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10 Best Postpartum Recovery Exercises to Become Your Best Self as a Mother

best postpartum recovery exercises

Pregnancy is an extraordinary journey for a woman. It is the dream of every couple to start their own family. But pregnancy comes with its own downsides. The time after the birth of the baby is a crucial time for women to recover. Therefore, here are some of the best postpartum recovery exercises for you to recover better. 

While your pregnancy, kind of birth, and any issues you encounter during delivery will all influence your fitness regimen, the most important element to consider is how you feel.

That’s because gradually resuming any form of training after having birth is critical to both the long-term effectiveness of your fitness plan and general health. In other words, strive to be patient while remaining realistic about your abilities.

What Happens to a Woman’s Body Postpartum?

The postpartum phase, which lasts around six weeks following childbirth, is an important time for a woman’s body as it returns to its pre-pregnancy state. Here’s what to expect throughout this transformational phase:

  1. Most women suffer postpartum bleeding, which typically diminishes within the first month.
  2. Your uterus, which had grown greatly during pregnancy, returns to its pre-pregnancy size (about 2 ounces).
  3. Abdominal muscles may remain strained, necessitating rest and exercise to recover strength.
  4. Pelvic Floor Health: With an uncomplicated vaginal birth, your pelvic floor strength may increase within six weeks postpartum.
  5. Pelvic floor physical therapy can help with problems like urine leaks or prolapse.
  6. Kegel exercises help to strengthen these muscles.
  7. Weight and Abdominal Changes: Most parents have lost approximately 50% of their pregnancy weight by this point.
  8. Abdominal muscles may still appear different after stretching.
  9. Diastasis recti (muscle separation) should resolve on its own, but if it doesn’t, seek expert help.
  10. Pain from lacerations and bruised tissue should have decreased.
  11. Recovery from a C-section may take longer; follow your doctor’s advice.
  12. The hormonal changes also trigger changes in the mental state of the person. 

Best Postpartum Recovery Exercises 

The postpartum period requires women to be active for the body to heal and recover well. Here are some gentle postpartum exercises to help ease and speed up the recovery process. 

Pelvic Tilt

The pelvic tilt is a great workout for strengthening your abdominal muscles. This is how you do it:

  • Lie on your back, legs bent, feet flat on the floor.
  • Tighten your abdominal muscles and push your lower back on the floor.
  • Hold for a few seconds and then release.
  • Repeat numerous times during the day.

Kegel Exercises

Kegels serve to strengthen the pelvic floor muscles, which can be compromised during pregnancy and childbirth. Take these steps:

  • Sit or lie comfortably.
  • Contract your pelvic floor muscles to stop the flow of pee.
  • Hold for a few seconds and then release.
  • Repeat 10-15 times throughout the day.

Belly Breathing

Belly breathing helps to rebalance your breathing throughout your core. It’s relaxing and good for overall relaxation.

  • Sit or lie comfortably.
  • Place one hand on your chest and the other on your abdomen.
  • Breathe deeply, allowing your tummy to rise with each breath.
  • Exhale slowly, feeling your stomach drop.
  • Repeat for several minutes.

Happy Baby Pose (Ananda Balasana)

This yoga stance develops flexibility while also loosening tight pelvic floor muscles.

  • Lie on your back.
  • Bend your knees towards your chest.
  • Hold the outer borders of your feet in your hands.
  • Gently press your knees to the floor.
  • Take deep breaths and relax in this position.


Begin with something low-impact and uncomplicated, such as a daily walk. Walking helps your body get back into shape, increases circulation, and lifts your attitude.

  • Don’t try to walk too much on the first day itself. 
  • Ease into the process as recovery does not happen overnight. 

Heel Slide

Heel slides can help strengthen your transverse abdominis muscles, which are vital for core stability.

  • Lie on your back, knees bent.
  • Slide one heel along the floor to straighten your leg.
  • Return to your starting position.
  • Alternate legs.

Cat-Cow Pose

Gentle postpartum yoga is a great way to recover. This yoga pose stretches and strengthens your spine, increasing flexibility and balance.

  • Get on your hands and knees.
  • Inhale and arch your back (like a cat).
  • Exhale and circle your back (like a cow).
  • Repeat the movement.

Child’s Pose

One of the best postpartum recovery Child’s pose reduces low back stress and encourages relaxation:

  • Kneel on the floor.
  • Sit back on your heels.
  • Extend your arms forward and place your forehead on the ground.
  • Breathe deeply and hold your stance. 

Light Weight Lifting

Consider doing mild weightlifting (with appropriate form) to gradually rebuild strength. Begin with minimal weights and concentrate on primary muscle groups.

  • This can help you tone your muscles as well as regain your strength.
  •  It also boosts immunity which is very much needed for a new mother. 
  • Try to workout at home as joining a gym might be stressful at this point. 


Swimming is a low-impact exercise that works the entire body. It boosts cardiovascular fitness and leaves you feeling invigorated.

Remember that consistency is crucial. Begin carefully, listen to your body, and gradually increase intensity. Celebrate your modest victories, and most importantly, be gentle to yourself throughout this transformational postpartum period.


To summarize, postpartum recovery exercises can help you regain strength, flexibility, and balance after childbirth. They can also improve your attitude, energy level, and confidence. However, before beginning any fitness routine, visit your doctor and listen to your body. Begin with low-impact exercises like walking, pelvic tilts, and heel slides, then gradually increase the intensity and time as you feel ready. 

You can also try yoga, pilates, swimming, or mild weight lifting to target different muscle areas and provide diversity to your workout. Remember that the purpose of postpartum exercise is to make you feel better, not to put pressure on yourself or compare yourself to others. Be patient and kind to yourself, and reap the benefits of physical activity for your health and well-being.


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