Recovering from Pregnancy & Postpartum: Best Exercises for New Moms

Walking

Walking is one of the safest and easiest ways to reintroduce movement into your routine after giving birth.

Benefits:

Boosts circulation and energy levels.

Helps improve mood and reduce stress.

Can be done with a stroller for added convenience.

Tip: Start with 10-15 minutes and gradually increase duration based on comfort.

Pelvic Floor Exercises (Kegels)

Pregnancy and delivery can weaken pelvic floor muscles, leading to issues such as incontinence. Strengthening these muscles is crucial for recovery.

Benefits:

Improves bladder control.

Supports core stability.

Reduces risk of pelvic organ prolapse

Tip: Contract and hold the pelvic muscles for a few seconds, then release. Repeat 10-15 times daily.

Core Engagement & Deep Breathing

Before jumping into traditional ab workouts, focus on deep breathing exercises to activate the core muscles and diaphragm.

Benefits:

Helps restore core strength safely.

Reduces postpartum abdominal separation (diastasis recti).

Improves posture and stability.

Tip: Lie on your back, inhale deeply, and engage your core as you exhale. Perform slow, controlled breaths for 5-10 minutes daily.

Postpartum Yoga & Stretching

Yoga helps improve flexibility, relieve tension, and promote relaxation, making it an excellent choice for new moms.

Benefits:

Reduces stress and promotes mental well-being.

Improves posture, especially for moms experiencing back pain.

Enhances flexibility and blood circulation.

Tip: Focus on gentle poses like Child’s Pose, Cat-Cow, and Seated Forward Fold.

Bodyweight Strength Training

Light resistance exercises help rebuild strength, particularly in areas that weaken during pregnancy, such as the core, glutes, and back.

Examples:

Squats: Strengthens legs and core.

Glute Bridges: Engages pelvic floor and lower back.

Wall Push-ups: Builds upper body strength without strain.

Tip: Perform 2-3 sets of 10-12 repetitions, focusing on slow, controlled movements.

Swimming

Swimming is a low-impact exercise that provides a full-body workout while being gentle on the joints.

Benefits:

Strengthens muscles without excessive strain.

Reduces swelling and improves circulation.

Promotes relaxation and stress relief.

Baby & Mom Workouts

Incorporating your baby into workouts can be a fun and practical way to bond while staying active.

Examples:

Baby-wearing squats and lunges.

Stroller walks or jogs.

Gentle yoga stretches while holding or engaging with your baby.

Safety Tips for Postpartum Exercise

Wait for Clearance: Always get approval from your doctor before starting any postpartum exercise routine, especially if you had a C-section or complications.

Start Slow & Listen to Your Body: Avoid pushing through pain or discomfort.

Stay Hydrated & Eat Well: Proper nutrition supports energy levels and recovery.

Be Mindful of Diastasis Recti: Avoid intense abdominal exercises like crunches if you have abdominal separation.

Rest & Recover: Your body is healing—prioritize rest and self-care.

Final Thoughts

Postpartum exercise isn’t about rushing back into shape—it’s about healing, regaining strength, and feeling good in your body again. By choosing safe, gentle workouts, new moms can gradually rebuild fitness while embracing the joys of motherhood.