10 Gentle Postpartum Workout Routines for New Moms

Congratulations on your new arrival! The postpartum period brings a lot of change, both emotional and physical. If you’re eager to start moving again, gentle workouts are a safe way to rebuild strength, lift your mood and support recovery without straining your healing body. I’m a pre and postnatal fitness specialist, and these are the routines I give new moms first.

Every woman’s postpartum journey is unique. Always check with your doctor or pelvic floor PT before you begin, especially if you had a C-section or complications. Start slowly, listen to your body and stop if anything feels off. If you’d like the whole thing laid out week by week, that’s what Strong Postpartum is for.

Are You Ready to Start? 5 Quick Questions

The six-week mark isn’t a magic switch. Readiness depends on more than the calendar. Ask yourself these before you start:

Has your doctor given you the okay?

Most moms are cleared around 6 weeks after a vaginal birth and 8 to 10 weeks after a C-section. Your 6-week checkup looks at things like tearing or episiotomy healing, prolapse and diastasis recti. Starting hard workouts before that can make those worse.

Has the pain settled?

A simple trick from physical therapist Dr. Jena Bradley, DPT: rate your pain each day from 0 (none) to 10 (can’t move) in your phone or on a calendar. You want to see that number drop week by week. If it’s near 0, you’re likely ready for your first workout. If it’s 5 or higher, your body is still healing, so hold off.

Has the bleeding stopped and have your stitches healed?

You want no more bleeding, a fully healed episiotomy or C-section incision, and no major complications from birth.

How fit were you during pregnancy?

How your pregnancy went shapes your recovery. If you stayed active and pain-free, you may feel ready for a short routine soon after clearance. If you had back pain late in pregnancy or stopped exercising, go slower. Those muscles need time to come back.

Is your milk supply settled, and do you have a plan?

If you’re breastfeeding, a steady supply comes first, and food does more for weight loss than workouts right now. Then have a plan that rebuilds your core and pelvic floor before anything intense. Without one, you can lose weight and still have a pooch and a weak pelvic floor. Want a second opinion? Here’s how to know when you need postpartum physical therapy.

10 Gentle Postpartum Workout Routines

These are short, mostly equipment-free and easy to fit into the quiet moments. Breathe out on the effort part of each move, and keep it slow.

1. Deep Belly Breathing

This is the foundation of every postpartum workout. Lie on your back with knees bent, one hand on your chest and one on your belly. Breathe in through your nose so your belly rises and your ribs widen to the sides. Breathe out and feel your pelvic floor gently lift and your belly draw in toward your spine. Do 10 slow breaths, 3 to 4 times a day. It wakes up your deep core and calms your nervous system.

2. Pelvic Floor Kegels

Kegels strengthen the pelvic floor muscles that stretch and weaken during pregnancy and birth. Sit or lie down, squeeze the muscles you’d use to stop urinating, hold for 5 seconds, then fully release. Do 10 reps, three times a day, and work up to 10-second holds. Not sure you’re finding the right muscles? Here’s how to tell if your pelvic floor needs more attention.

3. Pelvic Tilts and Heel Slides

Lying on your back, breathe out and gently tilt your pelvis to flatten your lower back into the floor. Breathe in to release. Do 10 to 15. Then, keeping your back still, breathe out and slowly slide one heel away until the leg is almost straight, and pull it back in. Do 8 to 10 per leg. These reconnect your transverse abdominis, the deep muscle that works like a natural corset, and ease lower back pain.

4. Gentle Walking

A slow stroll is the easiest way back into movement. Start with 5 to 15 minutes around the block or the house, and add 2 to 3 minutes every few days until you reach 20 to 30. Pushing the stroller or wearing baby in a carrier doubles as bonding time. Squeeze your pelvic floor lightly as you walk to make it count. Avoid steep hills and fast paces early on. When you’re ready to level up, try this 20-minute stroller workout.

5. Seated Marching

Sit tall on a chair or birth ball with feet flat. Breathe out and lift one knee a few inches, like marching in slow motion. Alternate for 1 to 2 minutes, or 10 to 15 per side. It gently works your lower abs and hips, and you can do it while nursing.

6. Cat-Cow

On hands and knees, breathe out to round your back (cat), then breathe in to gently arch (cow). Do 8 to 10 slow rounds. It eases back pain from carrying and feeding your baby. For more, try these 6 yoga poses for postnatal healing.

7. Wall Push-Ups

Stand facing a wall, hands shoulder-width apart. Bend your elbows to lean in, then push away. Do 8 to 15. You build upper body strength for lifting baby without the core load of floor push-ups.

8. Glute Bridges

Lie on your back, knees bent, feet flat. Breathe out, squeeze your glutes and lift your hips a few inches without arching your back. Hold 2 to 3 seconds, then lower. Do 10. Bridges support your lower back and pelvis. If you have diastasis recti, keep the lift small and get it checked before you progress.

9. Side-Lying Leg Lifts and Clamshells

Lie on your side with your bottom knee bent. Lift your top leg to hip height and lower slowly, 10 to 15 per side. Then bend both knees, keep your feet together and open your top knee like a clam, 15 per side. These target your outer hips, which helps balance and the hip pain so common after birth.

10. Arm Circles, Overhead Press and Stretching

Sit or stand and make small arm circles for 30 seconds forward and 30 back. Then press water bottles (or nothing) overhead for 12 reps, breathing out as you press. Finish with neck rolls, shoulder shrugs, a gentle hip opener and a seated forward fold, holding each stretch 20 to 30 seconds. This fixes the hunched nursing posture and helps you unwind before bed.

A 15-Minute Daily Routine (Weeks 6 to 12)

Short on time? String these together. It takes less than 15 minutes:

• 5 deep belly breaths
• 10 pelvic tilts
• 10 heel slides each leg
• 10 glute bridges
• 10 seated marches
• 10-minute walk with baby

Ready for a little more? Try a 15-minute circuit

Once the routine above feels easy, pick five moves from the list and turn them into a circuit. Do each for 45 seconds, rest 15 seconds, and go through the circuit three times for 15 minutes. Aim for five days a week with two rest days, plus daily walks. Over time, add light weights or reps. Keep it to moves that are safe for diastasis recti.

Ways to Fit It In When You’re Busy

• While nursing: belly breathing, Kegels and seated marches all work while baby feeds.
• With baby: hold your little one for slow arm circles, or walk with baby in the carrier.
• During naps: try wall-supported knee lifts (stand against a wall, lift one knee and hold 5 seconds, 10 per leg) or knee planks for 20 to 30 seconds with a straight line from head to knees, once your core is ready.
• During chores: walk the stairs slowly for 10 minutes, or march in place.
• At the end of the day: a light band (or towel) pull-apart at chest height, 15 reps, opens up tight shoulders.

Signs to Stop or Scale Back

Stop and check in with your doctor or pelvic floor PT if you notice:

• Pressure, heaviness or bulging in your pelvic floor, or leaking
• Doming or coning along the middle of your belly
• Sharp abdominal pain, increased bleeding or dizziness
• Extreme exhaustion (some tiredness is normal, wiped out is not)

Hold off on crunches, full planks, twisting moves, heavy lifting and high-impact exercise until a professional has checked your core and pelvic floor. Bird-dog is a great next step around weeks 8 to 10 if you aren’t seeing any coning. Hydration, protein and rest matter as much as the workouts. For the bigger picture, see the postpartum recovery guide.

When You’re Ready to Progress

Consistency beats intensity. Once these feel easy and you have no warning signs, move on to longer walks, low-impact cardio like a stationary bike, and real strength work. The 20-minute strength workout for busy moms and these flat tummy tips after pregnancy are good next steps.

You’ve got this, mama. Start small and celebrate every win. If you want a coach-built path from here, Strong Postpartum picks up right where these routines leave off.

FAQ

When can I start postpartum workouts?

Most moms are cleared around 6 weeks after a vaginal birth and 8 to 10 weeks after a C-section. Gentle breathing and pelvic floor work can often start sooner. Check with your doctor first.

Are these exercises safe after a C-section?

Yes, once your incision has healed and your doctor has cleared you. Start with breathing, Kegels and walking, and progress slowly.

What exercises should I avoid postpartum?

Skip crunches, full planks, twists, heavy lifting and high-impact moves until your core and pelvic floor have been checked.

How often should I do these workouts?

Start with a few moves daily, or the 15-minute routine a few times a week, and build up as you feel stronger.

Can I exercise while breastfeeding?

Yes. Drink plenty of water, eat enough and nurse or pump regularly to protect your supply.