Newly Postpartum Exercise Routine: How to Ease Back Into Movement Safely

Bringing a new baby into the world is an incredible experience—but it also asks a lot of your body. Whether you had a vaginal delivery or a C-section, your body has spent the last nine months adapting to pregnancy and is now beginning another major transition: recovery.

If you're newly postpartum and feeling overwhelmed about when or how to start exercising again, you're not alone. Many new moms wonder, When is it safe to work out? How do I know if I'm doing too much? Will I ever feel like myself again?

The good news is that returning to movement doesn't have to mean jumping back into your pre-pregnancy workouts. In fact, the best place to start is often much simpler than people expect. Your recovery begins with rebuilding a strong foundation through proper breathing, gentle mobility, and reconnecting with your core and pelvic floor.

Why Breathing Matters After Pregnancy

During pregnancy, your growing baby changes the way your body moves and breathes. As your uterus expands, your diaphragm has less room to move, your rib cage often flares outward, and your abdominal muscles stretch significantly. These changes are completely normal, but they can make it difficult to return to efficient breathing patterns after delivery.

Learning to breathe well again can provide numerous benefits, including:

• Reconnecting with your deep core muscles

• Supporting pelvic floor recovery

• Helping restore rib cage and diaphragm mobility

• Reducing unnecessary tension throughout the body

• Improving posture

• Promoting relaxation and better sleep (something every new parent can appreciate!)

A proper diaphragmatic breath allows your belly to gently expand as you inhale while your pelvic floor naturally relaxes. As you exhale, your pelvic floor and deep abdominal muscles gently contract together. Think of it as a coordinated team rather than forcefully "sucking in" your stomach.

Mastering this breathing pattern creates the foundation for every other exercise you'll eventually return to.

3 Exercises to Reconnect With Your Core

These beginner-friendly exercises emphasize breathing, mobility, and gentle activation rather than intensity. They can help your body begin rebuilding strength while respecting the healing process.

As with all things postpartum, be sure to check with your OB-GYN or healthcare provider before beginning any new exercise routine. If you have persistent pain, significant pelvic heaviness, urinary leakage, or concerns about diastasis recti or pelvic floor function, working with a pelvic floor physical therapist can be incredibly beneficial.

1. Child's Pose with Gentle Lat Stretch and Diaphragmatic Breathing

This exercise combines relaxation, mobility, and breathing to help restore movement through your upper body while encouraging your diaphragm to work more efficiently.

How to do it:

• Begin in Child's Pose.

• Place your forearms on top of a full foam roller.

• Take a slow, full inhale, allowing your belly to expand and your pelvic floor to relax.

• As you exhale, gently roll the foam roller forward until you feel a comfortable stretch along your sides and shoulders.

• Return to the starting position as you inhale again.

• Repeat for 8–10 slow breaths.

Benefits:

• Improves shoulder and thoracic mobility

• Lengthens tight lat muscles

• Encourages full diaphragmatic breathing

• Helps reposition the rib cage after pregnancy

2. Side-Lying Asymmetrical Pillow Push

This is one of our FIXXED favorites because it helps activate the deep core without placing excessive pressure on healing abdominal tissues.

How to do it:

• Lie comfortably on your side.

• Place a pillow underneath your top hand.

• Inhale deeply, allowing your belly and pelvic floor to relax.

• As you exhale, gently press your hand into the pillow.

• Notice your obliques and deep core muscles engaging without straining.

• Complete 10 repetitions before switching sides.

Benefits:

• Activates the deep abdominal muscles

• Improves core awareness

• Encourages proper breathing mechanics

• Builds stability in a gentle, functional position

3. Supine Heel Slides

Heel slides are an excellent progression for reconnecting with your core while introducing gentle leg movement.

How to do it:

• Lie on your back with your knees bent.

• Place a paper plate, towel, or slider underneath one foot.

• Inhale to prepare, allowing your belly to expand.

• As you exhale, gently engage your core and pelvic floor while sliding your heel away from your body.

• Inhale as you slowly slide your foot back toward your glutes.

• Repeat 10 times before switching sides.

Benefits:

• Builds deep core strength

• Encourages pelvic stability

• Coordinates breathing with movement

• Provides a safe introduction to lower-body exercise

Remember: Recovery Is Not a Race

One of the hardest parts of the postpartum journey is resisting the urge to compare yourself to where you were before pregnancy—or to what you see on social media. Healing is not linear, and every postpartum experience is different. Some days you may feel energized, while others simply caring for your baby is enough. Both are completely normal.

Instead of focusing on "getting your body back," try shifting your mindset toward supporting the body that has accomplished something remarkable. Small, consistent habits—like practicing your breathing exercises for a few minutes each day—can lay the groundwork for returning to the activities you love when your body is ready.

Give yourself permission to celebrate progress that isn't measured by weights lifted or miles run. Better posture, easier breathing, less back discomfort, and feeling stronger during everyday activities are all meaningful wins.

We're Here to Help!

If you're unsure where to begin or would feel more confident with personalized guidance, you don't have to navigate postpartum recovery alone. Our team is passionate about helping moms rebuild strength safely, reconnect with their bodies, and return to exercise with confidence. Every postpartum journey is unique, and having an individualized plan can make all the difference.

If you'd like one-on-one support as you ease back into exercise, reach out to kristina@fixxedstudios.com or schedule your free phone consultation. We'd love to help you feel strong, supported, and confident every step of the way.