The weeks after giving birth are a time of healing, bonding, and major adjustment. But when you’re ready, 10 Gentle Postpartum Exercises can help you reconnect with your body, rebuild strength, and boost your energy—without overwhelming your healing body.
This guide shares 10 safe, beginner-friendly moves that support your core, pelvic floor, and overall wellness—even if your baby is right beside you.
Before You Begin 10 Gentle Postpartum Exercises
- Always get medical clearance before starting any exercise postpartum—especially after a C-section or complicated delivery.
- Start slow. These are foundation-building exercises, not high-intensity workouts.
- Use a mat or soft surface, stay hydrated, and listen to your body.
1. Diaphragmatic Breathing (aka Belly Breathing)
This is your foundation. It helps reactivate your core and pelvic floor.
How to do it:
- Lie on your back or sit upright.
- Inhale deeply through your nose, letting your belly expand.
- Exhale slowly through your mouth, drawing your belly in gently.
- Repeat for 5–10 breaths.
2. Pelvic Floor Activations (Kegels)
Strengthen the muscles that support your bladder, uterus, and bowels.
How to do it:
- Sit or lie down.
- Gently contract your pelvic floor (like stopping urine flow), hold for 3–5 seconds.
- Relax fully. Repeat 10 times.
Do this 2–3 times a day, not during actual urination.
3. Cat-Cow Stretch
Eases back tension and encourages core mobility.
How to do it:
- Get on all fours.
- Inhale: arch your back (cow), lifting head and tailbone.
- Exhale: round your back (cat), drawing belly in.
- Move slowly with your breath for 8–10 reps.
4. Seated Marches
Activates hip flexors and improves blood flow.
How to do it:
- Sit tall on a chair.
- Lift one knee at a time as if marching.
- Keep your core engaged and posture upright.
- Alternate legs for 30–60 seconds.
5. Heel Slides
A gentle core activation move.
How to do it:
- Lie on your back, knees bent, feet on the floor.
- Inhale. Exhale and slowly slide one heel forward until your leg is straight.
- Inhale to return to start.
- Switch legs, repeat 10 times per side.
6. Glute Bridges
Strengthens glutes and stabilizes the pelvis.
How to do it:
- Lie on your back, knees bent, feet hip-width apart.
- Engage core and squeeze glutes to lift your hips.
- Hold 3 seconds at the top, lower down.
- Repeat 10–12 reps.
7. Wall Push-Ups
A safe way to build upper body strength.
How to do it:
- Stand an arm’s length from a wall.
- Place hands on the wall at shoulder height.
- Lower your chest toward the wall, then push back up.
- Do 8–12 reps.
8. Baby Bench Press (Optional)
A fun bonding move with light resistance!
How to do it:
- Lie on your back (or sit).
- Hold baby close to your chest.
- Slowly press them up and down while smiling and talking.
- Only do this if baby has head control and you feel stable.
9. Side-Lying Leg Lifts
Targets hips and core.
How to do it:
- Lie on one side, legs straight.
- Gently lift top leg to hip height, pause, then lower.
- Repeat 10 times per side.
10. Child’s Pose with Deep Breathing
Helps calm the nervous system and stretch the spine.
How to do it:
- Kneel on a mat, lower hips back toward heels.
- Reach arms forward, rest forehead on the ground.
- Breathe slowly for 1–2 minutes.
Final Thought: Progress Over Perfection
You don’t need to “bounce back.” Your body deserves love, not pressure. These gentle exercises are about rebuilding strength, not rushing into fitness. Celebrate what your body has done—and support it as it heals.