5 Exercises I Love for Postpartum Women

Meeting you where you are in your healing journey

As a mother myself and a Doctor of Physical Therapy specializing in perinatal pelvic health, I've learned that the postpartum body needs gentle, intentional movement that works with where you are right now. These five exercises have become my go-to recommendations because they're foundational, accessible, and incredibly effective for rebuilding strength from the core out.

Whether you're six weeks postpartum or six months (or beyond!), these movements can meet you where you are and help guide you toward where you want to be.

1. 360 Breathing

Why I love it: This isn't just breathing—it's the foundation of everything we do. 360 breathing teaches your diaphragm and pelvic floor to work together as the powerhouse team they're meant to be.

What it's good for: [Placeholder: Restoring proper diaphragm function, coordinating pelvic floor activation, reducing tension, improving core stability, and creating the foundation for all other exercises]

The real talk: I know "just breathe" can sound oversimplified when you're dealing with real physical challenges. But this type of breathing is actually retraining your nervous system and teaching your deep core muscles to activate properly. It's science-backed healing that feels gentle enough for any stage of recovery.

2. Core Zipper

Why I love it: Think of this as your internal corset gently hugging you back together. The core zipper teaches your deep abdominal muscles to activate in a coordinated way, which is often disrupted during pregnancy and birth.

What it's good for: [Placeholder: Retraining transverse abdominis activation, improving diastasis recti, creating intra-abdominal pressure control, and building foundational core strength]

The real talk: Your core isn't "broken"—it's just learned new patterns during pregnancy. The core zipper helps retrain those deep muscles to support you in daily activities, from lifting your growing toddler to carrying groceries.

3. Open Books

Why I love it: Pregnancy and early motherhood leave us rounded forward—from carrying babies, nursing, and constantly looking down at our little ones. Open books are like a reset button for your posture and thoracic spine.

What it's good for: [Placeholder: Improving thoracic spine mobility, counteracting forward head posture, reducing upper back tension, and opening tight chest muscles from nursing positions]

The real talk: This exercise feels so good because it addresses what your body is craving after months of protective posturing. It's like giving yourself permission to open up and take up space again.

4. Banded Pull Aparts

Why I love it: These target the muscles that get weak and overstretched from all that forward positioning. Plus, there's something satisfying about the resistance that makes you feel strong and capable.

What it's good for: [Placeholder: Strengthening posterior deltoids and rhomboids, improving scapular stability, counteracting nursing posture, and building upper body endurance for daily mom tasks]

The real talk: As mothers, we spend so much time reaching forward and holding. Banded pull aparts remind your body how to pull back and create balance. They're also incredibly functional for all those daily activities—from putting away dishes to picking up toys.

5. Bridge with Ball Squeeze

Why I love it: This exercise is like multitasking for your pelvic floor, glutes, and inner thighs all at once. It's efficient and incredibly effective for rebuilding the posterior chain that gets weakened during pregnancy.

What it's good for: [Placeholder: Activating glutes and pelvic floor together, improving hip stability, strengthening inner thighs, and building functional strength for daily movement patterns]

The real talk: This movement teaches your pelvic floor and glutes to work as a team—something that's crucial for preventing future issues and building lasting strength. Plus, you can literally feel these muscles waking up, which is empowering after feeling disconnected from your core.

Your Unique Healing Journey

Here's what I want you to remember: every postpartum body is different, and every healing journey is unique. These exercises are a starting point, not a prescription. Some days they might feel easy, other days challenging, and that's completely normal.

Building your pelvic health foundation isn't about rushing back to where you were—it's about understanding where you are now and moving forward with intention and self-compassion.

If you're dealing with pain, pressure, leaking, or just feeling disconnected from your core, know that specialized care can make all the difference. As someone who combines medical expertise with a deep understanding of your journey, I'm here to help you navigate this path with the empathy and expertise you deserve.