03/17/2025

As a new mom, you might feel like you have no time or energy for exercise. But movement doesn’t have to be all or nothing—small, intentional bursts of activity can add up and make a big difference. Read below to learn how to fit movement into your postpartum routine. Please note, you should be cleared for exercise by your Doctor, this is not medical advice.

Here are my top tips for fitting in movement postpartum:

1. Start Small and Simple

• Begin with 5-10 minutes of gentle movement each day. Focus on walking, breathing exercises, or light stretching.
• Example: Take a 10-minute walk outside with your baby in a stroller or carrier. The fresh air benefits both of you.

2. Incorporate Baby into Your Workouts

• Turn time with your baby into an opportunity for movement. Babies love being close to you, and you can bond while exercising.
• Example Exercises:
  • Baby Squats: Hold your baby close and perform gentle squats to strengthen your legs and core.
  • Tummy Time Planks: Place your baby on the floor and get into a modified plank position facing them.
  • Lunges with Baby: Hold your baby while doing stationary lunges for balance and strength.

3. Focus on Core and Pelvic Floor Recovery

• Rebuilding core and pelvic floor strength is foundational for postpartum recovery and long-term health.
• Simple Exercises:
  • Diaphragmatic breathing (deep belly breaths with pelvic floor activation).
  • Pelvic tilts while lying on your back.
  • Gentle glute bridges to engage your core and lower body.

4. Make Movement Part of Your Daily Routine

• Small bursts of activity throughout the day can add up and keep you moving.
• Ideas:
  • Do 5 squats while brushing your teeth.
  • Stretch your arms, back, and legs while your baby plays on the floor.
  • Take the stairs instead of the elevator whenever possible.

5. Prioritize Walking

• Walking is one of the best postpartum exercises. It’s low-impact, improves circulation, and can be done almost anywhere.
• Tips:
  • Start with short walks and gradually increase the duration.
  • Walk with a friend or join a mom’s walking group for added support and motivation.

6. Create a Supportive Environment

• Finding time for movement can be easier with a little planning and support.
• Strategies:
  • Schedule short movement breaks during naps or quiet times.
  • Ask for help from your partner, family, or friends so you can have a few minutes to yourself.
  • Keep workout clothes, a yoga mat, or resistance bands nearby so you can move when you have a moment.

7. Listen to Your Body

• Recovery looks different for everyone, so honor where you are and avoid pushing through discomfort.
• Stop or scale back if you experience:
  • Pain in your pelvis, back, or abdomen
  • Urinary leakage or feelings of pelvic heaviness
  • Excessive fatigue

If you’re unsure about which movements are safe, consult a pelvic floor physical therapist for personalized guidance.

Sample 10-Minute Postpartum Movement Routine

Here’s a quick and gentle routine you can do at home:

1. Diaphragmatic Breathing (2 minutes)
   • Sit or lie comfortably. Inhale deeply, expanding your belly. Exhale while gently engaging your pelvic floor.
2. Pelvic Tilts (1 minute)
3. Lie on your back with knees bent. Gently tilt your pelvis upward, flattening your back against the floor.
4. Glute Bridges (2 minutes)
5. Lift your hips up and squeeze your glutes, keeping your core engaged.
6. Bodyweight Squats (2 minutes)
7. Stand with feet shoulder-width apart. Perform slow, controlled squats.
8. Cat-Cow Stretch (2 minutes)
9. On hands and knees, alternate arching your back (cow) and rounding it (cat) to release tension.
10. Gentle Forward Fold (1 minute)
11. Stand tall, hinge at your hips, and fold forward to stretch your hamstrings and lower back.

How to Fit Movement into Your Postpartum Routine

Postpartum movement doesn’t have to be perfect, intense, or time-consuming to be effective. By starting small and incorporating exercise into your daily routine, you can rebuild strength, improve energy, and feel more connected to your body during this transformative season of life.

As a physical therapist, I encourage new moms to approach movement with patience, self-compassion, and a focus on recovery. Remember, it’s not about how quickly you get back to exercise—it’s about building a foundation that supports your long-term health and well-being.

If you need personalized support, don’t hesitate to reach out to a physical therapist specializing in postpartum recovery. You’ve got this, mama!

Looking for a postpartum program?

I have created a 30-week strength and cardio postpartum program, click here to get yours!