Bringing a little one into the world is no small feat, and as a new mom, you’re probably wondering how to start feeling like yourself again. The good news? Safe postpartum workouts can help you regain your strength and energy without pushing your body too hard. Whether you’re eager to ease back into exercise or just looking for some gentle ways to move, these 10 workouts are designed with your recovery in mind. From pelvic floor exercises to low-impact cardio, we’ve got you covered on this journey back to feeling strong and healthy, one step at a time.
1. Bird Dog Hold
The Bird Dog Hold is a fantastic core-strengthening exercise that’s gentle on your postpartum body.
- Start on all fours, extending one arm forward while extending the opposite leg back.
- Hold for a few seconds, then switch sides. This move helps improve balance and strengthens the lower back, making it perfect for post-baby core recovery.
2. Cat-Cow Stretch
The Cat-Cow Stretch is a soothing, low-impact exercise that stretches the spine and relieves tension in the back.
- Begin on all fours, arching your back (Cat) and then slowly dropping your belly towards the floor (Cow).
- This gentle flow is ideal for easing back pain and improving spinal flexibility after childbirth.
3. Child’s Pose to Cobra
Child’s Pose to Cobra is a great way to stretch out your body and release any built-up tension.
- Start in Child’s Pose, with your knees wide and arms stretched forward.
- Then, flow into Cobra by pressing your chest forward and lifting your upper body off the ground.
- This stretch is particularly beneficial for your lower back and shoulders, helping you recover your posture.
4. Glute Bridge Chest Press
The Glute Bridge Chest Press combines core and glute activation with upper body strength.
- Lie on your back with knees bent, lifting your hips into a bridge while pressing a light weight upwards.
- This full-body move is safe for postpartum recovery and helps tone the glutes, chest, and core.
5. Low Lunge Twist (each side)
The Low Lunge Twist targets your hips and core while improving flexibility.
- Begin in a low lunge position, with one foot forward and the other leg extended back.
- Twist your torso towards your front leg, placing the opposite hand on the floor.
- This exercise gently stretches your hips and back, promoting mobility and core strength.
6. Side-Lying Hip Clam (each side)
The Side-Lying Hip Clam is excellent for strengthening your glutes and hips, which are crucial for stabilizing your pelvis post-pregnancy.
- Lie on your side with knees bent, keeping your feet together while lifting your top knee.
- This simple yet effective exercise helps restore stability and strength in the pelvic area.
7. Kneeling Push-Up
Push-Ups are a classic exercise, and the kneeling version is perfect for new moms.
- Start on your knees and hands, keeping your body in a straight line from head to knees.
- Lower your chest towards the ground, then push back up.
- This move strengthens your chest, arms, and core without straining your postpartum body.
8. Squat to Sky Punch
The Squat to Sky Punch combines lower body strength with a burst of cardio.
- Begin in a squat position, then rise up while punching towards the sky.
- This move is a fun way to engage your entire body, boosting your heart rate and building strength in your legs, glutes, and arms.
9. Flutter Kicks
Flutter Kicks are a gentle yet effective way to engage your lower abs.
- Lie on your back with your hands under your hips, then lift your legs slightly off the ground and alternate kicking them up and down.
- This exercise is perfect for rebuilding core strength after childbirth.
10. Hamstring Stretch (each side)
Finish your workout with a relaxing Hamstring Stretch.
- Lie on your back and extend one leg towards the ceiling, holding onto your calf or thigh.
- This stretch helps improve flexibility in your hamstrings and lower back, relieving tightness and aiding in recovery.