If you’re wondering how to get started without overdoing it, you’re in the right place. These five gentle postpartum workouts are easy to incorporate into your routine, effective in boosting energy, and perfectly safe for your healing body. Let’s dive in!

1. Wall-Assisted Squats

Wall-assisted squats are an excellent introduction to postpartum lower body strength training. This exercise offers support by using a wall, which helps stabilize you while you rebuild your leg muscles and core.To perform this exercise, stand with your back against a wall and feet hip-width apart. Slowly slide down as if sitting on an invisible chair, ensuring your knees don’t extend past your toes. Hold for a few seconds and then push back up. The wall takes pressure off your joints, making it gentle but effective.

These squats help activate your quadriceps, hamstrings, and glutes, which can often weaken after pregnancy due to prolonged sitting and reduced movement. Regular practice improves circulation and endurance, giving you a natural energy boost. Plus, strengthening your lower body supports daily tasks like carrying your baby and walking around the house.If you’re new to exercise post-birth, start with 5-8 reps, gradually increasing as you feel stronger. The slow, controlled movements also improve balance and posture—important for preventing back pain while caring for your newborn.

2. Pelvic Tilts

Pelvic tilts are a gentle yet powerful way to strengthen your deep core muscles, which are essential for postpartum recovery. Pregnancy and childbirth can weaken the pelvic floor and abdominal muscles, leading to discomfort and fatigue.To do pelvic tilts, lie on your back with knees bent and feet flat on the floor. Slowly flatten your lower back against the floor by engaging your abdominal muscles and tilting your pelvis upward.

Hold briefly, then release. This subtle movement promotes core activation without straining the body.These tilts help realign your pelvis, reduce lower back pain, and improve bladder control. Engaging these muscles regularly will give you more stability and energy throughout your day.Try incorporating pelvic tilts into your routine two to three times daily. Each session can consist of 10-15 gentle repetitions. The beauty of this workout is its simplicity—it can be done almost anywhere, even during baby’s naps!

3. Seated Marching

Seated marching is a low-impact exercise that increases blood flow and warms up the muscles without taxing your healing body. It’s especially helpful if you’re still easing into movement or experiencing fatigue.Sit comfortably on a sturdy chair with feet flat on the ground. Lift one knee toward your chest as if marching, then lower it back down and repeat with the other leg. Keep your core engaged and maintain an upright posture.

This movement gently activates your hip flexors, core, and leg muscles while promoting cardiovascular health. Seated marching increases oxygen circulation, which can boost your energy and reduce postpartum sluggishness.You can start with short sessions of 1-2 minutes, increasing duration as you feel ready. It’s a great exercise to do while feeding your baby or watching TV, making it easy to fit into your busy day.

4. Gentle Cat-Cow Stretch

Stretching is often overlooked but plays a vital role in postpartum recovery and energy enhancement. The gentle cat-cow stretch is a yoga-inspired movement that mobilizes your spine, relieves tension, and energizes the body.Begin on all fours with your wrists under your shoulders and knees under your hips. As you inhale, arch your back, lifting your head and tailbone towards the ceiling (cow pose). On the exhale, round your spine, tucking your chin to your chest and tailbone under (cat pose). Repeat slowly, syncing breath with movement.

This stretch improves spinal flexibility, relieves back stiffness from breastfeeding and carrying your baby, and promotes relaxation through mindful breathing. The gentle movement stimulates circulation, helping fight postpartum fatigue and uplifting your mood.Aim for 5-10 rounds daily. It’s a calming yet energizing practice that connects your mind and body, making it perfect for busy new moms.

5. Walking Meditation

Walking is one of the simplest and most accessible ways to increase your energy postpartum. When combined with mindfulness, walking meditation adds a layer of mental rejuvenation.Take a slow, purposeful walk in a peaceful environment—your backyard, a park, or even inside your home. Focus on the sensation of each foot touching the ground, the rhythm of your breath, and the sights and sounds around you.

This practice promotes cardiovascular health and gently strengthens your legs and core. More importantly, walking meditation reduces stress, enhances mood, and sharpens mental clarity—factors that directly influence energy levels.Start with 5-10 minutes a day, gradually increasing the duration as you feel comfortable. It’s a beautiful way to reconnect with your body and the world outside while giving yourself a much-needed energy boost.

Conclusion

Recovering from childbirth is a journey that requires patience, care, and gentle movement. The five postpartum workouts outlined here—wall-assisted squats, pelvic tilts, seated marching, gentle cat-cow stretch, and walking meditation—offer a safe and effective way to regain your strength and boost your energy naturally.

Remember, every mom’s recovery pace is unique. Listen to your body, progress gradually, and celebrate small victories. Incorporating these gentle exercises into your daily routine can enhance your physical and mental well-being, helping you embrace motherhood with renewed vitality.

Ready to boost your postpartum energy? Start with these gentle workouts today and feel the difference!