5 Healing Postpartum Workouts to Burn Baby Fat (2025)

According to health experts, low-impact postpartum workouts help improve circulation, balance hormones, stabilize mood, and restore strength—without stressing your joints or pelvic floor. These five healing exercises are specially crafted to help new moms reconnect with their bodies, shed excess weight, and regain energy… all from the comfort of home. No gym memberships. No pressure. Just mindful movement and baby steps.Let’s get into it!

1. Pelvic Floor Strengtheners and Deep Core Activation

Before you lift a dumbbell or break into a sweat, there’s one area you need to prioritize: your pelvic floor. This complex group of muscles has taken a major hit during pregnancy and delivery. And whether you gave birth vaginally or via C-section, rebuilding your pelvic floor is essential to preventing leaks, prolapse, and poor posture—all of which can hinder fat-burning progress.

Start with Kegels.
You’ve probably heard of them, but doing them right is key. Sit or lie comfortably, breathe in deeply, and as you exhale, gently lift and engage your pelvic floor (imagine stopping the flow of urine). Hold for 5 seconds, then release. Do 3 sets of 10 each day.

Pair this with diaphragmatic breathing.
Lay on your back with knees bent. Inhale slowly through your nose, letting your belly expand fully. As you exhale, engage your pelvic floor and draw your belly button toward your spine. This targets the transverse abdominis, your deepest core muscle—vital for toning your tummy post-baby.You won’t break a sweat here, but these exercises are foundational. They reduce abdominal pressure, strengthen from the inside out, and prepare your body for more active fat-burning workouts down the line.

2. Postpartum Walking Routines for Fat Burn

Let’s talk about walking—underrated, but oh-so-effective. It’s accessible, low-impact, and completely customizable to your recovery timeline. Better yet, it naturally engages your whole body, improves blood flow, and stimulates metabolism—all while burning calories gently.

Start simple.
If you’re just weeks postpartum, begin by walking around your house or in your garden. As your energy returns, move outdoors. A short, 10-minute walk with your stroller is a perfect start. Over time, increase the duration to 20–30 minutes, 4–5 times a week.

Make it mindful.
Use this time for deep breathing, listening to your favorite music, or even practicing gratitude. Walking isn’t just physical—it helps combat postpartum blues, clears brain fog, and gives you precious time to yourself.If the weather’s bad or your baby’s nap schedule rules the day, try pacing indoors during calls or while holding your baby in a carrier. Every step counts. And unlike high-impact cardio, walking supports fat loss without compromising your healing joints or overstressing your pelvic floor.

3. Low-Impact Cardio for New Moms

Once your doctor clears you for more dynamic movement, you can ease into low-impact cardio—the sweet spot between burning fat and protecting your healing body. No jumping, no high knees, just smooth, gentle routines that keep your heart rate up without trauma to your core or pelvic floor.

What does that look like?
Try 15–20 minute circuits that include movements like:

• Side steps with arm swings
• Modified jumping jacks (step one leg at a time)
• Step taps with bicep curls
• Marching in place with overhead arm raises
• Gentle butt kicks without the jump

These exercises work multiple muscle groups at once, raising your heart rate while remaining joint-friendly. Pair your movements with upbeat music and follow a 30 seconds on / 15 seconds rest interval.

Pro tip: You don’t need a full hour.
Short bursts of activity throughout the day—10 minutes here, 15 there—can be just as effective for postpartum fat burning as longer sessions. Especially if you’re short on time (which, let’s be honest, all new moms are).

4. Postnatal Yoga for Flexibility and Fat Loss

Yoga might seem too gentle to “burn fat,” but don’t underestimate it. Postnatal yoga is a quiet powerhouse: it strengthens stabilizer muscles, supports hormonal balance, improves digestion, and reduces cortisol (the stress hormone that clings to belly fat).

What to include in your flow?
Focus on poses that open tight hips and shoulders while gently toning the body. These include:

• Warrior I and II (for legs, glutes, and core)
• Cat-Cow and Child’s Pose (to mobilize the spine)
• Bridge Pose (to activate the glutes and pelvic floor)
• Downward Dog (to stretch the hamstrings and shoulders)

Even 15 minutes a day can lead to visible results over time. You’ll not only feel more flexible but also build lean muscle, improve alignment, and support digestion—all of which assist in postpartum weight loss.

Bonus: It calms your nervous system, improves sleep, and helps reduce postpartum anxiety—important factors when balancing recovery with motherhood.

5. Strength Training Basics with Baby

If you want to burn fat more effectively, strength training is your best friend. But as a new mom, you don’t need dumbbells, kettlebells, or a gym membership. You already have the perfect weight—your baby!

Try these baby-safe strength moves:

• Baby squats: Hold baby close in a carrier or wrapped snug, then slowly lower into a squat and rise back up.
• Overhead presses: Lie on your back and gently lift baby up and down.
• Lunges: Step forward or backward while holding baby against your chest.
• Deadlifts: With baby in a wrap, hinge at the hips to lift and stand, keeping a flat back.

Strength training increases lean muscle mass, which boosts your metabolism—meaning you burn more calories even at rest. And when you do it with your baby, you get the added benefit of bonding and joy.

Keep it short and sweet.
Two to three sessions a week, 15–20 minutes long, is all you need. Combine these moves into a circuit, add some music, and make it fun. Always ensure baby is secure and you’re moving with control.

Conclusion

Healing after childbirth takes time. So does shedding baby weight. But the truth is—you’re not “getting your old body back.” You’re building a stronger, wiser version that’s just as beautiful, if not more.

These 5 postpartum workouts aren’t about pushing limits. They’re about restoring strength, burning fat gently, and celebrating your body’s resilience. Whether you’re reconnecting with your pelvic floor, strolling with your baby, doing gentle yoga, or pressing baby giggles overhead—you’re making real progress.

Remember: progress doesn’t have to be loud. It can look like 10 minutes of breathing, a mindful walk, or a stretch before bed. What matters is consistency, patience, and honoring your journey.

You’ve already done something incredible—now give yourself the care, movement, and love you deserve. Because a healing mom is a strong mom. And strong moms? They thrive.