30 Soothing Postpartum Workouts to Regain Strength

These 30 soothing postpartum workouts are designed to gently reintroduce exercise, rebuild your core, stabilize your pelvic floor, and support your overall recovery. Whether you’re 6 weeks postpartum or several months in, each of these exercises can help you reconnect with your body and regain strength—safely and mindfully.Let’s get started!

1. Diaphragmatic Breathing

Breathing might seem like a no-brainer, but postpartum breathing is a whole different ballgame. Diaphragmatic breathing, or belly breathing, is your first step toward healing your core from the inside out. It supports the pelvic floor, calms the nervous system, and re-trains your core to function properly.Lie on your back with knees bent or sit comfortably. Place one hand on your chest and the other on your belly. Breathe in slowly through your nose, letting your belly rise. Exhale through your mouth, allowing your belly to fall. Practice this daily for 5–10 minutes.This exercise improves oxygen flow, reduces anxiety, and brings awareness to your deep core muscles, setting the foundation for the rest of your recovery journey.

2. Pelvic Floor Contractions (Kegels)

Your pelvic floor went through a marathon during pregnancy and childbirth. Strengthening it is essential for bladder control, back support, and core integrity.To do a proper Kegel, imagine you’re stopping the flow of urine midstream. Gently lift and squeeze your pelvic floor muscles without tightening your abs, glutes, or thighs. Hold for 5 seconds, release for 5. Repeat 10–15 times.Combine this with diaphragmatic breathing for deeper activation. This gentle yet powerful move improves muscle tone and enhances your recovery in a subtle but essential way.

3. Pelvic Tilts

Pelvic tilts are perfect for re-engaging your abdominal muscles and aligning your spine. They’re a postpartum go-to for relieving back tension and encouraging gentle movement.Lie on your back with knees bent. Inhale, and as you exhale, gently tilt your pelvis to flatten your back against the floor. Hold for a few seconds, then return to neutral. Repeat 10–15 times.This movement activates the lower abs and stabilizes your lumbar spine, helping to rebuild strength from the base up.

4. Transverse Abdominis Engagement

Often overlooked, your transverse abdominis (TVA) is like your body’s natural corset. Strengthening it supports core healing and prevents diastasis recti from worsening.Inhale to relax, then exhale and gently draw your belly button toward your spine. Hold the contraction while breathing normally, then release. Do this 10 times.TVA engagement helps create a flatter tummy and provides support for lifting, walking, and other movements you’ll face daily as a new mom.

5. Heel Slides

Heel slides reconnect your lower abs with slow, gentle motion. They’re beginner-friendly and help teach your core how to stabilize during movement.Lie on your back with knees bent. Exhale as you slide one heel away from your body, keeping the foot on the floor. Inhale to bring it back. Alternate legs, 10–12 reps each.This move trains your abdominal muscles to work without putting strain on your midsection, perfect for early postpartum healing.

6. Supine Marching

Supine marching steps up the challenge by engaging the core during leg movement. It also teaches pelvic stability and coordination.Lie on your back with knees bent. Engage your core. Lift one leg at a time to tabletop position and lower with control. Alternate sides for 10–15 reps.Keep your lower back in contact with the floor to protect your spine. This move builds strength and control gradually.

7. Glute Bridges

Pregnancy weakens the glutes and tightens the hip flexors. Glute bridges help counteract that imbalance.Lie on your back, knees bent, feet hip-width apart. Press through your heels to lift your hips. Squeeze your glutes, pause, and lower slowly. Repeat 12–15 reps.This strengthens the entire posterior chain—glutes, hamstrings, and back—while gently engaging the core.

8. Bird Dog

Bird dog is a full-body move that improves coordination, posture, and stability.Start on all fours. Extend opposite arm and leg, hold for a breath, then return. Switch sides. Perform 8–10 reps per side.Keep your hips steady and spine neutral. This move strengthens your back, glutes, and core in one elegant motion.

9. Side-Lying Leg Lifts

These gentle lifts strengthen the hips, glutes, and outer thighs without straining the core.Lie on your side, legs stacked. Lift the top leg slowly and lower with control. Keep the core slightly engaged. Do 10–15 reps each side.Side-lying moves are excellent for building lateral stability, often overlooked but essential for daily movement.

10. Seated Core Squeezes

Perfect for busy moms, this exercise can be done anywhere. It reconnects your mind to your abdominal wall.Sit tall, feet flat. Inhale to relax. Exhale, draw your belly inward, and lift the pelvic floor. Hold for 5–10 seconds. Repeat 10 times.This subtle squeeze tones your deep core and builds endurance for everyday tasks.

11. Wall-Assisted Dead Bug

The wall-assisted dead bug is an excellent core stability exercise that’s friendly for new moms easing into abdominal work. By incorporating a wall for support, it reduces pressure on the lower back and keeps the body aligned properly.To perform it, lie on your back with your feet pressing gently against a wall, knees and hips bent at 90 degrees. Raise your arms toward the ceiling. Slowly lower one arm overhead while maintaining contact between your back and the floor. Switch sides and repeat. You can eventually progress by extending one leg away from the wall while lowering the opposite arm.This exercise strengthens the transverse abdominis and deep stabilizing muscles, teaching your body how to maintain core engagement through slow, controlled movement.

12. Modified Forearm Plank

Planks are powerhouse core exercises, but they need to be adjusted for the postpartum body. The modified forearm plank on knees offers the benefits of core activation without straining the abdominal wall.Start on your forearms and knees. Align your shoulders above your elbows, tuck your pelvis slightly, and draw your belly button inward. Keep your back flat and neck neutral. Hold for 20–30 seconds, gradually increasing time as you build strength.This version builds endurance in the core, shoulders, and back, all essential for handling daily baby care activities while keeping diastasis recti in check.

13. Seated Cat-Cow Stretch

A gentle variation of the classic yoga flow, the seated cat-cow stretch relieves back tension and supports spinal mobility, especially after long hours of sitting or nursing.Sit upright in a chair with feet flat on the floor. Place your hands on your knees. As you inhale, arch your back, lifting your chest and looking upward (cow pose). As you exhale, round your spine and drop your chin toward your chest (cat pose). Flow through 10–15 rounds.This movement promotes flexibility in the spine, opens the chest, and encourages mindful breathing—making it perfect for resetting the body and mind.

14. Standing Calf Raises

Calf raises are simple yet powerful for improving circulation, especially helpful for moms who’ve experienced swelling during pregnancy.Stand tall with your feet hip-width apart. Slowly raise your heels to stand on your toes, pause for a moment, then lower with control. Do 15–20 repetitions. For added support, hold onto a wall or countertop.This exercise enhances ankle mobility and strengthens the lower legs—important for posture, walking, and baby-carrying endurance.

15. Wrist and Finger Stretching

Constant baby-holding and feeding can lead to wrist and hand fatigue. These simple stretches help relieve tension and improve mobility in your hands.

Extend one arm forward with the palm facing up. Gently pull back on your fingers with the opposite hand until you feel a stretch. Hold for 15–20 seconds and switch sides. Rotate wrists in circles afterward for additional relief.Regular stretching prevents tightness, improves flexibility, and reduces the risk of repetitive strain injuries common during the postpartum phase.

16. Gentle Hip Circles

Your hips can feel stiff and restricted postpartum, especially after long days of nursing or rocking your baby. Gentle hip circles improve joint mobility and reconnect you to your pelvis.You can perform these while seated on a stability ball or standing. Move your hips in slow, controlled circles in both directions, syncing your breath with your motion.This exercise is not just functional—it’s relaxing. It increases blood flow, enhances body awareness, and can be quite meditative.

17. Restorative Yoga Breathing

Sometimes, the most healing thing you can do is simply breathe. Restorative yoga breathing invites you to slow down, reset your nervous system, and reestablish a connection with your postpartum body.Lie down in a supported reclined position using pillows or a bolster. Place your hands on your belly or ribcage. Inhale through your nose, expanding your ribs outward. Exhale through your mouth, releasing tension. Repeat for 5–10 minutes.This breath-focused practice encourages healing from the inside out and promotes calm in both body and mind.

18. Lying Knee-to-Chest Stretch

This gentle stretch helps release tension in the lower back and hips—common areas of discomfort for new moms.Lie on your back and gently hug one knee to your chest, keeping the other leg bent or extended. Hold for 20–30 seconds, then switch sides. Repeat 2–3 times.This simple movement helps decompress the spine, reduce lower back pain, and open the hip flexors that may feel tight after labor or prolonged sitting.

19. Seated Spinal Twist

Twisting exercises are gentle yet effective for improving digestion, spinal mobility, and posture.Sit on the floor or a chair with a tall spine. Cross one leg over the other and place your opposite arm on the outer knee. Gently twist from your waist, keeping your back straight. Hold for 20–30 seconds on each side.The seated spinal twist is a grounding posture that relieves mid-back tightness and supports a gentle return to movement.

20. Wall Squats

Wall squats are excellent for postpartum moms to regain strength in the thighs, glutes, and core without excessive strain.Stand with your back against a wall and feet a few steps forward. Slide down the wall until your thighs are parallel to the ground. Hold for 20–30 seconds, then rise. Repeat 3–5 times.This move strengthens the lower body, promotes endurance, and helps support daily functional movements like lifting or bending.

21. Supported Child’s Pose

A yoga staple, child’s pose brings deep rest and spinal elongation to a weary body.Kneel on the floor, widen your knees, and sit back on your heels. Extend your arms forward, resting your forehead on the floor or a pillow. Stay here for several breaths.This posture soothes the nervous system, stretches the hips and back, and offers a moment of calm in the chaos of motherhood.

22. Reclining Butterfly Pose

Reclining butterfly pose opens the hips and gently stretches the inner thighs, making it ideal for pelvic floor recovery.Lie on your back with the soles of your feet together and knees falling outward. Use pillows under your knees for extra support.This restorative posture promotes circulation, releases tension, and encourages pelvic alignment.

23. Standing Forward Bend

This calming stretch lengthens the back body and provides mental release.Stand with feet hip-width apart. Gently fold forward from your hips, letting your head and arms hang. Keep your knees slightly bent if needed.It relieves tension in the back, hamstrings, and neck—perfect after long periods of baby carrying.

24. Tabletop Arm & Leg Reach

A cousin of the bird dog, this movement builds balance and core coordination.Start on hands and knees in tabletop position. Extend one arm forward or one leg back while engaging your core. Alternate sides slowly.This move strengthens deep abdominal muscles, glutes, and shoulders, improving overall stability.

25. Side-Lying Clamshells

Clamshells are perfect for strengthening the hips and stabilizing the pelvis.Lie on your side with knees bent, feet together. Keeping feet in contact, lift your top knee like opening a clamshell. Lower and repeat.This exercise is a favorite in physical therapy for its role in improving pelvic alignment and preventing injury.

26. Sphinx Pose Stretch

This gentle backbend counters the rounded posture from breastfeeding and lifting.Lie on your belly, prop yourself up on your forearms. Keep your shoulders relaxed and engage your glutes lightly.Sphinx pose encourages spinal extension, opens the chest, and strengthens the lower back.

27. Gentle Walking (5–10 minutes)

Walking is one of the simplest and most beneficial postpartum movements.Start with just 5–10 minutes a day, especially if you’re tired or short on time. Keep a relaxed pace and focus on posture.Walking supports cardiovascular health, improves circulation, and boosts mental clarity.

28. Resistance Band Rows

Strengthen the upper back and improve posture with this simple resistance move.Anchor a band at chest height. Hold the ends, pull back with elbows close to your sides, squeeze your shoulder blades, and return.Rows help reverse the effects of slouched shoulders from feeding or carrying your baby.

29. Stability Ball Pelvic Rocks

This exercise reconnects the core and promotes gentle spinal mobility.Sit on a stability ball with feet flat on the floor. Slowly rock your pelvis forward and back, engaging the deep core muscles with each tilt.This subtle movement increases awareness of pelvic alignment and gently strengthens abdominal support.

30. Supported Deep Squats

Deep squats encourage hip mobility, pelvic floor lengthening, and functional strength.Hold onto a support like a chair or door frame. Lower into a deep squat with feet turned slightly out. Keep your spine tall and chest lifted.This position helps lengthen tight pelvic floor muscles and supports proper posture.

Conclusion

Postpartum healing isn’t linear, and it certainly doesn’t need to be rushed. These 30 gentle exercises are about more than just movement—they’re about reclaiming your strength, honoring your pace, and showing up for yourself every day, even in small ways.

Your body is remarkable. You just created life. Now, it’s time to nurture your own. Move gently. Breathe deeply. And remember—progress is progress, no matter how slow.

You’ve got this, mama.