The Best Workouts for New Moms to Stay Active and Feel Strong

Becoming a new mom brings about a whirlwind of emotions and changes. With your little one now at home, it’s easy to focus all your energy on caring for them—but what about caring for you? Staying active after giving birth can help you regain strength, boost your energy levels, and feel confident in your post-baby body. And here’s the best part: You don’t need to jump back into intense routines to feel the benefits.

In this article, we’ll break down the best workouts for new moms, starting with gentle, effective exercises that will ease you into movement while honoring what your body has been through. Whether you’re looking for a confidence boost or a way to rebuild strength, these tips will help you stay active, healthy, and happy.

Why Staying Active as a New Mom Matters

Let’s face it: being a new mom is exhausting. Between sleepless nights, endless feedings, and the demands of caring for a baby, finding the time (and energy) to exercise may feel impossible. But staying active, even in small ways, can make a world of difference for your body and mind.

Here’s why working out after having a baby is so important:

• Boosts Energy: Regular movement increases your energy levels, helping you tackle those long days.
• Strengthens Your Body: Workouts help rebuild core strength, improve posture, and strengthen muscles that may feel weak after pregnancy.
• Supports Mental Health: Exercise releases endorphins, which can lift your mood and reduce stress—so needed during the postpartum phase!
• Promotes Better Sleep: While you may not get 8 hours just yet, staying active can help you sleep more soundly.

Remember, this isn’t about “getting your body back.” It’s about giving your body the love and care it deserves so you can feel strong, confident, and healthy.

When Should You Start Working Out Again?

Before starting any workout routine, it’s important to get the green light from your doctor, especially after childbirth. Generally, moms can begin light exercises like walking or stretching around 6-8 weeks postpartum. However, everybody—and every birth—is different.

If you’ve had a c-section or experienced complications, your recovery timeline may be longer. Be patient with yourself and focus on listening to your body. Postpartum fitness isn’t a race—it’s about creating sustainable habits that make you feel good.

The Best Workouts for New Moms

Ready to move? Here are some of the best workouts for new moms that are safe, effective, and perfect for easing back into fitness.

1. Walking

Walking is one of the easiest and most accessible ways to stay active postpartum. Start with short, gentle strolls with your baby in a stroller. As your strength builds, gradually increase the pace and distance.

Why it’s great for new moms:

• It’s low-impact and gentle on healing bodies.
• Fresh air does wonders for your mood and energy.
• It’s a great way to bond with your baby while moving your body.

2. Core-Strengthening Exercises

Pregnancy can weaken your abdominal muscles and pelvic floor, so rebuilding core strength is essential. Start with gentle moves like diaphragmatic breathing, bridges, and cat-cow stretches.

Core Exercise Example: Diaphragmatic Breathing

1. Lie on your back with your knees bent and hands on your stomach.
2. Take a deep breath, allowing your stomach to expand as you inhale.
3. Exhale slowly, pressing your lower back gently into the ground.
4. Repeat for 5-10 breaths.

This move reconnects you to your deep core muscles and promotes relaxation, a win-win!

3. Glute Bridges

Strengthening your glutes (butt muscles) can help improve posture, support your lower back, and reduce discomfort that’s common postpartum.

How to do a Glute Bridge:

1. Start on your back with your knees bent and feet flat on the floor.
2. Tighten your core and raise your hips until your body makes a straight line from shoulders to knees.
3. Lower back down slowly.
4. Repeat for 10-12 reps.

It’s simple, effective, and requires no equipment!

4. Bodyweight Squats

Squats are perfect for rebuilding lower-body strength and improving functional fitness—because, let’s be honest, you’ll be bending and lifting a lot as a mom.

How to do a Bodyweight Squat:

1. Stand with your feet hip-width apart.
2. Lower into a squat position as if you’re sitting in a chair, keeping your chest up and weight in your heels.
3. Press back up to standing.
4. Repeat for 10-15 reps.

5. Pelvic Floor Exercises (Kegels)

Kegels are great for strengthening your pelvic floor muscles. These muscles support your bladder, uterus, and bowels. They’re especially important after pregnancy and childbirth.

How to do Kegels:

1. Tighten the muscles you’d use to stop the flow of urine.
2. Hold for 5-10 seconds, then release.
3. Repeat 10-15 times daily.

These can be done anytime, anywhere, even while feeding your baby!

6. Wall Push-Ups

If you’re not ready for regular push-ups, wall push-ups are a great alternative to strengthen your chest, shoulders, and arms.

How to do Wall Push-Ups:

1. Stand a few feet away from a wall with your palms flat on the surface.
2. Lower your chest toward the wall. Make sure to keep your body in a straight line.
3. Push back to the starting position.
4. Repeat for 10-12 reps.

These are perfect for moms easing back into upper-body strength training.

7. Modified Side Plank

Side planks are a fantastic way to engage your obliques and core without putting too much pressure on your abdominal muscles, especially if you’re recovering from diastasis recti.

How to do a Modified Side Plank:

1. Lie on your side with your knees bent and on top of each other.
2. Lift yourself up on your forearm, keeping your elbow directly under your shoulder.
3. Gently raise your hips off the ground, and make your body form a straight line from your knees to your shoulders.
4. Hold the position for 10-15 seconds before lowering back down.
5. Repeat 2-3 times on each side.

This gentle variation strengthens your core, obliques, and shoulder stabilizers.

8. Standing Calf Raises

Calf raises are great for improving lower-body strength and stability. This is perfect for busy new moms who are constantly on their feet.

How to do Standing Calf Raises:

1. Stand tall with your feet hip-width apart. Hold onto a sturdy surface, like a chair or wall, for support.
2. Lift your heels up and off the ground, rising up onto the balls of your feet.
3. Hold for a second at the top, then slowly lower back down.
4. Perform 12-15 repetitions.

For added challenge, you can do these on one leg at a time or hold your baby for extra resistance!

9. Deadlifts with Light Dumbbells (or Baby!)

Deadlifts are functional exercises that strengthen the hamstrings, glutes, and lower back, helping moms with everyday movements like bending and lifting.

How to do a Deadlift:

1. Start standing with your feet hip-width apart and a pair of light dumbbells (or your baby held securely).
2. Bend at your hips and lower your torso toward the ground while keeping your back flat and knees slightly bent.
3. Engage your glutes and hamstrings while standing up, squeezing your glutes at the top.
4. Repeat for 10-12 reps.

This exercise builds strength in the lower body and back, helping new moms feel more confident and capable in their daily tasks.

Postpartum Workout Tips for Success

Starting the best workout as a new mom sometimes feels overwhelming, but with a few simple tips, you’ll set yourself up for success:

• Start Small: Try to stick to 10-15 minutes of exercise per day and build up as you feel stronger.
• Listen to Your Body: Stop immediately if something feels uncomfortable. Your body is still healing, so be kind to yourself.
• Make It Fun: Find workouts you enjoy—whether it’s walking with friends, a yoga class, or dancing in the living room.
• Ask for Help: Don’t be afraid to ask someone to watch the baby while you take time for yourself.
• Work with a Trainer: A professional personal trainer can help guide you through safe, effective workouts tailored to your needs.

Ready to Feel Stronger and More Confident? Let’s Do This Together!

Starting a fitness routine as a new mom isn’t about perfection—it’s about progress. Every walk you take, every squat you do, and every deep breath you take brings you one step closer to feeling like the strongest version of yourself.

At Peak Women, we specialize in personal training designed just for women, including new moms. Our expert trainers will help you rebuild strength safely, boost your energy, and feel confident in your body again. At Peak Women, we create the best workouts for new moms to get active again.

You’ve got this, and we’re here to help every step of the way.

Ready to take the first step?  Contact us to schedule a free workout and learn more about our personal training programs for new moms. Let’s get you moving, feeling strong, and staying active!