Postpartum Strength Basics

Rebuilding Stability & Confidence From Home 

The fourth trimester isn’t about snapping back. It’s about returning to yourself. After birth, your body needs time, patience, and the right kind of movement to recover and rebuild. 

At Vitality Fitness, we specialize in helping new mothers gently reconnect with their strength through safe, guided, in-home workouts. Whether you had a vaginal or cesarean birth, movement can be a powerful tool for healing. The key is to move with intention, not intensity. 

Why Postpartum Movement Matters 

1. Rebuilds Core & Pelvic Stability

   - Light engagement helps restore muscles stretched during pregnancy and birth, especially the transverse abdominis and pelvic floor. 

2. Supports Mental Health

   - Slow, controlled movement paired with breathwork can help calm the nervous system and reduce feelings of overwhelm. 

3. Improves Daily Function

   - From lifting your baby to getting out of bed, movement builds the kind of strength that actually supports your life. 

4. Encourages Body Connection

   - Regular movement develops awareness of what feels good, what needs support, and where to ask for help. 

Try this at home: Elevated Glute Bridge 

Why it works: 

Bridges are a foundational movement for postpartum recovery. They are great for posture as they engage your “posterior chain” (aka your hamstrings, glutes, and low back). You can also use different variations to slightly change their benefit.

One variation to try is an elevated bridge to specifically target your low back, which can be good for rehabbing pain in that area. Another variation is a single leg bridge which improves your strength benefits and adds oblique (core) activation. 

Expert Tips from Vitality Fitness 

Be smart with the goals you set. A good first goal is a “days per week” goal. Commit to 4 days per week to practice some kind of movement. For example, you can do 1 walk, 1 breathwork session, and 2 workouts for your first week. See how that week goes and move forward from there.

Be patient! Healing takes time, you can’t rush perfection.

Experiment with different styles of movements and exercises until you find things you enjoy doing. People are more likely to stick to their goals if they set goals around movements they find enjoyable. 

Remember

There’s no one size fits all for postpartum recovery. Only your pace, your needs. With the right support and movement guidance, you can feel stronger, steadier, and more at home in your body. All from the comfort your living room. 

Curious to explore more postpartum support like this? 

We’re proud to partner with PostParty to offer in-home strength and recovery sessions as part of their holistic care experience. 

Join the PostParty waitlist to be among the first to access these services in NYC. 

Let’s rebuild, together.