Hey there, Mama! First of all, congratulations on your new baby! 💕 Whether you’ve just stepped into the postpartum period or you’re a few weeks postpartum, you’re likely adjusting to your new normal. As someone whose in the field of physical therapy and a mama of two, let me guide you through 10 easy, beginner postpartum exercise workouts to help you feel stronger, more confident, and full of energy.
Postpartum recovery is a beautiful yet challenging journey. Between hormonal changes, sleepless nights, and figuring out your daily routine, finding time for physical activity might feel overwhelming. The good news? Gentle exercise can be a great way to rebuild your strength, improve your physical health, and even boost your mental health.
Author Info
As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise properly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.
A Few Quick Notes Before We Start
With a background in Physical Therapy, I have carefully selected 10 beginner workouts. Please read the notes I have written under each video for safety.

Before diving in, always consult your healthcare provider or physical therapist to get the green light for a postpartum workout routine.
Whether you had a normal vaginal delivery or a cesarean section, your body has been through a lot. Start slow, listen to your body, and remember: rest days are just as important as active ones.
Beginner Postpartum Exercises
Ready? Let’s dive into these 10 beginner postpartum exercises designed to restore your core strength, pelvic floor muscles, and overall physical health.
1. Low-Impact Postpartum Workout for Beginners by Bridget Teyler Fitness
17 minute
If you stayed active before and during pregnancy, this low-impact postpartum workout by Bridget Teyler might be a great fit for you. Bridget designed this routine to gently strengthen and challenge your body. This makes it perfect for new moms ready to reintroduce physical activity.
A Word of Caution:
- Pay close attention to your form, especially during squats and transitions from a kneeling to squatting position.
- I typically don’t recommend this exercise (especially if its high-rep squats) because it can be damaging to the knee joints. Consider your age, overall health, and fitness level before attempting them.
This workout is a great way to rebuild strength while being mindful of your postpartum recovery needs. Always consult your healthcare provider or physical therapist before starting a new exercise program. And modify movements as necessary to suit your comfort and abilities.
Watch the workout here: Low-Impact Postpartum Workout by Bridget Teyler Fitness.
2. Full-Body Postpartum Workout by Pregnancy and Postpartum TV
10 min
If you’ve stayed active throughout your pregnancy and are at least three months postpartum, this full-body workout by Pregnancy and Postpartum TV might be a great fit for you. This routine includes a variety of movements, such as curtsy lunges, which can be challenging for strengthening the body.
A Few Things to Keep in Mind:
- After giving birth, your muscles are still adjusting, and your hip bones have widened during childbirth. Movements like lunges and squats could cause discomfort or joint inflammation, so listen to your body and modify as needed.
- One thing I love about this workout is how it starts by gently activating your abdominal muscles. After birth, your core needs a little reawakening to rebuild strength and stability.
Make sure you’ve received the green light from your healthcare provider before starting this or any new exercise routine. Check out the workout here: Full-Body Postpartum Workout by Pregnancy and Postpartum TV.
3. 10-Minute Deep Core and Pelvic Floor Workout by Lauren Fitter (My FAV)
This short yet effective workout by Lauren Fitter is perfect for new moms looking to reconnect with and strengthen their deep core and pelvic floor muscles. In just 10 minutes, Lauren guides you through gentle, intentional movements that focus on rebuilding core strength. And improving pelvic floor function, both of which are crucial during your postpartum recovery.
Why You’ll Love It:
- The workout is designed to be safe and restorative. It a great option for women who are easing back into exercise after birth.
- It emphasizes mindful breathing and controlled movement. These are essential for healing conditions like diastasis recti and regaining pelvic floor strength.
- Best of all, it only takes 10 minutes—a perfect addition to your daily routine when you’re juggling life with a new baby.
Remember to take deep breaths, focus on your form, and listen to your body as you progress. As always, check with your healthcare provider before beginning any new exercise routine.
Watch the workout here: 10-Minute Deep Core and Pelvic Floor Workout by Lauren Fitter.
4. 10-Minute Abs After Baby: Diastasis Recti Safe Ab Exercises by Nourish Move Love
This 10-minute ab workout by Nourish Move Love is specially designed for new moms looking to rebuild core strength after having a baby. Featuring 8 diastasis recti-safe exercises, this routine is perfect for gently engaging your abdominal muscles while supporting your postpartum recovery.
What Makes This Workout Great:
- Each movement prioritizes core stability and minimizes strain on the abdominal wall. It safe for moms healing from diastasis recti.
- The exercises focus on reconnecting with your transverse abdominis and pelvic floor muscles. It is a key to restoring strength and functionality in your postpartum body.
- It’s quick, effective, and designed to fit into your busy day—whether you’re taking care of a new baby or easing back into a regular exercise routine.
This workout is a great way to strengthen your core, improve your lower back support, and feel more connected to your body. Just be sure to follow the cues for proper form and consult your healthcare provider before starting any new post-pregnancy workouts.
Check it out here: 10-Minute Abs After Baby by Nourish Move Love.
5. 8-Minute Pelvic Floor Workout by Eleni Fit
This 8-minute workout by Eleni Fit is an excellent way to strengthen your pelvic floor muscles and core with a variety of 16 different exercises. Perfect for new moms in the postpartum period, this routine is designed to support pelvic floor strength, improve core stability, and help your body recover from childbirth.
What Makes It Stand Out:
- With 16 unique exercises, the workout keeps things dynamic and engaging, targeting both your pelvic floor and deep core muscles.
- It’s suitable for women at various stages of postpartum recovery, offering a gentle yet effective way to rebuild strength and function.
- At just 8 minutes, it’s quick enough to fit into even the busiest schedules, making it ideal for new mothers balancing life with a new baby.
This workout is a great way to reconnect with your body, reduce lower back pain, and improve your overall physical health after birth. Remember to take your time, focus on proper form, and consult your healthcare provider or physical therapist before starting any new postnatal exercise routine.
Give it a try here: 8-Minute Pelvic Floor Workout by Eleni Fit.
6. 30-Minute Abs Workout for Diastasis Recti and C-Section Shelf by Grow with Jo
This 30-minute workout by Grow with Jo is specially designed for postpartum moms healing from diastasis recti or dealing with a C-section shelf. It’s a safe and effective routine to help you gently strengthen your abdominal muscles and regain core stability during your postpartum recovery.
Why You’ll Love This Workout:
- Jo guides you through low-impact exercises that are suitable for moms recovering from both cesarean sections and normal vaginal delivery.
- The workout focuses on reconnecting with your transverse abdominis and improving core strength without placing much strain on your abdominal wall.
- It’s a longer session, perfect for those who want to dedicate more time to their post-pregnancy workout routine while still being gentle on their body.
This workout is also a great way to improve posture, reduce lower back pain, and support the healing process after childbirth. As always, be sure to check with your healthcare provider or physical therapist before starting a new exercise program, especially if you’re still in the early weeks of your postpartum period.
Start your journey to a stronger core here: 30-Minute Abs Workout by Grow with Jo.
7. Exercises for Diastasis Recti: 12-Minute Healing Workout by Fit With Sally
If you’re looking for a targeted, effective way to heal diastasis recti, this 12-minute workout by Fit With Sally is a must-try. Designed specifically to address ab separation after pregnancy, this routine focuses on core stability and abdominal wall recovery through gentle, controlled movements.
Why This Workout is the Best for Diastasis Recti:
- Sally provides clear instructions for each exercise, helping you perform the movements safely and effectively.
- The routine is gentle yet impactful, focusing on reconnecting with your transverse abdominis and pelvic floor muscles to rebuild your postpartum body.
- Each movement minimizes strain on the core, ensuring the exercises support healing while improving core strength and posture.
Sample Exercises You’ll Find:
- Pelvic Tilts: Great for gently activating the core and relieving lower back pain.
- Deep Breathing: Helps engage the deep core muscles while reducing tension.
- Modified Ab Exercises: Designed to strengthen without worsening the separation.
This 12-minute routine is perfect for new moms working on their postpartum recovery, whether you’re in the early stages or further along. Always check with your healthcare provider or physical therapist before starting a new workout, especially if you’re healing from diastasis recti or a cesarean section.
Follow along with Sally here: 12-Minute Diastasis Recti Workout by Fit With Sally.
8. 25-Minute Full-Body Workout with Baby by Fit With Sally
Get moving and bond with your baby in this fun and effective 25-minute full-body workout by Fit With Sally! Perfect for new moms, this routine combines gentle, yet challenging movements to help rebuild muscle strength while incorporating your baby as part of the workout. It’s a great way to stay active during your postpartum recovery while spending quality time with your little one.
What Makes This Workout Special:
- Designed for postpartum moms, it targets all major muscle groups, helping you regain core strength, improve posture, and boost energy levels.
- The exercises are low-impact, making them safe for moms in various stages of recovery after a normal vaginal delivery or a cesarean section.
- Sally provides clear, step-by-step instructions, ensuring you maintain proper form while engaging your baby in movements like baby squats, baby presses, and gentle lunges.
Why You’ll Love It:
- It’s not only a workout but also an opportunity to connect with your baby while improving your physical health and reducing stress.
- The routine is accessible for moms at any pre-pregnancy fitness level and can be done in the comfort of your home—no extra equipment needed!
This workout is a fantastic addition to your postpartum workout routine, helping you ease back into regular exercise and feel strong and confident in your post-baby body. Don’t forget to consult your healthcare provider before starting any new fitness program, especially if you’ve recently given birth.
Join Sally and your baby here: 25-Minute Full-Body Workout by Fit With Sally.
9. Diastasis Recti Workout 1: 10-Minute Postpartum Core by Nourish Move Love (Beginner)
If you’re a new mom looking to heal diastasis recti and rebuild your core strength, this 10-minute postpartum core workout by Nourish Move Love is a fantastic place to start. Designed specifically for beginners, this workout focuses on gentle movements that activate the deep core muscles while being safe and effective for those healing from abdominal separation.
Why You’ll Love This Workout:
- The routine is tailored for postpartum recovery, with an emphasis on core stability and pelvic floor strength—two crucial components for rebuilding your post-baby body.
- The exercises are beginner-friendly, making it easy to follow along whether you’re just starting your postpartum journey or are in the early weeks of healing.
- Nourish Move Love provides clear instructions, so you can focus on form and technique to ensure you’re engaging the right muscles and minimizing strain on your abdominal wall.
What’s Included:
- Gentle Core Activation: Targeting your transverse abdominis and improving core strength to support your lower back and improve posture.
- Pelvic Floor Exercises: Designed to strengthen the pelvic muscles, which is vital for overall postpartum health.
- Diastasis Recti Safe Movements: Carefully chosen to avoid straining the abdominal separation, with no traditional crunches or exercises that might worsen the condition.
This 10-minute postpartum workout is a great way to start your postnatal exercise routine, helping you heal and regain confidence in your post-pregnancy body. As always, listen to your body, and consult your healthcare provider before starting any new fitness program.
Give it a try here: 10-Minute Postpartum Core Workout by Nourish Move Love.
10. 10-Minute Lower Ab Workout by Pamela Reif: Beginner-Friendly with Medium Options
The last workout that I’m recommending is a curve ball. It is beautifully crafted for mothers who want to target their lower abdominals. However, it is not for mothers who are less than 6 months postpartum or have diastasis recti.
ATTENTION: If you have diastasis recti or less than 6 months postpartum , you may want to avoid this video. This video has lower crunches that may create too much intra-abdominal pressure that pushes the abdominal muscles outward. This can worsen the separation.
Highlights of the Workout:
- Clear, easy-to-follow instructions and a no-fuss approach make it ideal for moms with limited time.
- Movements like leg lifts and flutter kicks help tone the lower abs without placing much strain on the pelvic floor muscles or lower back.
- At just 10 minutes, it’s a manageable addition to your postpartum workout routine, even during a busy day with your new baby.
Whether you’re a beginner or gradually building up your fitness level, this workout is a great way to focus on your post-baby body and strengthen your core. Remember to listen to your body, take rest days, and consult your healthcare provider if you’re in the early stages of postpartum recovery.
Give this quick and effective ab workout a try: 10-Minute Lower Ab Workout by Pamela Reif.
Tips for a Successful Postpartum Workout Routine
- Start with 10-20 minute workouts and gradually increase as your energy levels improve.
- Incorporate rest days to allow your body to recover.
- Drink plenty of water to stay hydrated, especially if you’re breastfeeding (breast milk production requires extra fluids!).
- Pay close attention to any signs of overexertion, such as pain in your abdominal wall or pelvic muscles.
- Consider working with a personal trainer or joining a postnatal exercise class for guidance.
The Takeaway
Your postpartum body is beautiful and deserves all the love and care. Exercise isn’t about rushing back to your pre-pregnancy fitness level or shedding extra weight overnight. It’s about building strength, boosting energy, and feeling good in your own skin.
Every step you take toward regular exercise is a victory. You’re doing amazing, and your journey is worth celebrating! 💖
So grab a yoga mat, some comfy clothes, and let’s start this exciting new chapter together. You’ve got this, Mama!
References
The videos included in this blog are not my original creations. Full credit goes to the talented YouTube creators mentioned, who have generously shared their expertise and knowledge. Each video is linked directly to its source, and I highly encourage you to visit their channels for more amazing content.
I do not own the rights to these videos, and all copyrights belong to their respective creators. These videos are shared for educational and informational purposes only, to help my audience discover valuable resources related to postpartum exercises and wellness. If you are the creator of any video and have concerns about its inclusion, please contact me directly, and I will address it immediately.
- Low-Impact Postpartum Workout by Bridget Teyler Fitness
- Full-Body Postpartum Workout by Pregnancy and Postpartum TV.
- 10-Minute Deep Core and Pelvic Floor Workout by Lauren Fitter.
- 10-Minute Abs After Baby by Nourish Move Love.
- 8-Minute Pelvic Floor Workout by Eleni Fit.
- 30-Minute Abs Workout by Grow with Jo.
- 12-Minute Diastasis Recti Workout by Fit With Sally.
- 25-Minute Full-Body Workout by Fit With Sally.
- 10-Minute Postpartum Core Workout by Nourish Move Love.
- 10-Minute Lower Ab Workout by Pamela Reif.
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