12 Healing Postpartum Workouts for Core Recovery
1. Pelvic Tilts
Pelvic tilts are a foundational postpartum exercise that helps reconnect your core and pelvis. To perform, lie on your back with knees bent and feet flat on the floor. As you exhale, engage your abdominal muscles and gently tilt your pelvis to press your lower back into the floor. Inhale and release.This subtle movement improves pelvic alignment and reduces lower back discomfort common after childbirth. Incorporating pelvic tilts into your routine can enhance core activation without strain. Aim for 10-15 reps, moving slowly and focusing on deep, controlled breaths. You’ll find that over time, pelvic tilts help you regain core awareness and ease tension in your back and hips.
2. Transverse Abdominal Breathing
Your transverse abdominis is the deep core muscle that acts like a natural corset. Engaging it correctly is crucial in postpartum recovery. Transverse abdominal breathing focuses on breathing deeply while drawing your belly button gently toward your spine.Sit or lie comfortably and take a slow, deep breath into your belly. As you exhale, gently contract your deep abdominal muscles without holding your breath. This mindful breathing improves core strength and supports the healing of abdominal separation, or diastasis recti.Practicing this exercise daily not only aids core recovery but also calms your nervous system, reducing stress—something every new mom appreciates!
3. Modified Side Plank
Planks are excellent for overall core stability but can be too intense immediately postpartum. The modified side plank, done on your knees, engages your obliques safely. Lie on your side, prop yourself on your forearm, and bend your knees so they touch the floor. Lift your hips, creating a straight line from your shoulders to your knees.Hold this position for 10 to 20 seconds, focusing on engaging your side abdominal muscles. Modified side planks improve lateral core strength, which helps with posture and balance. Gradually increase the hold time as you gain confidence and strength. This gentle strengthening is a game-changer for postpartum core rehabilitation.
4. Heel Slides
Heel slides are a subtle yet effective way to engage your core while improving hip mobility. Lie on your back with knees bent. Slowly slide one heel away from your body, straightening the leg without lifting your hips. Return the leg to the starting position and repeat on the other side.This controlled movement activates your lower abdominal muscles and helps restore coordination between your hips and core. Aim for 10-12 repetitions per side, moving smoothly and breathing steadily. Heel slides are gentle, making them perfect for early postpartum days when your body needs extra care.
5. Bird-Dog
The bird-dog exercise improves balance and strengthens your entire core, including your back muscles. Begin on all fours, keeping your spine neutral. Extend your right arm forward and left leg back simultaneously, keeping your hips level. Hold briefly, then return to starting position and switch sides.This move trains your core to stabilize your body during movement — essential for lifting and carrying your baby safely. Bird-dogs also help relieve lower back tension and improve posture. Start with 8-10 repetitions per side, focusing on slow, controlled motions.
6. Glute Bridges
Glute bridges target your lower back, hips, and core while encouraging pelvic floor engagement. Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels, lift your hips toward the ceiling, and squeeze your glutes at the top. Slowly lower down.This movement supports core and pelvic floor recovery, which is crucial postpartum. Glute bridges help alleviate back pain and improve hip stability. Aim for 12-15 reps, emphasizing slow and deliberate movements. These can be done almost anywhere — perfect for busy moms looking for effective, low-impact workouts.
7. Wall Angels
Wall angels promote shoulder mobility and thoracic spine flexibility — often neglected areas that affect overall posture. Stand with your back against a wall, feet a few inches away, and arms bent at 90 degrees with elbows and wrists touching the wall. Slowly raise your arms overhead and then lower them back down.This gentle motion improves upper back strength and encourages proper alignment, which supports your core recovery efforts. Perform 10-12 reps with a focus on smooth, controlled movement. Wall angels are a refreshing break from floor exercises and can be done daily.
8. Cat-Cow Stretch
The cat-cow stretch is a gentle yoga-inspired movement that loosens your spine and engages your core muscles. On all fours, inhale as you arch your back (cow), lifting your head and tailbone. Exhale as you round your spine (cat), tucking your chin and pelvis.This rhythmic movement relieves tension and promotes spinal flexibility, essential for postpartum recovery. The cat-cow also activates your deep core muscles gently. Repeat for 10 rounds, syncing breath with movement for maximum benefit.
9. Seated Marching
Seated marching activates your lower abs and improves hip flexor strength in a safe, low-impact way. Sit upright in a sturdy chair with feet flat on the floor. Lift one knee toward your chest, lower it, then lift the other.This simple movement improves circulation, core engagement, and balance — all vital for postpartum function. Start with 15-20 marches, maintaining good posture and controlled breathing. It’s an accessible exercise you can do anywhere, even during baby’s nap time.
10. Clamshells
Clamshells target the hip abductors, supporting pelvic stability and relieving pressure on your lower back. Lie on your side with knees bent and feet together. Keeping feet touching, lift your top knee as high as possible without rotating your pelvis. Lower and repeat.This exercise strengthens muscles that stabilize your pelvis during walking and carrying your baby. Perform 12-15 reps per side, focusing on slow, deliberate movements. Clamshells are great for correcting muscle imbalances postpartum.
11. Kegels
Kegel exercises strengthen your pelvic floor muscles — vital for bladder control and core support after pregnancy. To do a Kegel, tighten the muscles you use to stop urine flow, hold for 5 seconds, and then relax.Do multiple sets throughout the day, aiming for 10-15 reps per session. Consistent Kegels improve pelvic health, enhance core recovery, and reduce the risk of postpartum complications. They’re easy to do discreetly, anytime and anywhere!
12. Child’s Pose Stretch
Child’s pose is a calming yoga posture that gently stretches your lower back, hips, and core muscles. Kneel on the floor, sit back onto your heels, and extend your arms forward on the mat. Rest your forehead down and breathe deeply.This stretch relieves tension and promotes relaxation—perfect for the busy postpartum mom. Holding child’s pose for 30 seconds to a minute helps soothe your body and mind while encouraging gentle core engagement.
Conclusion
Recovering core strength after childbirth takes time, patience, and care. These 12 healing postpartum workouts offer gentle, effective ways to rebuild your core, support pelvic health, and improve overall well-being. Incorporate them gradually into your routine, listen closely to your body’s signals, and celebrate every small victory. Remember, postpartum fitness isn’t about rushing—it’s about nurturing your body so you can feel strong, balanced, and confident in this beautiful new chapter of motherhood. You’ve got this!
