Try This: Postpartum Workout Moves You Can Do on Your Back

Postpartum workout routines may be the farthest thing from your mind during postpartum recovery. We’ve all been there! Hey, some of us don’t feel like exercising at the best of times, let alone when you’ve just had a baby. You just want to stay in your new mama cocoon (maybe you’re even observing the 40 Days) with your newborn and tune out the world for a while- as you should!

But celebrity trainer and new mom Amanda Kloots shared the importance of muscle recovery going hand-in-hand with postpartum. While Kloots had a C-section with her son, Elvis, she emphasizes how new mamas should prioritize stomach muscles during their recovery. And guess what? We’re here to tell you there are a few moves you can do without even leaving your bed!

No need to break out the fitness equipment or buy heavy weights, you can start to work on your postpartum workout moves, strengthening those stomach muscles and pelvic floor, all from your back!

Keep scrolling to see Amanda Kloots’ Postpartum Workout Moves You Can Do on Your Back.

Move 1

Start in a neutral spine. Slowly tilt your pelvis down to the floor and then come back to neutral spine.

Move 2

With your feet hip width apart and hands down the floor slowly press your hips up to the ceiling and then come back down to a neutral spine.

Move 3

Keeping the opposite side still slowly glide your heel out to a straight leg and then slowly bring your heel back in towards your glutes. One leg at a time.

Move 4

Keeping your opposite side still slowly bringing your knee to an open position out to the side and then bring your knee back into your starting position.

Move 5

Lay on your back with your feet up in a table top position. Slowly drop your right heel to the floor and then bring it back up to the start position. Switch sides and repeat.

With all of these exercises make sure you’re breathing, keeping a nice steady breath. Inhale from your diaphragm and as you exhale think of lifting up and in from your pelvic floor. Try to keep your pelvic floor engaged- which is like the feeling that you have to go to the bathroom.

You’ll also want to read Amanda Kloots’ Workout Rules to Follow During Pregnancy or save these Postpartum Recovery Recipes for Healing.