5 Postpartum Fitness Tips for New Moms: Rebuilding Strength at Your Own Pace

5 Ways To Begin Postpartum Fitness Journey

Welcoming a new baby is an incredible experience, but it can also leave you feeling disconnected from your body and overall mental wellbeing. The reality is, it's very easy to prioritize breastfeeding and baby hitting milestones that you forget to make time to pour into yourself. The great news is, there's ways to ease into the 'postpartum glow up' without feeling overwhelmed.

How to regain your core strength as a new mom

Tip 1: Start Slow and Listen to Your Body

One of the first things moms typically notice after having a baby is how different their body feels. 


You can often experience weakened pelvic floor, sensitivity around your incision site and overall feel fatigue from delivery and the demands of motherhood. 


After giving birth, it's important to take things slow to give your body time to heal, especially if you're dealing with diastasis recti or recovering from a C-section . Avoid rushing into high-intensity workouts.

Begin with low impact activities

When you're looking to regain strength and get back into the full swing of things, it is beneficial to begin with gentle activities like walking or light stretching. These low-impact exercises will help you gradually regain mobility without putting strain on your body.


Taking a stroll outside and letting the sun hit your skin can also help reduce postpartum depression and the feeling of cabin fever, after spending so much time indoors navigating newborn routines.


Other low impact activities can include:

  • Swimming or Aqua Aerobics
  • Cycling (Stationary or Outdoor)
  • Yoga
  • Elliptical Machine
  • Low-Impact Dance or Aerobics Classes
  • Light Resistance Band Exercises
  • Baby-and-Me Workouts

Consider incorporating online postpartum fitness classes

I'm sure we can all agree how time consuming newborn life can be, and getting to the gym can seem like a never happening thing. 


Consider incorporating online postpartum fitness classes into your routine. This is a great option for newly postpartum moms or women looking to focus on low-impact exercises that build strength overtime.


These classes allow you to work out from the comfort of home, often times with a live fitness trainer, adding convenience, time flexibility and practicality in your fitness journey.

Tip 2: Focus on Core and Pelvic Floor Recovery

Your core and pelvic floor muscles take a lot of strain during pregnancy and childbirth. Strengthening these areas are essential for improving posture, regaining balance, and preventing issues like incontinence.

Start with pelvic floor exercises

While you should avoid crunches or other intense ab exercises until you've regained deep core strength, some excellent pelvic floor exercises that are safe and effective for new moms:


1. Kegels

  • How to do it:
    • Sit or lie down in a comfortable position.
    • Imagine you are stopping the flow of urine by squeezing and lifting the muscles of your pelvic floor.
    • Hold the contraction for 5-10 seconds, then release and relax for the same amount of time.
    • Repeat 10-15 times.

2. Elevator Kegels

  • How to do it:
    • Visualize your pelvic floor muscles as an elevator. Slowly contract the muscles, lifting them up to the "first floor," then "second floor," and so on, tightening a little more with each level.
    • Hold at the top level for a second, then slowly lower the elevator back down.
    • Repeat 5-10 times.

3. Transverse Abdominis Breathing (Deep Core Breathing)

  • How to do it:
    • Sit or lie down comfortably. Place one hand on your belly and one hand on your ribcage.
    • Inhale deeply, allowing your belly to rise (not your chest).
    • As you exhale, engage your pelvic floor by gently pulling up and in (like a Kegel), while also pulling your belly button toward your spine.
    • Hold for a few seconds and then relax as you inhale again.
    • Repeat 8-10 times.

4. Squats with Pelvic Floor Engagement

  • How to do it:
    • Stand with your feet shoulder-width apart.
    • As you lower into a squat position, engage your pelvic floor (similar to a Kegel).
    • Hold the squat for a few seconds, then rise back up while releasing the pelvic floor.
    • Repeat 8-10 times.

These exercises are great for new moms looking to regain pelvic floor strength, improve bladder control, and aid in overall postpartum recovery.

At home fitness exercises

Muscle Up Mommy's at-home fitness classes include postpartum-safe core exercises led by experienced instructors, allowing you to rebuild your core strength with expert guidance. Plus, you can fit these quick workouts into your schedule while your baby naps, or use them as a baby weight during sessions.


Incorporating your baby in your workout is not only motivating, but gives you an opportunity to increase bonding time and replace gym equipment with baby wearing for added strength training.


Other reasons moms love our online fitness classes: 


  • Zero Travel Time: Complete convenience at-home.
  • Schedule Flexibility: 30 minute sessions.
  • Community: Connect with other moms in our network.
  • No Babysitter Needed: Avoid gym fees and extra costs.
  • Results: Improvement in mental and physical wellness.

Tip 3: Prioritize Rest and Recovery

Fitness after childbirth isn’t just about working out—it’s also about giving your body the rest it needs. Your energy levels may fluctuate due to breastfeeding, lack of sleep, and adjusting to life with a newborn, so prioritize muscle recovery as part of your fitness journey.


Everyday doesn't have to be a marathon. Simply getting active and incorporating days to rest helps improve your postpartum experience.


On rest days, incorporate gentle stretches and breathing techniques than can help boost your stamina and release tension.

The ability to produce breastmilk is directly impacted by your mood, energy levels and stress hormone levels.


If you are constantly feeling tense, stressed or fatigued, this can cause dips in your milk supply and affect your overall breastfeeding experience. 


Muscle Up Mommy J35 Wearables are designed for active moms, helping them to balance work, life and the demands motherhood while breastfeeding.


Explore these hands-free wearables so you can effectively pump without compromising your mobility.

Tip 4: Wear the Right Gear for Support and Comfort

Wearing the right activewear can make a huge difference in how comfortable and supported you feel during your workouts.


Key activewear design functions Muscle Up Mommy focuses on are


  • High Waisted and Supportive Styles: providing gentle compression and support to the abdominal area, which is especially important after pregnancy.
  • Moisture-Wicking and Breathable Fabrics: prevent skin irritation and discomfort, especially when worn for long periods, like during errands or caring for the baby.
  • Gentle Compression for Support: helps with circulation, reduces swelling, and promotes healing.
  • Soft, Stretchy, and Non-Restrictive: allow moms to bend, squat, lift, and move comfortably without feeling tightness or discomfort in sensitive areas.
  • C-Section and Sensitive Area Considerations: avoid seams or pressure points that rub against the incision area.

Muscle Up Mommy High Waisted Leggings

Muscle Up Mommy Sports Bras

Sports bras that support and provide both comfort and functionality is a huge part of your postpartum fitness experience. Our Muscle Up Mommy sports bras cater to new moms in this way.

Our intentional designs include:


  • Full Coverage, Wire-free and have wide straps: reduces breast discomfort and avoids extra pressure.
  • Removable Breast Pads: for added comfort and flexibility.
  • Stylish and Versatile Design: looks good both in and out the gym. Functional pieces that allows moms to transition seamlessly from workouts to daily activities.
  • Easy to Wear and Care For: Machine washable and quick drying fabric to re-use items quickly, especially if dealing with baby spit up or breast milk leakage.
  • Body Positive and Confidence Boosting: emphasizing gentle support for flattering sculpting and comfort, encouraging mom to stay active and positive.
  • Inclusive Sizing: offering a more supportive experience for new moms in a wide range of sizes and styles.

Nursing-Friendly Options

We are ever innovating and designing new practical ways moms can navigate motherhood easier, so we're excited to release our nursing-friendly options in early 2025.


Postpartum moms who are breastfeeding need activewear that allows easy access for nursing or pumping. Incorporating pump friendly and one-handed clip-down functions makes it more convenient to breastfeed or pump without fully undressing.


Moms will also be able to save time and add ease to post-workout nursing or pumping sessions, especially when on-the-go.

Tip 5: Set Realistic Goals and Be Patient

One of the most important things to remember is that postpartum recovery takes time. Every mom’s journey is different, so it’s essential to set small, achievable goals rather than rushing into weight loss or intense training.

Set Short Term Goals

Start with short-term goals like getting active for 10-15 minutes a day and gradually increase your time and intensity as your body adapts.


Great short term goal activities are:

  • Focus on pelvic floor recovery
  • Incorporate daily movement
  • Establish a routine
  • Improve posture
  • Rebuild core strength
  • Hydrate consistently
  • Increase workout duration gradually
  • Prioritize rest and recovery
  • Set a goal for self-care

When you work toward achieving short term goals, it can make it easier to commit to fitness longer and feel a sense of accomplishment when you stick to it. 


Mykel is a great instructor and resource! She is open, patient, positive and motivating. I love the classes— they are the perfect amount of time and intensity. She takes time to explain everything from products to fitness. Muscle Up Mommy is a community that provides support on all levels !

Michelle Uzoh

Join Our Fitness Community

When I had my twins, I felt like a stranger in my own skin and felt like there was no one I talk to who would understand. When I couldn't find a community who could relate, God instructed me to create one. Muscle Up Mommy was designed to help moms balance self-care, wellness and motherhood. Fitness is a huge part of rebuilding strength and confidence, so join us! Check out our online fitness classes that you can enjoy from the comfort of your home.


Mykel B Davis, CEO and Founder of Muscle Up Mommy

important items you'll need on your journey

Rebuilding strength after childbirth is a gradual process, and it’s important to honor your body’s unique journey. 


By starting slow, focusing on core recovery, and taking advantage of convenient at-home fitness options, you’ll be able to regain strength and confidence. 


Remember, it’s not just about getting back into shape—it’s about caring for your well-being as a new mom. Check out our postpartum fitness classes to start your journey from the comfort of home, wearing our supportive, stylish activewear designed with moms like you in mind.


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