Hey there, new mama! First off, congratulations on your little one. The postpartum period is a whirlwind of emotions, sleep deprivation, and body changes. If you’re itching to get moving but want to do it safely, you’re in the right place. Gentle workouts can help rebuild strength, boost your mood, and aid recovery without overwhelming your healing body.
Remember, every woman’s postpartum journey is unique. Always check with your doctor or a pelvic floor specialist before starting any exercise—especially if you had a C-section or complications. Start slow, listen to your body, and stop if anything feels off. These routines are designed for beginners, focusing on core stability, gentle cardio, and relaxation.
In this post, I’ll share 10 simple, at-home routines you can try once you’re cleared (usually around 6 weeks postpartum). They’re short, equipment-free where possible, and perfect for fitting into those rare quiet moments. Let’s dive in!
1. Pelvic Floor Kegels
Kegels are a postpartum superstar for strengthening your pelvic floor muscles, which take a hit during pregnancy and birth. Sit or lie down comfortably, squeeze the muscles you’d use to stop peeing mid-stream, hold for 5 seconds, then release. Do 10 reps, three times a day.
This helps prevent issues like incontinence and supports overall core recovery. If you’re unsure how to find these muscles, check out our guide on how to find your pelvic floor muscles postpartum.
2. Gentle Walking
Nothing beats a slow stroll for easing back into movement. Start with 10-15 minutes around your neighborhood or indoors. Push the stroller if baby joins—it’s great bonding time!
Walking improves circulation, reduces swelling, and lifts endorphins without straining your body. Build up gradually to avoid fatigue.
3. Seated Marching
Sit on a chair with feet flat on the floor. Alternate lifting each knee toward your chest, like marching in place, for 1-2 minutes. Keep your core engaged but relaxed.
This routine gently activates your lower abs and hips, helping with posture and diastasis recti healing. It’s super low-impact and doable while nursing.
4. Cat-Cow Yoga Pose
On all fours, alternate arching your back (cow) and rounding it (cat) with deep breaths. Do 5-10 cycles slowly.
This eases back pain from carrying baby and improves spinal flexibility. Yoga is amazing for postpartum—explore more with our 6 yoga poses for postnatal healing.
5. Wall Push-Ups
Stand facing a wall, place hands shoulder-width apart, and do push-ups by bending your elbows. Aim for 8-10 reps.
These build upper body strength for all that baby-lifting, without the intensity of floor push-ups. They’re gentle on your core and wrists.
6. Bridge Lifts
Lie on your back with knees bent, feet flat. Lift your hips toward the ceiling, squeeze your glutes, hold for 3 seconds, then lower. Repeat 10 times.
Bridges strengthen your glutes and lower back, supporting pelvic stability. Avoid if you have diastasis recti until checked.
7. Arm Circles
Stand or sit with arms extended to the sides. Make small circles forward for 30 seconds, then backward. Increase circle size as you feel stronger.
This improves shoulder mobility and tones arms—perfect for moms dealing with nursing hunch.
8. Side-Lying Leg Lifts
Lie on your side, bottom leg bent for stability. Lift the top leg slowly to hip height, then lower. Do 10 reps per side.
It targets outer thighs and hips, helping with balance and reducing hip pain common after birth.
9. Deep Belly Breathing
Sit or lie down, place a hand on your belly. Inhale deeply to expand your belly, exhale to draw it in toward your spine. Do this for 5 minutes.
Breathing exercises reconnect you with your core and reduce stress. They’re a foundation for more advanced moves.
10. Gentle Stretching Routine
End with full-body stretches: neck rolls, shoulder shrugs, and forward folds (seated if standing feels too much). Hold each for 20-30 seconds.
Stretching promotes relaxation and flexibility, aiding overall recovery. Pair it with any of the above for a complete session.
There you have it—10 gentle ways to reclaim your strength without rushing. Consistency is key, but rest is too. If you’re ready for more structure, our postpartum 15-minute fitness challenge is a great next step.
Nourish your body with good food alongside these routines—check out related tips in our nutrition category. You’ve got this, mama. Share your progress in the comments below!
