Postpartum exercises after birth aren’t about “bouncing back.” It’s aboutreconnecting with yourself, gently rebuilding strength, and creating space to feel good in your new skin — all while soaking up moments with your sweet little one.
Whether it’s a few calming stretches or a light dance party in your living room, postpartum movement offers meaningful benefits for both your body and your bond with your baby.
Having a postpartum exercise plan will help you get started. Today’s blog includes plenty of exercise ideas to get you started. Let’s dive in!
Before you start any postpartum exercise routine, here are a few simple, supportive tips to make sure you feel safe, prepared, and confident.
Most new moms need to wait6–8 weeks postpartum before beginning any structured exercise, especially after aC-section or a complicated delivery. But everybody is different, so check in with your OB or midwife before starting anything beyond light stretching or walking.
This isn’t about jumping into high-impact workouts — it’s about reconnecting with your body in small, loving ways. Start with gentle movements and listen to your cues. If something feels off, skip it. If your body says rest, that’s exercise, too.
You’re not on anyone else’s timeline. Don’t let social media trick you into thinking there's a “right” way to heal or “bounce back.” Progress in motherhood looks like showing up for yourself in small ways, consistently.
Lay out a soft mat, clear the area of any hazards, and keep your baby comfortably nearby — or wear them securely in a carrier if your movements allow. Keep essentials like a burp cloth, water bottle, and pacifier within reach.
Especially if you're breastfeeding, make sure you’re drinking plenty of water, eating nourishing meals, and giving yourself grace. Your energy is precious, and movement should replenish you, not drain you.
This isn’t about perfection — it’s about presence. Start small, stay kind to yourself, and remember that you’re already doing enough. Every breath, every stretch, and every shared giggle with your baby counts.
Before jumping into any movement, it’s important to ease your body in — especially in thoseearly postpartum weeks. A gentle warm-up helps wake up tired muscles, improve circulation, and get you in tune with your breath and body. And the best part? Your baby can be right there with you, turning warm-up time into bonding time.
Here are a few simple, feel-good warm-up moves you can do with your baby beside you, on your chest, or nearby on a soft blanket:
Sit or stand tall with your shoulders relaxed and your spine long.
Inhale slowly through your nose, filling your belly.
Exhale through your mouth, gently drawing your belly button in.
Do this for 5–10 breaths to reconnect with your core and calm your nervous system.
If your baby is lying on your chest or in your arms, let them feel your breath rise and fall. Your rhythm is their comfort.
Roll your shoulders gently forward and backward to loosen tension.
Tilt your head side to side, holding each stretch for a few seconds.
You’ve been carrying and feeding a baby — your neck and shoulders deserve some love!
Sing to your little one while you stretch or make eye contact to keep them engaged.
While seated or standing, raise one arm and reach gently overhead to the opposite side.
Slowly twist your torso to one side, keeping your spine long and shoulders soft.
These stretches help open up your sides and lower back, areas that can get tight postpartum.
Let your baby watch or lay them on your lap as you move—they’ll love the flow and attention.
Lie on your back withyour knees bent and feet flat on the floor.
Hold your baby securely and gently lift them up above your chest.
Smile, coo, or sing while slowly lifting and lowering them for 5–10 reps.
This move not only warms up your arms and core but also brings on giggles—a win for both of you!
Warm-ups don’t need to be long or fancy. A few slow, mindful movements go a long way in preparing your body and setting the tone for a joyful, connected postpartum workout. Remember, this is about feeling good, not doing it perfectly.
Pregnancy and birth have a major impact on your core andpelvic floor. These muscles are the foundation of your strength, stability, and daily movement. Rebuilding them gently and intentionally can help you feel more grounded, reduce back pain, and support bladder control.
Here are a few safe, effective core and pelvic floor exercises to ease back into movement while bonding with your little one:
Lie on your back with your knees bent and feet flat on the floor.
Place your baby gently on your lower belly or hold them across your hips (if they’re steady and you’re cleared by your provider).
As you exhale, engage your lower abs and tilt your pelvis upward, flattening your lower back against the floor.
Inhale to return to neutral.
Repeat for 10–12 slow reps.
This gentle move helps re-engage your deep core muscles and stabilize your spine, all while giving your baby a fun ride.
Sit tall or lie on your back in a comfortable position.
Inhale deeply, relaxing your pelvic floor.
Exhale slowly while gently lifting and squeezing your pelvic floor muscles.
Hold for a few seconds, then release.
Repeat 10 times, focusing on control, not force.
Pair this with quiet bonding time; rock your baby, sing softly, or simply breathe together. Your baby doesn’t even need to know you’re working out!
Lie on your back with your knees bent and feet flat.
If your baby is small and can be safely supported, lay them on your lower abdomen.
Engage your core and lift your hips slowly off the floor into a gentle bridge.
Lower down with control and repeat for 8–10 reps.
This exercise activates your glutes, core, and pelvic floor while giving your baby a calming bounce. It’s also great for posture and back support.
Lie on your back with your knees bent and feet flat.
Engage your core, then slowly slide one heel forward until your leg is almost straight, then return.
Switch legs, repeating 10 times on each side.
To progress, try toe taps: lift both legs into a tabletop position, tap one toe to the floor, and switch.
Keep your baby lying safely next to you, talking or singing to them as you move. These gentle moves reconnect your mind and muscles without putting pressure on your healing body.
Once you’ve built a solid foundation with breathwork, core engagement, and pelvic floor healing, you might feel ready to add in some strength and toning exercises. These movements help you regain functional strength for lifting, carrying, and all the daily mama tasks that fill your new routine. And yes, you can still include your baby every step of the way.
These moves are gentle, effective, and designed to fit into a postpartum exercise plan that prioritizes connection, healing, and strength-building without needing fancy equipment or hours of free time.
Hold your baby securely against your chest or wear them in a properly fitted baby carrier.
Stand with feet hip-width apart and toes slightly turned out.
Lower into a slow, controlled squat, keeping your chest lifted and knees in line with your toes.
Press through your heels to return to standing.
Repeat for 10–12 reps.
Squats strengthen your legs, glutes, and core — plus, your baby will love the gentle up-and-down motion!
With baby securely in a wrap or carrier, step one foot forward and lower into a gentle lunge, keeping your front knee above your ankle.
Press back to standing and switch legs.
Complete 6–8 reps on each side.
Lunges build leg strength and stability while improving balance and posture — essentials for all that baby carrying and lifting you do daily.
Sit or stand with your baby facing you, holding them securely under their arms or at the torso.
Slowly lift them overhead and gently lower back down, maintaining eye contact and talking or singing to them as you move.
Repeat for 8–10 reps
This simple upper-body move tones your shoulders and arms while giving your baby a front-row seat to your strength.
Note: Skip this move if your baby doesn't have full head and neck control yet. You can swap in light dumbbells instead.
When you're ready to boost your energy and get your heart rate up, cardio and playful movement are the perfect additions to your postpartum exercise plan. Cardio doesn't have to mean treadmills and sweat sessions. In the postpartum phase, it's all about moving with joy, staying connected to your body, and including your baby in the fun.
Turn on your favorite playlist and hold your baby securely in your arms or wear them in a carrier.
Sway, bounce, step side-to-side, or groove.
Smile, laugh, and make it a full-body celebration — even for 5–10 minutes.
Dance is uplifting, mood-boosting, and an incredible way to bond while getting your body moving. Baby feels your rhythm and your joy.
Head outside with your baby in a sturdy, well-supported stroller.
Walk at a brisk pace, push uphill for extra resistance, or do light intervals if you're cleared and feel ready.
Add mini walking lunges or stop for a few bodyweight squats mid-route.
Fresh air, sunshine, and forward movement help clear your mind and energize your body — perfect ingredients for a healthy postpartum day.
Hold your baby close in a secure position or wrap.
March in place, bounce gently, or step side-to-side while engaging your core and breathing deeply.
Sing or talk to your baby as you move. They’ll love the rhythm and closeness.
These low-impact moves keep your body active, improve circulation, and give your baby the comforting movement they naturally enjoy.
Lie flat on your back with your knees bent and your baby resting safely on your chest.
Gently lift your baby overhead (arms straight but not locked), then lower them back to your chest.
Keep the movement slow and playful, with eye contact and lots of smiles.
This light strength-and-cardio combo works your arms and shoulders while making your baby feel like the star of the show.
Mama, you’re doing something amazing — showing up for your body, your baby, and your healing. As you ease into movement, reconnect with yourself, and build strength day by day, don’t forget to care for the woman behind it all: you.
At Sunflower Motherhood, we’re here to support you through every step of postpartum life. Our thoughtfully curated postpartum care packages are filled with comforting, nurturing essentials to help you recover, recharge, and feel truly cared for because you deserve the same love you give so freely.
Whether you're building your own self-care routine or looking to support a fellow new mom, explore our care packages designed to comfort, strengthen, and encourage every mama. Visit the Sunflower Motherhood website today to find the perfect postpartum care package for you.
