Hey mama! If you’re reading this, you’re probably counting down the days (or weeks) until your 6-week postpartum checkup, dreaming about moving your body again without feeling like you’re going to fall apart. I get it — I’ve been there twice.
The good news? You don’t have to wait until you’re “cleared” to start gently reconnecting with your body, and you definitely don’t need intense workouts to see and feel progress. These 15 beginner-friendly postpartum workouts are 100% safe for the early weeks and months, designed to heal your core and pelvic floor while rebuilding strength — without risking diastasis recti, prolapse, or leaking.
Always get your doctor or midwife’s green light first, especially if you had a c-section or complicated delivery.
Let’s jump in!
1. Diaphragmatic (Belly) Breathing
The foundation of EVERY postpartum workout. Lie on your back with knees bent, one hand on chest, one on belly. Inhale through your nose and let your belly rise (ribs expand sideways), exhale gently and feel your pelvic floor lift. Do 10 slow breaths, 3–4 times a day. → This is how you “wake up” your deep core again.
2. Pelvic Tilts (on back)
Still lying down, exhale and gently tilt your pelvis toward your face (flatten lower back into floor), inhale to release. 10–15 reps. Amazing for lower back pain and starting gentle core reconnection.
3. Heel Slides
Legs bent, feet on floor. Exhale and slowly slide one heel out until leg is straight, inhale to pull it back. Keep lower back neutral. 8–10 each leg. Great for core stability and hip mobility.
4. Seated Marches
Sit on a chair or birth ball. Exhale and lift one knee a few inches (like marching in slow motion. Alternate. 10–15 each side. Perfect for when you’re nursing and want to sneak in movement.
5. Glute Bridges (modified)
Lie on back, knees bent. Exhale, gently squeeze glutes and lift hips just a few inches (no big arch). Hold 2 seconds, lower. 10 reps. One of the safest ways to wake up your butt and posterior chain.
6. Bird-Dog (on all fours — only when ready)
Start on hands and knees. Exhale and extend opposite arm and leg, keeping spine neutral. Hold 2–3 seconds. 6–8 each side. Wait until week 8–10 if you have any doming/coning in your midline.
7. Side-Lying Leg Lifts
Lie on your side, bottom knee bent for stability. Lift top leg to hip height, lower slowly. 12–15 each side. Targets outer hips and helps with pelvic stability.
8. Clamshells
Same side-lying position, knees bent. Keep feet together and lift top knee like a clam opening. 15 each side. Your glutes will thank you later.
9. Wall Push-Ups
Stand facing a wall, hands shoulder-width. Bend elbows and lean in, push away. 12–15 reps. Gentle upper-body strength without stressing the core.
10. Seated Overhead Press (with water bottles or no weight)
Sit tall, exhale and press arms overhead, inhale to lower. 12 reps. Rebuilds posture and shoulder strength after all that hunching over baby.
11. Transverse Abdominis (TA) Marches
Lie on back, knees bent. Exhale and draw belly button gently toward spine (like you’re fogging a mirror), then lift one foot an inch off the floor. Alternate. 10 each leg. This is your deep core superpower move.
12. Standing Squats (shallow)
Feet slightly wider than hips, lower just a few inches like you’re about to sit in a chair. Keep weight in heels. 12–15 reps. Builds legs and glutes while being incredibly pelvic-floor friendly when done shallow.
13. Cat-Cow in Tabletop
On hands and knees, exhale round your back (cat), inhale gently arch (cow). Move slowly. 8–10 rounds. Releases tight back and gently mobilizes spine.
14. 20-Minute Stroller Walks
Once you’re cleared, walking with baby is one of the BEST postpartum “workouts.” Start with 10 minutes and add 2–3 minutes every few days.
15. 10-Minute Postpartum Yoga Flow (YouTube)
Look for videos specifically labeled “diastasis recti safe” or “pelvic floor friendly.” I still love Move With Nicole and Pregnancy and Postpartum TV on YouTube — they’re gold.
Quick Daily Routine You Can Actually Stick To (Weeks 6–12)
- 5 deep belly breaths
- 10 pelvic tilts
- 10 heel slides each leg
- 10 glute bridges
- 10 seated marches
- 10-minute walk with baby
Takes less than 15 minutes and will make you feel like a human again.
Important Reminders
- Stop immediately if you feel pressure in your pelvic floor, heaviness, bulging/coning in your belly, or leaking.
- No crunches, planks, or twisting moves until a professional checks your diastasis and pelvic floor.
- Hydration + protein + rest = faster healing and energy.
Want a ready-made program that combines all of these (plus progressions) and is safe for diastasis recti? Check out → When to Start Postpartum Workouts (Tips from a Physical Therapist) Or browse more postpartum-safe routines here: Postpartum Workout Ideas
You’ve got this, mama. Start small, be consistent, and celebrate every little win — your body is healing and getting stronger is the real goal.
Which one are you trying first? Drop it in the comments — I read them all! 💕
P.S. Save this post — you’ll want it for the 4th trimester and beyond!
