7 Healing Postpartum Workouts to Boost Energy
Low-impact, healing workouts can rejuvenate your mind and body, boost your energy levels, and help you gradually rebuild strength. In this guide, we’ll walk you through 7 safe and soothing postpartum workouts tailored for energy, healing, and strength. Whether you’re weeks or months into motherhood, these gentle movements are your invitation to reconnect with your body and feel strong again.
1. Diaphragmatic Breathing for Energy and Core Awareness
Diaphragmatic breathing is often overlooked, yet it’s one of the most effective ways to begin postpartum recovery. This deep breathing technique helps to re-engage the core, reduce stress, and oxygenate the body, which naturally boosts your energy levels.To practice, lie down comfortably with one hand on your chest and the other on your abdomen. Inhale through your nose, expanding your belly while keeping your chest still. Exhale slowly through your mouth, drawing your belly inward. Repeat this for 5–10 minutes.Incorporating this breathing technique daily can improve oxygen flow, calm the nervous system, and support core activation. It’s especially helpful for mothers experiencing postpartum fatigue or sleep deprivation. You can even do this while nursing, watching TV, or resting with your baby—making it a no-pressure way to heal and recharge.
2. Gentle Pelvic Tilts for Lower Back Relief
Pelvic tilts are a foundational postpartum movement that reintroduce core stability and mobility. They help in re-aligning the pelvis and spine, alleviate lower back pain, and gently wake up your abdominal muscles after birth.Start by lying on your back with your knees bent and feet flat on the floor. Inhale deeply. As you exhale, flatten your lower back against the floor by gently tilting your pelvis upward. Inhale and release. Do 10–15 repetitions.This movement helps reduce tension and provides gentle support to your recovering spine and pelvis. You can perform pelvic tilts on a yoga mat or even in bed. Adding diaphragmatic breathing enhances the effectiveness of this exercise and helps you feel more energized and balanced.
3. Supported Glute Bridges to Rebuild Strength
After pregnancy, the glute muscles tend to weaken, especially with extended periods of sitting and carrying your baby. Glute bridges target the lower body, support core recovery, and are safe for diastasis recti when performed with control.Lie on your back with your knees bent and feet hip-width apart. Press through your heels to lift your hips off the ground, squeezing your glutes at the top. Hold for a couple of seconds, then lower slowly. Aim for 10–12 reps.Glute bridges increase circulation, enhance posture, and build strength in the hips and lower back. This exercise can be made more engaging by placing your baby on your pelvis for light resistance—just ensure you maintain control and stability. It’s a great way to connect with your little one while working on your recovery.
4. Cat-Cow Flow for Spinal Flexibility and Energy Flow
This simple yoga flow is one of the best ways to counteract the hunched posture that often comes with breastfeeding and baby carrying. The Cat-Cow stretch improves spinal flexibility, increases circulation, and enhances energy by releasing tension.Start on all fours with your wrists under shoulders and knees under hips. Inhale as you arch your back, lifting your head and tailbone (Cow). Exhale as you round your spine, drawing your belly in (Cat). Move slowly and mindfully through 10 full cycles.This dynamic stretch helps open the chest, activate the abdominal wall, and reset your posture. Practicing Cat-Cow daily can reduce fatigue, support digestion, and improve your breathing rhythm—all of which are essential for energy recovery.
5. Standing Side Bends for Lateral Strength and Breath Expansion
Standing side bends are gentle yet effective for improving lateral flexibility and expanding your lung capacity. They stretch the intercostal muscles between your ribs, promoting deeper breathing and improving circulation.Stand tall with your feet hip-width apart. Inhale, and as you exhale, raise one arm overhead and lean gently to the opposite side. Hold for a breath, then return to center. Alternate sides for 6–8 reps each.This movement can be surprisingly energizing. It counters the tightness that builds from repetitive daily tasks like feeding and rocking your baby. It’s also a standing movement, making it ideal when you don’t want to get down on the floor or need a quick burst of movement during the day.
6. Modified Sun Salutations for Full-Body Energizing
Modified sun salutations combine light movement with flow to gently energize the entire body. Unlike traditional yoga sequences, these postpartum variations prioritize safety, balance, and core protection.Begin in a standing position with your hands at your heart. Inhale and raise your arms overhead, exhale and bend forward with knees bent. Inhale and place your hands on your shins, lifting halfway. Exhale and bend again. Inhale to stand and repeat. You can skip poses like chaturanga or plank if they feel too intense.This full-body movement flow awakens your muscles, enhances flexibility, and gets your blood flowing. Done slowly and intentionally, it helps rebuild coordination and boosts mental clarity. Just 3–5 rounds can leave you feeling refreshed and recharged.
7. Child’s Pose with Restorative Breathing for Renewal
When your body is tired and your mind feels overstimulated, child’s pose offers a nurturing space to reset. This restful pose relaxes the back, hips, and shoulders while encouraging deep, restorative breathing.Begin by kneeling and sitting back on your heels. Extend your arms forward and rest your forehead on the floor or a cushion. Inhale deeply into your sides and back, exhale slowly. Hold the pose for 1–5 minutes.Incorporating child’s pose into your daily routine supports emotional balance, enhances your breath control, and creates a moment of calm amidst the chaos. It’s not just an exercise—it’s a healing ritual for your entire nervous system.
Conclusion
Motherhood is a journey that constantly asks you to give, but healing begins when you take time to give back to yourself. These 7 healing postpartum workouts are designed to meet you exactly where you are—tired, busy, healing, and strong in ways you may not yet see.
By gently moving your body, focusing on your breath, and restoring connection to your core, you are setting the foundation for lasting energy and strength. Whether you choose one movement or the entire series, know that each small effort adds up. You deserve to feel vibrant, strong, and well.
So take a deep breath, roll out your mat (or don’t—your bed works too!), and start moving toward a more energized you. You’ve got this, mama.
