Becoming a mom is an incredible journey, and while welcoming your new baby brings joy, it also comes with massive physical and emotional changes. After childbirth, your body needs time, care, and a gentle return to activity. This is where postpartum exercises come in. Not only do they help you regain strength and energy, but they also support your mental health and daily functionality. Whether you’re a first-time mom or adding another bundle of joy to the family, this guide walks you through the best postpartum exercises, tailored to your healing body and busy lifestyle.
Understanding Postpartum Recovery
What Happens to Your Body After Childbirth
Let’s keep it real—childbirth is no walk in the park. Your body has just completed one of the most demanding physical feats it will ever endure. After delivery, your uterus begins to shrink back to its pre-pregnancy size, your hormones take a wild rollercoaster ride, and your core muscles (especially if you’ve had a C-section or abdominal separation like diastasis recti) are in desperate need of healing.
Your pelvic floor muscles—those ones that supported your uterus and baby for nine months—also go through serious trauma. These muscles often become stretched or weakened, leading to issues like urinary incontinence or pelvic organ prolapse if not properly restored.
Additionally, breastfeeding, lack of sleep, and holding your baby for hours can add strain to your back, neck, and shoulders. This is why jumping into intense workouts too soon can actually set you back instead of helping you heal.
Recovery is not a race. It’s a crucial phase where your body transitions from pregnancy to postpartum, and this phase sets the foundation for your long-term health. Respecting the changes in your body and nurturing it with the right movements can make all the difference.
How Long Should You Wait Before Exercising
This is the million-dollar question every new mom asks—and the answer is: it depends. Every woman and every delivery is different. In general, most healthcare providers recommend waiting about 6 weeks after a vaginal birth and 8–10 weeks after a cesarean section before starting structured workouts. However, you can begin gentle movements like deep breathing, pelvic floor activations (Kegels), and walking as early as a few days postpartum, as long as you feel up to it.
If you’ve had complications like heavy bleeding, severe tearing, or a difficult recovery, you’ll want to wait until your OB-GYN gives you the green light. And remember, it’s not just about the number of weeks—it’s about how your body feels. Are you still bleeding? Are you feeling extreme fatigue or pain during simple movements? If so, hold off.
Bottom line: Don’t rush. Focus on healing first. Then ease into fitness gradually and intentionally.
Importance of Gentle Recovery
Here’s the thing: bouncing back is overrated. What your body truly needs is gentle, restorative movement that respects your healing timeline. Gentle postpartum exercises are not just safer; they’re actually more effective long-term. They help retrain your core, reconnect mind to muscle, and stabilize your pelvic floor.
Jumping into high-impact workouts too early—think running, HIIT, or heavy lifting—can cause serious setbacks like pelvic floor dysfunction, increased bleeding, or worsened abdominal separation. Instead, focus on rehabilitative exercises in the first few months postpartum. Think breathing, stretching, pelvic floor activation, and core re-engagement.
This slow, steady approach doesn’t just prevent injury—it lays the groundwork for strength, endurance, and stamina once you’re ready to level up. So be patient with yourself, mama. Your body deserves the same love and grace you give your baby.
Benefits of Postpartum Exercise
Physical Benefits
Let’s talk results. Getting back into movement post-baby does more than just help you fit into your favorite jeans again. Postpartum exercise:
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Strengthens weakened muscles, especially in the core, back, and pelvic floor
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Boosts circulation, helping to reduce swelling and inflammation
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Supports weight loss, especially when paired with a healthy diet
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Improves posture, which often suffers due to breastfeeding and carrying your baby
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Reduces back pain and muscle stiffness
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Improves sleep quality, even with the demands of a newborn
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Boosts energy levels, counteracting the constant tiredness of new motherhood
These are not just vanity benefits. They’re essential for daily function and comfort, making you feel more like yourself again.
Mental and Emotional Health Improvements
Let’s not underestimate the emotional side of this journey. Hormonal shifts, lack of sleep, and the overwhelming responsibility of caring for a newborn can send your mood into a tailspin. That’s where exercise becomes your emotional BFF.
Postpartum workouts release feel-good chemicals like endorphins, serotonin, and dopamine—natural mood boosters that fight off anxiety, baby blues, and postpartum depression. Just 20–30 minutes of light movement a day can help regulate your mood, improve your self-esteem, and even enhance your sense of identity during this massive life transition.
It’s not just about looking good—it’s about feeling whole again.
Enhancing Bonding with Baby
Believe it or not, working out doesn’t mean time away from your baby. In fact, many postpartum-friendly workouts are designed to include your little one! From babywearing yoga to stroller walks and mom-and-baby fitness classes, you can turn exercise into quality bonding time.
This not only boosts oxytocin (the love hormone), but it also helps your baby feel more secure and connected. Plus, you’re modeling a healthy lifestyle from day one. And let’s be honest—having your baby giggling at you while you do squats is the cutest motivation ever.
Guidelines Before Starting Postpartum Workouts
Consulting with Your OB-GYN
Before lacing up those sneakers, always check in with your healthcare provider. Your OB-GYN knows your delivery story, any complications, and your current physical status. They’ll let you know if you’re ready and what types of exercise are safe for your body.
Don’t skip this step. What feels fine on the outside may still need healing on the inside. A quick check-up ensures you’re not risking injury or delaying your recovery.
Listening to Your Body
Your body is always talking—you just have to listen. Especially in the postpartum period, being tuned in to your body’s cues is more important than ever. Pushing through pain or ignoring signs of fatigue isn’t brave—it’s risky.
If you feel pain, dizziness, shortness of breath, or vaginal bleeding during or after a workout, that’s your body waving a red flag. These are signs you need to stop and rest. Other symptoms to watch for include pelvic pressure, leaking urine, or a pulling sensation in your abdomen—all indicators that your core or pelvic floor needs more time and support.
Start slow, pay attention, and be willing to adjust. Your body will let you know when it’s time to level up. Until then, honor where you are. Progress, not perfection, is the goal.
Safety Tips for Postpartum Exercise
Postpartum fitness isn’t just about choosing the right moves—it’s about doing them safely. Here are a few key tips to keep in mind as you reintroduce exercise into your life:
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Start with breathing and core reactivation exercises before anything high-impact.
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Avoid crunches or sit-ups if you have diastasis recti (abdominal separation).
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Wear a supportive sports bra, especially if you’re breastfeeding.
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Hydrate frequently, as nursing and exercising both increase fluid needs.
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Use proper posture, especially during strength and core work.
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Rest often, especially if you feel any discomfort or exhaustion.
And remember—progress may be slow, but consistency will take you further than intensity ever could.
Core-Strengthening Exercises
Pelvic Tilts and Bridges
Your core is the foundation of nearly every movement you make, and it takes a beating during pregnancy and birth. Pelvic tilts and glute bridges are excellent beginner-friendly moves to gently reintroduce core work.
Pelvic tilts help realign the spine and pelvis, and they activate deep core muscles without adding pressure on the abdominal wall. To do them, lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis backward, flattening your back into the ground, then release. Repeat slowly for 10–15 reps.
Glute bridges are another great addition. They strengthen not just the glutes but also the hamstrings and lower back—all of which need support after months of poor pregnancy posture. Simply lie on your back, press through your heels, and lift your hips toward the ceiling. Hold at the top, squeeze the glutes, and lower down.
Do these exercises daily or every other day to gradually rebuild core strength and stability.
Modified Planks
Planks are one of the most effective total-body exercises—but postpartum, they need a tweak. Traditional full planks can place too much strain on healing abdominal muscles, especially if you have diastasis recti. Instead, modified planks (on your knees or at an incline) offer a safer route.
Try starting on your knees and forearms, focusing on keeping your belly pulled in (not bulging out). Hold for 10 seconds at a time, gradually increasing as your strength improves. You can also do wall planks, where you stand and press your forearms against a wall to simulate the movement.
Engage your pelvic floor and breathe deeply—quality over quantity is key here. Over time, as your core heals and reconnects, you can progress to more challenging versions.
Diastasis Recti Safe Workouts
One of the most common postpartum conditions is diastasis recti, or abdominal separation. It happens when the left and right sides of your rectus abdominis (aka your six-pack muscles) stretch apart during pregnancy. If not properly managed, it can lead to back pain, core weakness, and a “mommy pooch.”
The good news? You can heal it with the right exercises. Focus on transverse abdominis activation, such as:
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Heel slides
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Toe taps
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Leg lifts with core engagement
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Pelvic floor lifts with deep breathing
Avoid sit-ups, crunches, or any movement that causes coning or doming in your stomach. Always check for signs of abdominal separation using a simple finger test, and work with a postpartum physical therapist if needed.
Cardio Workouts for New Moms
Walking and Stroller Walks
Walking might sound too simple to be effective—but it’s actually one of the best postpartum exercises you can do. It’s low-impact, requires no equipment, and helps improve cardiovascular health, boost energy, and reduce stress.
Even better? Stroller walks let you bond with your baby while getting in your steps. Just make sure your stroller is sturdy and you’re walking on flat, safe terrain. Start with 10–15 minutes a day and gradually increase your duration as your stamina improves.
Use this time to clear your mind, breathe in fresh air, and enjoy the change of scenery. It’s a simple act with massive mental and physical benefits.
Low-Impact Aerobics
When you’re ready to get your heart rate up without pounding your joints, low-impact aerobics is your go-to. Think:
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Marching in place
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Step touches
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Low kicks
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Arm circles
These moves are gentle on your healing joints but still effective at burning calories and improving endurance. You can follow online postpartum fitness videos or create your own routine using 30-second intervals.
Add upbeat music, and you’ve got a full-body, feel-good sweat session without leaving your living room. No jumping, no equipment, and no pressure—just movement that feels good and fuels your recovery.
Dancing with Baby
Who says workouts can’t be fun? One of the most enjoyable ways to get moving postpartum is to dance with your baby. Turn on your favorite playlist, pick up your baby (in a carrier or supported hold), and just move.
Dancing lifts your mood, strengthens your legs and core, and improves coordination. Plus, babies love the rhythm and movement—it’s soothing for them and a joy booster for you. You don’t need choreography or a plan—just follow your body and let the music lead.
Keep it light and playful, and stop if you feel fatigued or unbalanced. And yes, those giggles you hear? That’s your baby cheering you on.
Strength Training for Postpartum Moms
Using Bodyweight for Strength Gains
You don’t need a gym to rebuild your strength. Your body is the best piece of equipment you’ve got—and after childbirth, bodyweight exercises are the safest place to start. They allow you to control form, build endurance, and engage your muscles without overloading your joints.
Here are some postpartum-safe bodyweight exercises:
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Wall sits for lower-body strength
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Chair squats to target quads, glutes, and core
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Knee push-ups to rebuild upper-body strength
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Step-ups using stairs or a low bench
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Standing calf raises to reintroduce ankle and foot strength
The beauty of bodyweight training is that it’s gentle but effective. These moves can be done at home, during nap time, or with your baby close by. You don’t need a full hour—just 15 to 20 minutes a few days a week to feel the difference.
Resistance Bands and Light Weights
Once you’ve got the basics down and your body is responding well, it’s time to up the challenge—gently. Resistance bands and light dumbbells (3–5 lbs) are perfect tools for rebuilding muscle tone and supporting metabolic health postpartum.
Resistance bands are especially helpful for:
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Glute bridges with band resistance
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Standing rows to improve posture
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Lateral band walks for hip stability
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Overhead presses for shoulder strength
These exercises increase muscle engagement without adding dangerous pressure on healing joints. They’re also portable and easy to use, which means you can toss a band in your diaper bag and sneak in a workout at the park or while watching your baby play.
Start light, aim for slow and controlled reps, and focus on form over volume. Quality movements lead to lasting strength.
Postnatal Yoga and Pilates
Restorative Yoga Poses
Postnatal yoga isn’t just for flexibility—it’s a healing practice that blends movement, mindfulness, and breathwork. In the early postpartum weeks, gentle, restorative poses can help you reconnect with your body, reduce stress, and improve circulation.
Some wonderful yoga poses for new moms include:
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Child’s Pose to relieve tension in the back and hips
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Cat-Cow for spinal mobility and core awareness
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Supported Bridge for pelvic and back strength
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Reclined Butterfly Pose for pelvic opening and relaxation
Practicing these poses with slow, deep breaths also helps stimulate the parasympathetic nervous system, which is essential for hormone regulation and emotional balance. Bonus: yoga sessions are a great opportunity for alone time—or even quiet time with your baby beside you.
Pilates for Core and Pelvic Floor
Pilates is basically your superpower postpartum. It’s all about deep core activation, alignment, and breath-led movement—everything your recovering body needs. Unlike crunches or planks, Pilates focuses on the transverse abdominis, the deepest layer of abdominal muscles.
Start with movements like:
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Pelvic clocks
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Tabletop leg taps
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Knee folds with breath
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Bridge lifts with pelvic floor engagement
When done right, these moves help knit your core back together, improve posture, and reduce strain on the lower back. Even just 10–15 minutes a day can dramatically improve your strength and control.
And remember, it’s not about reps or sweat—it’s about connection. Connecting breath to movement, mind to muscle, and you to your healing process.
Group Classes and Postpartum Fitness Programs
Mom-and-Baby Fitness Classes
Feeling isolated as a new mom? A group fitness class might be the lifeline you didn’t know you needed. Mom-and-baby fitness classes are designed to safely engage your body while allowing your baby to be part of the experience. These might include stroller fitness, babywearing dance, or yoga with baby on a mat next to you.
Benefits include:
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Accountability
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Community
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Emotional support
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A structured routine
And let’s be honest—sometimes having another adult to talk to (even during squats) is half the appeal. These classes are often led by certified postpartum instructors who understand the recovery process and can modify exercises based on your stage of healing.
Online Postpartum Programs
Can’t get out of the house? No problem. There’s a growing world of online postpartum fitness programs designed specifically for moms in recovery. Whether you want guided workouts, core rehab, yoga flows, or strength training, there’s a digital solution for your schedule and needs.
Top benefits of virtual workouts:
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Do them on your time
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Pause or replay when the baby cries
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Access expert guidance from certified trainers
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Choose beginner to advanced levels
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Track progress over time
Just make sure the program is created by someone certified in postnatal fitness or physiotherapy, and check that it includes a core healing focus before jumping into strength or cardio. Your body will thank you for following a plan that respects your recovery.
Staying Consistent and Motivated
Setting Realistic Goals
Let’s face it—postpartum life is unpredictable. You’re working around feedings, naps, growth spurts, and diaper blowouts. So, instead of aiming for perfection, aim for progress. Set micro-goals that are achievable even on your hardest days.
Here are some examples:
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Do 10 minutes of movement a day
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Stretch while baby naps
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Get out for a stroller walk 3x a week
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Complete one online yoga session every weekend
Consistency over intensity wins the long game. Plus, meeting small goals fuels your confidence and motivates you to keep going. This journey isn’t about bouncing back—it’s about bouncing forward into strength, grace, and self-love.
Involving Your Support System
You don’t have to do this alone. Whether it’s your partner, your mom, a friend, or a fellow mom from your postpartum class—lean into your support network. Ask for help with baby while you take 20 minutes to move. Trade workouts with another mom. Join a fitness challenge together. Even having a text buddy to check in with after workouts can make a difference.
Your village matters. Use it.
Conclusion
Postpartum fitness isn’t a race, a punishment, or a competition. It’s a healing journey, one that requires patience, compassion, and consistency. Whether you’re starting with breathing exercises or dancing in the living room with your baby, every movement is a step toward feeling strong, balanced, and whole again.
Listen to your body, trust the process, and don’t forget—your strength isn’t measured by a number on a scale or how fast you bounce back. It’s in the way you show up every day for yourself and your baby, one rep, one breath, one smile at a time.
FAQs
1. What is the safest postpartum exercise to start with?
Deep breathing and pelvic floor activations (Kegels) are the safest and most recommended starting points after childbirth. They promote healing and reconnect your core muscles gently.
2. Can I exercise while breastfeeding?
Yes! Exercise doesn’t affect milk supply, and staying hydrated and nourished helps. Wear a supportive bra and feed before your workout to reduce discomfort.
3. How do I know if I have diastasis recti?
You can check for diastasis recti by lying on your back, lifting your head slightly, and feeling the space between your abdominal muscles. If it’s wider than two fingers, consult a postpartum specialist.
4. How soon can I do cardio after giving birth?
Light cardio like walking is usually safe within a few days postpartum, depending on your delivery. Always get clearance from your OB-GYN before starting intense workouts.
5. Are there any exercises I should avoid postpartum?
Yes—avoid crunches, full planks, heavy lifting, and jumping until your core and pelvic floor are fully healed. Always prioritize safe, low-impact movements in the early stages.
