Real-life examples of safe postpartum exercises for new moms

Gentle early examples of safe postpartum exercises for new moms

Let’s start with the very beginning: those first days and weeks when even rolling out of bed feels like a workout. In this phase, the best examples of safe postpartum exercises for new moms are tiny, subtle movements focused on breathing, circulation, and reconnecting to your core and pelvic floor.

1. Diaphragmatic breathing with pelvic floor connection

This is one of the simplest examples of safe postpartum exercises for new moms, and you can do it lying in bed.

Lie on your back with your knees bent and feet on the bed. Place one hand on your ribcage and one on your belly. Inhale through your nose, letting your ribs gently expand to the sides and back. As you exhale through pursed lips, gently think of lifting your pelvic floor (like you’re stopping gas and urine at the same time) and lightly drawing your lower belly in.

This is not about sucking in your stomach. It’s about reconnecting breath, core, and pelvic floor. Research on postpartum recovery increasingly emphasizes this breath-core-pelvic floor coordination as a foundation for safe return to exercise. The American College of Obstetricians and Gynecologists (ACOG) notes that gentle movement and deep breathing can begin soon after birth in uncomplicated deliveries, with provider guidance.¹

2. Very gentle pelvic floor contractions (Kegels… but smarter)

Kegels are often thrown around as the go-to example of postpartum exercise, but they’re frequently done incorrectly. A better example of a safe postpartum exercise is a slow, controlled pelvic floor contraction with a full release.

Sit or lie comfortably. Inhale to relax. As you exhale, gently lift and close around the vagina and anus, like an elevator going up one or two floors, not ten. Hold for 3–5 seconds if you can, then fully relax on your next inhale. Rest for a few seconds before repeating.

If you feel pain, pressure, or can’t relax afterward, stop and talk to your provider or a pelvic floor physical therapist. The National Institutes of Health (NIH) and professional organizations now highlight the role of pelvic floor physical therapy as a helpful tool for many postpartum women dealing with leaking, heaviness, or pain.²

3. Ankle pumps and gentle leg slides in bed

Another example of safe postpartum exercise for new moms in the very early days: circulation work. This helps reduce swelling and stiffness, especially if you had a C-section or spent a lot of time in bed.

Lying on your back, bend your knees with feet on the bed. Gently flex and point your feet 10–20 times, then slowly slide one heel away from your body and back, keeping your core relaxed. Alternate legs. This movement keeps blood flowing and gently wakes up your hips and core without strain.

Real examples of safe postpartum exercises once you can move more

Once you’re able to get up and walk around the house comfortably (often within a few days to a couple of weeks, depending on your delivery and your provider’s advice), you can add more real-life examples of safe postpartum exercises for new moms.

4. Short, frequent walks

Think of walking as your baseline postpartum exercise. Early on, examples include simple laps around your living room, walking to the mailbox, or slow strolls down the block with the stroller.

Start with a few minutes at a time. Notice how your body feels during and after: more bleeding, pelvic heaviness, or sharp pain are signs to scale back and talk to your provider. ACOG now emphasizes that many women can gradually resume walking and low-impact movement when they feel ready, rather than waiting for a specific “magic week,” as long as they’ve been cleared and are listening to their symptoms.³

5. Supported sit-to-stand from a chair

Instead of traditional squats right away, a safer example of a postpartum lower-body exercise is the simple act of sitting and standing with control.

Sit on a sturdy chair with your feet flat, hip-width apart. Lean slightly forward, engage your exhale and pelvic floor, then press through your heels to stand up. Use your hands on the chair or your thighs for support if needed. Slowly lower back down with control.

This move mimics what you already do all day—standing up while holding the baby, getting off the couch—so training it intentionally is one of the best examples of functional, safe postpartum exercises for new moms.

6. Wall push-ups for upper body strength

Instead of dropping to the floor for push-ups, start with the wall.

Stand facing a wall, arms straight, hands at shoulder height and a bit wider than shoulder-width. Step your feet back so your body is at a slight angle. Inhale as you bend your elbows and bring your chest toward the wall. Exhale as you gently engage your core and press back to straight arms.

This is a great example of a postpartum-friendly upper-body exercise that strengthens your chest, shoulders, and arms without putting intense pressure on your healing core.

Core-friendly examples of safe postpartum exercises for new moms

Many moms are eager to “fix” their stomach, especially with all the talk about diastasis recti (the separation of the abdominal muscles). The best examples of safe postpartum exercises for your core are low-load, controlled, and pain-free. No planks, sit-ups, or crunches early on.

7. Heel slides with core engagement

Lie on your back with knees bent and feet on the floor. Inhale to relax your belly. As you exhale, gently engage your pelvic floor and draw your lower belly in like you’re zipping up snug jeans. Slowly slide one heel away from your body, keeping your ribs heavy and back relaxed, then slide it back in on an inhale.

Alternate legs. This is a classic example of a safe postpartum core exercise that helps gently train your deep abdominals without bulging or straining.

8. Bent-knee fallouts

Staying on your back with knees bent, feet on the floor, inhale to relax. On your exhale, lightly engage your pelvic floor and core, then let one knee slowly open out to the side, keeping your pelvis steady. Inhale as you bring the knee back in and repeat on the other side.

Watch for your belly doming or pushing out. If you see that, reduce your range of motion. This is another example of a safe postpartum exercise that helps your core and hips learn to stabilize as your legs move.

9. Modified dead bug (arms only at first)

If you’re several weeks out, cleared by your provider, and your bleeding has settled, you can try a very gentle dead bug variation.

Lie on your back with knees bent, feet down. Bring your arms straight up toward the ceiling. Inhale to relax. As you exhale and gently engage your pelvic floor and deep core, slowly lower one arm overhead toward the floor, then bring it back up on an inhale. Alternate arms.

If that feels good and you’re not seeing coning or feeling pressure, you can later progress to lifting one leg to tabletop at a time. This is a more advanced example of safe postpartum core work, so go slowly and back off at any sign of discomfort.

Full-body examples include baby-friendly moves

Real life with a newborn doesn’t look like a perfect workout video. The best examples of safe postpartum exercises for new moms often involve your baby, a couch, and five-minute windows.

10. Baby-carrying marches

Stand tall, holding your baby securely (or use a baby carrier if your provider has okayed it and your incision is healed). With your weight balanced over your feet, inhale to relax. On your exhale, gently engage your core and pelvic floor, then slowly march in place—lifting one knee a few inches, then the other.

This simple marching pattern is a great example of a safe postpartum exercise that mimics daily life: you’re often holding the baby while moving around. Keep the marches small and controlled at first.

11. Glute bridges on the floor

Once getting on and off the floor feels manageable and you’re cleared for more activity, glute bridges are a strong example of a safe postpartum lower-body and core exercise.

Lie on your back with knees bent, feet hip-width apart. Inhale to relax. On your exhale, gently engage your pelvic floor and lower belly, then press through your heels to lift your hips a few inches off the floor. Keep your ribs down and avoid arching your back. Inhale at the top, then slowly lower down.

This exercise trains your glutes (which support your back and pelvis) and lightly engages your core without heavy strain.

12. Side-lying clamshells

Lie on your side with your knees bent and stacked, hips slightly bent, feet together. Rest your head on your arm. Inhale to relax. On your exhale, gently engage your core, then lift your top knee like you’re opening a clamshell, keeping your feet together. Lower with control.

Clamshells are a favorite example of safe postpartum exercises for new moms because they target the glute medius—the side glute muscle that helps stabilize your hips and lower back, which take a beating during pregnancy and baby-carrying.

When you’re ready to progress: low-impact, safe examples include

By the time you’ve had a postpartum check (often around 6 weeks for vaginal birth and 8+ weeks for C-section, though timing varies), your provider may clear you for more structured exercise. That does not mean “back to your old high-intensity workouts tomorrow.” It means you can gradually increase intensity—if your body agrees.

Some of the best examples of safe postpartum exercises for new moms in this stage include:

• Longer walks: Adding hills or duration, as long as you’re not getting pelvic heaviness, increased bleeding, or pain.
• Light resistance training: Using light dumbbells or resistance bands for rows, biceps curls, triceps kickbacks, and shoulder presses while maintaining good posture and core engagement.
• Gentle postpartum yoga or Pilates: Many 2024–2025 online programs now offer postpartum-specific classes that focus on pelvic floor-friendly moves, avoiding deep twists, crunches, and aggressive stretching early on. Look for instructors who mention diastasis recti and pelvic floor safety.

Websites like Mayo Clinic and ACOG provide updated guidance on gradually returning to fitness, highlighting that recovery timelines are highly individual and should be symptom-guided, not deadline-driven.⁴⁵

How to tell if an exercise is not safe for you (yet)

Even if something is listed as an example of a safe postpartum exercise, your body gets the final vote. Stop and reassess if you notice:

• Pelvic heaviness or a “tampon falling out” feeling
• Leaking urine during or after exercise
• Sharp pain in your pelvis, back, or incision
• Bulging or doming along the midline of your abdomen
• A big increase in bleeding or a return of bright red blood after it had slowed

These are signs to scale back and talk with your healthcare provider. Many women benefit from working with a pelvic floor physical therapist, which you can often find through hospital systems or referrals. The trend in 2024–2025 is moving toward normalizing pelvic PT as part of standard postpartum care, not just something you seek only if “things are really bad.”

Sample day using real examples of safe postpartum exercises

To make this feel more real, here’s how these examples of safe postpartum exercises for new moms might fit into a normal, messy day:

• Morning in bed: A few minutes of diaphragmatic breathing and gentle pelvic floor contractions before you even get up.
• Mid-morning: Slow walk around the block with the stroller, paying attention to posture and any symptoms.
• Afternoon nap window: 5–10 minutes of wall push-ups, sit-to-stands from a chair, and heel slides or bent-knee fallouts.
• Evening: Glute bridges and clamshells on the floor next to the baby’s play mat.

This doesn’t look like your old gym routine—and that’s okay. These are still real, effective examples of safe postpartum exercises that build the foundation for heavier lifting, running, or higher-impact workouts later.

FAQ: Real questions about postpartum exercise

What are some quick examples of safe postpartum exercises I can do in 5 minutes?

Good quick examples include diaphragmatic breathing with pelvic floor engagement, ankle pumps and heel slides in bed, a few rounds of sit-to-stand from a chair, wall push-ups, and side-lying clamshells. These short bursts add up and are often more realistic than a 45-minute workout with a newborn.

Can you give an example of a postpartum core exercise that won’t make diastasis recti worse?

A strong example of a gentle, diastasis-friendly exercise is the heel slide with core engagement. You lie on your back, exhale to lightly engage your pelvic floor and deep core, then slide one heel away and back without letting your belly bulge or dome. Bent-knee fallouts and arm-only dead bugs are other examples of safe postpartum exercises for new moms with diastasis concerns.

When can I start these examples of safe postpartum exercises after a C-section?

After a C-section, the timeline can be a bit longer and more individualized. Many women can start very gentle breathing, ankle pumps, and circulation exercises in the hospital, but core activation and walking progression should follow your surgeon’s guidance. Heavier lifting, baby-wearing for long periods, and more intense examples of postpartum exercises usually need to wait until your incision is healing well and your provider has cleared you—often closer to 8–12 weeks. Always check in with your own team.

Are there examples of postpartum exercises I should avoid at first?

Yes. Early on, it’s wise to avoid high-impact moves like running, jumping, burpees, and heavy lifting, as well as intense core work like full planks, sit-ups, crunches, and aggressive twisting. If any exercise causes pain, leaking, pelvic heaviness, or abdominal doming, it’s not a safe example for you right now, even if it’s labeled “postpartum-friendly” somewhere online.

How often should I do these examples of safe postpartum exercises for new moms?

Think frequency over intensity. Gentle breathing, pelvic floor work, and short walks can often be done daily, as tolerated. Strength moves like sit-to-stands, wall push-ups, glute bridges, and clamshells might feel good 2–4 days per week at first. Let your energy, sleep, and symptoms guide you. If your body feels more sore, heavy, or exhausted the next day, that’s feedback to do less, not more.

You don’t need a perfect plan to start. You just need one small, safe example of movement you can do today. Start there, listen closely to your body, and build from the inside out.