After childbirth, new mothers often find themselves eager to return to physical activity to regain strength, energy, and fitness. Postpartum exercise offers a range of benefits beyond physical fitness, including mental well-being, stress relief, and improved mood. However, knowing where to start and which exercises are safe is essential, as a woman’s body undergoes significant changes during pregnancy and childbirth. This guide explores gentle, effective exercises tailored to the needs of postpartum mothers.
Understanding Postpartum Exercise Needs
It’s important to recognize that postpartum exercise is about gradually rebuilding strength and supporting recovery, rather than jumping into intense workouts. Most health experts recommend waiting six weeks after delivery (and longer for C-sections) before beginning a routine. Always consult your healthcare provider to determine when it’s safe for you to start.
1. Pelvic Floor Exercises: The Foundation
Why It’s Important: The pelvic floor muscles stretch and weaken during pregnancy and childbirth, and they need targeted attention to recover strength and function. These exercises help reduce postpartum incontinence and support core stability.
Exercises:
- Kegels: Contract your pelvic floor muscles (like you’re stopping urine flow) for 5–10 seconds, then release. Repeat 10–15 times.
- Bridge Pose: Lying on your back, bend your knees and lift your hips toward the ceiling, engaging your pelvic floor and glutes. Hold for a few seconds and release. Repeat for 10–15 reps.
Tip: Make pelvic floor exercises a habit by integrating them into daily routines, like feeding your baby or during diaper changes.
2. Deep Belly Breathing with Abdominal Bracing
Why It’s Important: After pregnancy, abdominal muscles can weaken, and some mothers experience diastasis recti (separation of abdominal muscles). Deep belly breathing helps rebuild core stability by engaging the transverse abdominis—the body’s natural “corset.”
Exercise:
- How to Perform: Lie on your back with knees bent, hands resting on your belly. Breathe deeply, expanding your belly. As you exhale, pull your belly button in toward your spine, feeling the core muscles engage. Hold for a few seconds, then relax. Repeat for 10 reps.
Note: Focus on slow, controlled breaths to activate your core fully.
3. Walking: Gentle Cardio to Get Moving
Why It’s Important: Walking is low-impact, accessible, and helps increase circulation, energy levels, and mood. It’s a perfect entry point to reintroduce cardiovascular activity without overloading the body.
Exercise:
- Starting Routine: Begin with a 10-15 minute walk around your neighborhood, gradually increasing to 30 minutes or more as you build stamina.
- Tips: Consider pushing a stroller or inviting a friend for added motivation. Walking on varying terrain can also add subtle challenges as your strength returns.
Pro-Tip: Listen to your body. If you feel any pain or discomfort, pause and try again another day.
4. Wall Sits: Lower Body Strengthening
Why It’s Important: Wall sits target the legs and glutes, which are essential for the physical demands of parenting, like carrying a baby and performing daily tasks. Plus, they’re easy to perform anywhere and can be adjusted in intensity.
Exercise:
- How to Perform: Stand with your back against a wall and slide down into a sitting position, with your knees bent at a 90-degree angle. Hold for 20–30 seconds and release. Repeat for 3–5 reps, gradually increasing the duration as you gain strength.
Modification: To ease into wall sits, start by not squatting as low, then work your way down over time.
5. Bird Dog: Core and Balance Exercise
Why It’s Important: Bird dog exercises engage the core, glutes, and lower back, promoting stability and coordination. This exercise is especially helpful for mothers with diastasis recti as it’s gentle yet effective.
Exercise:
- How to Perform: Start on all fours, with wrists under shoulders and knees under hips. Extend your right arm forward and your left leg back, keeping your back flat. Hold for a few seconds, then switch sides. Repeat for 10–15 reps per side.
Tip: Focus on controlled movements rather than speed for maximum benefit.
6. Side-Lying Leg Lifts: Targeting the Hips and Glutes
Why It’s Important: The hips and glutes often need strengthening after childbirth, as they support core stability and reduce lower back pain. Side-lying leg lifts are a gentle way to engage these muscles without strain.
Exercise:
- How to Perform: Lie on one side with your legs stacked. Lift the top leg slowly to about 45 degrees, hold, then lower it down. Perform 10–15 reps on each side.
Modification: For added intensity, try incorporating a resistance band around your legs just above the knees.
7. Cat-Cow Stretch: Spinal Mobility and Core Engagement
Why It’s Important: This yoga-inspired stretch helps relieve tension in the lower back, which can be especially beneficial for new mothers dealing with the aches and pains associated with carrying a baby.
Exercise:
- How to Perform: On all fours, inhale as you arch your back, lifting your head and tailbone (Cow Pose). Exhale as you round your back, tucking your chin toward your chest (Cat Pose). Repeat for 10–15 reps.
Benefit: This exercise can also provide a quick stress release and can be done with your baby nearby.
8. Standing Push-Ups: Arm and Chest Strength
Why It’s Important: Upper body strength is crucial for the frequent lifting and carrying involved in caring for a baby. Standing push-ups are an effective way to ease into upper body training without overloading your muscles.
Exercise:
- How to Perform: Stand facing a wall, arms at shoulder height. Place your hands on the wall and step back slightly. Bend your elbows to bring your chest toward the wall, then push back. Aim for 10–15 reps.
Tip: As you grow stronger, you can progress to traditional push-ups or knee push-ups on the floor.
9. Seated Marches: Low-Impact Cardio and Leg Strength
Why It’s Important: Seated marches offer a simple way to build strength and mobility in the legs while adding a bit of cardio. They’re also easily done at home, even while holding your baby.
Exercise:
- How to Perform: Sit on a chair with feet flat on the ground. Lift one knee toward your chest, lower it, and repeat with the other leg. Alternate for 1–2 minutes, focusing on controlled movements.
Variation: For an added challenge, hold a small weight in each hand and march while lifting the weights up and down.
Tips for a Safe and Enjoyable Postpartum Exercise Routine
- Listen to Your Body: Rest is a crucial part of postpartum recovery. Don’t push yourself if you’re fatigued or uncomfortable.
- Set Realistic Goals: Begin with short sessions and gradually increase time or intensity. Aim for consistency rather than intensity.
- Hydrate and Nourish: Proper hydration and nutrition are key, especially if you’re breastfeeding.
- Incorporate Baby: Some exercises can be done while holding or near your baby, adding bonding time to your fitness routine.
- Practice Self-Compassion: Your body has done an incredible job; give yourself time to rebuild without pressure.
Final Thoughts
Postpartum exercise should focus on gentle, supportive movements that help mothers reconnect with their bodies. Prioritizing core stability, pelvic floor health, and gradual strength building will lay a foundation for long-term wellness. Whether you’re starting with five minutes or working up to longer routines, every step is a positive move towards renewed strength and energy. Remember to celebrate each small victory and honor the amazing journey your body has been through.