Postpartum Recovery Hub

5 Best Gentle Postpartum Workouts You Can Do at Home

In the early postpartum months, your body is still healing — but that doesn’t mean you can’t move safely. In fact, gentle exercise can help:

• Improve mood and reduce stress
• Boost circulation and support healing
• Ease back and hip pain
• Restore core strength gradually
• Support pelvic floor recovery

The key is choosing movements that support your healing, not strain it. These five beginner-friendly exercises can be done at home with no equipment, and many moms can start them within the first few weeks postpartum (once cleared by a healthcare provider).

1. Diaphragmatic Breathing (Core + Pelvic Floor Reset)

Why it helps:

• Reconnects your core after pregnancy and birth
• Supports pelvic floor stability
• Improves posture and breathing patterns
• Can calm your nervous system and ease anxiety

How to do it:

1. Sit upright or lie comfortably on your back with a neutral spine.
2. Place one hand on your belly and one on your ribcage.
3. Inhale slowly through your nose, allowing your ribs and belly to gently expand.
4. Exhale slowly, imagining you’re hugging your baby toward your spine.
5. Repeat for 10 slow, steady breaths.

When to start: Many moms can begin this within days after birth if their provider agrees.

2. Pelvic Tilts (Lower Back Relief + Core Activation)

Why it helps:

• Relieves lower back stiffness from feeding and holding baby
• Gently activates deep abdominal muscles
• Helps restore natural alignment in your spine and pelvis

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Take a breath in, then exhale as you gently tilt your pelvis so your lower back presses into the floor.
3. Hold for 1–2 breaths, keeping your shoulders relaxed.
4. Return to neutral and repeat 10–12 times.

Tip: Try to move from your core and pelvis, not by squeezing your glutes really hard.

3. Heel Slides (Safe Core Strengthening Without Crunches)

Why it helps:

• Strengthens the deep core without crunches or sit-ups
• Can be safer for diastasis recti than traditional ab exercises
• Builds control and stability

How to do it:

1. Lie on your back with knees bent and feet flat.
2. Gently engage your core — think “light hug,” not “squeeze as hard as possible.”
3. Slowly slide one heel away from your body until your leg is almost straight.
4. Slide the heel back to the starting position.
5. Repeat 8–10 times on each side.

Avoid if: you see doming or bulging along the center of your abdomen. That’s a sign to pause and discuss with a professional.

4. Glute Bridges (Pelvic Stability + Back Strength)

Why it helps:

• Strengthens your glutes, which support your pelvis and lower back
• Improves hip stability
• Can help ease lower back pain over time

How to do it:

1. Lie on your back with knees bent, feet hip-width apart.
2. Engage your core slightly and squeeze your glutes.
3. Press through your heels to lift your hips a few inches off the floor.
4. Hold for 1–2 breaths at the top.
5. Lower slowly and repeat 10–15 times.

Optional progression: Once you feel stronger and more stable, you can try lifting one leg at a time — but only after your provider says it’s safe.

5. Postpartum Walking (Low Impact, High Benefits)

Why it helps:

• Boosts circulation and supports healing
• Improves mood and reduces stress
• Gently supports cardiovascular health
• Helps you get outside and reset mentally

How to do it:

• Start with 5–10 minutes per day, even if it’s just around your home.
• Increase time gradually as your energy improves.
• Stroller walks, hallway laps, or quiet evening walks all count.

Important: If you notice heavier bleeding or a feeling of heaviness in your pelvis after walking, scale back and talk to your provider.

How Often Should You Do These Exercises?

Frequency: 3–4 days per week is plenty in the early months.

Duration: 10–20 minutes per session is enough to see benefits without overloading your body.

Tips for success:

• Move slowly and with intention — no rushing.
• Focus on breathing instead of “pushing through.”
• Stop if you feel pain, dizziness, or pressure.
• Remember that progress can be very gradual and that’s okay.

When to Talk to a Doctor or Specialist

It’s always okay — and smart — to slow down and ask for help. Pause exercise and reach out to your doctor, midwife, or a pelvic floor physical therapist if you experience:

• Sharp or worsening pelvic, back, or abdominal pain
• A sense of heaviness or “falling out” in your pelvic area
• Significant doming or bulging along the center of your belly
• Bleeding that becomes heavier with activity
• Dizziness, nausea, or shortness of breath

Final Thoughts: Gentle Movement Is Still Real Progress

Postpartum workouts aren’t about “earning your body back” — they’re about reconnecting with it. Each slow breath, tilt, slide, bridge, and walk is a small step toward feeling more stable, strong, and at home in your body again.

When you’re ready to learn more about the bigger picture of recovery — including timelines and nutrition — explore our main guide: Postpartum Body Recovery for First-Time Moms.