If you’re reading this, you’re likely counting down the days until your 6-week postpartum checkup, eager to move your body again without discomfort. It’s a common feeling for new mothers.
The good news is you don’t have to wait until you’re “cleared” to start gently reconnecting with your body. These 15 beginner-friendly postpartum workouts are 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 consult your doctor or midwife before starting, especially if you had a c-section or complicated delivery. For a structured approach, consider exploring our courses designed specifically for postpartum recovery.
Let’s get started!
1. Diaphragmatic (Belly) Breathing
This is the foundation of every postpartum workout. Lie on your back with knees bent, one hand on your chest, and the other on your belly. Inhale through your nose, allowing your belly to rise and ribs to expand sideways. Exhale gently and feel your pelvic floor lift. Perform 10 slow breaths, 3–4 times a day. This exercise helps “wake up” your deep core.
2. Pelvic Tilts (on back)
While lying down, exhale and gently tilt your pelvis toward your face, flattening your lower back into the floor. Inhale to release. Perform 10–15 reps. This exercise is excellent for alleviating lower back pain and starting gentle core reconnection.
3. Heel Slides
With legs bent and feet on the floor, exhale and slowly slide one heel out until the leg is straight. Inhale to pull it back. Keep your lower back neutral. Perform 8–10 reps on each leg. This exercise is 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 legs. Perform 10–15 reps on each side. This exercise is perfect for sneaking in movement while nursing.
5. Glute Bridges (modified)
Lie on your back with knees bent. Exhale, gently squeeze your glutes, and lift your hips just a few inches without arching your back. Hold for 2 seconds, then lower. Perform 10 reps. This is one of the safest ways to activate your glutes and posterior chain.
6. Bird-Dog (on all fours — only when ready)
Start on hands and knees. Exhale and extend the opposite arm and leg, keeping your spine neutral. Hold for 2–3 seconds. Perform 6–8 reps on each side. Wait until week 8–10 if you experience any doming or coning in your midline.
7. Side-Lying Leg Lifts
Lie on your side with the bottom knee bent for stability. Lift the top leg to hip height, then lower slowly. Perform 12–15 reps on each side. This exercise targets the outer hips and helps with pelvic stability.
8. Clamshells
In the same side-lying position with knees bent, keep your feet together and lift the top knee like a clam opening. Perform 15 reps on each side. Your glutes will thank you later.
9. Wall Push-Ups
Stand facing a wall with hands shoulder-width apart. Bend your elbows and lean in, then push away. Perform 12–15 reps. This exercise provides gentle upper-body strength without stressing the core.
10. Seated Overhead Press (with water bottles or no weight)
Sit tall, exhale, and press your arms overhead, then inhale to lower. Perform 12 reps. This exercise helps rebuild posture and shoulder strength after hunching over your baby.
11. Transverse Abdominis (TA) Marches
Lie on your back with knees bent. Exhale and draw your belly button gently toward your spine, then lift one foot an inch off the floor. Alternate legs. Perform 10 reps on each leg. This is your deep core superpower move.
12. Standing Squats (shallow)
With feet slightly wider than hips, lower just a few inches as if you’re about to sit in a chair. Keep your weight in your heels. Perform 12–15 reps. This exercise builds legs and glutes while being pelvic-floor friendly when done shallow.
13. Cat-Cow in Tabletop
On hands and knees, exhale to round your back (cat), then inhale to gently arch (cow). Move slowly through 8–10 rounds. This exercise releases a tight back and gently mobilizes the spine.
14. 20-Minute Stroller Walks
Once you’re cleared, walking with your 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.” Channels like Move With Nicole and Pregnancy and Postpartum TV on YouTube offer excellent options.
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
This routine takes less than 15 minutes and will help you feel rejuvenated.
Important Reminders
- Stop immediately if you feel pressure in your pelvic floor, heaviness, bulging/coning in your belly, or leaking.
- Avoid crunches, planks, or twisting moves until a professional checks your diastasis and pelvic floor.
- Hydration, protein, and rest are key to faster healing and maintaining energy.
For a comprehensive program that combines these exercises with progressions and is safe for diastasis recti, explore our courses.
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 exercise will you try first? Share in the comments!
P.S. Save this post—you’ll want it for the fourth trimester and beyond!
FAQ
Q: When can I start postpartum workouts?
A: It’s best to wait until your doctor or midwife gives you the green light, typically around 6 weeks postpartum, but gentle movements can often begin earlier.
Q: Are these exercises safe after a c-section?
A: Yes, but always consult your healthcare provider before starting any exercise routine, especially after a c-section.
Q: How often should I do these workouts?
A: Aim for consistency, starting with a few exercises daily and gradually increasing as you feel stronger.
