Kickstart recovery with a 15-minute gentle postpartum workout focusing on core and pelvic floor. Includes timelines for returning to exercise and tips for using fitness trackers.
After childbirth, your body goes through a remarkable transformation — and it deserves time, patience, and care. But once you’re ready, gentle postpartum exercise can be a powerful way to reconnect with your body, strengthen your core, and support emotional well-being.
This guide is for new moms — especially those feeling overwhelmed or unsure of how to begin. Whether you had a vaginal delivery or C-section, this plan focuses on safety, effectiveness, and emotional support.
🕒 When Can I Start Exercising After Birth?
The general timeline looks like this (always check with your healthcare provider first):
- Week 1–2: Prioritize rest, hydration, and walking short distances at home.
- Week 2–6: Gentle core and pelvic floor engagement (e.g., diaphragmatic breathing, Kegels).
- Week 6+ (or when cleared by your doctor): Light workouts like the one below can begin.
❗ If you had a C-section or experienced complications, your recovery will take longer. Always consult your OB-GYN or physiotherapist before starting.
💪 Why Focus on the Core and Pelvic Floor?
During pregnancy, your abdominal muscles stretch, and your pelvic floor bears significant load. Jumping back into crunches or intense workouts too soon can worsen diastasis recti, cause leakage, or lead to injury.
Instead, we’ll rebuild the foundation with safe, restorative movement.
🧘♀️ 15-Minute Gentle Postpartum Workout
🧡 Equipment: Yoga mat, towel, optional pillow
👩👧 Do this once per day, 3–5x per week
✅ Suitable from week 6+, with doctor approval
Warm-Up (2 minutes)
- Deep belly breathing (in through nose, out through mouth) – 1 min
- Seated shoulder rolls + neck circles – 1 min
Core & Floor Activation (10 minutes)
- Pelvic Tilts (on back or seated) – 10 reps
- Kegels with breath (slow squeeze and lift) – 5 reps of 10 seconds hold
- Heel Slides (on back, one leg at a time) – 10 reps each side
- Bridge Pose (with controlled exhale) – 10 reps
- Dead Bug (modified, arms only or legs only) – 10 reps alternating
- Child’s Pose with breath focus – 1 min
Cool Down (3 minutes)
- Seated Forward Fold with slow breath – 1 min
- Side Stretch (seated or standing) – 1 min
- Mindful breathing (hands on belly) – 1 min
📲 Using Tech to Track Progress
Even gentle movement is worth tracking!
Here’s how to make the most of fitness tech:
- Apple Watch / Fitbit: Log as “mindful movement” or “low impact workout”
- Pelvic floor apps: Elvie Trainer, Kegel Trainer
- Breathing apps: Breathe+, Headspace (Postpartum courses)
- Notes app or journal: Write how you feel post-workout to spot progress over time
🎯 Focus on how you feel, not how many calories you burn. Energy, mood, and connection to your body are the real wins.
🍎 Supporting Your Recovery with Nutrition
- Protein-rich foods help rebuild tissue (eggs, legumes, fish)
- Hydration is key, especially if you’re breastfeeding
- Iron supports postpartum energy levels (spinach, red meat, fortified cereals)
- Postnatal vitamins can bridge gaps — ask your provider which are best for you
❓ FAQ: What New Moms Ask the Most
Q: I’m still bleeding or feel sore. Should I wait?
A: Yes. Rest is recovery. If you’re not cleared for exercise or something feels off, pause and seek medical advice.
Q: Will this help me lose baby weight?
A: These exercises lay the foundation. Focus first on healing; weight loss follows with consistency, movement, and healthy habits.
Q: What if I leak during movement?
A: That’s common. Work on pelvic floor exercises daily and speak to a women’s health physio if it continues.
🚫 Common Mistakes to Avoid
- Skipping pelvic floor work
- Jumping into HIIT or running too early
- Comparing your recovery to others
- Neglecting proper breathing technique
- Working out while sleep-deprived or underfed
🎯 Step-by-Step: Your Safe Start Plan
- Get cleared by your doctor (usually at 6 weeks postpartum)
- Begin with breathing + pelvic floor daily (5–10 mins)
- Add in the 15-minute routine 3x/week
- Track how you feel physically & emotionally
- Adjust or seek professional guidance as needed
💬 Real Mom, Real Words
“I was scared to move at first, but once I started this routine, I felt more in control and more like myself again. It wasn’t about looking good — it was about feeling connected to my body.” – Mara, 34, first-time mom
💌 Final Thoughts
Postpartum recovery isn’t a race — it’s a return. A return to movement, strength, identity, and grace. By starting slow, staying kind to yourself, and tuning in daily, you’ll build not just your physical strength, but emotional resilience too.
