Gentle Postpartum Full-Body Strength Training Workouts for New MomsÂ
 1. Deep Breathing with Core EngagementThe diaphragmatic breathing exercise reconnects your brain with your core and pelvic floor. Lie on your back, inhale into your belly, exhale drawing the navel inward, gently contract pelvic floor muscles, and repeat for 8–10 mindful breaths.
 2. Glute BridgesGlute bridges strengthen glutes, hamstrings, and core, enhancing posture and stability. Lie on your back, knees bent, feet hip-width apart, lift hips while exhaling, squeeze glutes at the top, and lower slowly. Perform 10–15 controlled reps.
 3. Seated or Standing SquatsSquats strengthen legs and glutes while enhancing balance. Stand feet hip-width apart, sit back like lowering onto a chair, keep your chest lifted, then press through heels to rise. Perform 10–15 controlled reps for stability and power.
 4. Side-Lying Leg LiftsSide-lying leg lifts target outer thighs and hips, boosting pelvic stability. Lie on your side, legs stacked, lift the top leg slowly, lower with control, then switch sides. Perform 10–12 reps per side for strength and balance.
 5. Light Resistance Band RowsResistance band rows strengthen the back and correct rounded shoulders. Sit or stand tall, pull the band toward your torso while squeezing shoulder blades, then release slowly. Perform 8–12 controlled reps to improve posture and upper-back strength.
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