Low-Impact Postpartum Exercises for New Moms at Home

Becoming a mother transforms everything—including your body. While you may feel enthusiastic about resuming physical activity, it is crucial to begin with low-impact postpartum exercises that facilitate healing, restore strength, and prevent injury.

Moreover, these gentle movements play a significant role in easing your transition into a comprehensive postpartum fitness plan, allowing you to gradually advance to strength training and high-intensity workouts as your body becomes prepared.

In this guide, we will outline a low-impact postpartum training plan, detail when to commence, share expert insights, provide a weekly schedule, and include safe exercises that can be performed at home—even without any equipment.

Why Low-Impact Postpartum Exercises Matter

Following childbirth, your body requires a period for recovery. Regardless of whether you experienced a vaginal delivery or a C-section, your joints, core, pelvis, and muscles have undergone changes.

Key Benefits of Low-Impact Postpartum Workout

• Facilitate the recovery of the pelvic floor
• Enhance posture and alleviate back pain
• Elevate energy levels and improve mood
• Fortify weakened muscles
• Mitigate postpartum anxiety and stress
• Condition your body for more rigorous workouts in the future

As stated by the American College of Obstetricians and Gynecologists (ACOG), gentle postpartum exercise aids in recovery, boosts energy, and promotes long-term health.

Source: ACOG – Physical Activity & Postpartum Exercise

When Can You Start Low-Impact Postpartum Training?

Most women may commence light activities such as walking and breathing exercises as soon as they feel prepared, unless otherwise directed by a physician.

However…

You Should Always Get Medical Clearance If:

• You underwent a cesarean section.
• You encountered complications.
• You are experiencing pelvic discomfort.
• You have a suspicion of diastasis recti.
• You are feeling a sense of heaviness or bulging in the pelvic region.

Once you receive approval from your physician, you may safely engage in this low-impact postpartum program.

Best Low-Impact Postpartum Exercises (Beginner-Friendly)

These activities assist in reactivating core muscles, fortifying the pelvic floor, and enhancing mobility—all while avoiding strain on healing tissues.

1. Deep Core Breathing (Diaphragmatic Breathing)

Ideal for: Diastasis recti and pelvic floor rehabilitation

Instructions:

• Assume a comfortable seated or lying position
• Breathe in through your nose, allowing your ribs to expand
• Gradually exhale while softly drawing your abdomen towards your spine
• Continue this process for 10 breaths.

2. Pelvic Floor Lifts (Kegels)

Ideal for: Strengthening the pelvic floor and enhancing bladder control

Instructions:

• Constrict the pelvic floor muscles as though you are halting the flow of urine.
• Maintain the contraction for 3 to 5 seconds.
• Relax the muscles.
• Perform this exercise 10 to 15 times.

3. Heel Slides

Excellent for: Restoring core stability

Instructions:

• Lie on your back
• Bend your knees with your feet flat on the ground.
• Slide one heel forward while maintaining a tight core.
• Return it to the starting position and switch legs.

4. Cat-Cow Stretch

Ideal for: Back discomfort, flexibility

Instructions:

• Assume a hands-and-knees position
• Curve your back upwards (cat pose)
• Lower your abdomen towards the ground (cow pose)
• Perform this sequence 10 times

5. Glute Bridge

Ideal for: Core, glutes, pelvic floor

How to perform:

• Lie on your back
• Position feet hip-width apart
• Gradually lift your hips
• Lower them with control

6. Wall Push-Ups

Ideal for: Enhancing upper body strength without causing strain

Instructions:

• Stand facing the wall
• Position your hands shoulder-width apart
• Bend your elbows and push back

7. Seated Marching

Ideal for: Secure core engagement

Procedure:

• Maintain an upright posture
• Elevate one knee sequentially
• Ensure core remains activated

Low-Impact Postpartum Program (Weekly Routine)

Here is a straightforward weekly schedule that you may adhere to as a component of your comprehensive postpartum fitness regimen.

Weekly Low-Impact Postpartum Plan (Table)

Progress Chart: When to Increase Intensity

As is customary, each mother is unique—pay attention to your body and advance gradually.

How This Fits Into Your Full Postpartum Fitness Plan?

Low-impact exercises serve as the cornerstone of a secure postpartum fitness program.

 Once you gain strength, you may progress to:

• Postpartum strength training
• Light resistance workouts
• Moderate cardio
• Core rebuilding routines

Research-Based Recommendations

• ACOG – Exercise After Pregnancy
  
• Mayo Clinic – Postpartum Exercise
  
• NHS UK – Keeping Active After Baby
  
• Cleveland Clinic – Pelvic Floor Recovery
  
• Pelvic Health Physical Therapy Associations

Frequently Asked Questions

1. Are low-impact postpartum exercises safe after a C-section?

Yes, but start slowly and only after medical clearance. Avoid core exercises that strain your incision.

2. How soon can I start a low-impact postpartum program?

Some women start gentle breathing and walking a few days after birth, but always consult your doctor.

3. Can low-impact exercises help reduce diastasis recti?

Yes—breathing, pelvic floor training, and deep core activation can help close the abdominal gap.

4. How long should a postpartum workout be?

Start with 10–15 minutes and increase gradually.

5. When can I switch to more intense workouts?

Usually after 8–12 weeks, depending on your recovery.