5 of the Best Postpartum Exercises

You feel ready to start exercising. Your doctor has given you the green light. Since you’ve just given birth, you may be wondering how to get stronger without straining yourself or, even worse, injuring yourself. Below are some of the best postpartum exercises that can safely improve your physical and mental strength.


If you enjoy water-based exercises more than on-land exercises, swimming is an excellent way for you to work your body. This cardio workout has several benefits including toning your muscles and strengthening your heart and lungs. Floating in water also ensures you work out without straining your joints. 

If you’re still bleeding or have stitches, consult your doctor about when you can safely start swimming.  


This is a good way to strengthen your pelvic floor muscles which can weaken after vaginal birth. 

  • Stand with your feet hip-width apart or wider. 
  • Point your toes forward. 
  • Keep your back straight by squeezing your abs in. 
  • Bend your knees. 
  • Using your legs, lower yourself down until your thighs are nearly parallel to the floor.
  • Resume original position. 

Repeat this process about 10-15 times. 

Bird Dog

This safe routine can strengthen your core muscles, reduce lower back pain, and improve stability.

  • Get on all fours (also known as tabletop position). 
  • Keep your hands shoulder-width apart. 
  • Your knees must be hip-width apart. 
  • Keeping your neck in line with your spine, squeeze your core muscles in. 
  • Lift your left arm in front of you and straighten it while lifting the right leg. 
  • Keep the leg straightened. 
  • Revert to starting position and repeat the exercise with the left leg. 

Repeat this process about 10-15 times.  


If you are a yoga fan, you likely know about this exercise which is also known as chakravakasana. This routine can work wonders for your spine. It can also improve blood circulation and reduce tension in the shoulders, neck, and back. 

  • Get down on all fours. 
  • Keeping your back flat, deeply inhale.
  • Breathe out. As you exhale, curve your spine outwards toward the ceiling. This reduces the distance between your head and tailbone.
  • Remain in this cat position for a few seconds. 
  • Breathe in. Arch your back and lift your tailbone and head toward the ceiling.
  • Remain in this cow position for a few seconds. 

Repeat the exercise 10-15 times. 

Bike Riding

If you feel comfortable sitting on a bike seat, cycling is another low-intensity cardio workout that can increase endurance and improve stamina without straining your joints. Being out in the open air can also be a good way to de-stress. 

Don’t forget…

Exercising can benefit you in various ways. It can help you recover quickly. It can also help you feel and be stronger. However, if your body can’t tolerate a specific routine or exercising for a certain period, do what you can. Start small and work your way up as your body gets used to the workout, its intensity, or the amount of time you spend on it.

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