By Kinza Asghar Khan, PharmD

Up-Dated at 05-Feb-2024

Gentle Exercises For Postpartum Recovery And Rebuilding Strength

Postpartum exercises offer more than just physical recovery after childbirth. Engaging in gentle exercise routines during this transformative phase can bring a multitude of benefits to both your body and mind.

In this article, we’ll explore the remarkable advantages of postpartum exercises, from restoring strength and toning muscles to improving mental well-being and enhancing your overall quality of life. Get ready to discover how these exercises can empower you on your journey to postpartum health and happiness.

When can I start gentle exercise after delivery?

Gentle exercise, such as walking, can generally be started as soon as you feel comfortable after giving birth. It’s important to listen to your body and start when you feel up to it. Some women may feel ready to start exercising early, while others may need more time to recover. 

Around six weeks after giving birth, most of the changes that occurred during pregnancy will have returned to normal. However, if you had a cesarean birth, a difficult delivery, or experienced complications, it may take a little longer before you feel ready to start exercising.

Remember to be patient with your body and allow it the time it needs to heal.

If you did not exercise during pregnancy, it’s better to start with easy exercises and gradually build up to more challenging ones. 

Keep in mind that your lower back and core abdominal muscles may be weaker than they used to be, so it’s important to take it slow and focus on strengthening those areas. It’s always best to consult with your doctor before starting any exercise program.

What exercises are safe postpartum?

The key to exercising safely is to start gradually, listen to your body, and make adjustments as needed. By being mindful of your body’s limitations, you can safely regain your strength and fitness after giving birth.

Here are some types of postnatal exercises that are often recommended:

Brisk walking

Walking is a great low-impact exercise that you can start soon after giving birth. It helps improve cardiovascular fitness and can be easily incorporated into your daily routine.

Swimming and aqua aerobics

Water-based exercises are gentle on the joints and provide resistance for muscle toning. Swimming and aqua aerobics can help strengthen your muscles and improve overall fitness.


Yoga Exercises

Postnatal yoga classes or gentle yoga sequences designed for new mothers can help with relaxation, flexibility, and rebuilding core strength. It focuses on gentle stretching and controlled breathing.


Postnatal pilates is an excellent way to strengthen your core muscles, including the pelvic floor and abdominal muscles. These exercises emphasize stability, control, and alignment.

Low-impact aerobic workouts

Low-impact aerobic exercises, such as low-impact dance workouts or cardio machines like ellipticals, provide cardiovascular benefits without putting excessive strain on your joints.

Light weight training

Incorporating lightweight training, using dumbbells or resistance bands, can help tone and strengthen your muscles. Focus on exercises that target major muscle groups, but start with lighter weights and gradually increase as you progress.


Cycling on a stationary bike or outdoors (once you’ve regained your balance and coordination) is a low-impact cardiovascular exercise that can be adjusted to your fitness level.

Pelvic floor exercises (Kegels)

These exercises work to strengthen the pelvic floor muscles, which might weaken during pregnancy and childbirth

To do Kegels, contract the muscles you would use to stop the flow of urine and hold for a few seconds before releasing. Repeat this contraction and relaxation sequence several times throughout the day.

Deep belly breathing

This technique activates the deep abdominal muscles, promotes relaxation, and restores core strength.

Simply take deep breaths in through your nose, allowing your belly to rise, and exhale slowly through your mouth, drawing your belly button in towards your spine. It’s a simple yet powerful exercise to support your well-being during this special time.

What are the benefits of postpartum exercises?

After the incredible journey of pregnancy and childbirth, it’s time to focus on your postpartum recovery and well-being. Engaging in gentle exercises during this phase can bring about a myriad of benefits, both physical and mental.

Let’s explore some of the remarkable advantages of postpartum exercises:

What are the benefits of postpartum exercises?

Restoring strength

Pregnancy and delivery can take a toll on your body, leaving you feeling weak and depleted. Postpartum exercises help rebuild and strengthen your muscles, particularly in the abdominal, pelvic floor, and back regions. 

By gradually increasing your physical activity, you can regain your pre-pregnancy strength and stamina.

Toning muscles

Pregnancy may cause certain areas of your body to feel flabby or loose. Gentle exercises, such as pelvic tilts, modified planks, and squats, can help tone and tighten these muscles, promoting a more sculpted physique. 

Improved posture

Carrying a growing baby for nine months can lead to changes in your posture and alignment. Postpartum exercises that target your back, shoulders, and core can help realign your body and improve posture. 

This not only enhances your physical appearance but also reduces discomfort and decreases the risk of developing musculoskeletal issues in the long run.

Enhanced mental well-being

Exercise is known to release endorphins, the “feel-good” hormones that boost mood and reduce stress. As a new mother, you may experience hormonal fluctuations and emotional challenges.

Regular physical activity can work as a natural mood booster, easing symptoms of postpartum blues or sadness and promoting an overall sense of well-being.

Increased Energy Levels

It may seem counterintuitive, but engaging in gentle exercises can actually help combat fatigue and increase your energy levels. Regular physical activity stimulates blood flow and oxygen circulation, which can provide a much-needed energy boost. As your fitness improves, you’ll find yourself more energized to tackle the demands of motherhood.


In conclusion, postpartum exercises can play a crucial role in your recovery and rebuilding strength after giving birth. Listen to your body, start slowly, and make adjustments as needed.

Postpartum exercise is not only about getting back in shape but also about nurturing yourself and enjoying the journey of rediscovering your strength. 

As you begin your postpartum journey, NowBegin is here to offer the support and resources you need. Our commitment is to provide you with premium products and expert guides that will assist you every step of the way. 

Visit our website to explore our valuable resources and benefit from our wide range of products.

Previous Blog             Next Blog

Open chat
Hi! Nowbegins
Available for live chat only