5 Healing Postpartum Workouts to Regain Strength (2025)
In this article, I’m excited to share 5 healing postpartum workouts that help you regain strength safely and effectively. These exercises focus on restoring your core, supporting your pelvic floor, and boosting your overall wellness, all while respecting your unique postpartum journey. Whether you’re navigating the first few weeks after delivery or gradually returning to more active movement, these workouts will guide you with kindness and confidence.Let’s dive into a nurturing, empowering approach to postpartum fitness—your body will thank you!
1. Pelvic Floor Activation (Kegels & Deep Breathing)
After childbirth, the pelvic floor muscles often feel weakened or stretched, leading to common challenges like urinary incontinence or pelvic discomfort. This area supports your bladder, uterus, and bowels—making its strength crucial for overall postpartum recovery. That’s why pelvic floor activation through Kegels and deep breathing is an essential first step.Kegel exercises involve contracting and relaxing the pelvic floor muscles. It might sound simple, but the key is engaging the right muscles deeply and mindfully. You can do Kegels anytime—while sitting, lying down, or even standing. Pairing these contractions with diaphragmatic breathing enhances muscle coordination and promotes relaxation.
To start, breathe deeply into your belly, feeling your diaphragm expand. As you exhale, gently contract your pelvic floor muscles as if stopping the flow of urine. Hold the contraction for a few seconds, then release slowly. Repeat this cycle 10-15 times. Doing this consistently strengthens the pelvic floor, helping prevent leaks and supporting your core from the inside out.Besides Kegels, incorporating deep breathing helps reduce tension and improves circulation in the pelvic region. This combined approach is gentle enough for the early postpartum days yet effective for long-term healing.Remember, it’s normal for these muscles to feel weak initially. Patience and gradual progression are your allies. Always listen to your body and avoid straining. If you experience pain or uncertainty, consult your healthcare provider or a pelvic floor specialist. With time, these small activations build a strong foundation for your full-body strength.
2. Gentle Core Engagement (Transverse Abdominis Work)
Your core isn’t just about the “six-pack” muscles; it includes deep stabilizers like the transverse abdominis (TVA), which acts like a natural corset, wrapping around your abdomen and supporting your spine. After pregnancy, many women experience diastasis recti, a separation of the abdominal muscles, making core recovery a top priority.Instead of jumping into intense crunches or sit-ups, postpartum core work should be gentle, focused, and mindful. Activating the TVA helps rebuild your core’s integrity and reduces the risk of injury or discomfort.Start with simple movements such as belly breathing, where you inhale deeply and feel your belly rise, then gently draw your belly button toward your spine as you exhale. This activates the transverse abdominis without putting pressure on your healing body.
Other beginner-friendly exercises include heel slides—lying on your back with knees bent, slowly sliding one heel away while keeping your core engaged—and toe taps, where you lift and lower your feet one at a time while maintaining a neutral spine.Avoid crunches, planks, or intense twisting until your healthcare provider confirms your body is ready. Consistency with these gentle core engagements helps close the diastasis and restore strength, stability, and confidence.Over time, you’ll notice improved posture, less lower back pain, and a more stable core that supports your daily activities and motherhood adventures.
3. Postnatal Yoga Flow
Yoga is a beautiful way to reconnect your mind and body, especially after childbirth. A postnatal yoga flow focuses on gentle stretches and movements designed to ease common postpartum aches and restore flexibility.Many new moms experience tension in the hips, lower back, and shoulders due to pregnancy, labor, and carrying their little one. Postnatal yoga helps release these tight areas while encouraging mindfulness and relaxation.Start with poses like cat-cow stretches, which gently mobilize your spine and improve circulation. Follow this with child’s pose to calm the nervous system and stretch the hips. Seated twists are great for releasing tension and improving spinal mobility.
Breathwork plays a crucial role in yoga—coordinating movement with your breath helps calm anxiety, boost oxygen flow, and support overall healing. Taking time for these mindful movements also nurtures your emotional well-being during what can be a challenging postpartum period.You don’t need a long yoga practice to reap the benefits. Even 10–15 minutes daily can help reduce stress, improve flexibility, and enhance your connection with your body’s incredible ability to heal.Remember, never push into pain or discomfort. Postnatal yoga is about honoring where your body is now, encouraging gentle progress, and finding moments of calm amid the beautiful chaos of new motherhood.
4. Low-Impact Full Body Strength Circuit
Once you feel ready for a bit more movement, a low-impact full-body strength circuit can help rebuild muscle tone, improve endurance, and enhance daily functional strength.This circuit is designed to be approachable and adaptable—perfect for busy moms with limited time and energy. It focuses on bodyweight exercises and light resistance, targeting major muscle groups without overwhelming your body.Exercises might include wall push-ups to strengthen the upper body, bridges to activate glutes and hips, and squats to build leg strength. Using light weights or resistance bands is optional but can add an extra challenge as you progress.
The goal here isn’t high intensity but steady, manageable effort that supports muscle recovery and energy improvement. Aim for 2–3 rounds of 10–15 reps for each exercise, with rest in between.What’s great about this routine is how well it fits into your lifestyle. You can do it at home, even while your baby naps. These movements promote postpartum fitness by gradually rebuilding your strength and endurance in a way that respects your body’s healing process.As you get stronger, these workouts can be adjusted to include more repetitions or resistance, helping you feel empowered and energized for all your mom duties.
5. Walking + Babywearing Movement
One of the simplest yet most effective postpartum workouts is walking, especially combined with babywearing. Walking promotes cardiovascular health, helps regulate mood, and encourages gentle movement.Starting with just 5–10 minutes a day, you can gradually increase your pace and duration as your strength and stamina improve. Adding your baby in a carrier adds natural resistance, helping tone your legs, glutes, and core.Babywearing workouts also have the added bonus of bonding with your little one while getting fresh air and vitamin D—both essential for postpartum wellness.
Besides physical benefits, walking with your baby can help reduce postpartum anxiety and improve sleep patterns, which are often disrupted in new motherhood.Choose safe, flat routes and wear supportive shoes to prevent injury. Listen to your body and rest when needed. Even short walks contribute to your overall recovery, mood enhancement, and energy boost.This practical workout easily fits into daily life and encourages a healthy, active lifestyle for both mom and baby.
Conclusion
Postpartum healing is a gentle, gradual process. Your body deserves kindness, patience, and exercises designed to support its unique journey. These 5 healing postpartum workouts offer a nurturing path to regaining strength—starting from the inside out with pelvic floor activation and core engagement, moving through mindful yoga, low-impact strength training, and ending with simple, joyful walking.
Remember, there’s no rush. Celebrate each step forward and listen to your body’s signals. Before starting any new workout, check in with your healthcare provider to ensure safety and readiness.
Consistency, self-compassion, and gradual progress will help you rebuild your strength, boost your energy, and reclaim your confidence as a new mom. You’ve got this, mama!
