10 Postpartum Workout at Home – Body Exercises After Baby

Meet your body where it is and ease back into movement with gentle postpartum exercises that help you feel strong, balanced, and renewed.

Healing After Birth

After giving birth, your body deserves care, patience, and time to recover. It just completed the incredible work of carrying and delivering new life, which takes both strength and endurance. This season is about rest and healing, not rushing.

When Is It Safe To Exercise After Giving Birth?

Most new moms can begin gentle exercise about six weeks after delivery, but that timeline can vary for everyone. Amy explains, “During the postpartum period, it’s important to give your body the time it needs to heal, especially in the first few days and weeks.”

Always wait until your healthcare provider gives you the all-clear. That said, movement doesn’t have to wait entirely.

Gentle activities such as walking, light stretching, and focused breathing can help your body recover and reconnect with your core. Practicing pelvic floor exercises early on can also support strength and function.

When your mind and body start to feel ready, exercise can be a wonderful way to find yourself again. “Make your goal simply to move,” Amy encourages. “Don’t worry about how much or how long. Focus on regaining strength and feeling good in your body again.”

She adds, “Try not to focus on losing baby weight. Instead, think about restoring posture, alignment, and overall function so you can feel more like yourself.”

What Kinds Of Exercises Work Best Postpartum?

Start slowly. Gentle core breathing and pelvic floor activation are great first steps. As you recover, build toward light strengthening moves like the bird dog crunch, hinge and row, or plié squats.

“You may feel tempted to push harder, but take it one step at a time,” Amy reminds. “Your body took nine months to grow and deliver a baby. It’s going to take time to rebuild. Be proud of what your body has done and continues to do.”

Once you’re ready, you can try this simple postpartum workout at your own pace. Modify as needed to fit your comfort and recovery level.

Dead Bugs

Target muscles: Core
About this exercise: “Dead bugs are one of my favorite core exercises because they work your whole core without straining your spine,” Amy shares. “It’s gentle enough for early postpartum recovery and easy to make more challenging as you get stronger.”
How to do it:

• Lie on your back with your knees bent at 90 degrees directly above your hips and your arms reaching toward the ceiling.
• Engage your core and gently lift your pelvic floor.
• Lower your left leg and right arm toward the floor, keeping your back flat.
• Return to the starting position and switch sides. Continue alternating with control.

Heel Touches

Targets: Core and lower back
How to do it:

1. Lie flat on your back with your knees bent and feet on the floor.
2. Raise both legs so your knees are at a 90-degree angle above your hips, keeping your calves parallel to the floor.
3. Lower one leg toward the floor, keeping your knee bent, and lightly touch your heel to the floor.
4. Keep your abdominal muscles tight and your back still.
5. Return to the start and repeat with the opposite leg.

Core Breathing + Pelvic Floor Activation

Target muscles: Core and pelvic floor
About this exercise: “This is the most important postpartum core exercise. It strengthens your entire core, especially the deep Transverse Abdominis and the pelvic floor,” Amy explains. “You can do this move seated, standing, lying down, or in a quadruped position.”
How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands on your stomach to feel your breath.
• Take a deep breath in, expanding your belly.
• Exhale as you gently draw your core inward, feeling your deep abdominal and pelvic floor muscles engage.
• Continue breathing this way, focusing on slow, controlled movements.

Leg Slides

Targets: Core and legs
How to do it:

1. Lie flat on your back with your knees bent and feet flat on the floor. Keep your arms by your sides and engage your abdominal muscles.
2. Inhale and slide one leg out until it is straight.
3. Exhale as you bring it back to the starting position.
4. Keep both feet relaxed and your back still.
5. Repeat with the other leg.

Hinge And Row

Target muscles: Core and upper back
About this exercise: This move helps build strength in your back and core while improving posture. It’s perfect for reconnecting with your body after pregnancy.
How to do it:

• Stand with your feet hip-width apart and hold a light weight or resistance band.
• Hinge forward at your hips, keeping your spine long and core engaged.
• Pull your elbows back in a rowing motion, squeezing your shoulder blades together.
• Lower your arms slowly and repeat, moving with control.

4-Point Kneeling

Targets: Abdominal muscles
How to do it:

1. Kneel on all fours with your hips aligned over your knees and your shoulders above your hands. Keep your back straight.
2. Inhale deeply, then exhale as you draw your belly in to engage your abdominal muscles.
3. Keep your breath flowing naturally and your back steady throughout the movement.

Bird Dog Crunch

Target muscles: Spine and core
About this exercise: “This gentle core move strengthens your back and helps with balance and stability,” says Amy.
How to do it:

• Begin on your hands and knees, keeping your spine straight and core engaged.
• Extend your left arm forward and your right leg back.
• Bring your elbow and knee together under your chest for a crunch.
• Extend again, then lower back to start.
• You can alternate sides or complete several reps on one side before switching.

Leg Extensions

Targets: Core, hips, and lower back
How to do it:

1. Stay on your back with your knees bent and feet on the floor.
2. Lift both legs so your knees form a 90-degree angle above your hips, keeping your calves parallel to the ground.
3. Extend one leg out about 12 to 24 inches off the floor while keeping your abs engaged.
4. Return to the start and repeat on the other side.

Plié Squat with Push Pull

Target muscles: Lower body
About this exercise: “The toes-out position makes it easier to connect with your core while engaging your inner thighs,” Amy says. “The push and pull motion adds mobility work, and you can level up by adding dumbbells.”
How to do it:

• Stand in a wide stance with your feet turned out about 45 degrees.
• Raise your arms above your head.
• Lower into a squat as you pull your arms down into a ‘W’ shape.
• Stand tall again and lift your arms overhead.
• Repeat at a comfortable pace.

Knee Raises

Targets: Core and lower back
How to do it:

1. Lie flat on your back with your knees bent and feet on the floor.
2. Raise one leg with your knee bent so it sits above your hip.
3. Slide your other leg from a bent to a straight position.
4. Engage your core and avoid moving your back or holding your breath.
5. Return to the start and repeat on the opposite side.