Gentle Workouts for New Moms to Regain Strength

Welcoming a new baby is a joyful experience, but it also brings many changes to a mother’s body and daily routine. After childbirth, the body needs time and care to heal, yet many new moms also wish to regain their strength, energy, and confidence. Gentle workouts designed for postpartum recovery can help in this journey by focusing on rebuilding the core, improving posture, and easing back into regular physical activity. These exercises are not about quick results but about nurturing the body safely and gradually. Workouts that involve stretching, light strength training, and mindful movements also provide mental relaxation, which is just as important as physical recovery. For new moms, even short routines can make a big difference in energy levels and overall well-being. In this blog, we will explore simple and safe workout ideas that can help new mothers strengthen their bodies, rebuild stamina, and feel more balanced in their new role.

Safety First: When and How to Begin

Before jumping into any workouts, it is crucial to consider timing and safety:

1. Getting medical clearance, especially after a surgical delivery, is important.
   
   
2. In the first days or weeks after birth, focus mainly on gentle movements, walking, and pelvic floor work.
   
   
3. Avoid high-impact exercises, heavy lifting, or intense core work until your body is fully recovered (typically 8–12 weeks or more).
   
   
4. Monitor for pain, discomfort, or urinary leakage; these may signal that you need more rest or guidance.
   
   
5. Always warm up gently and cool down with stretching or controlled breathing.

With that in mind, here are workout ideas grouped by postpartum stages, along with tips for safety and progression.

Gentle Workouts by Stage

Phase A: First Weeks (0 to ~6 weeks)

During this time, your body is in the process of healing. The aim is to mobilize gently, reduce stiffness, and support core and pelvic floor awareness.

1. Pelvic floor “squeezes” (basic Kegels)

1. Sit or lie down in a comfortable position.
   
   
2. Imagine you are gently lifting and squeezing the muscles around the vagina and anus, as if stopping a small flow of urine.
   
   
3. Hold for 3–5 seconds, then relax.
   
   
4. Repeat 8–15 times, several times a day.
   
   
5. This is among the safest moves to begin early on.

2. Deep belly breathing with core draw-in

1. Lie on your back or sit, with knees bent or legs relaxed.
   
   
2. Inhale deeply, expanding your belly outward.
   
   
3. As you exhale, draw your lower belly gently inward toward your spine.
   
   
4. Hold the contraction briefly (2–3 seconds), then release.
   
   
5. Repeat 8–10 times.
   
   
6. This helps reconnect your core and improve stability.

3. Cat–Cow stretch

1. On your hands and knees (tabletop position), inhale as you arch your back (dropping belly) and look upward (Cow).
   
   
2. Exhale as you round your back toward the ceiling, tucking your chin and belly (Cat).
   
   
3. Move slowly and gently, synchronizing with your breath.
   
   
4. Repeat 8–10 cycles.
   
   
5. This supports spinal mobility and reduces back tension.

4. Heel slides

1. Lie on your back with knees bent and feet flat.
   
   
2. Engage your core slightly and press your lower back into the floor.
   
   
3. Slide one foot along the floor, straightening the leg, then bring it back.
   
   
4. Alternate sides, doing 8–10 slides each leg, for 1–3 sets.
   
   
5. This is a gentle core and hip exercise.

5. Glute bridges (modified)

1. Lie on your back with your knees bent and feet flat.
   
   
2. Engage your core, then gently lift your hips a few inches (not full height), squeezing your glutes.
   
   
3. Hold briefly, then lower with control.
   
   
4. Do 8–12 reps, 1–2 sets.
   
   
5. This activates your glutes and supports posture.

Phase B: Around 6 to 12 Weeks

Once you receive doctor clearance (commonly at a 6-week checkup) and feel comfortable, you can increase the variety and challenge a bit. However, still avoid high-impact or aggressive core work.

Here are some options you might introduce:

6. Bird Dog (on hands and knees)

1. From the tabletop, engage your core.
   
   
2. Extend your right arm forward while lifting your left leg back (keeping your hips level).
   
   
3. Pause, then return to start.
   
   
4. Alternate sides, doing 8–10 reps per side, 1–2 sets.
   
   
5. This improves balance, spinal stability, and core coordination.

7. Side-lying leg lifts / Clamshells

1. Lie on your side, knees bent or slightly straight.
   
   
2. Keeping your hips steady, lift the top leg or open your knees (for a clamshell).
   
   
3. Do 10–15 reps, 1–2 sets each side.
   
   
4. This strengthens the hips, glutes, and pelvic area.

8. Wall-supported squats

1. Stand with your back against a wall, feet away.
   
   
2. Slowly slide down into a gentle squat (with knees slightly bent), then push back up.
   
   
3. Keep core engaged and back straight.
   
   
4. Do 8–12 reps, 1–2 sets.
   
   
5. Squats help regain strength in the hips and legs while being relatively safe.

9. Scapular wall slides/shoulder mobility

1. Stand or sit facing a wall, with your elbows bent and your hands touching the wall.
   
   
2. Slide your arms upward as far as comfortable, then slide back down.
   
   
3. Keep shoulder blades controlled.
   
   
4. Do 8–12 reps.
   
   
5. This helps correct posture (often rounded shoulders from baby holding) and strengthens the upper back.

10. Heel raises / calf raises

1. Stand near a wall or chair for support.
   
   
2. Rise onto the balls of your feet, then lower back down.
   
   
3. Do 10–15 reps, 1–2 sets.

This strengthens calves and supports walking and balance. In this phase, you can also increase the length or frequency of your walks, or introduce gentle, low-impact cardio (such as stationary cycling) if your body allows.

Phase C: After ~12 Weeks and Beyond

If your body feels well, and your healthcare provider gives the go-ahead, you may introduce more challenging moves, gradually building strength and endurance.

11. Modified planks/side planks (on knees)

1. Start with forearm plank on knees (not toes).
   
   
2. Keep your back straight and core engaged, hold 10–20 seconds, then rest.
   
   
3. Side planks on knees similarly.
   
   
4. Progress slowly.
   
   
5. This builds deeper core strength without overstressing your midsection.

12. Dead bug (slow and controlled)

1. Lie on your back, with your arms pointing toward the ceiling and your knees bent (in a tabletop position).
   
   
2. Engage core.
   
   
3. Slowly lower one leg and opposite arm toward the floor, then return.
   
   
4. Alternate sides, 6–10 reps per side, 1–2 sets.
   
   
5. This is a controlled core stabilization exercise.

13. Step-ups or low bench step

1. Use a low stable platform (or step).
   
   
2. Step one foot up, then bring the other foot up. Step down likewise.
   
   
3. Do 8–12 reps per leg, 1–2 sets.
   
   
4. This strengthens legs and improves balance.

14. Light resistance work for arms

1. Use light resistance (body weight or mild weights) for shoulder raises, biceps curls, and triceps dips (on a chair).
   
   
2. Keep movements slow and controlled.
   
   
3. Do 8–12 reps, 1–2 sets.
   
   
4. This helps rebuild upper body strength after carrying a baby, feeding, and performing other tasks that require lifting and carrying.

15. Walking, low-impact cardio, and slow jogging (if ready)

1. Continue increasing walking pace and duration.
   
   
2. If your body allows it and you have no symptoms (such as pain or leakage), you may try slow jogging or mild impact intervals.
   
   
3. Increase load gradually.
   
4.  Always monitor for signs of overload.

To conclude, regaining strength after childbirth is a process, not a sprint. As a new mother, your body has done something miraculous, and it deserves patience, respect, and gentle care. By beginning with safe, simple movements and gradually introducing more challenging exercises, you can rebuild strength in your core, back, hips, legs, and upper body. The key is consistent, small steps, even brief sessions, performed with care and awareness. Throughout this journey, be kind to yourself. Some days you will move more easily, and on others your energy may be low. Progress may feel slow, but every bit helps. Remember: healing, recovery, and strength all take time. Keep in tune with your body, rest when needed, and celebrate your wins. With time and mindful effort, you will rediscover your strength, feel more empowered, and support your life as a busy mom with greater resilience and well-being.