7 Soothing Postpartum Workouts to Support Healing

If you’re wondering how to ease back into fitness while respecting your body’s needs, you’re in the right place! This article explores seven gentle postpartum workouts designed to support healing, regain strength, and boost confidence in your new phase of life. Let’s dive in.

1. Pelvic Floor Exercises (Kegels)

Pelvic floor muscles play a vital role in postpartum recovery. These muscles support the uterus, bladder, and bowel — and childbirth can significantly weaken them. Strengthening this area not only helps prevent issues like incontinence but also improves overall core stability.Kegel exercises are simple and effective. To perform a Kegel, imagine you are trying to stop the flow of urine. Squeeze those muscles, hold for a few seconds, and then release. Start with short holds and gradually increase the duration as your strength builds. Aim for 3 sets of 10 repetitions daily.

The beauty of Kegels is that you can do them anywhere — while nursing, sitting at your desk, or even watching TV. Consistency is key, and within weeks, many moms notice improved pelvic strength and reduced discomfort.Besides physical benefits, pelvic floor strengthening contributes to a better postpartum emotional state by increasing body awareness and control. It’s a small habit with big healing benefits!

2. Deep Belly Breathing with Abdominal Contractions

Breathing exercises might seem simple, but deep belly breathing combined with gentle abdominal contractions is a powerful tool for postpartum healing. This workout helps reconnect you with your core muscles, especially the transverse abdominis, which acts as a natural corset around your midsection.To practice, find a comfortable seated or lying position. Take a slow, deep breath, feeling your belly expand. As you exhale, gently draw your belly button toward your spine without holding your breath. Repeat this process for several minutes, focusing on slow, controlled movements.

Not only does this exercise promote core strength, but it also reduces stress and encourages relaxation — both essential during the demanding postpartum period. This mindful movement supports better posture, alleviates lower back pain, and helps heal any separation in abdominal muscles, known as diastasis recti.With regular practice, deep belly breathing improves circulation and oxygen flow, accelerating tissue repair and overall recovery.

3. Gentle Walking

Walking is one of the easiest and most accessible postpartum workouts. It’s low-impact, can be done at your own pace, and offers mental and physical health benefits. Whether it’s a short stroll around your neighborhood or a leisurely walk in the park, this movement encourages blood circulation and helps reduce swelling.Start with 5-10 minute walks and gradually increase duration as you feel stronger. Walking also boosts mood by releasing endorphins, combats postpartum fatigue, and gently engages your core and leg muscles.

Incorporate your baby by using a stroller or baby carrier, which adds light resistance and makes your workout more dynamic. Always listen to your body — if you experience pain or excessive fatigue, slow down or rest.Walking can be a wonderful way to socialize too. Joining a postpartum walking group offers support, motivation, and connection with other new moms.

4. Modified Side Plank

Once your core has begun to strengthen, gentle core exercises like the modified side plank can be introduced to further rebuild abdominal and oblique muscles. This exercise targets the sides of your torso and improves overall core stability, which is important for everyday activities and posture.To do a modified side plank, lie on your side with your forearm on the floor and knees bent. Engage your core and lift your hips off the ground, forming a straight line from your shoulders to your knees. Hold this position for 10-20 seconds, then slowly lower yourself back down. Repeat on the other side.

This move strengthens the core without putting too much strain on the back or pelvic floor. It also helps correct posture and alleviate lower back tension, which many postpartum moms experience.Remember to start slow and listen to your body. As you gain confidence and strength, you can gradually increase the hold time or progress to a full side plank.

5. Cat-Cow Stretch

The cat-cow stretch is a gentle yoga-inspired movement that promotes spinal flexibility and relieves tension in the back — a common area of discomfort postpartum. This exercise also encourages mindful breathing and core engagement.To perform the cat-cow stretch, start on your hands and knees in a tabletop position. As you inhale, arch your back by lifting your chest and tailbone toward the ceiling (cow pose). As you exhale, round your back, tucking your chin and pelvis (cat pose). Repeat this flow slowly for several breaths.

This stretch improves circulation to the spine, eases muscle stiffness, and encourages proper alignment. It also supports pelvic floor recovery by engaging deep core muscles gently.Adding this stretch to your daily routine helps reduce back pain, improves posture, and fosters relaxation, making it ideal for new moms dealing with the physical toll of pregnancy and childcare.

6. Bridge Pose

The bridge pose is a fantastic workout to strengthen the glutes, lower back, and pelvic floor — all crucial for postpartum healing. It also stretches the hip flexors and opens the chest, which counters the effects of prolonged sitting or breastfeeding.Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels and lift your hips toward the ceiling while squeezing your glutes. Hold for 10-15 seconds, then lower down slowly. Repeat for 10-15 repetitions.

This pose activates the posterior chain muscles and helps restore balance to your body. It also improves blood flow to the pelvic area, aiding in recovery.Bridge pose is gentle but effective, making it a staple in postpartum workout routines. Over time, it supports better pelvic alignment, reduces lower back pain, and enhances core strength.

7. Child’s Pose Relaxation

Sometimes, the best exercise is rest — and the child’s pose is a comforting stretch that encourages relaxation and gentle lengthening of the spine. This yoga pose calms the nervous system, reduces stress, and supports emotional healing, which is just as important as physical recovery after childbirth.To do the child’s pose, kneel on the floor with your big toes touching and knees apart. Sit back on your heels and stretch your arms forward while lowering your forehead to the floor. Breathe deeply and hold this position for 30 seconds to a few minutes.

This posture gently stretches the lower back, hips, and thighs while promoting a sense of peace. It’s a great way to wind down after any postpartum workout or simply to connect with your breath and body.Incorporating child’s pose into your routine supports mindfulness, helps release tension, and nurtures both your body and mind during the postpartum journey.

Conclusion

Postpartum recovery is a unique and personal journey for every mom. These seven soothing workouts offer a gentle yet effective way to support healing, rebuild strength, and nurture your body after childbirth. From pelvic floor exercises to restorative stretches, each movement is designed to be kind to your healing body while encouraging gradual progress.

Remember, patience and consistency are key. Always consult with your healthcare provider before starting any new exercise routine to ensure it’s safe for your individual needs. With time, care, and mindful movement, you’ll regain your strength, boost your energy, and feel empowered on this beautiful new chapter of motherhood.

You’ve got this!