Low-Impact Workouts for Postpartum Moms: Gentle Ways to Rebuild Strength
Getting back into a fitness routine after childbirth can feel both exciting and overwhelming. Your body has been through a lot, and the idea of "bouncing back" doesn't mean pushing yourself to the limit—it means healing, reconnecting with your core, and regaining strength at your own pace.
One of the safest and most effective ways to start is with low-impact workouts that are kind to your joints, gentle on your healing body, and supportive of pelvic floor recovery.
Learn more about the Ima Yoga method program today!
1. Why should I start with low-impact workouts postpartum?
After giving birth, your body needs time to heal—especially your core and pelvic floor muscles. Low-impact workouts allow you to move without placing too much pressure on areas still recovering, like your joints, abdominal wall, and pelvic floor.
Jumping into high-impact workouts too soon can worsen issues like diastasis recti (abdominal separation) or lead to pelvic floor dysfunction, including leaking or prolapse. Low-impact movement is your best friend in this season.
If you're not sure where to start, our Essential Postpartum Program is designed to guide you through gentle, targeted workouts that support healing from the inside out.
2. What are the best low-impact exercises for postpartum moms?
Here are a few go-to options that support recovery and strength-building:
🚶 Walking
Simple, free, and surprisingly powerful. Walking is a fantastic full-body movement that improves circulation, boosts mood, and gently reintroduces your body to regular movement. Start small—5 to 10 minutes—and build up as your energy and endurance return.
💪 Pelvic Floor Exercises (Kegels)
Kegels involve engaging and relaxing the muscles of your pelvic floor, helping you rebuild internal support for your bladder, uterus, and rectum.
If you're new to Kegels—or you're just not sure you're doing them right—grab our $5 Beginner Kegel Guide. It goes beyond the Kegel with simple cues and core-focused tips to help you connect with your body.
🌬️ Diaphragmatic Breathing with Core Engagement
This simple breathing exercise reactivates your deep core muscles while encouraging pelvic floor connection. It’s one of the foundational practices we teach in our Essential Postpartum Program, which is perfect for moms ready to rebuild from the inside out.
3. Can I do these exercises if I have diastasis recti?
Yes, and you should! If you have diastasis recti, core exercises should be slow and focused on engagement rather than intensity. Avoid crunches, sit-ups, or planks until you are able to effectively control your abdominal pressure and have strengthened your transverse abdominis.
Exercises like breathing with core engagement, pelvic tilts, and bridges are excellent for supporting diastasis recti healing while strengthening the pelvic floor.
Want to start working on pressure management before you deliver your baby? Try our Second and Third Trimester Pelvic Floor and Yoga Program. It's intentionally designed to be diastasis-aware, pelvic floor-safe, and beginner-friendly.
4. How do I know if I’m ready for more intense workouts?
Listen to your body. If you can perform these low-impact exercises without leaking, doming in your belly, or pelvic pressure, you may be ready to gradually add more movement. But recovery isn’t linear—take your time and stay focused on form over intensity.
For continued guidance through every trimester and beyond, explore our All Programs collection, designed to support you through pregnancy and postpartum transitions.
5. How often should I do postpartum workouts?
Start small—3–4 days a week is plenty. Even 10 minutes a day of focused movement can make a huge difference in how you feel and heal. As your energy returns and your body rebuilds strength, you can increase duration and frequency.
We designed the Ima Yoga Method to be flexible and intuitive. Whether you're still expecting or just beginning to reengage postpartum, you'll find support for every phase.
Bonus Resources for Every Stage
Pregnant and planning ahead? Start pelvic floor prep early with our First Trimester Program or Second/Third Trimester Program.
Curious to try before you commit? Sign up for a Free Prenatal Yoga Class and feel the difference gentle movement can make.
Final Thoughts: Move with Kindness
Your postpartum body is strong, capable, and worthy of care. Low-impact workouts are a gentle but powerful way to honor your recovery while safely building strength.
Whether you’re walking with your baby, doing daily Kegels, or reconnecting with your breath—every small step counts.
Let us guide you through healing movement with our Essential Postpartum Program, or explore all our classes for every stage of your journey!
