Five Postpartum Exercises to Rebuild Strength and Confidence
Recovering after childbirth is a journey that takes time, patience, and care. Whether you’ve recently had your baby or are several months postpartum, moving your body can help you rebuild strength, improve energy levels, and boost confidence.
Here are five safe and effective exercises to support your recovery and help you feel strong again.
1. Diaphragmatic Breathing
This gentle exercise helps reconnect your breath with your core muscles, which are stretched and weakened during pregnancy.
How to do it:
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, allowing your belly to rise as you breathe in.
Exhale slowly through your mouth, drawing your belly button gently toward your spine.
Repeat for 5-10 breaths.
Why it works: Diaphragmatic breathing improves core stability, reduces stress, and lays the foundation for more advanced exercises.
2. Pelvic Floor Activation
Strengthening the pelvic floor is crucial for postpartum recovery, as these muscles support your bladder, uterus, and bowel.
How to do it:
Sit, lie down, or stand comfortably.
Imagine gently lifting a blueberry with your pelvic floor muscles without squeezing your glutes or thighs.
Hold for 3-5 seconds, then release completely.
Perform 10 repetitions, working up to 3 sets daily.
Try to work pulling up the pelvic floor quickly so quick pull up and then relax.
Why it works: Regular pelvic floor exercises help improve bladder control, core stability, and overall pelvic health.
3. Glute Bridges
This exercise strengthens your glutes, hamstrings, and core, which are all vital for posture and daily activities.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press your lower back into the floor and engage your core.
Lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
Lower your hips slowly back down.
Perform 8-12 repetitions for 2-3 sets.
Why it works: Glute bridges help alleviate lower back pain, improve hip stability, and enhance core strength.
4. Side-Lying Leg Lifts
This exercise targets your hip abductors and helps rebuild stability and strength in your lower body.
How to do it:
Lie on your side with your bottom leg bent for support and your top leg straight.
Engage your core and lift your top leg to hip height.
Lower it slowly back down without letting it rest.
Perform 10-15 repetitions per side for 2-3 sets.
Why it works: Strong hips are essential for balance, walking, and protecting your lower back from strain.
5. Modified Side Plank
This gentle variation of the side plank strengthens your obliques, shoulders, and core without putting too much pressure on your abdominal wall.
How to do it:
Lie on your side with your knees bent and your elbow directly under your shoulder.
Engage your core and lift your hips off the floor, creating a straight line from your shoulders to your knees.
Hold for 10-20 seconds and lower down.
Repeat 2-3 times on each side.
Why it works: A strong core improves posture, reduces back pain, and supports overall body mechanics.
Final Tips for Postpartum Exercise
Start slow: Listen to your body and progress at your own pace. It’s okay to take breaks or modify exercises.
Consult a professional: If you’re unsure where to begin, working with a physiotherapist or attending a postpartum Pilates class can provide guidance and reassurance.
Be consistent: Regular movement, even in small amounts, will add up to big improvements over time.
By incorporating these exercises into your routine, you can rebuild your strength and confidence while embracing the incredible changes your body has undergone.
Ready to take the next step?
Explore our Move With Us Postpartum program for guided support, book an in-person physiotherapy session in Cromwell or Wanaka, or join one of our Mums and Bubs classes. Prefer to work from home? Online options are also available to fit your schedule. Remember, every postpartum journey is unique—celebrate your progress and enjoy this new chapter. Remember, every postpartum journey is unique—celebrate your progress and enjoy this new chapter.
Ally x