legs in a controlled, marching rhythm. Keep your lower back pressed gently into the floor and engage your abdominal muscles throughout the movement. Doing 10 to 15 taps per leg strengthens the transverse abdominis, which plays a key role in supporting your spine and pelvic floor as you recover from childbirth.

26. Clamshells

Clamshells are an excellent exercise for strengthening the hip abductors and stabilizers, important muscles that support the pelvis and improve balance after pregnancy. This exercise is especially helpful for moms recovering from both vaginal and cesarean deliveries because it is gentle and low-impact. To perform clamshells, lie on your side with your hips and knees bent at approximately 90 degrees, feet together. Keeping your feet touching, slowly lift your top knee away from your bottom knee without rotating your pelvis. Hold the position briefly, then lower the knee back down. Aim for 10 to 15 repetitions on each side. Regularly practicing clamshells can help prevent hip pain, improve gait, and enhance pelvic stability.

27. Seated Forward Fold

The seated forward fold is a calming stretch that gently elongates the hamstrings, calves, and lower back—areas that can become tight due to postpartum posture changes and prolonged sitting. To perform this stretch, sit on the floor with your legs extended straight in front of you. Inhale to lengthen your spine, then exhale as you hinge forward from your hips, reaching towards your toes. Keep your spine as long as possible and avoid rounding your back excessively. Hold the stretch for 20 to 30 seconds, breathing deeply to encourage relaxation. This stretch not only improves flexibility but also helps soothe the nervous system, offering a moment of mindfulness and stress relief for busy new moms.

28. Modified Sun Salutation

The modified sun salutation is a gentle yoga flow adapted for postpartum bodies, designed to wake up the entire body and connect movement with breath. Start standing with your feet hip-width apart. Inhale as you reach your arms overhead, then exhale as you fold forward gently at the hips. Inhale to lengthen your spine, and exhale as you step or step back into a modified plank or low lunge, depending on your comfort level. Flow back up to standing with slow, mindful movements, repeating the sequence 3 to 5 times. This practice promotes circulation, flexibility, and mental clarity without putting excessive strain on healing muscles or joints.

29. Step Touches

Step touches are a fun, low-impact cardio move that can be done anywhere, making them ideal for postpartum energy boosts. To perform, stand with feet hip-width apart and step one foot out to the side, then bring the other foot to meet it, tapping lightly. Continue stepping side to side at a comfortable pace. You can add arm movements like reaching overhead or swinging arms to increase intensity. This rhythmic, easy movement helps improve cardiovascular health, coordination, and mood without demanding high energy or equipment. Step touches can be a great way to sneak in movement while doing household tasks or during baby nap time.

30. Cool Down Breathwork

Cooling down with mindful breathwork is an essential part of any postpartum workout routine. It helps transition your body from activity to rest, calms the nervous system, and promotes relaxation. After finishing your exercises, find a comfortable seated or lying position. Close your eyes and take slow, deep breaths through your nose, filling your belly with air. Exhale gently through your mouth, releasing any tension or stress. Focus on lengthening each inhale and exhale, allowing your heart rate to slow and your muscles to relax. Spending just 3 to 5 minutes on cool down breathwork can reduce postpartum anxiety, improve sleep quality, and leave you feeling centered and peaceful.

Conclusion

There you have it—30 gentle, effective postpartum workouts designed to boost your energy and support your healing journey. These low-impact moves honor your body’s transformation, helping you rebuild strength and stamina without stress or rush. Remember, you don’t need to do them all at once; start small, listen to your body, and celebrate every step forward. Your postpartum body deserves kindness and patience. With consistent, mindful movement, you’ll feel more vibrant and energized—ready to embrace the beautiful chaos of motherhood. You’ve got this, mama!