10 Healing Postpartum Workouts for Core Recovery

Postpartum core recovery isn’t about rushing into intense workouts; it’s about gentle, mindful movements that support healing while rebuilding strength gradually. These 10 healing postpartum workouts are designed specifically to engage and strengthen your core safely. Whether you’re just starting your fitness journey or looking to enhance your current routine, these exercises will help you reconnect with your body in a warm, nurturing way.Let’s explore these exercises that can transform your postpartum recovery, boosting your core strength and helping you feel like yourself again—stronger, energized, and balanced.

1. Pelvic Tilts

Pelvic tilts are a foundational exercise in postpartum core recovery. They gently engage the deep muscles of your abdomen and pelvis, which often weaken during pregnancy and childbirth. By practicing pelvic tilts, you’re encouraging proper alignment of your pelvis, reducing lower back pain, and supporting the muscles responsible for core stability.

To perform a pelvic tilt, lie on your back with your knees bent and feet flat on the floor. Take a deep breath in, and as you exhale, tuck your pelvis under by pressing your lower back gently into the floor. Hold the position for a few seconds, then release and repeat. This simple motion activates the transverse abdominis, the deepest layer of your core muscles, helping to close the gap caused by diastasis recti.

Regularly incorporating pelvic tilts into your routine, even just 10 to 15 repetitions daily, can make a noticeable difference in your core strength and posture. The beauty of pelvic tilts lies in their simplicity—they’re safe, low-impact, and perfect for the early weeks postpartum when your body is still healing.

2. Diaphragmatic Breathing

Diaphragmatic breathing, or deep belly breathing, is a surprisingly powerful exercise for postpartum core recovery. This technique engages the diaphragm and deep core muscles simultaneously, promoting oxygen flow and reducing stress—both crucial for healing and energy restoration.

To practice diaphragmatic breathing, sit or lie comfortably with one hand on your belly and the other on your chest. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still. Then exhale slowly through your mouth, feeling your belly fall. This slow, mindful breath connects you to your core muscles gently and effectively.

Integrating diaphragmatic breathing throughout your day—whether during quiet moments or before workouts—helps calm your nervous system and primes your body for movement. It also supports pelvic floor engagement, another key player in postpartum core health. This breathing technique is a wonderful tool to reduce tension and reconnect with your core in a nurturing way.

3. Heel Slides

Heel slides are a gentle but effective exercise that targets the lower abdominal muscles and hip flexors, which can become weak and tight postpartum. This movement helps improve pelvic stability and coordination without straining your healing body.

Begin by lying on your back with your knees bent and feet flat on the floor. Engage your core and slowly slide one heel away from your body, straightening your leg as much as comfortable without lifting your hips. Then, slowly slide the heel back to the starting position. Repeat with the other leg.

Heel slides are excellent for early postpartum recovery because they activate the muscles necessary for walking and everyday movements while maintaining a low impact. Aim for 10–12 controlled repetitions on each leg, focusing on smooth, intentional motion. Over time, heel slides help rebuild the connection between your core and lower body, setting a strong foundation for more advanced exercises.

4. Glute Bridges

Glute bridges are a staple in postpartum fitness, known for strengthening the glutes, lower back, and core simultaneously. Strong glutes support your pelvis and spine, which is essential for reducing postpartum back pain and improving posture—especially when you’re spending hours nursing or carrying your baby.

To perform a glute bridge, lie on your back with your knees bent and feet hip-width apart. Press your heels into the floor and lift your hips toward the ceiling, creating a straight line from your shoulders to your knees. Hold the position briefly before lowering down slowly. Focus on engaging your glutes and core throughout.

This exercise also gently activates your pelvic floor muscles, further aiding core recovery. Adding a pillow or small ball between your knees can increase inner thigh and pelvic floor engagement. Glute bridges are adaptable and safe, making them perfect for new moms ready to strengthen their core and hips gradually.

5. Modified Plank

The plank is a classic core-strengthening exercise, but postpartum bodies often need a gentler approach. Modified planks provide a safe way to rebuild core endurance without overstressing your healing muscles.

Start in a tabletop position on your hands and knees, ensuring your wrists are aligned under your shoulders. Engage your core and slowly extend one leg back, followed by the other, until your body forms a straight line from head to knees. Hold the position for 10 to 20 seconds initially, focusing on breathing steadily.

Modified planks target your transverse abdominis, obliques, and back muscles—all critical for postpartum stability. As you gain strength, gradually increase your hold time or transition to a full plank on your toes. Remember, proper form is more important than duration, so move at your own pace and listen to your body.

6. Bird Dog

Bird dog is a gentle full-body exercise that enhances core strength, balance, and spinal stability—areas often compromised during pregnancy and postpartum recovery. It also strengthens the back muscles, which helps alleviate common postpartum back pain.

To perform bird dog, begin on your hands and knees in a tabletop position. Extend your right arm forward and your left leg back, keeping your hips square and your core engaged. Hold for a few seconds, then return to the starting position and switch sides.

This controlled movement challenges your coordination and encourages deep core activation. Bird dog is safe for new moms because it supports spine alignment while minimizing pressure on the abdominal muscles. Adding this exercise to your routine helps improve posture and prepares your body for daily activities like lifting and carrying your baby.

7. Seated Leg Lifts

Seated leg lifts are an excellent exercise for postpartum moms looking to strengthen their lower abs and hip flexors without putting pressure on their back. This move can be especially helpful during the early postpartum phase when standing exercises may feel uncomfortable.

Sit upright on a sturdy chair with your feet flat on the floor. Engage your core and slowly lift one leg straight out, keeping your back straight and abdominal muscles engaged. Hold the lift for a couple of seconds before lowering the leg back down. Alternate legs with controlled, smooth movements.

Seated leg lifts promote core stability and improve leg strength, both crucial for regaining mobility and endurance postpartum. This exercise is also convenient—you can do it while feeding your baby or during quiet moments throughout the day.

8. Cat-Cow Stretch

The cat-cow stretch, inspired by yoga, is a soothing way to promote spinal mobility and gently activate your core muscles. It helps relieve tension accumulated in the back and abdomen during pregnancy and postpartum.

Start on all fours with your wrists under your shoulders and knees under your hips. As you inhale, drop your belly toward the floor and lift your gaze and tailbone (cow pose). As you exhale, round your spine upward, tuck your chin, and pull your belly in (cat pose). Flow slowly between these positions, coordinating your breath with movement.

This stretch increases flexibility, encourages healthy spinal alignment, and gently engages your core. It’s perfect as a warm-up before workouts or as a calming cooldown after activity. Many new moms find this stretch relaxing and energizing, helping to ease postpartum discomfort.

9. Toe Taps

Toe taps target the lower abdominal muscles and help improve coordination between your core and lower body—a vital part of postpartum recovery.

Lie on your back with your knees bent and feet lifted slightly off the floor. Engage your core and slowly lower one foot to tap the floor lightly, then lift it back up. Alternate sides, maintaining control and steady breathing throughout.

This exercise strengthens the deep core muscles without excessive strain, making it safe for moms recovering from childbirth. Toe taps also help retrain muscle activation patterns disrupted during pregnancy, contributing to better posture and balance.

10. Supine Marches

Supine marches are a gentle yet effective way to rebuild core strength and pelvic stability postpartum. This exercise focuses on engaging the lower abs while maintaining control and alignment.

Lie on your back with your knees bent and feet flat on the floor. Engage your core by pulling your belly button toward your spine. Slowly lift one foot off the floor, bringing your knee toward your chest in a marching motion. Lower it back down and repeat with the opposite leg.

Supine marches encourage coordination between your abdominal muscles and hip flexors, which is essential for walking, standing, and daily activities. This controlled movement helps you regain confidence in your core strength while respecting your body’s healing process.

Conclusion

Recovering your core strength after childbirth is a journey filled with patience, compassion, and mindful movement. These 10 healing postpartum workouts provide a gentle yet effective path to rebuilding your abdominal muscles, improving posture, and easing discomfort. Remember, every small step counts, and consistency matters more than intensity.

By integrating these exercises into your routine, you honor your body’s unique recovery needs while steadily regaining strength and energy. Listen to your body, progress at your own pace, and celebrate each victory along the way. Your postpartum core recovery is not just about physical fitness—it’s about reconnecting with your resilient self and embracing motherhood with confidence and vitality.

You deserve to feel strong, supported, and energized every step of this beautiful journey.