Top 10 Safe Exercises for New Moms Postpartum
A Beginner’s Guide to Easing Back into Fitness
Getting back into fitness after childbirth can feel overwhelming, especially with the demands of motherhood and the changes your body has gone through. Whether you’ve had a vaginal delivery or a C-section, starting with safe and gentle exercises can help you rebuild strength, improve energy levels, and enhance your overall well-being. Here are 10 beginner-friendly exercises designed for new moms.
Things to Keep in Mind Before Starting
- Consult Your Doctor: Ensure you get the green light from your healthcare provider, especially if you’ve had complications or a C-section.
- Start Slowly: Your body needs time to heal, so focus on low-impact movements initially.
- Listen to Your Body: If you feel pain or discomfort, stop and reassess.
- Focus on Core and Pelvic Floor First: Rebuilding these areas is crucial postpartum, as they provide the foundation for more intense workouts later.
- Deep Belly Breathing
Why It’s Safe: Helps reconnect with your core and improve diaphragmatic function.
How to Do It:
Sit or lie down in a comfortable position.
Inhale deeply, letting your belly rise.
Exhale slowly, pulling your belly button toward your spine.
Repeat for 5–10 breaths.
- Pelvic Tilts
Why It’s Safe: Strengthens the lower back and engages the core gently.
How to Do It:
Lie on your back with knees bent and feet flat on the floor.
Flatten your back against the floor by tilting your pelvis upward.
Hold for a few seconds, then release.
Do 10–12 repetitions.
- Kegel Exercises
Why It’s Safe: Strengthens the pelvic floor, which often weakens during pregnancy and delivery.
How to Do It:
Contract your pelvic floor muscles as if you’re stopping the flow of urine.
Hold for 5–10 seconds, then release.
Perform 10 repetitions, gradually increasing duration as you strengthen.
- Glute Bridges
Why It’s Safe: Targets glutes and hamstrings while engaging the core.
How to Do It:
Lie on your back with knees bent and feet flat on the floor.
Press through your heels to lift your hips toward the ceiling.
Lower slowly and repeat 10–12 times.
- Heel Slides
Why It’s Safe: Gentle on the core and helps improve mobility.
How to Do It:
Lie on your back with knees bent.
Slide one heel out until the leg is straight, then slide it back.
Alternate legs for 10 repetitions on each side.
- Cat _Cow Stretch
Why It’s Safe: Relieves tension in the back and strengthens the spine.
How to Do It:
Start on all fours with wrists under shoulders and knees under hips.
Inhale, arching your back and lifting your head and tailbone (cow pose).
Exhale, rounding your back and tucking your chin (cat pose).
Repeat for 5–8 rounds.
- Side-Lying Leg Lifts
Why It’s Safe: Strengthens the hips and thighs without straining the core.
How to Do It:
Lie on your side with legs straight.
Lift the top leg upward, keeping it straight, and lower slowly.
Perform 10–12 repetitions per side.
- Seated Marching
Why It’s Safe: Gentle cardio to boost circulation and build stamina.
How to Do It:
Sit on a chair with feet flat on the floor.
Lift one knee toward your chest, then lower it back down.
Alternate legs for 1–2 minutes.
- Standing Side Steps
Why It’s Safe: Low-impact movement to improve balance and coordination.
How to Do It:
Stand with feet hip-width apart.
Step to the side with your right foot, then bring your left foot to meet it.
Repeat for 1–2 minutes, alternating directions.
- Wall Push-Ups
Why It’s Safe: Strengthens arms and chest without straining the core.
How to Do It:
Stand facing a wall, arms extended at shoulder height.
Place hands on the wall, slightly wider than shoulder-width.
Bend your elbows to bring your chest toward the wall, then push back.
Perform 8–10 repetitions.
When to Progress
Once you feel stronger and more comfortable, you can gradually add intensity and incorporate exercises like squats, light resistance training, and low-impact cardio such as walking or swimming.
Final Tips for Postpartum Fitness
Stay hydrated and prioritize rest.
Don’t compare your progress to others—every recovery journey is unique.
Make exercise enjoyable by involving your baby in walks or stretches.
Celebrate small wins, like improved energy or reduced aches.
Easing back into fitness postpartum is about more than just regaining strength—it’s a step toward feeling good in your body and embracing the incredible journey of motherhood.
