Postpartum Fitness: Safe Workouts for New Moms and Dads

Hey there, new moms and dads! Congratulations on your new bundle of joy. Between sleepless nights, endless diaper changes, and figuring out how to function on three sips of cold coffee, the idea of exercise might feel like a distant dream. But here’s the thing: gentle, intentional movement can be a game-changer for your recovery, energy, and confidence as a new parent. Whether you’re a mom navigating postpartum recovery or a dad adjusting to the demands of fatherhood, fitness doesn’t have to be intense or time-consuming to make a difference.

In this post, I’m sharing safe, beginner-friendly workouts designed for new parents, focusing on recovery, core strength, and energy boosts. These exercises are gentle enough for postpartum recovery but effective for moms and dads looking to feel stronger and more energized. Plus, I’ll toss practical tips to fit fitness into your new-parent life.

Why Postpartum Fitness Matters

The first few months after welcoming your baby is a time of massive physical and emotional change. For moms, your body has just accomplished the incredible feat of pregnancy and childbirth, which can leave you feeling sore, fatigued, or disconnected from your strength. For dads, the demands of supporting a new baby (and maybe running on less sleep than ever) can zap your energy and make self-care feel impossible. But here’s why fitness is worth prioritizing:

•  Recovery: Gentle exercise can help moms heal from pregnancy and delivery by improving circulation, reducing swelling, and strengthening weakened muscles, especially in the core and pelvic floor. A 2019 study in Physical Therapy found that targeted postpartum exercise improves recovery and reduces pain.

•  Energy: Movement boosts endorphins, which can combat fatigue and lift mood. A quick workout can make you more awake than that third cup of coffee.

•  Confidence: Returning to movement helps you reconnect with your body, building strength and resilience for parenting tasks like carrying a car seat or soothing a fussy baby.

•  Team Effort: Exercising together (or separately) for moms and dads can strengthen your partnership and make fitness a shared goal.

The key is to start slow, listen to your body, and choose safe and practical exercises. Below, I’ll share two 10-minute workouts tailored for new parents, plus tips to make fitness work in your new reality. Always check with your doctor before starting any postpartum exercise, especially for moms, to ensure you’re cleared for activity (typically 6-8 weeks after vaginal delivery or longer for C-sections).

Workout #1: Gentle Core and Mobility Routine

This workout is designed to rebuild core strength and improve mobility, which is crucial for postpartum moms recovering from pregnancy and dads dealing with the physical demands of parenting (like hunching over a crib). Each exercise is gentle, low-impact, and safe for beginners. Do each move for 45 seconds, rest for 15 seconds, and repeat the circuit twice for a 10-minute session.

1. Diaphragmatic Breathing

•  Why It’s Great: Strengthens the pelvic floor and core while promoting relaxation—key for recovery and stress relief.

•  How to Do It: Lie on your back with knees bent and feet flat. Place one hand on your chest and one on your belly. Inhale deeply through your nose, letting your belly rise (not your chest). Exhale slowly through your mouth, feeling your belly sink. Focus on slow, controlled breaths.

•  Parent Tip: Do this during a quiet moment, like when your baby is napping, to double as a mini mindfulness break.

2. Pelvic Tilts

•  Why It’s Great: Gently engages the core and lower back, helping moms rebuild abdominal strength and dads improve posture.

•  How to Do It: Lie on your back with knees bent and feet flat. Tighten your core and tilt your pelvis upward, pressing your lower back into the floor. Hold for 2 seconds, then release. Move slowly and avoid arching your back.

•  Parent Tip: Imagine you’re tucking your tailbone to protect your spine, especially if you’re sore from carrying a baby.

3. Cat-Cow Stretch

•  Why It’s Great: Improves spinal mobility and relieves tension from hunching over bottles or breastfeeding.

•  How to Do It: On all fours, hands under shoulders and knees under hips. Inhale, arch your back (cow), lifting your chest and tailbone. Exhale, round your back (cat), tucking your chin and pelvis. Flow smoothly between the two.

•  Parent Tip: Do this with your baby lying on a blanket nearby—they’ll love watching your movements!

4. Glute Bridges

•  Why It’s Great: Strengthens glutes and core, which support your lower back and help with everyday tasks like lifting a car seat.

•  How to Do It: Lie on your back with knees bent and feet hip-width apart. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. Hold for 1 second, then lower slowly.

•  Parent Tip: Picture pushing a heavy stroller uphill to engage your glutes fully.

5. Bird Dog

•  Why It’s Great: Builds core stability and balance, perfect for both moms and dads to strengthen the abs and lower back.

•  How to Do It: Extend your right arm and left leg on all fours, keeping your body stable. Hold for 2 seconds, then return to start and switch sides. Move slowly to avoid wobbling.

•  Parent Tip: Pretend you're balancing a bottle on your back to keep your core engaged.

Rest: Take a 1-minute break between rounds. Sip water, take a deep breath, and feel your body waking up!

Workout #2: Energy-Boosting Full-Body Flow

This workout adds more movement to boost energy and build functional strength for parenting tasks, while still being gentle enough for postpartum recovery. Do each exercise for 45 seconds, rest for 15 seconds, and repeat the circuit twice for 10 minutes.

1. Seated Marching

•  Why It’s Great: Gently raises your heart rate and engages your core, perfect for early postpartum or low-energy days.

•  How to Do It: Sit on a sturdy chair with feet flat. Lift your right knee toward your chest, engaging your core, then lower and switch to the left. Keep a tall posture and move at a steady pace.

•  Parent Tip: Do this while your baby is in a bouncer—they might giggle at your marching!

2. Wall Push-Ups

•  Why It’s Great: Strengthens your chest, shoulders, and arms for carrying babies or pushing strollers, with less strain than floor push-ups.

•  How to Do It: Stand arm’s length from a wall, hands at shoulder height. Bend your elbows to lower your chest toward the wall, then push back. Keep your core tight and body straight.

•  Parent Tip: Imagine you’re pushing a heavy stroller to engage your upper body.

3. Side-Lying Leg Lifts (Moms) or Standing Side Leg Lifts (Dads)

•  Why It’s Great: Strengthens hips and glutes, which support posture and stability for both parents.

•  How to Do It (Moms): Lie on your side with legs straight. Lift your top leg slowly to hip height, then lower. Switch sides after 45 seconds. Keep movements controlled to avoid strain.

•  How to Do It (Dads): Stand with feet hip-width apart, holding a chair for balance. Lift your right leg to the side, keeping it straight, then lower. Switch sides after 45 seconds.

•  Parent Tip: Moms, do this during a nap; dads, try it while waiting for bottles to warm.

4. Modified Squats

•  Why It’s Great: Builds leg and glute strength for lifting babies or chasing toddlers, with a gentle approach for postpartum bodies.

•  How to Do It: Stand with feet hip-width apart, holding a chair for support if needed. Lower into a squat, keeping knees behind toes and chest up, then stand. Go only as low as feels comfortable.

•  Parent Tip: Picture sitting in a rocking chair to keep your form smooth.

5. Arm Circles

•  Why It’s Great: It improves shoulder mobility and warms up the upper body, which is excellent for parents who spend hours holding or rocking babies.

•  How to Do It: Stand with feet hip-width apart, arms extended to the sides. Make small forward circles for 20 seconds, then reverse for 25 seconds. Keep your core engaged.

•  Parent Tip: Do this while singing a lullaby to entertain your baby!

Rest: Take a 1-minute break between rounds. Shake out your limbs and enjoy the energy boost.

Tips for Fitting Fitness Into Your New-Parent Life

Finding time to exercise as a new parent is tough, but these strategies make it doable, even with a newborn in tow:

•  Start Small: Aim for 1-2 weekly workouts, even if it’s just 5 minutes. Consistency beats intensity, especially in the early postpartum phase.

•  Use Nap Time or Bedtime: Work out during your baby’s nap or after bedtime. The 10-minute routines above are perfect for these windows.

•  Involve Your Baby: Place your baby in a safe spot (like a bouncer or play mat) while you exercise. They’ll love watching you move, and you can make funny faces to keep them entertained.

•  Team Up: Moms and dads, take turns watching the baby so each of you gets a workout. Or do the routines together for some bonding time.

•  Listen to Your Body: Moms, avoid exercises that cause pain or discomfort, especially in your pelvic floor or abdomen. Dads, ease into movement if you’re sleep-deprived or sore from new parenting tasks.

Parent Tip: Keep a yoga mat or clear space ready to jump into a workout without setup hassle. For dads, consider adding light dumbbell or kettlebell exercises as you progress, for extra functional strength.

Special Considerations for Moms and Dads

For Moms

•  Pelvic Floor Health: Pregnancy and delivery can weaken the pelvic floor, so focus on gentle core exercises like diaphragmatic breathing and pelvic tilts. Avoid high-impact moves or heavy lifting until cleared by your doctor.

•  Diastasis Recti: If you have abdominal separation, stick to exercises like dead bugs and avoid crunches or planks until healed. Consult a physical therapist for guidance.

•  Hormonal Changes: Hormones like relaxin can loosen joints, so prioritize stability-focused moves like glute bridges and bird dogs.

For Dads

•  Posture Focus: Carrying babies or hunching over cribs can strain your back and shoulders. Include mobility exercises like cat-cow and arm circles to counteract tightness.

•  Energy Management: Sleep deprivation is absolute, so avoid burnout for low-impact workouts on tough days. Save higher-intensity moves for when you’re rested.

•  Strength for Tasks: Build functional strength for lifting car seats or strollers with exercises like squats and wall push-ups, which mimic daily movements.

Parent Tip: Moms and dads, communicate about your fitness goals. Maybe one of you does the core routine while the other handles bottle duty, then switch. It’s teamwork!

Why It’s Worth It

Postpartum fitness isn’t about “bouncing back” or hitting the gym hard. It's about reclaiming your strength and energy in a good way. For moms, gentle exercise supports physical recovery and mental well-being, helping you feel more like yourself. It’s a chance for dads to stay strong and present for their growing family. A 2021 study in the Journal of Women’s Health found that postpartum exercise improves mood, reduces fatigue, and enhances quality of life for new parents.

At TheFitFiles.com, I believe strength is more than muscles; it’s about the resilience you bring to parenthood. These workouts are designed to fit into your new-parent life, whether you’re soothing a newborn or chasing a toddler. You’re not just exercising but building a foundation for a stronger, healthier family.

What’s Next?

Try one of these 10-minute workouts this week, starting with just 1-2 sessions. As you feel stronger, add more sessions or explore our other posts on TheFitFiles.com, like “10-Minute Home Workouts for Busy Parents” or “Family Fitness: Fun Ways to Get Active With Your Kids,” for more ways to stay active. If you’re ready to progress, dads might incorporate light kettlebell/dumbbell carries for functional strength, while moms can focus on core recovery.

I’d love to hear how you’re moving as new parents! Share your postpartum fitness wins or tips on TheFitFiles.com or tag us on social media. Take a deep breath, grab those 10 minutes, and start feeling stronger.