Low-impact Exercise Ideas for New Moms

Cat Berry works across NeoPG's platforms and departments, strategizing and developing content that reflects our readers' inquiries and needs in order to best engage and serve our diverse audiences on the topics that matter. She is a former publicist and runs a successful inspirational blog.

Exercise is important for new mothers, but it can be difficult to find the time or energy to get to the gym. Indeed, from learning how to use nursing bras to staying up all night with a restless baby, motherhood is busy. Luckily, there are plenty of low-impact exercises that can be done at home with the baby. From yoga to Pilates to simple cardio, there’s an exercise for every new mother. Keep reading for some great ideas.


Swimming is a great way for new mothers to get back into shape. It is a low-impact exercise that is gentle on the body. Swimming also helps to improve circulation and strengthen the heart. It is a great way to get a cardiovascular workout without putting stress on the joints. Swimming is also a great way to cool down on a hot day. Swimming is a great low-impact exercise for new mothers. It is a great way to get your cardiovascular system working without putting stress on your joints. Swimming also helps to improve your strength and flexibility. Pro tip: If you want added convenience, consider reaching out to one of the Frisco pool companies to have one installed in your backyard.



When it comes to new mothers, yoga is one of the best exercises around. Yoga is a great way to get back into shape after giving birth, and it also has a lot of other benefits. The biggest benefit of yoga for new mothers is that it can help them lose weight. After giving birth, many women are left with a lot of excess weight. Yoga is a great way to burn calories and lose weight. Yoga can also help new mothers tone their bodies. During and after pregnancy, the body goes through a lot of changes. Yoga can help new mothers get their bodies back to their pre-pregnancy state. But yoga is not just a great way to get back into shape. It also has a lot of other benefits. Yoga can help new mothers relax and de-stress. It can also help them sleep better. And finally, yoga is a great way to connect with your baby. Through yoga, new mothers can learn how to connect with their babies and bond with them.

Elliptical Training

An elliptical trainer is a piece of exercise equipment that allows you to move your feet in an elliptical pattern. This type of machine provides a low-impact workout, which can be helpful for new moms who are easing back into exercise after giving birth. An elliptical trainer can help tone your lower body and improve your cardiovascular health. When using this piece of equipment, be sure to keep your core engaged and make sure to move fluidly, rather than bouncing up and down. Start with five or 10 minutes at a time and work your way up to longer workouts.



There are plenty of reasons why walking is great for new mothers. For starters, it’s a great way to get some exercise, which can help with post-pregnancy weight loss. Walking is also a low-impact exercise, making it ideal for new mothers who may be dealing with joint pain or other post-pregnancy issues. Additionally, walking is a great way to get some fresh air and sunshine, which can help improve your mood. Finally, walking is a great way to get some much-needed “me time” and to relax and de-stress.

Overall, many new mothers find themselves struggling to find time for exercise after giving birth. Between caring for a new baby and trying to get back into a normal routine, it can be hard to fit in a workout. But staying active is important for both mom and baby, so finding ways to work out that don’t take up too much time is key. The above low-impact exercises are perfect for new moms who want to stay healthy and fit.