These workouts focus on core recovery, pelvic floor strengthening, improving circulation, and releasing tension — key areas that affect your overall well-being after childbirth. Remember, this is not about pushing yourself too hard or rushing results. Instead, it’s about reconnecting with your body slowly and mindfully. Ready to get moving? Let’s explore these 30 postpartum workouts crafted to make you feel stronger and more energized every day.

1. Pelvic Floor Activation

Your pelvic floor is like a hammock of muscles supporting your bladder, uterus, and bowels. Pregnancy and childbirth stretch and weaken these muscles, often leading to issues like urinary incontinence or pelvic discomfort if neglected. Pelvic floor activation exercises are simple yet powerful ways to rebuild strength in this crucial area.To activate your pelvic floor, imagine stopping the flow of urine midstream—this is the squeeze you want to practice.Begin by sitting or lying down comfortably, then gently contract the muscles, holding for 5 seconds before fully relaxing. Repeat this 10 to 15 times, three times a day. The beauty of this exercise is that you can do it anywhere—while breastfeeding, waiting in line, or even sitting at your desk.Consistent pelvic floor training not only aids recovery but also enhances core stability and supports your posture. Over time, you’ll notice better bladder control and reduced pelvic pressure, contributing to your overall comfort and confidence.

2. Cat-Cow Stretch

New motherhood often means long hours nursing or bending over to care for your baby, which can cause tightness and discomfort in your back and neck. The Cat-Cow stretch is a gentle yoga movement that helps mobilize the spine, relieve tension, and improve posture—making it a must-do postpartum stretch.Starting on your hands and knees, inhale deeply as you arch your back, lifting your chest and tailbone towards the ceiling (Cow pose). Then, exhale slowly as you round your spine, tucking your chin and tailbone in (Cat pose). Flowing through 8 to 12 slow, mindful breaths helps release stiffness and increases spinal flexibility.This stretch not only eases physical discomfort but also encourages mindful breathing, which can calm your nervous system during stressful moments. Practicing Cat-Cow regularly sets a soothing tone for your day and helps you reconnect with your body amidst the demands of motherhood.

3. Standing Marches

After pregnancy, you might feel stiffness and sluggishness in your legs and hips. Standing marches are a gentle way to increase your heart rate, stimulate blood flow, and activate your lower body muscles without straining your healing body.Simply stand tall and begin lifting one knee at a time, alternating legs in a marching motion. Engage your core lightly and swing your arms naturally for balance. Even 30 seconds to a minute of standing marches can invigorate your body and clear your mind, especially during those mid-day energy slumps.This exercise is adaptable—you can do it while waiting for the kettle to boil or during a quick break between diaper changes. It’s a practical, low-impact way to reconnect with your body and start gently rebuilding stamina.

4. Wall Push-Ups

Strengthening your upper body after childbirth is important as lifting and carrying your baby puts constant demand on your arms, shoulders, and back. Wall push-ups offer a safe and accessible way to build this strength without overexerting yourself.Stand facing a wall about an arm’s length away. Place your hands flat against the wall at shoulder height and width. Slowly bend your elbows to bring your chest toward the wall, keeping your body straight, then push back to the starting position. Aim for 10 to 15 slow, controlled repetitions.This exercise helps correct posture by strengthening the muscles that tend to weaken from hours spent holding your baby. It’s gentle enough for early postpartum and can be done anywhere—no equipment needed!

5. Seated Side Bends

Long feeding sessions and baby care often lead to tightness in your side muscles and rib cage, which can make breathing feel restricted. Seated side bends are a wonderful stretch to release tension in your obliques and improve upper body flexibility.Sit tall on a chair or the floor with your feet flat. Raise one arm overhead and slowly lean to the opposite side, feeling a gentle stretch along your side. Hold for 15 to 20 seconds before returning to center and switching sides. Repeat 3 to 5 times on each side.Incorporating seated side bends into your daily routine encourages better breathing patterns and reduces muscle tightness, helping you feel more open and energized throughout the day.

6. Glute Bridges

Pregnancy and childbirth can weaken your glutes and hips, which are essential for good posture and lower back support. Glute bridges are a safe and effective way to reactivate these muscles, providing stability and relieving back pain.Lie on your back with your knees bent and feet flat on the floor hip-width apart. Press into your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, hold for a couple of seconds, then lower slowly. Aim for 10 to 15 repetitions.This movement improves pelvic alignment and core strength, making everyday tasks like carrying your baby or bending over easier and less tiring. It’s a perfect exercise to fit into nap time or quiet moments.

7. Supine Heel Slides

Gentle core activation is vital in the early postpartum period, and supine heel slides offer a low-impact way to engage your pelvic floor and abdominal muscles without straining.Lie on your back with knees bent and feet flat on the floor. Slowly slide one heel away from your body until your leg is almost extended, then slide it back to the starting position. Repeat with the opposite leg. Perform 10 to 15 repetitions per side.This exercise promotes pelvic stability and increases blood circulation, helping your body heal and gain strength gradually. It’s ideal for easing back into movement safely.

8. Hip Circles

After pregnancy, your hips may feel tight or stiff due to the changes your body has undergone. Hip circles are a gentle yet effective way to improve hip mobility, release tension, and encourage blood flow to the area.To perform hip circles, you can stand with your feet hip-width apart and gently rotate your hips in slow, controlled circular motions. Begin with small circles and gradually increase the size as you feel comfortable. Perform 8 to 10 rotations in one direction, then switch to the other. Alternatively, you can do hip circles on all fours, moving your hips in a circular motion to ease stiffness in your lower back and pelvis.This movement not only enhances flexibility but also prepares your body for more active exercises down the line. The rhythmic nature of hip circles can also be calming, making it a great exercise to include when you need a moment of mindful movement during a busy day with your baby.

9. Babywearing Dance Walk

One of the joys of postpartum movement is finding ways to incorporate your baby! The babywearing dance walk is a fun and low-impact workout that allows you to boost your energy while keeping your little one close.Wearing your baby in a secure carrier, simply start walking with a rhythmic, gentle side-to-side sway or small dance-like steps. This engages your leg muscles, improves balance, and increases your heart rate moderately. The movement also helps promote better circulation, especially if you’ve been sitting for long periods during feeding or rest.Not only does this workout benefit your body, but it also nurtures the special bond between you and your baby. Plus, it’s flexible—you can do it indoors or outdoors, making it perfect for fitting exercise into your daily routine.

10. Floor Angels

Floor angels are a gentle mobility exercise that targets your shoulders and upper back—areas often strained by nursing and carrying your baby.To do floor angels, lie flat on your back with your knees bent and feet flat on the floor. Keep your arms bent at the elbows with palms facing upwards, then slowly move your arms overhead and back down, mimicking the motion of making a snow angel. Focus on keeping your arms and shoulders in contact with the floor throughout the movement.This exercise helps improve posture, relieves tightness in your upper body, and strengthens the muscles needed to counteract the rounded shoulder posture common in new moms. Including floor angels in your routine can reduce discomfort and promote a more open chest and easier breathing.

11. Resistance Band Rows

Strengthening your back muscles postpartum is crucial to counterbalance the forward posture caused by carrying your baby and breastfeeding. Resistance band rows are an excellent, low-impact exercise to help you do just that.Attach a resistance band to a secure anchor at chest height. Hold the band with both hands and step back until you feel tension. Keeping your back straight, pull the band toward your torso by squeezing your shoulder blades together, then slowly return to the starting position. Perform 10 to 15 controlled repetitions.This exercise strengthens your upper back and shoulders, improving posture and reducing the risk of neck and back pain. It’s also easy to adjust the resistance level, making it suitable for various fitness levels and stages of postpartum recovery.

12. Toe Taps

Toe taps are a gentle way to activate your lower abdominal muscles and improve coordination without putting too much strain on your core.Lie on your back with your knees bent at a 90-degree angle and feet lifted off the floor. Slowly lower one foot to tap the floor, then lift it back to the starting position. Alternate legs with controlled movements. Aim for 10 to 15 reps on each side.This exercise engages the transverse abdominis, the deep core muscle critical for postpartum recovery. Toe taps are a safe introduction to core work and can help rebuild strength gradually, giving you a solid foundation for more challenging exercises.

13. Clamshells

Clamshells target your gluteus medius, an important muscle for hip stability and pelvic alignment that can weaken during pregnancy.Lie on your side with your knees bent at a 90-degree angle and feet together. Keeping your feet touching, lift the top knee as high as comfortable without rotating your hips backward. Lower it back down slowly. Repeat for 10 to 15 repetitions on each side.This exercise improves hip strength and helps alleviate lower back pain and pelvic discomfort. Clamshells are gentle enough for early postpartum but effective enough to build long-term strength.

14. Seated Forward Fold

Stretching your hamstrings and lower back is important for relieving tension caused by the physical demands of motherhood. The seated forward fold is a simple stretch that promotes relaxation and flexibility.Sit on the floor with your legs extended straight in front of you. Keeping your back as straight as possible, hinge forward at your hips and reach toward your toes. Go only as far as comfortable and hold the stretch for 20 to 30 seconds.This stretch releases tightness in your lower back and hamstrings, areas often affected by poor posture and prolonged sitting. Adding this stretch to your routine can enhance your overall mobility and ease muscle soreness.

15. Modified Sun Salutation

A modified sun salutation is a gentle flow of movements adapted from yoga that focuses on stretching and strengthening your entire body while promoting mindful breathing.Start standing tall and slowly raise your arms overhead, then gently fold forward, reaching toward your toes. Slowly rise back up with control, perhaps adding a slight backbend as you reach upward again. Move through this sequence slowly and focus on deep, steady breaths.This sequence encourages full-body mobility, releases tension, and connects your breath with movement—helpful for calming the mind and invigorating the body. It’s a beautiful way to start or end your day, especially when time is limited.

16. Step Touches

Step touches are a simple, low-impact cardio movement that helps get your heart rate up while being gentle on your joints and postpartum body.To perform step touches, stand with your feet hip-width apart and step your right foot out to the side, then bring your left foot to meet it, tapping the ground lightly. Repeat by stepping your left foot out, then bringing your right foot to meet it. Add gentle arm swings or shoulder rolls for extra engagement.This exercise promotes circulation and can help boost energy levels, which is often needed when caring for a newborn. It’s easy to do during short breaks and can be adapted to your fitness level by increasing pace or adding light weights.

17. Cool Down Breathwork

After any workout, especially postpartum, calming your nervous system with cool down breathwork is essential. Deep breathing helps lower heart rate, relax muscles, and reduce stress hormones.Find a comfortable seated or lying position. Inhale deeply through your nose, filling your belly with air. Pause for a moment, then exhale slowly and fully through your mouth. Repeat this for 5 to 10 breaths, focusing on slowing your breath and releasing tension.Incorporating breathwork not only supports physical recovery but also mental well-being. It can ease anxiety and promote restful sleep, two things new moms often struggle with.

18. Wall Push-Ups

Wall push-ups are a gentle way to strengthen your arms, chest, and shoulders without straining your recovering body.Stand facing a wall at arm’s length and place your hands flat against it at shoulder height. Slowly bend your elbows, bringing your chest closer to the wall while keeping your body straight, then push back to the start. Aim for 10 to 15 reps.This exercise improves upper body strength and posture, helping with the physical demands of carrying and breastfeeding your baby. It’s easy to modify by adjusting the distance from the wall.

19. Seated Twist

The seated twist is a gentle spinal mobility exercise that helps release tension in the back and improve digestion.Sit upright with your feet flat on the floor. Place your right hand on the outside of your left thigh and gently twist your torso to the left, looking over your shoulder. Hold for 20 seconds, then switch sides.This stretch can alleviate stiffness from prolonged sitting and nursing positions, while also promoting a feeling of relaxation and spinal health.

20. Heel Slides

Heel slides are a gentle way to engage your core and improve hip mobility postpartum.Lie on your back with knees bent and feet flat on the floor. Slowly slide one heel away from your body until your leg is almost straight, then bring it back. Alternate legs with slow, controlled movements. Perform 10 to 15 reps on each side.This movement promotes pelvic stability and helps gently activate your abdominal muscles without strain, ideal for early postpartum stages.

21. Assisted Walking Lunges

Walking lunges are great for strengthening legs and improving balance, and doing them assisted provides extra support to keep movements safe.Stand near a sturdy surface like a wall or chair for support. Step forward with your right foot and lower your body until your right thigh is parallel to the floor. Push back to start and repeat on the left side. Perform 8 to 12 lunges per leg.This exercise builds lower body strength important for everyday movements like carrying your baby or getting up from the floor, while the assistance reduces risk of imbalance or injury.

22. Side-Lying Leg Lifts

Side-lying leg lifts target the hip abductors and glute muscles, helping improve pelvic stability and reduce lower back pain common after childbirth.Lie on your side with legs straight and stacked. Slowly lift your top leg upward, keeping it straight, then lower it back down with control. Repeat 10 to 15 times per side.This exercise strengthens the muscles that support your pelvis and hips, which are vital for posture and balance, especially when carrying your baby or breastfeeding.

23. Gentle Walking

Walking is one of the safest and easiest ways to increase your energy postpartum while improving cardiovascular health.Start with short, gentle walks around your home or neighborhood, gradually increasing duration as you feel comfortable. Walking improves circulation, boosts mood, and supports gradual weight loss without intense strain.Incorporating a stroller walk can keep your baby close and make exercise a part of your daily routine, even on the busiest days.

24. Child’s Pose Stretch

Child’s pose is a gentle yoga stretch that relaxes the lower back, hips, and shoulders—areas often tight postpartum.Kneel on the floor, sit back onto your heels, and extend your arms forward while lowering your forehead to the ground. Hold for 30 seconds to one minute, breathing deeply.This pose releases tension, calms the nervous system, and provides a peaceful moment during the often hectic postpartum period.

25. Wall Sit

Wall sits help strengthen your thighs and glutes with minimal impact on joints, making them safe postpartum.Stand with your back against a wall and slowly slide down until your knees are at a 90-degree angle. Hold the position for 15 to 30 seconds, then slide back up. Repeat 3 to 5 times.This exercise builds muscular endurance important for daily activities and helps improve lower body strength safely.

26. Neck Rolls

Neck rolls gently relieve tension in the neck and shoulders, common from nursing and carrying a baby.Sit or stand tall, slowly drop your chin toward your chest, then roll your head gently to one side and back, completing a full circle. Repeat 5 times each direction.This movement improves circulation and relaxes tight muscles, helping prevent headaches and improve posture.

27. Ankle Pumps

Ankle pumps encourage blood flow in the lower legs, reducing swelling and stiffness common postpartum.While lying down or sitting, flex your feet by pointing your toes up toward your head and then away. Repeat this pumping motion 15 to 20 times.This simple exercise can be done anytime, supporting circulation and preventing discomfort from prolonged sitting or standing.

28. Standing Side Leg Raises

Standing side leg raises strengthen the hips and outer thighs, contributing to better balance and pelvic support.Stand tall, holding onto a chair or wall for balance. Slowly lift one leg out to the side without leaning your torso. Lower with control and repeat 10 to 15 times on each leg.This workout helps restore strength lost during pregnancy and promotes improved stability for daily movements.

29. Gentle Core Engagement

Light core engagement exercises help reactivate the abdominal muscles safely postpartum.Lie on your back with knees bent. Take a deep breath in, and as you exhale, gently draw your belly button toward your spine without holding your breath or straining. Hold for a few seconds and release. Repeat 10 times.This subtle activation strengthens your core without pressure on your healing tissues.

30. Relaxing Full-Body Stretch

Ending your workout routine with a full-body stretch helps improve flexibility and signals your body to relax.Standing or seated, reach your arms overhead and gently stretch from fingertips to toes. Hold for 20 to 30 seconds, then release. Incorporate gentle neck, shoulder, and back stretches as needed.This cool-down stretch promotes muscle recovery and leaves you feeling refreshed and calm, perfect for busy new moms needing a moment of peace.

Conclusion

Recovering after childbirth is a beautiful journey that deserves patience, care, and kindness toward your body. Incorporating safe postpartum workouts like these 30 exercises can help boost your energy, improve strength, and elevate your mood—all vital as you embrace motherhood’s demands. Remember, every body heals at its own pace. Listen to your body, start slowly, and celebrate each small step toward feeling stronger and more vibrant.

Make these gentle workouts part of your daily routine, and you’ll find renewed energy to keep up with your little one and enjoy the precious moments of this special time. Ready to get moving? Start today, and embrace the power of mindful postpartum fitness!