Let’s be honest—postpartum recovery isn’t a straight line. Your body’s been through something monumental, and bouncing back takes patience (and the right moves). Whether you’re six weeks postpartum or six months, these workouts meet you where you are—no pressure, just progress.
Why Postpartum Workouts Matter
After birth, your core and pelvic floor need TLC. Jumping into high-intensity workouts too soon can do more harm than good. But gentle movement? It boosts circulation, eases aches, and—let’s be real—gives you a mental reset during those sleepless newborn days.
First Steps: Listen to Your Body
Before diving in, get your doctor’s green light—especially if you had a C-section or complications. And hey, if something feels “off,” pause. Discomfort is normal; pain isn’t.
Signs You’re Pushing Too Hard
Watch for:
- Pelvic pressure or heaviness
- Leaking urine (yes, common—but fixable!)
- Sharp pains in your abdomen or back
Best Postpartum Recovery Workouts
1. Diaphragmatic Breathing
Sounds simple, right? But deep belly breaths reconnect your core and pelvic floor. Lie on your back, knees bent. Inhale through your nose, letting your belly rise. Exhale slowly, drawing your belly button toward your spine. Do this for 5 minutes daily—it’s like hitting the reset button.
2. Pelvic Tilts
Great for easing lower back tension. On all fours, arch your back like a cat (inhale), then tuck your pelvis under (exhale). Think of it as a gentle massage for your spine.
3. Modified Glute Bridges
Lie on your back, feet flat. Lift your hips slowly, squeezing your glutes at the top. Hold for 3 seconds, then lower. No rush—this rebuilds strength without strain.
4. Walking (Yes, Really)
Start with 10-minute strolls. Fresh air + movement = mood booster. Gradually increase time as you feel stronger. Pro tip: Use your stroller for light resistance.
When to Level Up
Around 8–12 weeks postpartum (with doctor approval), try adding:
- Kegels with movement: Squat lightly while engaging your pelvic floor.
- Wall push-ups: Easier on your wrists than floor versions.
- Water aerobics: Buoyancy = less joint stress.
Workouts to Avoid Early On
Skip these until your core is ready:
- Running or jumping (risk of pelvic floor strain)
- Heavy weightlifting (focus on form first)
- Twisting crunches (can worsen diastasis recti)
Sample Postpartum Workout Plan
| Week 1–4 | Breathing exercises, pelvic tilts, short walks |
| Week 5–8 | Glute bridges, modified planks, longer walks |
| Week 9+ | Light resistance bands, swimming, yoga |
Mindset Shifts for Postpartum Fitness
Your body just grew a human. Celebrate small wins—like holding a 10-second plank or walking a mile without fatigue. Progress over perfection, always.
And remember: some days, “working out” might mean napping when the baby naps. That counts too.