Whether you’re managing a busy schedule with a newborn or simply eager to regain your pre-pregnancy strength, these 30 quick postpartum workouts are designed with you in mind. Each exercise promotes healing and core rebuilding, respects your body’s pace, and fits into a busy lifestyle. From breathing techniques to gentle strengthening moves, these workouts support your journey back to feeling strong and energized. Let’s explore these exercises and help you take those empowering first steps!

1. Diaphragmatic Breathing

Diaphragmatic breathing is a foundational exercise that helps reconnect your breath with your core muscles. This deep breathing technique engages the diaphragm, promotes relaxation, and improves oxygen flow, which is essential for healing postpartum.To perform diaphragmatic breathing, lie comfortably on your back with your knees bent. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still. Exhale slowly through your mouth, feeling your belly fall. Repeat for several breaths, focusing on the gentle expansion and contraction.This exercise is perfect for new moms because it can be done anytime, anywhere, even during feeding or resting. Besides strengthening your core, it also calms the nervous system and reduces stress, making it a valuable tool for overall postpartum wellness.

2. Pelvic Tilts

Pelvic tilts are gentle yet powerful movements that activate the lower abdominal muscles and support pelvic floor recovery. They help realign your pelvis, relieve lower back tension, and gradually rebuild core strength.Start by lying on your back with your knees bent and feet flat on the floor. Inhale to prepare, then as you exhale, gently tilt your pelvis upward, flattening your lower back against the floor. Hold for a few seconds and release as you inhale. Perform 10-15 repetitions, moving slowly and with control.Pelvic tilts are ideal for postpartum moms because they are low impact and help improve body awareness. Consistently practicing this movement can ease discomfort, improve posture, and build a solid foundation for more advanced core exercises.

3. Cat-Cow Stretch

The cat-cow stretch is a classic yoga pose that gently mobilizes the spine while engaging the core muscles. It improves flexibility, reduces stiffness, and helps connect breathing with movement—an excellent combination for postpartum recovery.Begin on your hands and knees with your wrists under your shoulders and knees under your hips. As you inhale, arch your back, lifting your chest and tailbone towards the ceiling (cow pose). Exhale as you round your spine, tucking your chin and tailbone (cat pose). Repeat slowly for 10-12 rounds, synchronizing your breath with movement.This stretch not only relieves tension in the back but also encourages gentle activation of your abdominal muscles. It’s a wonderful way to ease into core strengthening while being mindful of your body’s limits.

4. Heel Slides

Heel slides are simple yet effective for activating deep abdominal muscles and improving pelvic control. They help regain core stability without putting strain on your healing body.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 almost straight, keeping your core engaged. Slide the heel back to the starting position and switch legs. Perform 10 repetitions per side.This exercise can be done throughout the day and is gentle enough for early postpartum stages. It enhances muscle coordination, which is vital for rebuilding core strength and regaining functional movement.

5. Glute Bridges

Glute bridges strengthen the gluteal muscles, lower back, and core, making them a cornerstone exercise for postpartum recovery. Strong glutes support pelvic stability and help alleviate lower back pain.To do a glute bridge, lie on your back with knees bent and feet hip-width apart. Press through your heels, lift your hips towards the ceiling, squeezing your glutes at the top. Hold for a few seconds, then lower down slowly. Aim for 12-15 repetitions.This exercise not only rebuilds your core but also improves circulation and posture. Plus, it’s easy to modify as you gain strength, making it an excellent long-term addition to your routine.

6. Modified Plank

Planks are fantastic for core strengthening, but postpartum moms need to approach them gently. The modified plank, done on the knees, allows you to engage your core without excessive strain.Begin on your hands and knees, aligning your wrists under your shoulders. Step your knees back slightly, keeping your back flat and core engaged. Hold this position for 10-20 seconds, gradually increasing as you build strength.This version protects your healing abdominal muscles while promoting endurance. Regular practice enhances stability, which is crucial for daily activities and overall functional fitness.

7. Transverse Abdominis Activation

The transverse abdominis (TVA) is a deep core muscle that acts like a natural corset, supporting the spine and pelvis. Activating this muscle postpartum aids in repairing diastasis recti and improving core integrity.To activate your TVA, lie on your back with knees bent. Gently draw your belly button towards your spine without holding your breath or sucking in excessively. Hold the contraction for 5-10 seconds while breathing normally, then relax. Repeat 10-15 times.Focusing on TVA activation is essential for safe postpartum recovery. It builds a stable core foundation, which helps reduce the risk of injury and improves posture.

8. Bird-Dog

The bird-dog is a balanced core exercise that strengthens the back and abdominal muscles while improving coordination. It promotes spinal stability and pelvic alignment, important areas for postpartum recovery.Start on hands and knees, then slowly extend your right arm and left leg simultaneously, keeping your hips level. Hold for a few seconds, then return to the starting position and switch sides. Perform 10 repetitions on each side.This movement enhances core control and supports a healthy posture. It’s also gentle enough for beginners and adaptable as you gain strength.

9. Knee to Chest Stretch

Stretching is just as important as strengthening during postpartum recovery. The knee to chest stretch gently elongates the lower back and hips, areas that often feel tight after childbirth.

Lie on your back and draw one knee toward your chest, holding it with both hands. Keep the other leg bent or extended on the floor. Hold the stretch for 20-30 seconds, then switch sides.

This stretch promotes relaxation and eases tension, helping to improve mobility and comfort as you strengthen your core.

10. Side-Lying Leg Lifts

Side-lying leg lifts target the hips and outer thigh muscles, which are vital for pelvic stability. Strengthening these muscles supports your core and enhances balance.Lie on one side with your legs stacked. Lift the top leg slowly without tilting your hips. Lower it with control. Aim for 12-15 repetitions per side.This exercise is low-impact and can be done at home without equipment. It complements core work by addressing supporting muscle groups.

11. Wall Sit

Wall sits are excellent for strengthening the lower body and engaging your core simultaneously. They build endurance and stability with minimal stress on joints.Stand with your back against a wall and slide down until your knees are at a 90-degree angle. Keep your feet hip-width apart and hold the position for 20-30 seconds. Repeat 3 times.Wall sits help improve posture and activate core muscles needed for daily tasks, especially beneficial as your body recovers.

12. Seated Marching

Seated marching is a gentle way to engage your core and improve circulation, especially when you’re not ready for standing exercises.Sit upright in a chair with feet flat on the floor. Lift one knee toward your chest, then lower it. Alternate legs in a marching motion for 1-2 minutes.This simple movement helps increase core activation and hip mobility, aiding overall postpartum healing.

13. Dead Bug

The dead bug exercise strengthens the deep core muscles and improves coordination between your arms and legs, promoting spinal stability.Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor while keeping your back flat. Return to start and switch sides. Perform 10 repetitions per side.Dead bugs build control and endurance without stressing the abdominal area, making them safe for postpartum moms.

14. Standing Pelvic Clock

This exercise promotes awareness and control of pelvic movements, which is key during postpartum core recovery.Stand with feet hip-width apart. Imagine your pelvis as a clock face and gently tilt it forward, backward, left, and right in slow, controlled motions. Perform 10 rotations in each direction.Pelvic clock exercises improve flexibility and core control, supporting smoother movement and better posture.

15. Clamshells

Clamshells strengthen the hip abductors and pelvic stabilizers, crucial muscles for core support and injury prevention.Lie on your side with knees bent. Keeping your feet together, lift your top knee while keeping your pelvis stable. Lower with control and repeat 15 times per side.This exercise helps restore muscle balance and supports pelvic health during postpartum recovery.

16. Seated Torso Twists

Gentle torso twists improve spinal mobility and engage oblique muscles that support your core.Sit tall with feet flat. Twist your upper body to the right, keeping hips stable, then to the left. Repeat for 10-12 twists per side.These controlled twists aid flexibility and core strengthening without strain.

17. Modified Side Plank

Side planks target the obliques and help stabilize the entire core region. The modified version on the knees is suitable for postpartum recovery.Lie on your side, propped on your forearm, knees bent. Lift your hips, keeping your body in a straight line from shoulders to knees. Hold for 15-20 seconds and repeat.This strengthens lateral core muscles, improving posture and balance.

18. Hip Abduction

Hip abduction exercises focus on strengthening the muscles on the outside of your hips, primarily the gluteus medius. These muscles play a vital role in stabilizing your pelvis, which supports your core during everyday movements. After childbirth, strengthening these muscles can help correct imbalances caused by pregnancy-related postural changes. To perform this exercise, stand tall with your feet hip-width apart. Slowly lift one leg out to the side, keeping your torso upright and avoiding any leaning. Hold briefly at the top, then lower your leg with control. Repeating this movement 12 to 15 times per leg helps build endurance in these important stabilizers.Incorporating hip abduction into your postpartum routine promotes pelvic stability and reduces the risk of compensatory injuries like lower back pain or hip discomfort. Plus, this exercise is simple, requires no equipment, and can be done anywhere, making it perfect for busy new moms juggling newborn care and self-care.

19. Supine Leg Lifts

Supine leg lifts target the lower abdominal muscles gently, an area that often feels weak following pregnancy and delivery. By performing this exercise while lying down, you minimize strain on your back and pelvic floor, making it a safe choice for postpartum recovery. Lie flat on your back with your legs straight and arms resting comfortably by your sides. Slowly lift one leg a few inches off the floor, keeping your core engaged to prevent your back from arching. Hold for a moment, then lower your leg back down with control before switching to the other leg.This slow, controlled movement helps awaken and strengthen your deep core muscles, supporting diastasis recti healing and improving overall abdominal tone. It’s a subtle but effective step toward regaining core strength without overexerting your body.

20. Tabletop Arm and Leg Reach

The tabletop arm and leg reach is a fantastic exercise that improves balance, coordination, and core stability simultaneously. Start on your hands and knees, ensuring your wrists are aligned under your shoulders and your knees under your hips. Slowly extend your right arm forward and your left leg straight back, keeping both parallel to the floor. Engage your core to prevent your back from sagging. Hold this position for a few seconds before returning to the starting position. Then, repeat with the opposite arm and leg.This exercise challenges your core muscles to stabilize your spine while coordinating opposite limbs, an important function for daily activities like lifting your baby or carrying groceries. It’s gentle, adaptable, and effective—ideal for postpartum moms rebuilding their strength.

21. Modified Boat Pose

The modified boat pose, inspired by yoga, focuses on core endurance and balance. Sitting with your knees bent and feet flat on the floor, lean back slightly while engaging your abdominal muscles. Keep your spine straight and your chest lifted. You can hold your hands behind your thighs or extend them forward for added challenge. Hold this position for 15 to 20 seconds, focusing on steady breathing.This pose strengthens your deep core muscles and hip flexors without putting undue pressure on your abdomen. It’s a wonderful way to improve your posture and regain core stability while cultivating mindful breathing and body awareness during postpartum recovery.

22. Side-Lying Clamshell with Resistance Band

Adding a resistance band to the side-lying clamshell increases muscle activation and helps strengthen the hip abductors and pelvic stabilizers more effectively. Lie on your side with your knees bent at a 90-degree angle and the resistance band looped just above your knees. Keep your feet together as you lift your top knee upward, like a clamshell opening. Focus on controlled movement and avoid rotating your hips backward.This variation is especially beneficial for postpartum moms because strong hip muscles support your pelvic floor and core, reducing the risk of injury and improving overall functional strength. The band adds just enough resistance to make your muscles work harder, accelerating your recovery progress safely.

23. Bridge with March

The bridge with march adds a dynamic challenge to the classic glute bridge, engaging your core and hips more intensely. Begin by lying on your back with knees bent and feet flat on the floor. Lift your hips to form a straight line from shoulders to knees, squeezing your glutes at the top. While holding the bridge, slowly lift one knee toward your chest, then lower it back down and repeat with the other leg.This movement requires core engagement to maintain hip stability while your legs alternate marching. It’s excellent for improving coordination, strengthening glutes, and building endurance, all crucial for new moms returning to active lifestyles. Plus, it’s fun and keeps your body guessing!

24. Standing Side Crunch

The standing side crunch targets the oblique muscles that run along your sides and help with trunk rotation and stability. To perform this, stand tall with feet hip-width apart. Place your hands behind your head and engage your core. Slowly bring your right elbow down toward your right knee, lifting the knee to meet the elbow. Return to the starting position and switch sides.This exercise strengthens your lateral core muscles, which supports better posture and balance. It’s a convenient, low-impact move that can be done anywhere and helps tone the sides of your waist while keeping your core active.

25. Wall Push-Ups

Wall push-ups are a gentle upper body and core workout, perfect for postpartum moms easing back into strength training. Stand facing a wall, placing your hands at shoulder height and width. Step back slightly, then bend your elbows to bring your chest toward the wall. Push back to the starting position.This exercise strengthens the chest, shoulders, arms, and engages your core for stability. It’s low impact, easy to modify, and can be done even with limited time or space—great for fitting in quick workouts while caring for a baby.

26. Seated Forward Fold

The seated forward fold is a calming stretch that improves flexibility in your back and hamstrings. Sit on the floor with your legs extended straight ahead. Inhale and lengthen your spine; exhale as you gently reach forward toward your toes, keeping your back as straight as possible. Hold the stretch for 20-30 seconds, feeling the gentle pull along your back and legs.Stretching is essential in postpartum recovery as it helps reduce muscle tightness and promotes relaxation. The forward fold can also soothe your nervous system and improve circulation, setting a perfect balance between activity and rest.

27. Modified Bicycle Crunch

The modified bicycle crunch focuses on the obliques and rectus abdominis muscles with less strain than traditional crunches. Lie on your back with knees bent and feet flat. Lift one knee and gently bring the opposite elbow toward it while extending the other leg out. Alternate sides with controlled movement.This exercise strengthens the core and tones your waistline while being mindful of your postpartum body’s needs. It builds coordination and endurance without overexerting the abdominal area.

28. Sphinx Pose

The sphinx pose is a gentle backbend that strengthens the lower back and core muscles, promoting better posture and spinal support. Lie on your stomach and prop your upper body on your forearms, elbows under your shoulders. Press down through your forearms to lift your chest slightly, engaging your back and core muscles. Hold for 20-30 seconds, breathing deeply.This pose counteracts the common postpartum posture of rounding the shoulders and slouching. It’s a restorative posture that enhances spinal flexibility and core activation without discomfort.

29. Standing Hip Circles

Standing hip circles improve pelvic mobility and core coordination, which can become restricted after pregnancy and childbirth. Stand with 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 circles in one direction, then reverse.This exercise encourages fluid movement in the pelvis, reduces stiffness, and prepares your core for more dynamic activities. It’s a soothing yet effective way to promote circulation and restore your body’s natural rhythm.

30. Relaxation and Stretching

Finishing your workout with relaxation and stretching is vital for recovery and overall well-being. Incorporate deep diaphragmatic breathing combined with gentle full-body stretches to release tension and calm your nervous system. Focus on areas prone to tightness, such as your neck, shoulders, back, and hips.This cool-down phase not only aids muscle recovery but also fosters mindfulness and self-care, crucial elements in the postpartum period. Taking these moments to connect with your body helps you feel grounded and energized for the day ahead.

Conclusion

Recovering your core strength postpartum is an empowering journey filled with patience, care, and consistency. These 30 quick postpartum workouts provide gentle yet effective ways to rebuild your core, improve posture, and enhance your overall well-being. Remember, every body heals differently—listen to your limits, honor your progress, and celebrate every step forward. Incorporate these exercises into your routine, and watch yourself regain strength, confidence, and vitality. Your body is incredible—treat it with kindness and enjoy this transformative time!