7 Effective Postpartum Workouts to Boost Energy (2025 Guide)
Research shows that even light postpartum exercise can boost energy, improve mood, and support your body’s healing process. And no, you don’t need a gym membership, a nanny, or a full hour to make it happen. All you need is a little guidance and the willingness to start small.Whether you’re six weeks postpartum or six months, these seven effective postpartum workouts are designed to ease you back into movement, rebuild strength, and yes—give you that sweet, sweet energy boost.
1. Walking with Baby in a Carrier or Stroller
You might not think of walking as a “real” workout, but for a new mom, it’s one of the safest and most rejuvenating forms of exercise. Whether you’re pushing a stroller or wearing your baby in a carrier, walking checks so many boxes.Start with short, 10-minute walks around the block or in a nearby park. The fresh air helps clear your head, and the movement gets your blood flowing. Over time, you can gradually increase your pace and distance. Walking improves cardiovascular health, tones your lower body, and helps reduce postpartum fatigue—without putting strain on your healing body.Plus, it doubles as bonding time with your baby. Add in a podcast, your favorite playlist, or just soak in the moment. Best of all? It’s completely budget-friendly, equipment-free, and can be done anytime your little one is calm or napping in the stroller.
2. Postnatal Yoga for Relaxation and Recovery
When you’re sore, sleep-deprived, and mentally overwhelmed, yoga feels like magic. Postnatal yoga is specifically designed to help your body recover from childbirth while restoring your sense of calm and balance.These gentle flows focus on deep breathing, stretching, and mindfulness, helping to release tension in common pain areas like the back, shoulders, and hips. For moms healing from a C-section, certain modified poses can support recovery and prevent strain on your abdominal area.Yoga also supports mental health by reducing anxiety and promoting better sleep—something every mom desperately needs. Try following online videos or joining a local postnatal class. Even just 15 minutes a day can make you feel more centered and energized.Pro tip: Include your baby in your practice! Baby yoga and “mommy and me” sessions are a fun way to stay active and bond at the same time.
3. Core and Pelvic Floor Rebuilding Exercises
Pregnancy and childbirth can take a toll on your core and pelvic floor muscles—and skipping recovery here can lead to long-term issues like incontinence or back pain. But don’t worry, you don’t need crunches or planks right away. In fact, it’s best to start with targeted, low-impact exercises.Focus on pelvic tilts, bridges, and Kegel exercises. These gentle movements help reconnect your mind to your muscles, improve bladder control, and support your internal organs. Breathing techniques are often paired with core engagement to rebuild from the inside out.If you’re dealing with diastasis recti (abdominal separation), avoid traditional sit-ups or anything that causes the belly to bulge outward. Instead, opt for guided postpartum routines that encourage safe, progressive healing.Consistency is key here. Just 10–15 minutes a day can create noticeable improvement in core strength and daily energy levels.
4. Low-Impact Dance or Cardio Routines
Ready to turn your living room into a mini dance floor? Low-impact dance workouts are a fun, mood-boosting way to increase energy—especially on those days when you’re dragging your feet. And yes, you can do them with a baby strapped to you!These routines typically blend simple steps, upbeat music, and full-body movement that gets your heart rate up without putting pressure on your joints. It’s the perfect choice for moms looking for something light but energizing.Even a quick 15-minute cardio burst can trigger endorphins, improve circulation, and help combat postpartum depression. There are tons of free options online tailored specifically for new moms—just search “postpartum dance workout” or “mommy and me cardio.”Remember: it’s not about perfection. It’s about movement, joy, and a much-needed jolt of energy to help you power through the rest of your day.
5. Light Strength Training with Resistance Bands
You don’t need heavy weights or gym equipment to start rebuilding strength postpartum. In fact, resistance bands and your own body weight are all you need for an effective full-body workout.Focus on strengthening your back, arms, glutes, and legs—all the areas that take a hit from feeding, carrying, and holding your baby all day. Basic moves like squats, bent-over rows, glute bridges, and shoulder presses (using light bands or water bottles) are excellent options.Strength training helps improve posture, prevent back pain, and supports your metabolism. It also contributes to better energy levels throughout the day by increasing muscle endurance and oxygen flow.Keep it light, focus on form, and gradually build resistance. Your goal isn’t to bulk up—it’s to feel stronger, more stable, and better equipped to handle mom life physically and mentally.
6. Stretching and Mobility Workouts
Stretching might not sound exciting, but it’s an essential part of postpartum recovery—especially if your body feels stiff, tight, or unbalanced. Stretching and mobility work improve flexibility, circulation, and posture, while easing tension in areas that carry a lot of strain.Start with basic stretches targeting your neck, shoulders, hips, and lower back. Incorporate deep breathing to increase relaxation and oxygen delivery to tired muscles. These sessions don’t need to be long—even a 10-minute stretch before bed can make a noticeable difference.Mobility workouts also enhance your range of motion, making everyday tasks like bending, lifting, or playing on the floor with your baby more comfortable. Think cat-cows, gentle twists, hip openers, and forward folds.Add this to your daily routine, especially after strength or cardio sessions. Your body will thank you for the extra care—and your energy will get a nice boost from the improved blood flow and muscle recovery.
7. Mom and Baby Workout Sessions
Sometimes, the best way to fit in a workout is to include your baby in it! Mom and baby workouts are designed to keep your little one close while you move your body. These sessions often include squats, lunges, arm curls, and gentle stretches, all performed with your baby safely in a carrier or lying on a mat next to you.Not only do these workouts give you physical benefits, but they also promote bonding and emotional connection with your child. You’ll both enjoy the movement, the touch, and the time spent together.Try doing these routines during tummy time or playtime. Some moms like to use baby as light resistance during moves like bridge lifts or shoulder presses (if baby enjoys it). Others prefer workouts where baby watches and giggles on a mat nearby.These sessions are time-efficient, fun, and nurturing—a triple win for any new mom looking to stay active and connected.
Conclusion
Postpartum fitness isn’t about “getting your body back.” It’s about reclaiming your energy, confidence, and strength in a way that supports your new life and honors your healing journey.
From a peaceful walk around the neighborhood to dancing in your pajamas with baby in tow, every bit of movement counts. These 7 effective postpartum workouts are designed to ease you back into fitness while uplifting your mood and restoring your energy.
So start where you are. Don’t wait for a perfect moment or a free hour—just begin. Choose one movement, one breath, one small step. And remember: a strong, happy mom is the most powerful kind of strong there is
