Postpartum Exercise: What New Moms Need to Know to Ease Into It


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As a new mom, you might be ready to get your body back in shape and start feeling like yourself again. Before getting started though there are a few things that you should keep in mind in order to get fit while staying healthy. 

Keep reading for some postpartum exercise tips to help you ease back into it. 

Postpartum Belly Exercises

A woman in a green fitness top and black leggings is doing postpartum belly exercises at home

If you’re like most new mothers, your belly doesn’t quite look like what it used to. This might be the main focus of your postpartum exercise goals, but it’s important to do so carefully. While you were pregnant, your core muscles were overstretched and may have even become separated. 

Your core strength is a huge component of your overall health, so it is important to focus on strengthening these muscles as soon as you are able too. One of the exercises that is great during this time is known as the Swiss ball bird dog hold. This routine requires you to have an exercise ball.

  • Lay with your torso on the ball, with your body in a straight line. 
  • Then, while looking down at the floor, lift your left foot and right arm up at the same time,
  • Hold for a few seconds and then switch.

This gentle exercise will help you improve your core strength gently. 

Postpartum Pelvic Floor Exercises

A woman is doing postpartum pelvic floor exercises at home

After giving birth your pelvic floor muscles probably aren’t as strong as they used to be. You might have been recommended by your doctor during pregnancy to do what is known as a Kegel exercise and this is important to continue to do while in the postpartum phase. 

Pelvic floor toning is important to strengthen the muscles that are used during urination. If these muscles remain weak, you might notice an increased frequency of incontinence when you laugh, cough, or sneeze. For these exercises, simply tighten those muscles and hold for 10 seconds and release. Repeat this process several times throughout the day. 


One of the best ways to exercise after having your baby is by going out walking. As an extra added bonus, you can take your new baby with you during this process. Walking, while pushing a stroller, can be a great workout especially if the route you take has some hills. 

A woman is walking outside after a having her baby

Once you get stronger you can even add in some breaks during your walk for additional exercises such as some squats, lunges, or jogging in place. If you are ready to take it up a notch you can even hold your baby in front of you while you do your squats. 

These are some simple postpartum exercises that will help get you started. The main areas of focus are working on your core strength, your pelvic floor, and getting some cardio by going out for walks with your new baby.