30 Soothing Postpartum Workouts to Support Healing (2025 Edition)

1. Pelvic Tilts

Pelvic tilts are one of the most foundational exercises for postpartum recovery. They target the lower abdominal muscles and help realign the pelvis after childbirth. This exercise is done lying on your back with your knees bent and feet flat on the floor. As you inhale, gently tilt your pelvis back, pressing your lower back into the floor. Exhale and return to a neutral position.These gentle movements not only activate your deep core but also relieve tension in the lower back, which is common after pregnancy due to postural changes. Doing pelvic tilts regularly can help with stability and pelvic floor strength, which is essential after both vaginal and C-section births. Aim to practice this movement daily, especially in the early weeks of recovery.The best part? You don’t need any equipment, and you can perform pelvic tilts on your bed or yoga mat, making them convenient and accessible for any new mom.

2. Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, is a calming and deeply restorative practice that aids postpartum healing from the inside out. This breathwork engages the diaphragm and deep abdominal muscles, helping to re-establish core function.To do it, sit or lie comfortably and place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise. Exhale slowly, feeling your belly contract. This conscious breathing improves oxygen flow, supports mental clarity, and aids in stress reduction.Practicing diaphragmatic breathing daily, especially in the early postpartum phase, can help new moms reconnect with their bodies. It’s especially beneficial for those recovering from a C-section or managing postpartum anxiety or depression.

3. Wall Sits

Wall sits are a low-impact yet effective exercise that gently strengthens the legs, glutes, and core without placing excessive strain on the body. This is particularly helpful in rebuilding strength after the physical demands of childbirth.To perform a wall sit, stand with your back flat against a wall, feet shoulder-width apart. Slowly slide down the wall until your knees form a 90-degree angle, like you’re sitting in an invisible chair. Hold the position for 20–30 seconds and gradually increase the duration as your strength improves.This simple movement can significantly improve endurance and circulation. It’s also an excellent way to engage the lower body and improve stability for daily tasks like lifting your baby or getting up from a seated position.

4. Cat-Cow Stretch

The cat-cow stretch is a staple in postpartum yoga routines because it promotes spinal flexibility, eases tension, and reconnects you with your breath and body. It’s a gentle flow between two positions that helps to mobilize the spine and relieve lower back pain.Start in a tabletop position on your hands and knees. Inhale as you arch your back (cow pose), lifting your head and tailbone. Exhale as you round your spine (cat pose), drawing your belly button towards your spine. Repeat the flow for several breaths.This stretch is ideal for moms dealing with tight shoulders, a stiff spine, or tension from feeding and holding their baby. It’s calming, safe for early postpartum, and can be done daily.

5. Glute Bridges

Glute bridges are excellent for strengthening the posterior chain, including the glutes, hamstrings, and lower back. They also help in reactivating core muscles and supporting pelvic stability after birth.To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Push through your heels to lift your hips, engaging your glutes and core. Hold at the top for a second, then lower back down slowly.This movement helps combat the common postpartum issues of lower back pain and pelvic floor weakness. You can start with a few reps and build up as you feel stronger. Over time, variations like single-leg bridges can be added for more challenge.

6. Seated Forward Fold

The seated forward fold is a gentle stretch that targets the hamstrings, lower back, and calves — all of which can become tight during pregnancy and postpartum recovery. It also encourages a quiet moment for mindfulness and deep breathing.Sit with your legs extended in front of you and a straight spine. Inhale, then exhale as you slowly fold forward from your hips, reaching towards your toes. Keep your knees slightly bent if needed and avoid forcing the stretch.This stretch calms the nervous system, supports spinal alignment, and encourages flexibility without pushing your body too hard. Use it to wind down after a long day or integrate it into a gentle yoga flow.

7. Standing Side Bends

Standing side bends are a great way to loosen up the torso, spine, and obliques. These are areas often overlooked in postpartum recovery, yet they play a major role in balance and posture.Stand with feet shoulder-width apart and raise one arm overhead. Gently lean to the opposite side, feeling a stretch along your ribs and waist. Hold for a few seconds and return to center. Switch sides and repeat.This movement improves flexibility in the torso and helps correct posture impacted by pregnancy and baby-carrying. It’s a simple, quick stretch that brings refreshing energy to your body.

8. Modified Child’s Pose

Child’s pose is a deeply restorative yoga posture that offers physical and emotional relief. The modified version ensures comfort and safety during postpartum recovery.Kneel on a mat, bring your big toes to touch, and open your knees wide. Gently fold forward, extending your arms in front of you or placing them alongside your body. Use pillows under your belly or knees for support if needed.This pose releases tension in the back, hips, and shoulders. It also encourages mental relaxation, making it a go-to move for calming the nervous system and finding stillness.

9. Reclined Butterfly Pose

Reclined butterfly pose is a relaxing and hip-opening posture that gently supports pelvic floor recovery. It promotes flexibility in the inner thighs and groin without pressure or discomfort.Lie on your back, bring the soles of your feet together, and allow your knees to fall open. Use cushions or yoga blocks under your knees for support.This passive stretch invites a deep sense of calm and is excellent for meditation or breathwork. It’s a gentle reminder to slow down and nurture yourself.

10. Knee Rolls

Knee rolls offer gentle spinal rotation and are ideal for easing back into movement during the early postpartum days. This exercise improves spinal flexibility and encourages relaxation.Lie on your back with knees bent and feet flat. Slowly lower both knees to one side while keeping shoulders grounded. Return to center and repeat on the other side.This movement is subtle but effective in relieving stiffness and reintroducing range of motion to the spine.

11. Supine Marches

Supine marches are a safe and effective exercise to begin reactivating the core after delivery. This movement focuses on deep abdominal muscles and can assist with diastasis recti healing.Lie on your back with knees bent and feet on the floor. Slowly lift one leg to tabletop position, then lower and repeat on the other side. Keep your core engaged and your spine neutral.This movement helps new moms regain control over their midsection and strengthen their pelvic floor. Start with a few reps and increase gradually as strength returns.

12. Arm Circles

Arm circles are simple, low-impact, and a great way to ease tension in the upper body. Many new moms experience tightness in the shoulders and upper back from breastfeeding and carrying their babies.Stand or sit with arms extended out to the sides. Begin small circular motions forward, then switch to backward. Increase the circle size slowly and mindfully.This exercise boosts circulation, improves shoulder mobility, and provides a quick refresh for tired arms.

13. Leg Slides

Leg slides offer a gentle way to reintroduce core movement and strengthen the lower abdominals. This exercise can be done in the early postpartum weeks and is safe for moms healing from diastasis recti.Lie on your back with knees bent. Slowly slide one foot along the floor to extend the leg, then return to the starting position. Alternate legs.This movement reinforces proper core activation without straining the abdomen or lower back.

14. Bridge Marches

Bridge marches are a variation of the traditional glute bridge, designed to further activate the glutes and challenge core stability. They’re perfect for building on foundational strength as you recover.Start in a glute bridge position. While keeping hips lifted and level, raise one foot off the floor and hold briefly before lowering. Repeat on the opposite side.Bridge marches help improve pelvic stability and strengthen supporting muscles in the lower body.

15. Standing Calf Raises

Calf raises are great for boosting blood flow in the lower legs, especially for moms experiencing swelling or prolonged periods of sitting.Stand with feet hip-width apart, and hold onto a chair for support. Slowly rise onto your toes, pause, then lower back down. Repeat several times.This movement strengthens the calves, enhances balance, and supports circulation, which is particularly helpful after pregnancy.

16. Side-Lying Clamshells

Side-lying clamshells are a fantastic way to strengthen your hips and glutes without putting any strain on your pelvic floor. This exercise targets the outer hip muscles, which often weaken during pregnancy and childbirth.To perform, lie on your side with knees bent at a 90-degree angle, keeping your feet together. Slowly lift your top knee as high as comfortable without moving your pelvis. Lower the knee back down with control. Repeat for 10-15 reps, then switch sides.This movement supports pelvic alignment and improves stability, which can reduce lower back pain and help you feel stronger during daily activities like carrying your baby.

17. Seated Neck Stretches

Tension in the neck and upper shoulders is common for new moms due to feeding positions and sleep disturbances. Seated neck stretches are a simple but effective way to ease this tightness.Sit tall with your back straight. Slowly tilt your head to one side, bringing your ear towards your shoulder until you feel a gentle stretch. Hold for 20-30 seconds, then switch sides. You can deepen the stretch by gently pressing your head with your hand.Incorporating this stretch into your daily routine can help reduce headaches, improve posture, and relieve upper back discomfort.

18. Modified Planks (Wall or Elevated)

Planks are excellent for rebuilding core strength but can be challenging postpartum. Modified versions using a wall or elevated surface help protect your abdominal muscles while still providing benefits.Stand facing a wall with hands placed at shoulder height. Step back slightly, keeping your body in a straight line from head to heels. Hold the plank position for 15-30 seconds, engaging your core and avoiding any sagging in the hips.This gentle progression helps strengthen your deep core muscles and improves posture, supporting healing from diastasis recti and C-section recovery.

19. Heel Slides

Heel slides are a gentle movement that reactivates the lower abdominal muscles and improves coordination. It’s ideal for early postpartum when more intense exercises might feel overwhelming.Lie on your back with knees bent and feet flat. Slowly slide one heel away from your body until the leg is straight, then slide it back to the starting position. Repeat on the other side. Keep your core engaged throughout to avoid arching your back.This exercise supports pelvic stability and helps you regain confidence in your body’s movements.

20. Ankle Circles and Pumps

Simple ankle mobility exercises can greatly improve circulation and reduce swelling, especially if you’ve had a C-section or have been sitting or lying down for extended periods.While seated or lying down, lift one foot slightly off the ground and rotate your ankle clockwise in slow, controlled circles. After 10-15 rotations, switch to counterclockwise. Follow this with pumps by flexing and pointing your toes repeatedly.These small movements promote blood flow, reduce the risk of blood clots, and ease discomfort in your lower legs.

21. Yoga Nidra (Guided Rest)

Yoga Nidra is a guided meditation practice that offers deep relaxation without physical exertion. For postpartum moms, it’s an invaluable tool to manage stress, improve sleep quality, and enhance emotional healing.Find a quiet space, lie down comfortably, and follow an audio-guided Yoga Nidra session. The practice encourages complete relaxation of the body and mind, which can be especially rejuvenating during the demanding postpartum phase.This restful practice complements physical exercises by promoting holistic well-being.

22. Towel Hamstring Stretch

Hamstrings often tighten after pregnancy, and gentle stretching helps maintain flexibility and prevent discomfort. The towel hamstring stretch is safe and effective for postpartum moms.Lie on your back and loop a towel or strap around the ball of one foot. Keeping your leg straight, gently pull the towel toward you until you feel a comfortable stretch along the back of your thigh. Hold for 20-30 seconds, then switch legs.Use this stretch to relieve tension and support your body’s gradual return to pre-pregnancy flexibility.

23. Chair Squats

Chair squats are practical, strengthening movements that mimic everyday tasks like sitting and standing—perfect for busy moms.Stand in front of a sturdy chair with feet shoulder-width apart. Slowly lower your body toward the chair as if to sit, keeping your knees aligned with your toes. Lightly touch the chair with your glutes without fully sitting down, then rise back up.This exercise strengthens the thighs, glutes, and core while improving balance and mobility. It’s gentle enough to perform multiple times a day.

24. Seated Twists

Seated spinal twists are gentle movements that improve spinal mobility and relieve lower back tension. They can also aid digestion and promote relaxation.Sit comfortably on a chair or cross-legged on the floor. Place your right hand on your left knee and your left hand behind you. Inhale to lengthen the spine, then exhale as you gently twist to the left. Hold for a few breaths and return to center, then repeat on the other side.Regular practice can reduce stiffness and improve your posture during long periods of sitting or breastfeeding.

25. Postnatal Yoga Flow

A postnatal yoga flow blends gentle stretching, breathing, and mindfulness to nurture your postpartum body and mind.This flow might include child’s pose, cat-cow stretches, gentle twists, and glute bridges—all coordinated with deep breathing. It improves flexibility, strength, and emotional well-being, while keeping movements low-impact and safe.Following a postnatal yoga routine even 10-15 minutes daily can boost energy and reduce stress, supporting your healing journey holistically.

26. Wall Angels

Wall angels are a subtle yet powerful exercise that corrects posture and strengthens upper back muscles, often neglected during postpartum.Stand with your back flat against a wall, feet a few inches away. Raise your arms to shoulder height, bent at the elbows. Slowly slide your arms up and down the wall, maintaining contact with your shoulders, elbows, and wrists.This movement opens the chest, relieves shoulder tension, and combats the forward hunch from feeding and carrying your baby.

27. Standing Hip Circles

Hip circles improve mobility and help you reconnect with your lower body, which is vital after the changes pregnancy brings.Stand with feet hip-width apart, hands on your hips. Slowly circle your hips in a controlled, rhythmic motion, clockwise and then counterclockwise. Keep your core engaged and breathe deeply.These playful movements loosen tight joints, improve circulation, and can feel surprisingly freeing during postpartum recovery.

28. Resistance Band Rows

Resistance band rows strengthen the upper back muscles, improving posture and supporting the endurance needed for lifting and carrying your baby.Sit or stand holding a light resistance band anchored in front of you. Pull the band towards your torso by squeezing your shoulder blades together, then slowly release. Maintain a straight back and avoid shrugging shoulders.Incorporating band rows into your routine promotes balanced muscle development and reduces upper back strain.

29. Floor Angel Stretch

The floor angel stretch gently opens your shoulders and chest, countering the slouched posture many moms develop.Lie on your back with arms at your sides, elbows bent at 90 degrees, palms facing up. Slowly move your arms upward and downward, mimicking a snow angel motion while keeping contact with the floor.This stretch improves shoulder mobility, relieves tension, and enhances breathing.

30. Guided Postpartum Meditation with Movement

Combining mindful movement and meditation helps reduce stress and deepen your connection to your healing body.Follow a guided meditation that incorporates gentle stretches, breath awareness, and body scans. This can be done seated or lying down, making it accessible even on your busiest days.This holistic practice fosters emotional resilience, supports mental clarity, and complements your physical postpartum workouts perfectly.

Conclusion

You’ve just explored 30 peaceful, healing workouts tailored for your postpartum recovery — and more importantly, your well-being. These movements aren’t about pressure or appearance; they’re about tuning into what your body needs, one gentle rep at a time. Healing is not linear, but every small step counts.

Bookmark this guide, share it with another new mama, or try one new movement each day. You deserve the strength, serenity, and confidence these workouts can bring.