30 Low-Impact Postpartum Workouts to Regain Strength

1. Pelvic Tilts

Pelvic tilts are a simple yet effective way to engage your core and lower back muscles. This exercise helps realign your pelvis after pregnancy, which often shifts due to carrying extra weight and hormonal changes. To perform a pelvic tilt, lie on your back with knees bent, feet flat on the floor, and gently tuck your pelvis under while tightening your abdominal muscles. This motion strengthens your lower abs and eases back pain, a common postpartum complaint.Regular pelvic tilts can improve your posture and promote better bladder control by gently activating your pelvic floor muscles. The best part? They’re gentle enough to do multiple times a day without strain, making them ideal for busy new moms.

2. Cat-Cow Stretch

The cat-cow stretch is a classic yoga move that increases spine flexibility while calming the nervous system. This low-impact exercise alternates between arching your back upward (cat) and dipping it downward (cow), promoting spinal mobility and relieving tension from pregnancy and labor.Besides aiding posture, the cat-cow stretch activates the core muscles subtly, making it a safe and soothing postpartum workout. It also helps alleviate back stiffness and can be done anywhere, whether on a yoga mat or a soft carpet during nap time.

3. Glute Bridges

Glute bridges strengthen your glutes, lower back, and pelvic muscles—areas often weakened after pregnancy. Lie on your back with knees bent and feet hip-width apart. Slowly lift your hips toward the ceiling, squeezing your glutes at the top before lowering down with control.This exercise improves pelvic stability and reduces discomfort from sitting for long periods. It also helps combat postpartum diastasis recti (abdominal muscle separation) by encouraging proper engagement of the deep core muscles, which are essential for regaining strength and stability.

4. Modified Side Plank

Side planks are great for strengthening your obliques and improving core stability. The modified version, done with knees on the floor, reduces pressure on your abdominal muscles, making it safe during early postpartum recovery.Holding this position strengthens your side body, which supports your spine and enhances posture—a crucial benefit for moms who often find themselves bending or holding their babies. Start with short holds and gradually increase as your strength improves.

5. Wall Push-Ups

Wall push-ups are an accessible way to rebuild upper body strength without stressing your core. Stand facing a wall, place your hands at shoulder height, and slowly bend your elbows, bringing your chest toward the wall before pushing back.This exercise tones your arms, shoulders, and chest, helping counteract the effects of breastfeeding and baby-carrying postures. Plus, it’s easy to fit into your day—right in your living room or nursery!

6. Seated Marches

Seated marches are gentle cardiovascular movements that also engage your core muscles. Sitting on a sturdy chair, lift one knee toward your chest, then alternate legs as if marching in place.This workout improves blood circulation, especially beneficial after delivery to reduce swelling and fatigue. It also encourages coordination and strengthens hip flexors, setting a foundation for more advanced postpartum exercises.

7. Bird-Dog Exercise

The bird-dog exercise is a fantastic low-impact movement that targets your core, back, and balance simultaneously. Starting on all fours, you extend one arm forward while simultaneously extending the opposite leg backward. This cross-body coordination helps strengthen the muscles along your spine and deep core stabilizers, which are often weakened postpartum. It also encourages better posture by promoting spinal alignment and balance—both crucial for new moms who frequently carry and bend over their babies. The controlled nature of this movement makes it safe and effective, helping to build foundational strength without straining your recovering body.

8. Standing Leg Lifts

Standing leg lifts are excellent for toning the hips and outer thighs while improving balance. Holding onto a sturdy surface for support, you slowly lift one leg out to the side, keeping your core engaged and your posture tall. This exercise helps strengthen the hip abductors, which play a key role in stabilizing your pelvis and preventing lower back discomfort—a common issue after pregnancy. Because it’s done standing, it also encourages functional strength that translates well into everyday movements like walking, climbing stairs, or carrying your baby.

9. Heel Slides

Heel slides are gentle, controlled movements that help increase hip mobility and activate the lower abdominal muscles. Lying on your back with knees bent, you slowly slide one heel away from your body, then slide it back. This subtle motion promotes blood flow, reduces stiffness, and helps reconnect the mind with muscles that may have felt weak or disconnected after delivery. Heel slides are especially beneficial for moms recovering from cesarean sections or those experiencing pelvic discomfort, as the exercise places minimal strain on the core while encouraging gradual strength-building.

10. Wall Angels

Wall angels are a simple yet highly effective exercise to improve shoulder mobility and posture, two areas often affected by the physical demands of motherhood. Standing with your back flat against a wall, you raise and lower your arms in a controlled “snow angel” motion, keeping your arms and back in contact with the wall. This movement activates the muscles of the upper back and shoulders, helping counteract the forward-leaning posture many moms develop from nursing or carrying their little ones. Consistent practice can reduce neck and shoulder tension while promoting a more upright and comfortable stance.

11. Child’s Pose Stretch

The child’s pose is a gentle yoga stretch that provides a soothing way to release tension and restore flexibility. Kneeling and sitting back onto your heels while reaching your arms forward allows your spine to lengthen and your hips to open in a relaxed manner. This posture not only stretches the back and hips but also offers a moment of calm and mindfulness—something every new mother needs. The gentle nature of this stretch makes it a perfect addition to your postpartum routine, helping ease discomfort and promote relaxation between workouts.

12. Side-Lying Leg Lifts

Side-lying leg lifts target the hip abductor muscles, which support pelvic alignment and lower body strength. Lying on your side, you lift the top leg slowly upward and then lower it back down with control. This exercise helps restore muscle tone in the hips and outer thighs, areas that can weaken due to the physical and hormonal changes from pregnancy. It’s especially beneficial for improving balance and reducing the risk of falls as you regain stability and mobility postpartum.

13. Modified Squats

Modified squats allow you to build lower body strength safely during postpartum recovery. Using a chair or wall for support, you perform a shallow squat by bending your knees while keeping your core engaged and your back straight. This movement strengthens the glutes, quads, and hamstrings—key muscles that support your pelvis and lower back. Modified squats are functional exercises that help you with everyday tasks like lifting your baby, standing up from a chair, or carrying groceries. Their low-impact nature ensures you can gradually rebuild strength without overexerting yourself.

14. Pelvic Floor Kegels

Kegel exercises are essential for postpartum recovery as they directly target the pelvic floor muscles, which stretch and weaken during childbirth. To perform Kegels, you contract the muscles used to stop urination, hold the contraction for a few seconds, and then release. Strengthening these muscles improves bladder control, supports the uterus and pelvic organs, and enhances overall core stability. Incorporating Kegels into your daily routine can significantly reduce the risk of pelvic organ prolapse and improve sexual health, making them a cornerstone of postpartum wellness.

15. Arm Circles

Arm circles are a simple exercise to improve shoulder mobility and blood circulation. Extending your arms out to the sides, you make slow, controlled circles—starting small and gradually increasing the size. This movement warms up the shoulder joints, eases stiffness, and strengthens the muscles in the upper arms and shoulders. For postpartum moms, arm circles are particularly useful in combating tension caused by repetitive lifting and carrying of the baby, helping maintain a full range of motion.

16. Wall Sits

Wall sits are an excellent way to strengthen your legs and engage your core with minimal strain. Leaning your back against a wall, you slide down until your knees form about a 90-degree angle and hold this position for several seconds. This exercise targets the quadriceps, glutes, and hamstrings, all vital for maintaining stability and endurance as you care for your newborn. Wall sits also promote better posture by activating the core muscles, making them a practical choice for postpartum strength building.

17. Seated Torso Twists

Seated torso twists enhance spinal mobility and strengthen the oblique muscles, which support the sides of your core. Sitting tall on a chair, you gently twist your upper body to one side, pause, and then twist to the other. This movement improves flexibility and helps counteract the stiffness that can develop from prolonged sitting and feeding positions. It also engages your core muscles gently, contributing to a stronger and more resilient midsection.

18. Ankle Pumps

Ankle pumps are a simple yet crucial exercise to improve circulation and reduce swelling, especially in the lower legs. While seated or lying down, you flex your ankles by pointing your toes up and then down in a controlled rhythm. This movement helps prevent blood pooling and lowers the risk of deep vein thrombosis (DVT), which postpartum women can be more susceptible to. Ankle pumps are easy to perform throughout the day, supporting better comfort and faster recovery.

19. Standing Side Bends

Standing side bends stretch and strengthen the muscles along the sides of your torso, promoting flexibility and core engagement. Standing tall, you slowly bend to one side, reaching your arm toward your knee while keeping your hips stable. This exercise helps release tension in the lower back and obliques while encouraging better posture. For postpartum moms, side bends support daily movements like reaching and bending, making them a functional and gentle workout option.

20. Heel Raises

Heel raises target the calf muscles and improve overall balance and lower leg strength. Standing with feet hip-width apart, you rise onto your toes, hold briefly, then lower back down slowly. Strong calves enhance your ability to walk, stand, and maintain stability—all essential for managing the physical demands of motherhood. Regular heel raises can also improve circulation in the legs, helping combat fatigue and swelling.

21. Deep Breathing Exercises

Deep breathing exercises are a powerful tool to engage your core and promote relaxation. Focusing on slow, intentional breaths, you expand your belly on the inhale and draw it inward on the exhale. This technique not only calms the nervous system but also activates the transverse abdominis—the deep abdominal muscle vital for core stability. Incorporating deep breathing into your postpartum routine can reduce stress, improve oxygen flow, and support gentle abdominal toning.

22. Marching in Place

Marching in place is a low-impact cardio workout that increases your heart rate while engaging your core and leg muscles. Lifting your knees alternately and swinging your arms simulates walking, improving coordination and endurance without placing excessive strain on your body. This movement boosts circulation and energy levels, which is especially helpful for new moms experiencing fatigue. It’s an easy exercise to fit into your daily routine, even during short breaks.

23. Clamshell Exercise

The clamshell exercise strengthens the hip abductors and improves pelvic stability—both critical areas for postpartum recovery. Lying on your side with knees bent, you lift the top knee while keeping your feet together. This movement targets the gluteus medius, helping correct muscle imbalances that can lead to discomfort or instability. Regular clamshell exercises can ease lower back pain and improve your walking and posture.

24. Seated Leg Extensions

Seated leg extensions build quadriceps strength without putting pressure on your core. Sitting on a chair, you extend one leg straight out and lower it slowly. This isolated movement is perfect for postpartum moms easing back into leg strengthening, as it improves muscle tone and endurance. Strong quads support everyday activities like standing and climbing stairs, which become more manageable as your strength returns.

25. Standing Hip Circles

Standing hip circles enhance hip mobility and flexibility, promoting pelvic alignment and blood flow. Standing on one leg, you slowly move the opposite leg in circular motions. This gentle exercise loosens tight hip muscles that often become stiff after pregnancy and delivery. Increased hip mobility supports better posture, reduces discomfort, and prepares your body for more dynamic movements as your recovery progresses.

26. Wall Planks

Wall planks are a core-strengthening exercise that’s safer and less strenuous than traditional floor planks for postpartum recovery. You place your forearms on a wall, keeping your body in a straight line, and hold the position for several seconds. This exercise builds endurance in the abdominal and shoulder muscles, promoting better posture and core stability without overloading your recovering body.

27. Seated Side Leg Lifts

Seated side leg lifts focus on strengthening the hips and outer thighs with minimal impact. Sitting tall on a chair, you lift one leg out to the side, hold, then lower it. This controlled movement helps improve muscle tone and pelvic support, which are crucial for postpartum strength. It’s an accessible workout you can perform almost anywhere, making it easy to stay consistent.

28. Tummy Vacuums

Tummy vacuums target the transverse abdominis—the deep core muscle responsible for abdominal support and stability. Drawing your belly button inward toward your spine and holding the contraction helps retrain these muscles to engage properly after pregnancy. Regular practice can reduce abdominal separation (diastasis recti) and improve posture, making tummy vacuums a vital part of postpartum core rehabilitation.

29. Side-Lying Clamshells with Resistance Band

Adding a resistance band above the knees during side-lying clamshells increases the challenge and effectiveness of the exercise. This resistance strengthens the hip abductors and pelvic stabilizers more intensely, promoting better balance and reducing lower back pain. Bands add controlled resistance that enhances muscle activation while keeping the exercise low-impact and safe for postpartum recovery.

30. Gentle Yoga Flows

Gentle yoga flows combine stretching, breathing, and strength-building in a mindful practice that supports overall postpartum wellness. Choosing poses designed for postpartum bodies helps improve flexibility, core strength, and relaxation. Yoga also promotes mental well-being by reducing stress and encouraging mindfulness, which is invaluable for new mothers navigating the challenges of motherhood and recovery. Incorporating gentle yoga can provide a holistic approach to healing your body and mind.

Conclusion

Regaining strength after childbirth is a gradual process that requires patience, care, and the right exercises. Low-impact postpartum workouts allow your body to heal while rebuilding vital muscle groups safely. From pelvic tilts to gentle yoga, these 30 workouts support your physical and emotional wellbeing during this special time. Remember, every mom’s journey is unique—listen to your body, move mindfully, and celebrate every step forward. Embrace these nurturing exercises and enjoy the renewed strength and energy that come with a consistent, loving approach to postpartum fitness!