5 Safe Postpartum Workouts to Regain Strength in 2025
1. Pelvic Floor Activation Exercises
After pregnancy and childbirth, your pelvic floor muscles can feel weak or stretched, impacting your overall strength and even causing discomfort. Pelvic floor activation exercises are crucial in postpartum recovery because they rebuild support for your bladder, uterus, and bowel. Think of these muscles as the foundation for your core — when strong, they help you move more confidently and comfortably.To begin, lie down comfortably or sit upright. Take a deep breath, and as you exhale, gently squeeze and lift your pelvic floor muscles as if you’re trying to stop the flow of urine. Hold for about 3–5 seconds and release slowly. Repeat this 10 times, resting between sets. Remember, this isn’t about squeezing too hard but engaging the muscles softly and deliberately.Regular pelvic floor exercises can help reduce risks of incontinence and improve pelvic stability, which translates into better posture and less back pain. Integrating these gentle activations into your daily routine—while feeding your baby or relaxing—makes recovery manageable and effective.
2. Modified Glute Bridges
The glute muscles play a pivotal role in postpartum strength by supporting your hips, pelvis, and lower back. Pregnancy can weaken these muscles, leading to discomfort and poor posture. Modified glute bridges are a fantastic, safe way to awaken and strengthen your glutes without overloading your body.Lie on your back with knees bent and feet flat on the floor, hip-width apart. Slowly lift your hips off the ground by pressing through your heels, squeezing your glutes at the top of the movement. Hold for 2-3 seconds and lower gently. Start with 10 to 15 repetitions, increasing gradually as you feel stronger.This exercise not only tones your glutes but also activates your core, promoting pelvic alignment and reducing lower back pain. The modified version ensures you’re not pushing your body too hard too soon, making it ideal for new moms still in recovery.Try incorporating glute bridges into your routine every other day to rebuild strength and stability gradually. Bonus: this exercise can be done anywhere, anytime — no equipment necessary!
3. Seated Core Engagement
Regaining core strength postpartum is vital but must be approached with care to avoid undue pressure on healing tissues, especially if you experienced a cesarean or significant tearing. Seated core engagement exercises provide a safe starting point that activates deep abdominal muscles gently.Sit tall on a chair or cross-legged on the floor, with your spine straight and shoulders relaxed. Take a deep breath in, then as you exhale, gently draw your belly button inward toward your spine without holding your breath. This subtle engagement activates the transverse abdominis, your body’s natural corset.Hold this contraction for 5–10 seconds while maintaining relaxed breathing, then release. Repeat 10–12 times, focusing on smooth, controlled movements. You can gradually increase the hold time as your strength improves.This exercise enhances core stability, which supports your back and pelvic floor while improving posture. Plus, it’s discreet enough to do while multitasking, such as during baby feeding breaks or quiet moments.
4. Gentle Wall Push-Ups
Upper body strength often takes a backseat during pregnancy and postpartum recovery, yet it’s essential for tasks like lifting your baby and managing daily chores. Gentle wall push-ups offer a low-impact way to rebuild your arm, shoulder, and chest strength safely.Stand about arm’s length away from a wall, feet hip-width apart. Place your hands on the wall at shoulder height and width. Slowly bend your elbows, lowering your chest towards the wall while keeping your body straight from head to heels. Push back to the starting position.Start with 8 to 10 repetitions, focusing on controlled motion and proper alignment. You can increase reps and pace as your confidence and strength grow.Wall push-ups improve muscular endurance and joint stability without the strain that traditional floor push-ups might cause. They’re also a great confidence booster, making you feel stronger and more capable each day.
5. Standing Hip Abductions
Strong hips are key to maintaining balance and pelvic alignment after childbirth. Standing hip abductions target the muscles on the side of your hips, which can become weak or tight during pregnancy.Stand straight, holding onto a chair or countertop for balance. Slowly lift one leg out to the side while keeping your toes pointed forward and your upper body stable. Avoid leaning to the opposite side. Lower your leg with control. Perform 12–15 repetitions per leg.This movement helps restore hip mobility, improves posture, and supports pelvic stability, which is especially beneficial for preventing lower back pain.Regularly performing hip abductions can also aid in regaining strength needed for everyday activities, such as walking and carrying your baby. It’s a simple, effective exercise that fits easily into your daily schedule.
Conclusion
Regaining strength postpartum is a journey, not a race. These five safe and effective workouts—pelvic floor activation, modified glute bridges, seated core engagement, gentle wall push-ups, and standing hip abductions—offer a balanced approach to rebuilding your body gently and confidently. Remember to listen to your body, progress at your own pace, and consult your healthcare provider if you experience any pain or concerns. You’ve already accomplished so much bringing new life into the world—now it’s time to nurture your strength and wellness with kindness and care. Start today and embrace your postpartum fitness journey!
