Becoming a mother is an incredible experience, but it also comes with its own set of physical and emotional challenges. One of the most significant physical changes new moms face is the postpartum body. During pregnancy, the body undergoes significant changes to support the growth of a baby, and after childbirth, it needs time and support to recover fully. One way to aid in this recovery process is through postpartum workouts.

Postpartum workouts are exercises specifically designed to support new moms' bodies as they recover from pregnancy and childbirth. These workouts help to strengthen the core and pelvic floor muscles, improve posture, reduce back pain, and promote overall well-being. In this article, we will explore the benefits of postpartum workouts, what exercises are safe and effective for new moms, and how to get started.

Benefits of Postpartum Workouts

Postpartum workouts offer a range of benefits for new moms. Here are just a few:

Improved Physical Health

Postpartum workouts can help new moms regain their physical strength, improve their posture, and reduce back pain. According to a study published in the Journal of Women's Health Physical Therapy, "Physical exercise intervention improved functional fitness and decreased low back pain in postpartum women."

Better Mental Health

New moms often face challenges with their mental health, such as postpartum depression and anxiety. Exercise has been shown to reduce symptoms of depression and anxiety and improve overall mood. A study published in the Journal of Midwifery & Women's Health found that "women who participated in an exercise program reported lower levels of depressive symptoms."

Support for Breastfeeding

Breastfeeding can be physically demanding for new moms. Postpartum workouts can help strengthen the muscles needed for breastfeeding and improve overall lactation. According to a study published in the Journal of Obstetric, Gynecologic, & Neonatal Nursing, "Engaging in a physical exercise program postpartum may lead to improvements in breastfeeding."

Faster Recovery

Postpartum workouts can help new moms recover faster by strengthening the core and pelvic floor muscles. Strong muscles in these areas can help prevent issues like incontinence and pelvic organ prolapse. According to the American College of Obstetricians and Gynecologists, "regular physical activity can help you feel better, reduce stress, and recover more quickly after childbirth."

Safe and Effective Postpartum Exercises

Before beginning any postpartum workout, it's important to consult with a healthcare provider. They can provide guidance on what exercises are safe and appropriate based on your individual needs and recovery process. Here are some safe and effective postpartum exercises to consider:

Pelvic Tilts

Pelvic tilts are a gentle exercise that can help strengthen the abdominal muscles, improve posture, and reduce back pain. Start by lying on your back with your knees bent and feet flat on the floor. Inhale deeply, and as you exhale, tilt your pelvis toward your belly button. Hold for a few seconds and release.


Kegels are an essential exercise for new moms, as they help to strengthen the pelvic floor muscles. These muscles support the bladder, uterus, and rectum and can be weakened during pregnancy and childbirth. To do kegels, simply contract the muscles you would use to stop the flow of urine. Hold for a few seconds and release.

Modified Planks

Planks are a great way to strengthen the core muscles, but traditional planks can be too intense for new moms. Modified planks, however, can offer the same benefits without the added strain. Start by getting into a push-up position, but instead of lowering yourself down, hold the position for a few seconds.

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