Discover 8 expert-approved postpartum exercises to safely rebuild strength, support recovery, and boost energy after childbirth.
Getting back into exercise after giving birth? These 8 expert-backed postpartum exercises are ideal for healing, strength, and mood—perfect for new moms easing back into fitness.
1. Kegels (Pelvic Floor Contractions)
Contract and release your pelvic floor muscles like you're stopping the flow of urine. Hold for 3–5 seconds and release. Repeat 10–15 times, 2–3 times a day. This helps with bladder control and core support.
2. Diaphragmatic Breathing + Heel Taps
Lie on your back, knees bent. Breathe deeply into your belly while slowly tapping one heel to the floor at a time. This reactivates deep core muscles safely.
3. Pelvic Tilts
From a supine or hands-and-knees position, tilt your pelvis upward, tucking your tailbone, then return. This engages the lower abs and eases back pain.
4. Glute Bridges
Lie on your back, knees bent. Lift your hips and squeeze your glutes at the top. Improves pelvic stability and counteracts the effects of prolonged sitting.
5. Bird Dogs
Start on all fours, then extend the opposite arm and leg. Hold for a few seconds, then switch sides. Excellent for posture and spinal stability.
6. Clamshells
Lie on your side with knees bent, feet together. Open the top knee without moving your pelvis. This strengthens the glutes and hips, aiding pelvic alignment.
7. Scapular Wall Slides
Stand with your back against a wall and arms in a 'W' shape. Slide arms up into a 'V' then back down. Eases shoulder tension from baby carrying.
8. Low-Impact Cardio (Walking, Swimming)
Start with short walks or gentle swims within days post-birth. Gradually build intensity to boost energy, mood, and help prevent postpartum depression.
Sample Weekly Progression Plan
| Phase | Weeks Postpartum | Focus |
|---|---|---|
| Phase 1 | 1–6 weeks | Breathing, pelvic tilts, walking |
| Phase 2 | 6–12 weeks | Kegels, bridges, clamshells |
| Phase 3 | 12+ weeks | Moderate cardio, light resistance |
Why These Exercises Matter
- Pelvic health: Prevents incontinence and prolapse.
- Core strength: Supports posture and reduces back pain.
- Mental well-being: Exercise helps with sleep, mood, and stress relief.
Tips for Safe Recovery
- Always get medical clearance before starting any program.
- Focus on slow, controlled movement—not intensity.
- If you feel pain, pressure, or leakage, stop and consult a pelvic health physiotherapist.
Want more guidance on safe workouts after baby? Check out exercise benefits during pregnancy and mental health tips for new moms.
Conclusion
Start with Kegels, breathing exercises, and walking—then work your way up to bridges, bird dogs, and cardio. These gentle postpartum exercises help your body heal and rebuild the right way.
Explore more on postpartum nutrition and finding balance as a new parent.