5 Gentle Postpartum Workouts for New Moms

1. Pelvic Floor Exercises (Kegels)

Pelvic floor muscles play a crucial role in supporting your bladder, uterus, and bowel, especially after pregnancy and childbirth. Pregnancy stretches and weakens these muscles, which can sometimes lead to issues like urinary incontinence or pelvic organ prolapse. That’s why pelvic floor exercises, commonly known as Kegels, are highly recommended for new moms.Kegels involve contracting and relaxing the pelvic floor muscles in a controlled manner. They can be done anytime, anywhere—whether you’re feeding your baby or watching TV. To perform a Kegel, gently squeeze the muscles you’d use to stop urinating, hold for a few seconds, and then relax. Starting with a few repetitions a day and gradually increasing helps rebuild strength without putting strain on your healing body.Regularly practicing Kegels improves bladder control, enhances core stability, and supports your overall postpartum recovery. Because they are low-impact and can be done lying down or sitting, Kegels are perfect for the initial postpartum phase when your body is still very sensitive.

2. Diaphragmatic Breathing

One of the most soothing and effective postpartum workouts you can do involves simply breathing—but with intention. Diaphragmatic breathing, or deep belly breathing, engages your core muscles gently and helps calm your nervous system, which is incredibly beneficial during postpartum recovery.This exercise encourages full oxygen exchange and activates the diaphragm, which supports your abdominal muscles and helps reduce tension. To practice diaphragmatic breathing, find a comfortable seated or lying position. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise as you fill your lungs. Exhale slowly through your mouth, feeling your belly fall.Beyond engaging your core gently, diaphragmatic breathing helps reduce postpartum anxiety and fatigue. The calming effect of deep breathing also promotes better sleep—something every new mom desperately needs. Including this simple yet powerful exercise in your daily routine can significantly support your healing journey.

3. Cat-Cow Stretch

After pregnancy, many new moms experience tightness and discomfort in their lower back due to the strain of carrying and delivering a baby. The Cat-Cow stretch is a gentle yoga-inspired exercise that improves spinal mobility, stretches the back muscles, and enhances posture.To perform the Cat-Cow stretch, start on your hands and knees in a tabletop position. As you inhale, arch your back, lifting your chest and tailbone toward the ceiling (Cow Pose). On the exhale, round your back, tucking your chin and pelvis inward (Cat Pose). Moving slowly and rhythmically through these two positions loosens tension in your spine and engages your core muscles lightly.This stretch not only soothes lower back pain but also encourages better alignment and breathing patterns, which are often disrupted during pregnancy and postpartum. It’s a gentle movement that new moms can safely perform early on, helping restore comfort and flexibility.

4. Bridges

Building strength in your glutes and core is essential for postpartum recovery, and bridges offer a gentle yet effective way to achieve this. This exercise focuses on the muscles around your hips and lower back, which are often weakened during pregnancy.To do a bridge, lie on your back with knees bent and feet flat on the floor, hip-width apart. Slowly lift your hips toward the ceiling while squeezing your glutes and engaging your core.Hold for a few seconds at the top, then gently lower your hips back down. Repeat this movement in a controlled, slow manner.Bridges help improve pelvic alignment and stability, which can reduce discomfort and improve your ability to perform daily activities with ease. They are low-impact and suitable for postpartum women who have received medical clearance. Starting with just a few repetitions per day and gradually increasing is a safe way to regain strength.

5. Heel Slides

Heel slides are a simple but effective postpartum workout to gently activate your lower abdominal and hip muscles. This exercise is especially helpful for those who want to start moving after childbirth without putting too much pressure on the body.Begin by lying on your back with your knees bent and feet flat on the floor. Slowly slide one heel away from your body, extending the leg while keeping the foot on the floor. Slide it back to the starting position, then repeat with the other leg. Move slowly and focus on controlled movements while engaging your core gently.Heel slides encourage blood circulation, help reduce stiffness, and gradually strengthen the muscles involved in walking and posture. This exercise can be easily incorporated into your daily routine and is an excellent step toward more active postpartum workouts.

Conclusion

Recovering from childbirth is a beautiful but challenging phase in a new mom’s life. Incorporating gentle postpartum workouts like pelvic floor exercises, diaphragmatic breathing, Cat-Cow stretches, bridges, and heel slides can make a significant difference in healing, strength rebuilding, and overall well-being. These exercises promote recovery without risking strain or injury, allowing your body to regain balance at its own pace.

Remember, every mother’s postpartum journey is unique. It’s important to listen to your body and consult with your healthcare provider before starting any exercise routine. With consistency, patience, and care, these gentle workouts can help you regain strength and feel more confident in your postpartum body.

Here’s to your healing journey and embracing the strength that motherhood brings!