12 Effective Postpartum Workouts for Core Recovery
1. Pelvic Tilts
Pelvic tilts are a foundational exercise for postpartum core recovery. They help strengthen the lower abdominal muscles gently, which are often weakened during pregnancy and childbirth. To perform a pelvic tilt, lie on your back with knees bent and feet flat on the floor. Slowly tilt your pelvis upward by flattening your lower back against the floor. Hold for a few seconds and release.This exercise is excellent because it activates the deep core muscles without putting undue pressure on your healing body. It also helps relieve lower back pain, a common complaint among new moms. The gentle movement encourages better posture and supports pelvic floor health, which is crucial after delivery. Aim for 10 to 15 repetitions, gradually increasing as you feel stronger.
2. Transverse Abdominal Breathing
The transverse abdominis is the deepest layer of your abdominal muscles, acting like a natural corset around your torso. Strengthening this muscle supports your core and protects your back. Transverse abdominal breathing focuses on engaging this muscle with mindful breath control.Start by sitting comfortably or lying on your back. Inhale deeply through your nose, allowing your belly to rise. As you exhale slowly through your mouth, gently pull your belly button towards your spine, engaging the deep core muscles. Hold the contraction for a few seconds, then relax and repeat.This exercise is incredibly helpful for reconnecting with your core after childbirth. It improves breathing patterns and can aid in diastasis recti healing — a common separation of abdominal muscles postpartum. Practice this for 5 minutes daily to build a strong foundation for more intense workouts later.
3. Heel Slides
Heel slides are a simple, low-impact movement that helps reintroduce gentle motion to your core and hips. It’s perfect for early postpartum stages when your body still needs careful support.Lie on your back with knees bent and feet flat on the floor. Slowly slide one heel away from your body, straightening your leg while keeping your core engaged. Slide your heel back to the starting position and switch sides.Heel slides promote pelvic stability and strengthen the muscles around your lower abdomen and hips. The controlled movement encourages coordination between your core and lower body, essential for daily activities like walking and carrying your baby. Start with 10 repetitions per leg, increasing gradually.
4. Kegels
Though often overlooked, Kegel exercises are vital for postpartum recovery. These target your pelvic floor muscles, which support your uterus, bladder, and bowel — all of which undergo significant stress during pregnancy and delivery.To perform a Kegel, tighten your pelvic floor muscles as if you’re trying to stop the flow of urine. Hold the contraction for about 5 seconds, then relax for the same amount of time. Repeat this cycle 10 to 15 times.Strengthening these muscles improves bladder control, reduces the risk of pelvic organ prolapse, and enhances sexual health. Best of all, Kegels can be done discreetly anywhere — while nursing, watching TV, or even during a quick break. Consistency is key to seeing benefits.
5. Modified Side Planks
Side planks are fantastic for building core strength and stability, especially targeting the oblique muscles. However, in postpartum stages, it’s best to start with a modified version to avoid strain.Lie on your side with your forearm on the ground, elbow under your shoulder. Keep your knees bent and lift your hips off the floor, forming a straight line from your shoulders to your knees. Hold the position for 10 to 15 seconds, then gently lower your hips and switch sides.This modified side plank activates the lateral core muscles without overloading your recovering body. It also improves balance and posture, helping you carry your baby more comfortably. Gradually increase hold time as your strength improves.
6. Bird Dog Exercise
The bird dog is a classic postpartum exercise that enhances core stability, balance, and coordination. It engages your back muscles and abdominal muscles simultaneously, promoting overall core strength.Begin on all fours, with your hands directly under your shoulders and knees under your hips. Slowly extend your right arm forward and left leg backward, keeping your spine neutral. Hold for a few seconds, then return to the starting position and switch sides.This movement strengthens your core while encouraging proper alignment and posture. It’s gentle on your body and great for reconnecting with your core after pregnancy. Aim for 8 to 12 repetitions on each side.
7. Glute Bridges
Glute bridges target the gluteal muscles, lower back, and core, all of which support postpartum recovery. Strengthening these areas helps alleviate back pain and improves pelvic stability.Lie on your back with knees bent and feet flat on the floor, hip-width apart. Engage your core and squeeze your glutes as you lift your hips toward the ceiling, creating a straight line from shoulders to knees. Hold briefly, then slowly lower your hips back down.This exercise is gentle but effective, promoting strength in key postpartum areas. Glute bridges also encourage blood circulation and muscle activation, which aid in healing. Start with 10 to 15 repetitions and increase gradually.
8. Wall Sit with Core Engagement
Wall sits build endurance in your legs and core while being low-impact and supportive for postpartum bodies. They also improve balance and stability, which are essential when caring for a newborn.Stand with your back against a wall and slowly slide down into a seated position, as if sitting on an invisible chair. Keep your knees over your ankles and engage your core by gently pulling your belly button toward your spine. Hold for 15 to 30 seconds, then slowly rise.This workout challenges your muscles without excess strain. It’s also easy to modify by adjusting the depth of your squat or the hold time to match your comfort level.
9. Dead Bug Exercise
The dead bug exercise is ideal for rebuilding deep core strength and improving coordination. It supports the stabilization of your spine and pelvis — critical for everyday movements.Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg towards the floor without arching your back. Return to the starting position and switch sides.This controlled movement reconnects your brain and muscles, encouraging proper muscle activation. It’s gentle, safe, and highly effective for postpartum core recovery. Aim for 10 to 12 reps per side.
10. Seated Marching
Seated marching is a beginner-friendly exercise that enhances core activation and hip mobility. It can be done anywhere and is especially helpful for moms easing into movement after birth.Sit tall on a chair with your feet flat on the floor. Engage your core and slowly lift one knee toward your chest, then lower it back down. Alternate legs in a marching rhythm.This exercise improves circulation and strengthens your abdominal muscles without standing or high impact. It’s a great way to build endurance and prepare for more active workouts later. Try 15 to 20 repetitions on each leg.
11. Cat-Cow Stretch
The cat-cow stretch is a gentle, flowing yoga movement that relieves tension in the spine while promoting core engagement and flexibility.Start on all fours, wrists under shoulders and knees under hips. Inhale as you arch your back, lifting your chest and tailbone (cow pose). Exhale as you round your spine toward the ceiling, tucking your chin and pelvis (cat pose). Repeat slowly.This stretch enhances spinal mobility and encourages mindful breathing, both important for postpartum healing. It also helps reduce stiffness and supports your core muscles. Perform this for 1 to 2 minutes daily.
12. Side-Lying Leg Lifts
Side-lying leg lifts target the hip abductors and outer thighs while engaging your core for stability. Strengthening these muscles aids in pelvic alignment and balance.Lie on your side with legs extended and stacked. Slowly lift your top leg toward the ceiling, keeping it straight and controlled. Lower it back down without touching the bottom leg and repeat. Switch sides after completing the set.This exercise helps rebuild strength and endurance without stressing the abdomen excessively. Start with 10 to 15 lifts per side, increasing reps as strength improves.
Conclusion
Recovering your core strength postpartum is a journey that requires patience, consistency, and care. These 12 effective postpartum workouts provide a safe, gentle, and comprehensive approach to rebuilding your core muscles. Remember, your body has been through an incredible transformation, and honoring that process is vital. By integrating these exercises into your routine, you’ll not only support your physical healing but also boost your confidence and energy as a new mom. Always listen to your body, progress at your own pace, and celebrate each milestone. Here’s to your health, strength, and beautiful postpartum journey!
