30 Soothing Postpartum Workouts to Burn Baby Fat

Let’s dive into these effective, low-impact workouts that blend strength, flexibility, and mindful movement — perfect for new moms ready to reclaim their fitness journey.

 

1. Pelvic Tilts

Pelvic tilts are foundational exercises that gently engage the core and pelvic floor muscles, which are often weakened after childbirth. This movement helps realign the pelvis and strengthen the lower abdominal muscles without causing strain. For new moms, pelvic tilts can relieve lower back pain—a common postpartum complaint—while improving posture as the body adjusts post-pregnancy. By performing this exercise regularly, you encourage activation of the deep core muscles, which are critical for regaining strength and burning baby fat safely.

The beauty of pelvic tilts is in their simplicity and versatility. They can be done anywhere—on a bed, a yoga mat, or even while resting. The slow and controlled nature of the movement means it’s suitable even for moms who’ve had cesarean deliveries or those experiencing diastasis recti. Engaging the core during this exercise sets the foundation for more intense workouts down the line.

Consistency is key with pelvic tilts. Aim for multiple repetitions throughout the day, gradually increasing the hold time as your muscles get stronger. Over time, you’ll notice better stability in your lower back and pelvis, reducing discomfort and supporting your body’s natural healing process. This exercise plays a crucial role in gently burning baby fat by activating muscles that often go unused during early postpartum recovery.

2. Kegel Exercises

Kegels are essential postpartum workouts because they directly target the pelvic floor muscles, which support the uterus, bladder, and bowels. Pregnancy and childbirth stretch and sometimes weaken these muscles, leading to issues like urinary incontinence or pelvic organ prolapse. Strengthening the pelvic floor through Kegel exercises can restore control, improve blood circulation, and enhance core stability—all necessary for a smooth postpartum recovery.

The great thing about Kegels is their discreteness and convenience. You can perform them anytime—whether you’re breastfeeding, sitting at a desk, or relaxing at home. To do them properly, focus on squeezing and lifting the pelvic muscles as if trying to stop urinating midstream, holding the contraction for a count of five, then relaxing. This repeated activation promotes muscle endurance and tone without adding pressure on your abdomen.

Regular Kegel practice not only helps rebuild strength but also improves your posture and reduces discomfort related to pelvic floor weakness. These muscles are a vital part of your core, meaning they play a direct role in fat-burning and overall fitness. Incorporating Kegels into your daily routine can accelerate your journey to losing baby fat safely and comfortably.

3. Diaphragmatic Breathing

Diaphragmatic breathing, often called belly breathing, is a gentle yet powerful exercise that connects your breath to core engagement. After pregnancy, the diaphragm and abdominal muscles can lose their coordination due to changes in posture and internal pressure during childbirth. Practicing diaphragmatic breathing helps restore this connection, easing tension, and improving oxygen flow throughout the body.

This breathing technique also plays a crucial role in activating the transverse abdominis—the deep core muscle responsible for stabilizing the spine and flattening the belly. By breathing deeply into your belly rather than your chest, you encourage these muscles to work harmoniously, which supports core strength and helps burn baby fat more effectively. Moreover, deep breathing can reduce stress hormones like cortisol, which are known to contribute to stubborn fat retention.

Moms can practice diaphragmatic breathing multiple times a day in any comfortable position, whether lying down or sitting. It’s an excellent warm-up before other workouts and a calming tool during moments of postpartum overwhelm. Over time, it improves posture, relieves tension in the lower back, and increases overall energy levels—a perfect foundation for postpartum fitness.

4. Cat-Cow Stretch

The Cat-Cow stretch is a gentle, flowing yoga movement that mobilizes the spine and strengthens the core. New moms often experience stiffness and tension in their backs due to the physical demands of pregnancy and caring for a newborn. This stretch not only improves spinal flexibility but also massages internal organs, promoting circulation and digestion—important aspects of postpartum recovery.

Starting on hands and knees, the Cat position involves rounding the spine towards the ceiling while tucking the pelvis, then transitioning to the Cow position by arching the back and lifting the head and tailbone. This rhythmic movement encourages coordination of breath and motion, which helps reduce stress and tension in the body. It also gently engages the abdominal muscles, aiding in the gradual reactivation of your core.

Including Cat-Cow in your daily routine can relieve lower back pain and improve posture, especially important for moms who spend hours nursing or carrying their babies. It’s a soothing exercise that prepares the body for more challenging movements and supports steady baby fat loss through enhanced mobility and muscle activation.

5. Seated Forward Bend

The Seated Forward Bend is a calming stretch that targets the hamstrings, calves, and lower back—areas that often become tight from pregnancy and early motherhood. As your posture shifts during pregnancy and you carry your baby, these muscles can shorten and cause discomfort. This stretch helps elongate the muscles gently while encouraging relaxation.

To perform the Seated Forward Bend, sit with your legs extended in front of you and slowly hinge at your hips to reach toward your toes. It’s important to keep your spine long and avoid forcing the stretch, allowing the muscles to release naturally. This movement also encourages deep breathing, which soothes the nervous system and reduces postpartum stress.

Practicing this stretch regularly can improve flexibility and relieve tension that may inhibit your ability to perform other postpartum workouts. It also helps support your pelvic alignment and core recovery by promoting balanced muscle length. Together, these benefits aid in safely burning baby fat while enhancing overall comfort.

6. Modified Side Plank

The Modified Side Plank is an excellent exercise to strengthen the obliques and core without putting too much strain on the body. Traditional planks may be too intense immediately after childbirth, especially if you’re dealing with abdominal separation or weakness. By lowering one knee to the floor and supporting your torso on your forearm, you reduce the load while still targeting key muscle groups.

This workout enhances side core strength, which improves spinal stability and posture—both crucial for new moms who spend a lot of time bending and lifting. Strong obliques also support better waist definition, contributing to the reduction of baby fat around the midsection. Plus, this exercise boosts balance and coordination.

Start by holding the Modified Side Plank for 15 to 30 seconds on each side, gradually increasing duration as your strength improves. Maintaining proper form and engaging your core throughout the movement ensures maximum benefit and helps prevent injury during postpartum recovery.

7. Glute Bridges

Glute bridges focus on activating the gluteal muscles and lower back, which are key for pelvic stability and posture restoration postpartum. Pregnancy often weakens these muscles due to changes in posture and the strain of carrying extra weight. This exercise strengthens your hips and back while gently engaging your abdominal muscles.

To perform a glute bridge, lie on your back with knees bent and feet flat on the floor. Lift your hips by squeezing your glutes until your body forms a straight line from knees to shoulders. Hold the position briefly before lowering your hips back down with control. This movement can alleviate lower back pain and reduce pelvic discomfort common after delivery.

Regularly doing glute bridges promotes fat burning by engaging large muscle groups, increasing circulation, and improving overall body mechanics. It also helps counteract the sedentary tendencies many new moms experience, making it a vital component of your postpartum workout regimen.

8. Wall Push-Ups

Wall push-ups provide a gentle upper body workout, strengthening the chest, shoulders, and arms without the intensity of traditional push-ups. These muscles get a workout throughout the day as you hold and care for your baby, so strengthening them improves endurance and posture.

To do a wall push-up, stand facing a wall with your hands placed shoulder-width apart at chest height. Slowly bend your elbows and lean your body toward the wall, then press back to the starting position. This controlled movement enhances muscle tone and supports better upper body alignment.

Incorporating wall push-ups into your routine helps raise your metabolism and burns calories, supporting postpartum weight loss. They are easy to perform at home, require no equipment, and can be adjusted by changing your distance from the wall to increase or decrease difficulty.

9. Heel Slides

Heel slides are a gentle exercise that activates the lower abdominal muscles and promotes hip mobility, both essential for postpartum recovery. They are especially beneficial for moms experiencing diastasis recti, as they engage the core without placing excess pressure on the abdominal wall.

To perform heel slides, lie on your back with knees bent and feet flat. Slowly slide one heel away from your body until your leg is almost straight, then slide it back. Keep your core engaged throughout the movement to protect your back and maximize effectiveness.

Heel slides improve pelvic floor function and circulation, aiding the healing process. Regular practice strengthens your core foundation, supporting more advanced postpartum workouts and facilitating gradual baby fat loss.

10. Heel Raises

Heel raises strengthen the calves and improve circulation—both important for moms who spend lots of time standing or walking with their little ones. Pregnancy can lead to swelling and fatigue in the legs, and heel raises encourage blood flow while toning muscles.

Stand with your feet hip-width apart and slowly lift your heels off the ground, balancing on your toes. Hold briefly, then lower back down with control. Performing multiple repetitions helps build endurance and muscle tone in the lower legs.

This simple exercise not only supports fat burning but also reduces discomfort and swelling postpartum. Heel raises can be done anywhere, making them an easy addition to your daily routine as you regain strength.

11. Bird-Dog Exercise

The Bird-Dog exercise is a gentle yet effective movement that enhances core stability and balance, which are often compromised after childbirth. It targets the deep core muscles, lower back, and glutes simultaneously, helping to rebuild strength and coordination without placing stress on healing tissues.

Begin on your hands and knees with your back flat. Slowly extend your right arm forward and your left leg back, maintaining a straight line from fingertips to toes. Hold for a few seconds, then return to the starting position and switch sides. This controlled movement improves spinal alignment and engages multiple muscle groups critical for postpartum recovery.

Bird-Dogs promote body awareness and improve posture, reducing the risk of back pain as new moms adjust to lifting and carrying their babies. Including this exercise regularly boosts metabolism and encourages fat burning by activating large muscle groups with minimal impact.

12. Wall Sits

Wall sits are a low-impact workout that strengthens the quadriceps, glutes, and core—muscles essential for everyday activities and postpartum fitness. This exercise can be easily modified for varying levels of strength and stamina, making it ideal for new mothers.

To perform a wall sit, lean your back against a wall and slowly slide down until your knees are bent at about a 90-degree angle, as if sitting in an invisible chair. Hold this position, engaging your core and leg muscles, then slowly rise back up. Holding the squat position challenges muscle endurance and promotes calorie burn.

Wall sits improve lower body strength, stability, and endurance, all necessary for carrying your baby and managing daily tasks. They can be done at home without equipment and easily incorporated into any postpartum workout routine.

13. Marching in Place

Marching in place is a simple, low-impact cardiovascular exercise that gently raises your heart rate and activates the lower body muscles. It’s particularly useful for postpartum moms easing back into physical activity, providing a safe way to boost circulation and burn calories.

To perform, stand tall and lift your knees alternately as if marching, swinging your arms naturally. Keep your core engaged and posture upright throughout. This movement encourages blood flow, improves leg strength, and supports cardiovascular health without stressing joints.

Marching in place can be done indoors anytime and serves as a great warm-up before more intense workouts. It supports gradual fat burning, improves endurance, and revitalizes energy levels during the postpartum period.

14. Child’s Pose Stretch

Child’s Pose is a restorative yoga position that provides gentle stretching for the lower back, hips, and thighs. It promotes relaxation and helps release tension accumulated from pregnancy and caring for a newborn.

Start by kneeling on the floor, then sit back on your heels and extend your arms forward, lowering your forehead to the mat. This pose encourages deep breathing, which reduces stress and helps activate the parasympathetic nervous system—a key component in postpartum healing.

Practicing Child’s Pose regularly can alleviate lower back pain, improve flexibility, and promote a sense of calm. It complements other postpartum workouts by providing a soothing break and aiding muscle recovery.

15. Wall Angel Exercise

The Wall Angel exercise is a gentle movement that strengthens the upper back and shoulders, areas prone to tightness and poor posture in postpartum moms due to feeding and carrying their babies. It helps open the chest and improve spinal alignment.

To do this exercise, stand with your back flat against a wall, feet a few inches away from it. Raise your arms to shoulder height, bending elbows at 90 degrees. Slowly slide your arms up and down the wall, mimicking the motion of making a snow angel. Maintain contact between your back and the wall throughout.

Wall Angels improve posture, reduce neck and shoulder tension, and enhance shoulder mobility. This exercise supports overall fitness and helps prevent discomfort that can limit physical activity postpartum.

16. Gentle Hip Circles

Hip circles are a soothing, low-impact exercise that promotes mobility and flexibility in the hips—an area heavily affected by pregnancy and childbirth. This movement increases blood flow and reduces stiffness, making it easier to perform more demanding workouts later.

While standing or on hands and knees, gently rotate your hips in slow, controlled circles. Focus on moving through the full range of motion without forcing the movement. Hip circles encourage pelvic alignment and core engagement, supporting recovery.

Incorporating hip circles into your routine helps ease muscle tightness, improve balance, and support healthy movement patterns. These benefits contribute to more effective fat burning by allowing you to move more freely and confidently.

17. Standing Side Leg Raises

Standing side leg raises target the outer thighs and hip muscles, helping tone and strengthen the lower body postpartum. Strengthening these muscles improves pelvic stability and supports better posture during everyday activities.

To perform, stand tall and lift one leg out to the side slowly while keeping your torso upright and core engaged. Hold briefly before lowering and repeating on the other side. This exercise can be done holding onto a chair or wall for balance.

Regular side leg raises help sculpt the hips and thighs, increase muscle endurance, and promote calorie burn. They’re easy to fit into a busy mom’s schedule and require no special equipment.

18. Seated Knee Lifts

Seated knee lifts are a gentle way to activate your lower abdominal muscles and hip flexors. This exercise is ideal for postpartum moms who need a safe core workout without strain.

Sit on a chair with your back straight and feet flat on the floor. Slowly lift one knee toward your chest, hold for a moment, then lower it back down. Alternate legs, maintaining a controlled pace and keeping your core engaged.

Seated knee lifts improve core strength and coordination, support better posture, and increase calorie burning. They’re convenient and can be done while multitasking at home.

19. Arm Circles

Arm circles are a simple exercise to loosen and strengthen shoulder muscles, which can become tight after months of pregnancy and new motherhood. They also increase blood flow and promote upper body mobility.

Stand or sit upright, extend your arms to the sides, and slowly make small circles, gradually increasing the size. Reverse the direction after several repetitions. Keep your movements controlled to avoid strain.

Incorporating arm circles supports better posture, relieves tension, and increases overall physical activity, contributing to healthy weight loss postpartum.

20. Side-Lying Leg Lifts

Side-lying leg lifts target the hip abductors and outer thighs, helping tone and strengthen these important muscle groups. This exercise also encourages pelvic alignment and stability after pregnancy.

Lie on your side with legs stacked. Slowly lift the top leg toward the ceiling, hold for a few seconds, then lower it down. Repeat on both sides with controlled movement and core engagement.

Side-lying leg lifts help sculpt the hips and thighs, support pelvic health, and promote fat burning in the lower body—all beneficial for postpartum recovery.

21. Cat Stretch with Diaphragmatic Breathing

The Cat Stretch combined with diaphragmatic breathing is a wonderful exercise for postpartum moms seeking both relaxation and core strengthening. This gentle movement encourages spinal flexibility while engaging the deep core muscles essential for healing after childbirth. Start on all fours with your wrists under your shoulders and knees under your hips. As you inhale deeply into your belly, slowly arch your back toward the ceiling (the “cat” position), tucking your chin to your chest. Exhale as you return to a neutral spine or slightly drop your belly toward the floor, lifting your head (the “cow” position). By synchronizing your breath with this fluid motion, you activate your diaphragm and core muscles more effectively, which can help reduce stress and promote better oxygen flow.

This combination of movement and breathing also supports improved posture by encouraging spinal alignment and easing tension in the back muscles, a common issue for new mothers who spend a lot of time nursing or holding their baby. Additionally, the mindful breathing aspect stimulates the parasympathetic nervous system, which aids in relaxation and recovery. Regular practice of this exercise not only burns calories gently but also fosters a sense of calm and body awareness, making it a valuable part of postpartum healing.

22. Wall Shoulder Rolls

Wall shoulder rolls are an excellent low-impact exercise to relieve upper back and shoulder tension, which is frequent among postpartum women due to prolonged periods of holding and breastfeeding their babies. This exercise also improves shoulder mobility and posture, counteracting the forward hunching that often develops during the early months of motherhood. To perform this exercise, stand with your back flat against a wall, feet about six inches away from the base. Slowly roll your shoulders in a circular motion, moving them upward, backward, downward, and forward in a smooth, controlled rhythm.

Maintaining contact between your back and the wall throughout the movement ensures proper alignment and maximizes engagement of the upper back muscles. Wall shoulder rolls help activate the scapular stabilizers and increase blood flow to the shoulder girdle, reducing stiffness and preventing discomfort. This exercise is simple to perform at home or even during short breaks, making it perfect for busy moms looking to stay active and promote fat burning by maintaining muscle engagement in the upper body.

23. Glute Marches

Glute marches are a gentle and effective way to activate the gluteal muscles and core stabilizers postpartum, promoting pelvic alignment and strength critical for overall body function. Lying on your back with knees bent and feet flat on the floor, engage your core and lift your hips into a bridge position. From here, lift one foot off the ground while maintaining your hips lifted and stable, then alternate legs in a controlled “marching” motion. This exercise helps re-train muscle coordination and supports the gradual return of strength in the pelvic area, which often weakens during pregnancy.

Glute marches enhance hip stability and reduce lower back strain, both common postpartum complaints. Activating these large muscles also increases metabolic rate, contributing to effective fat burning. This exercise is low-impact and accessible for all fitness levels, making it an excellent choice for busy moms looking to regain strength and promote healing without overexertion.

24. Seated Spinal Twist

The seated spinal twist is a calming stretch that promotes spinal mobility, improves digestion, and gently engages the core muscles—important benefits for postpartum recovery. Sitting comfortably on the floor or a chair, extend your legs or keep them crossed, then slowly twist your torso to one side, using your hands to support the movement and deepen the stretch. Hold the position for several breaths, feeling the gentle opening of your spine and the activation of your abdominal muscles, before returning to center and repeating on the opposite side.

This twist stimulates blood flow to the spinal muscles and abdominal organs, which can aid digestion and reduce bloating often experienced after childbirth. The movement also counteracts the stiffness from prolonged sitting or breastfeeding positions. Regular practice of seated spinal twists can improve flexibility, release tension, and support a strong, balanced core—helpful factors for fat burning and overall postpartum wellness.

25. Heel-to-Toe Rocking

Heel-to-toe rocking is a simple yet effective exercise that enhances ankle stability and balance, both of which are essential as new mothers navigate the physical demands of motherhood. Start by standing with your feet hip-width apart, engaging your core. Slowly shift your weight forward onto your toes, lifting your heels off the ground, then rock back onto your heels, lifting your toes. This controlled rocking motion improves proprioception (body awareness) and strengthens the muscles around the ankle joints.

Improved balance reduces the risk of falls and injuries, especially important when carrying a baby or moving quickly around the house. This exercise also encourages better circulation in the lower legs, helping reduce postpartum swelling and supporting the gradual increase in physical activity needed for fat loss. Heel-to-toe rocking can be done almost anywhere, making it a convenient addition to a busy mom’s routine.

26. Standing Cat-Cow

The standing Cat-Cow is a modified version of the traditional yoga pose, adapted for postpartum moms seeking gentle spinal mobility and core engagement without floor exercises. Begin standing with your feet hip-width apart and hands on your thighs or knees for support. As you inhale, arch your back slightly, lifting your chest and tilting your pelvis forward (the “cow” position). Exhale as you round your spine, tucking your pelvis under and dropping your chin toward your chest (the “cat” position). Move slowly and synchronously with your breath.

This movement helps ease stiffness in the spine and hips, which is common after pregnancy. It also gently activates the abdominal muscles and promotes better posture. The standing variation is especially helpful for moms who might find getting down on the floor challenging in early postpartum stages. Incorporating standing Cat-Cow into daily routines improves spinal health, reduces back pain, and encourages fat-burning through increased mobility.

27. Ankle Circles

Ankle circles are an accessible exercise that promotes joint mobility and increases circulation, especially beneficial for postpartum women who may experience swollen ankles or stiffness. To perform ankle circles, sit or lie down comfortably, lift one foot off the ground, and rotate your ankle slowly in a circular motion, making large circles. After several rotations, switch direction and then repeat with the other ankle.

This gentle movement loosens the ankle joint, reduces stiffness, and improves blood flow, which helps prevent swelling and discomfort. Improved ankle mobility supports better balance and coordination, facilitating easier engagement in more active fat-burning exercises. Ankle circles can be performed multiple times a day, making them a perfect quick break to support postpartum recovery.

28. Reclined Butterfly Stretch

The Reclined Butterfly Stretch is a relaxing way to open the hips and groin—areas that can become tight after pregnancy and childbirth. Lie on your back and bring the soles of your feet together, allowing your knees to fall open gently to the sides. You can place cushions under your knees for added support and comfort. Focus on deep, steady breaths as you hold the stretch for one to two minutes.

This stretch encourages flexibility in the hip adductors and relieves tension in the pelvic region, which is crucial for restoring mobility after delivery. Opening the hips can also improve circulation and reduce pelvic discomfort, aiding in the healing process. Relaxing in this position can promote mindfulness and reduce stress, complementing the fat-burning benefits of more active workouts.

29. Side Plank with Knee Down

The side plank with knee down is a beginner-friendly core strengthening exercise that targets the obliques and improves overall stability without placing too much strain on the body. To perform, lie on your side and support your upper body on your forearm. Bend the lower knee for support while keeping your hips lifted in a straight line from head to knee. Hold this position while engaging your core muscles, then switch sides.

This variation reduces the load compared to a full side plank, making it accessible for postpartum moms rebuilding strength. Strengthening the obliques helps tone the waistline and supports better posture, essential for carrying and nursing a baby comfortably. Regular practice promotes fat burning through muscle engagement and increased metabolism.

30. Gentle Walking

Gentle walking is one of the most accessible and effective postpartum exercises to support healing and burn baby fat. It’s low-impact, can be done anywhere, and fits easily into a busy mom’s schedule. Starting with short, slow-paced walks, gradually increase duration and speed as your strength improves.

Walking improves cardiovascular health, boosts mood by releasing endorphins, and helps regulate hormones disrupted by childbirth. It gently activates large muscle groups, increasing calorie burn without overexertion. Incorporating regular walks into daily life not only supports weight loss but also encourages bonding time if you take your baby along in a stroller. This simple exercise lays the foundation for a healthier postpartum lifestyle.

Conclusion

Reclaiming your body after childbirth is a journey that requires patience, care, and the right approach. These 30 soothing postpartum workouts are designed to support your healing process, help burn baby fat, and rebuild strength gently and effectively. Remember, every mom’s body is unique — listen closely to yours, start slowly, and consult your healthcare provider if you have any concerns.

Consistency, kindness to yourself, and a balanced approach to postpartum fitness will set you on the path to lasting health and wellness. Try incorporating these gentle workouts into your routine, and watch how your body responds and transforms. Here’s to your strength, healing, and happiness in this beautiful new chapter!