7 Low-Impact Postpartum Workouts for New Moms in 2025

Did you know that engaging in gentle postpartum exercise can speed up your recovery, boost your mood, and even improve sleep? It’s true! When you choose the right types of workouts, you support your body’s natural healing process while building confidence and resilience. In this article, we’ll explore 7 low-impact postpartum workouts tailored specifically for new moms in 2025. These exercises are safe, effective, and easy to fit into even the busiest days. Let’s dive in and discover how you can regain your strength with kindness and care.

1. Pelvic Floor Exercises

After pregnancy and childbirth, the pelvic floor muscles often become stretched and weakened. These muscles play a vital role in supporting your bladder, uterus, and bowel, so strengthening them postpartum is crucial for long-term health and comfort. Many new moms experience issues like urinary incontinence or pelvic pressure, which pelvic floor exercises can help alleviate.

The most popular and accessible way to strengthen these muscles is through Kegel exercises. To perform a Kegel, gently contract your pelvic muscles as if you’re stopping the flow of urine. Hold the squeeze for about five seconds, then relax for the same amount of time. Aim for 10 to 15 repetitions per session and try to do several sessions throughout the day. The best part? You can do Kegels anywhere—while nursing, sitting, or even standing in line at the grocery store!

Consistency is key. By incorporating pelvic floor exercises into your daily routine, you gradually rebuild muscle tone and improve bladder control. These exercises don’t require any equipment or extra time, making them an ideal starting point for busy postpartum moms who want to take gentle but effective steps toward recovery.

2. Gentle Core Activation

Pregnancy naturally stretches your abdominal muscles, especially the transverse abdominis, which acts like a corset around your midsection. Many new moms face diastasis recti, a separation of the abdominal muscles that can cause discomfort or a bulging belly. Safely rebuilding your core is essential for posture, balance, and daily function.

Start with gentle core activation exercises that focus on deep muscle engagement without placing too much pressure on your healing abdomen. One simple and effective exercise is the pelvic tilt. Lie on your back with your knees bent and feet flat on the floor. As you exhale, gently tuck your pelvis under and draw your belly button toward your spine. Hold for a few seconds, then release slowly.

Avoid crunches or sit-ups during the early postpartum months, as these can worsen diastasis recti. Instead, focus on slow, controlled movements combined with mindful breathing. Working with a postpartum physical therapist can offer personalized guidance, ensuring your core heals safely and effectively. Over time, this will lead to improved strength and better support for your back and pelvis.

3. Postpartum Yoga

Yoga offers a unique blend of gentle stretching, strength building, and relaxation that is perfect for new moms recovering from childbirth. Beyond physical benefits like increased flexibility and muscle tone, yoga helps reduce stress and calm the mind—a vital advantage when you’re adjusting to life with a newborn.

Start with restorative poses such as Child’s Pose, Cat-Cow stretches, and gentle spinal twists. These poses open tight hips, relieve back tension, and encourage circulation throughout your body. Integrating deep, mindful breathing into your practice enhances relaxation and supports emotional balance.

Many postpartum yoga classes and online programs tailor their routines to meet the specific needs of new moms. Even dedicating 10-15 minutes daily to yoga can make a difference, helping you reconnect with your body and cultivate patience during your healing journey. Yoga’s mindful approach encourages self-compassion—something every busy mom deserves.

4. Walking for Cardiovascular Health

Walking is one of the simplest and most effective low-impact cardiovascular workouts for postpartum recovery. It’s accessible, free, and easy to fit into your daily routine, making it ideal for moms balancing newborn care with self-care.

A brisk walk of 15 to 30 minutes can increase your heart rate, improve circulation, and boost mood. Whether it’s a stroll around the block with your baby in a stroller or pacing indoors during nap times, walking helps raise energy levels and supports cardiovascular health without straining your joints.

To maximize benefits, try to maintain a pace that gets you slightly breathless but still able to hold a conversation. Walking outside also offers mental health benefits—fresh air and sunlight can uplift your spirits and reduce postpartum anxiety. Remember, listen to your body and build up your walking time gradually as you regain endurance.

5. Resistance Band Workouts

Resistance bands are a fantastic, budget-friendly way to rebuild muscle tone after childbirth. These lightweight, portable tools provide gentle resistance that helps strengthen key muscle groups without heavy weights or gym equipment.

Try beginner-friendly exercises such as seated rows, leg lifts, and bicep curls with a light resistance band. These moves target your arms, legs, and back, promoting better posture and muscle endurance. Resistance bands allow you to adjust tension levels, making it easy to customize your workouts according to your strength and comfort.

Incorporating resistance band training into your routine helps busy moms regain strength safely and efficiently. Plus, these workouts are quick and flexible, perfect for fitting in around baby’s schedule.

6. Stretching and Mobility Exercises

Stretching is an often-overlooked yet vital component of postpartum recovery. It relieves muscle tightness, improves posture, and boosts circulation—helping to reduce aches and pains that come with new motherhood.

Focus on stretches targeting the neck, shoulders, lower back, and hips, which tend to bear the brunt of pregnancy and nursing. Simple stretches like neck rolls, shoulder shrugs, and seated hamstring stretches can be performed in just a few minutes each day.

Consistent stretching supports flexibility and mobility, allowing you to move more comfortably throughout your day. For busy moms, integrating short stretching routines between baby naps or during quiet moments is a practical way to promote healing and reduce muscle tension.

7. Chair-Based Exercises

If you’re short on time or space, chair exercises offer a practical and effective way to build strength and maintain mobility postpartum. These seated workouts provide stability, making them safe and accessible for various fitness levels.

Examples include seated leg lifts, arm raises (with or without light weights), and seated marches. These moves target major muscle groups while minimizing stress on the pelvic floor and joints.

Chair exercises are perfect for multitasking—you can do them while nursing or watching your little one play. They also provide a gentle way to gradually rebuild strength, making them ideal for moms easing back into fitness after childbirth.

Conclusion

Recovering your strength after childbirth is a journey, not a race. These 7 low-impact postpartum workouts are designed to fit seamlessly into the busy life of a new mom, helping you rebuild your body with care and patience. From pelvic floor strengthening and gentle core activation to relaxing yoga and convenient chair exercises, each workout supports your unique healing needs.

Remember to listen to your body, progress at your own pace, and celebrate every milestone, no matter how small. With consistent, mindful effort, you’ll regain strength, boost your energy, and feel more like yourself in 2025. Ready to start your postpartum fitness journey? Pick one or two of these workouts today and take that empowering first step!