Real-world examples of low-impact workouts for postpartum recovery

Gentle, real-life examples of low-impact workouts for postpartum recovery

Let’s skip the theory and start where you are: tired, possibly sore, maybe still bleeding, and trying to figure out what movement is actually safe. Here are real-life examples of low-impact workouts for postpartum recovery that many new parents use in the first weeks and months.

Think of these as a menu, not a checklist. You do not need to do all of them. Pick one or two that feel doable and build from there.

Example of a very early postpartum “workout”: breath + alignment

In the first days and weeks (once your healthcare provider says gentle movement is okay), your workout might look almost invisible from the outside. That’s fine. Healing is still work.

A powerful example of a low-impact workout for postpartum recovery is a simple breath-and-alignment routine you can do in bed or on the couch:

Step-by-step: Diaphragmatic breathing with pelvic floor connection

• Lie on your back with knees bent or sit supported, feet on the floor.
• Rest your hands on your ribcage.
• Inhale through your nose, letting your ribs gently expand sideways and your belly soften.
• As you exhale, gently lift your pelvic floor (like stopping gas or urine), then lightly draw your lower belly in, as if zipping up snug jeans.
• Keep shoulders and jaw relaxed. No squeezing or clenching.

Try 5–10 slow breaths, once or twice a day. This tiny routine helps:

• Reconnect your brain to your core and pelvic floor
• Support recovery from pregnancy-related changes in breathing and posture
• Prepare your body for more challenging low-impact workouts later

The American College of Obstetricians and Gynecologists (ACOG) notes that many people can safely begin gentle movement like walking and pelvic floor work soon after birth, depending on how they feel and their provider’s guidance (ACOG).

Best examples of low-impact workouts for postpartum recovery at home

When you’re not sleeping much, getting to a gym is… optimistic. So let’s talk about the best examples of low-impact workouts for postpartum recovery you can do at home, no equipment, baby nearby.

1. Wall-supported squats

This is a great example of a low-impact workout for postpartum recovery that builds leg and glute strength without pounding your joints.

• Stand with your back against a wall, feet about hip-width apart and a step away from the wall.
• Slide down just a little, like you’re sitting on a very high stool. No need to go deep.
• Keep knees stacked over ankles, weight in your heels.
• Hold for 5–10 seconds, then slide back up.

Start with 5–8 repetitions, once a day. You can hold your baby in a carrier if it feels comfortable and your core feels supported.

2. Supported glute bridge

Glute bridges are one of the best examples of low-impact workouts for postpartum recovery because they target the backside—glutes and hamstrings—while also engaging the core.

• Lie on your back with knees bent, feet flat and hip-width apart.
• Exhale, gently engage pelvic floor and lower abs.
• Press through your heels to lift your hips a few inches off the floor.
• Pause for one breath, then lower slowly.

If you had a C-section, check with your provider and move slowly. You can place a pillow under your hips for extra comfort.

3. Modified bird dog (hands-and-knees core work)

This is a good example of low-impact core work for postpartum recovery that avoids crunches, which can stress a healing abdomen.

• Start on hands and knees, wrists under shoulders, knees under hips.
• On an exhale, gently engage pelvic floor and lower belly.
• Slide one leg straight back along the floor without lifting it; keep your hips level.
• Inhale and slide it back in. Switch sides.

Over time, you can progress to lifting the leg slightly or adding the opposite arm.

Walking: the most underrated example of low-impact postpartum exercise

If you’re looking for examples of low-impact workouts for postpartum recovery that don’t feel like “working out,” walking is your best friend.

You can:

• Walk around your home or hallway in 5-minute chunks.
• Do short stroller walks outside once you’re cleared and comfortable.
• Build up by adding a few minutes every few days, as long as your bleeding doesn’t increase and pain doesn’t spike.

Research continues to support walking as a safe, accessible way to improve cardiovascular health, mood, and sleep quality in postpartum people, especially when combined with social support (NIH).

Use walking as your “base layer” workout and sprinkle in the other examples.

Pelvic floor–friendly examples of low-impact workouts for postpartum recovery

Your pelvic floor has been through a lot—vaginal birth, C-section, or not. Pelvic floor–aware movement is one of the smartest examples of low-impact workouts for postpartum recovery you can practice.

Gentle pelvic floor lifts (beyond the basic Kegel)

Instead of hard, fast squeezes, think gentle, coordinated lifts:

• Sit or lie down comfortably.
• Inhale and let your pelvic floor soften.
• Exhale and imagine lifting the muscles around your vagina and anus like an elevator going up one floor.
• Release fully on your next inhale.

Aim for 5–10 reps, once or twice a day. If you feel pain, heaviness, or can’t tell what’s happening, that’s a sign to ask your provider for a referral to a pelvic floor physical therapist. The National Institutes of Health highlights pelvic floor rehab as a key part of postpartum care for many women (NIH).

Side-lying leg lifts

Another pelvic floor–friendly example of a low-impact workout for postpartum recovery:

• Lie on your side with knees slightly bent, head supported.
• Gently engage your core on an exhale.
• Straighten your top leg and lift it a few inches, then lower with control.

This targets hips and glutes, which help stabilize your pelvis and lower back.

Trendy but safe: 2024–2025 examples include short, snack-sized workouts

One of the biggest fitness trends in 2024–2025 is “exercise snacks” — tiny chunks of movement spread throughout the day instead of one long session. For postpartum life, this is gold.

Here are real examples of low-impact workouts for postpartum recovery using this approach:

• Morning: 5 minutes of diaphragmatic breathing and pelvic floor work while baby is on a playmat.
• Midday: 5 minutes of walking around your block or up and down the hallway.
• Afternoon: 5 minutes of wall squats and glute bridges.
• Evening: 5 minutes of gentle stretching for your chest, hips, and back.

That’s 20 minutes of low-impact movement without ever changing into fancy workout clothes.

Short, frequent movement can improve energy and mood, which matters in a season when postpartum depression and anxiety are common. The CDC notes that postpartum mood changes are widespread and that lifestyle habits like physical activity can support mental health alongside professional care (CDC).

Examples of low-impact strength workouts for postpartum recovery

Once your provider clears you for more structured exercise (often around 6 weeks for vaginal birth and 8–12 weeks for C-section, but this varies), you can build a simple low-impact strength circuit at home.

Here are some of the best examples of low-impact workouts for postpartum recovery that build strength without jumping or heavy strain:

Chair sit-to-stands

• Sit on a sturdy chair, feet hip-width apart.
• Lean slightly forward, press through your heels, and stand up.
• Slowly lower back down with control.

This mimics daily life (getting up with a baby in your arms) and strengthens quads and glutes.

Elevated incline push-ups

• Place your hands on a counter, table, or back of a couch.
• Step your feet back until your body forms a straight line.
• Inhale as you bend your elbows, bringing your chest toward the surface.
• Exhale as you press back up, lightly engaging your core.

This is a shoulder, chest, and core workout without putting pressure on your abdomen like a floor push-up might.

Standing band rows

If you have a light resistance band, this is an excellent example of a low-impact workout for postpartum recovery that targets your upper back (hello, breastfeeding and baby-carrying posture).

• Anchor the band at chest height (door handle, sturdy railing).
• Hold an end in each hand, arms straight.
• Exhale and pull elbows back, squeezing shoulder blades together.
• Inhale and slowly return.

Start with a light band and focus on posture, not power.

Examples of low-impact cardio workouts for postpartum recovery

Cardio doesn’t have to mean running or burpees. Here are examples of low-impact workouts for postpartum recovery that gently raise your heart rate:

• Marching in place: Stand near a wall or counter for support. Gently lift one knee, then the other, like slow marching. Add arm swings if it feels good.
• Step-touches: Step one foot out to the side, then bring the other foot to meet it. Switch sides. Keep it slow and controlled.
• Gentle dance sessions: Put on a song you love and sway, step side-to-side, and move your arms. Think “living-room dancing,” not nightclub.

Aim for 5–15 minutes, depending on your energy level, and stop if you feel pelvic pressure, increased bleeding, or pain.

Signs you should modify or pause your low-impact workouts

Even the best examples of low-impact workouts for postpartum recovery need to be adjusted if your body says “too much.” Pay attention to:

• Vaginal bleeding that suddenly gets heavier or changes color back to bright red after activity
• Pelvic heaviness, bulging, or a “tampon falling out” sensation
• Sharp pain in your abdomen, pelvis, or C-section scar
• Leaking urine that gets worse with certain movements

If you notice these, scale back, rest, and talk with your healthcare provider. You can also ask specifically about pelvic floor physical therapy, which is standard care in many countries and increasingly recommended in the U.S.

Mayo Clinic and ACOG both emphasize listening to your body and gradually returning to activity, rather than jumping into intense workouts too soon (Mayo Clinic).

How to build your own low-impact postpartum routine

To pull this all together, here’s how you might organize the examples of low-impact workouts for postpartum recovery into a simple weekly rhythm once you’re cleared for light exercise:

• Most days: 10–20 minutes of walking (broken up if needed)
• 2–3 days per week: short strength sessions using wall squats, glute bridges, chair sit-to-stands, and incline push-ups
• Daily: 5–10 minutes of breathing, pelvic floor work, and gentle stretching

If a day goes completely off the rails (which it will), your “workout” might be carrying the baby, walking to appointments, and doing three deep breaths before bed. That still counts.

Remember, the point of these examples of low-impact workouts for postpartum recovery isn’t to get your pre-baby body back. It’s to help you:

• Move without pain
• Feel more stable and supported
• Have enough strength and stamina for the physical reality of caring for a baby

Everything else is extra.

FAQ: examples of low-impact workouts for postpartum recovery

Q: What are some quick examples of low-impact workouts for postpartum recovery I can do in 5 minutes?
A: Try this 5-minute combo: 1 minute of diaphragmatic breathing, 1 minute of pelvic floor lifts, 1 minute of marching in place, 1 minute of wall squats (short range), and 1 minute of gentle stretching for your chest and shoulders. This is a simple example of a low-impact workout that fits between feedings.

Q: What is a safe example of a low-impact workout for postpartum recovery after a C-section?
A: Once your provider clears you, start with walking, diaphragmatic breathing, pelvic floor work, and very gentle core engagement like supported glute bridges and side-lying leg lifts. Avoid planks, sit-ups, and heavy lifting early on. Always check your incision area for discomfort or pulling and back off if you feel strain.

Q: When can I move from these examples of low-impact workouts to higher-impact exercise like running?
A: Many guidelines suggest waiting at least 3–6 months before returning to high-impact activities like running, and only after you’ve rebuilt core and pelvic floor strength. A pelvic floor physical therapist can assess you and give personalized clearance. If you feel heaviness, leaking, or pain with jumping, stick with low-impact for now.

Q: Are these examples of low-impact workouts for postpartum recovery okay if I have diastasis recti?
A: Often, yes—especially breathing work, walking, glute bridges, and side-lying exercises. Avoid traditional crunches, sit-ups, and intense front planks early on. A provider or physical therapist can check your diastasis and help you choose the best examples of low-impact workouts for your specific situation.

Q: How often should I do low-impact postpartum workouts?
A: Think “most days, a little” instead of “few days, a lot.” Even 5–10 minutes of low-impact movement daily can support recovery. On days you’re wiped out, breathing and stretching absolutely count.

You don’t earn any extra points for suffering through intense workouts before your body is ready. Start with these gentle, realistic examples of low-impact workouts for postpartum recovery, listen to your body, and build slowly. Healing is the goal. Strength and confidence will follow.