Becoming a mum is one of the most beautiful life experiences but it also comes with major physical changes. After giving birth, your body needs time, care, and gentle movement to heal and regain strength. Below you’ll find a list of safe and effective postpartum exercises you can start once your healthcare provider gives you the go-ahead. Always listen to your body and stop if you feel pain or discomfort.
💚 1. Walking – A Gentle Start
Walking is one of the simplest but most beneficial exercises in the early postpartum period. It helps bring fresh air, supports cardiovascular health, and lifts your mood. You can take short walks with your baby in the stroller and gradually increase your pace and distance over time.
💚 2. Pelvic Floor Exercises (Kegels)
Pregnancy and childbirth often weaken pelvic floor muscles. Kegel exercises are essential for strengthening them again:
Tighten the muscles you would use to stop urine flow.
Hold for 3–5 seconds, then relax.
Repeat 10–15 times — aim for several sets a day.
These help with bladder support and overall core stability.
💚 3. Deep Core Breathing
Diaphragmatic breathing gently activates your deep core muscles, a foundational step in rebuilding strength.
Lie on your back with knees bent.
Place your hands on your belly.
Inhale deeply, letting your belly rise.
Exhale while pulling your belly button toward your spine.
Repeat this several times to retrain your core safely.
💚 4. Pelvic Tilts
Pelvic tilts help ease lower back discomfort and engage your abs:
Lie on your back with knees bent.
Flatten your lower back to the floor by tightening your abs and gently tilting your pelvis.
Hold for a few seconds, then relax.
Repeat 10–15 times.
💚 5. Glute Bridges
These help strengthen your glutes, hamstrings, and core:
Lie on your back with knees bent.
Lift your hips toward the ceiling.
Hold for a moment, then slowly lower down.
Repeat in sets of 10–15 reps.
💚 6. Modified Core Moves (Planks & Side Planks)
Once you feel ready and have clearance (often ~6 weeks postpartum), gentle core work like modified planks can be helpful:
Start on your knees rather than toes.
Keep your spine neutral.
Hold for short intervals (10–30 seconds to start).
Avoid high-impact core exercises like crunches until your body is fully healed, as they can worsen diastasis recti (abdominal separation).
You can also find a great tutorial ▶️ here
🌺 Tips for Progression 🌺
✔ Start slowly and focus on form.
✔ Aim to strengthen smaller muscle groups before moving to more intense full-body workouts.
✔ Always get your doctor’s clearance before starting a postpartum fitness routine, especially after a C-section or complicated delivery.
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🐣 For Your Baby 🐣 
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