12 Healing Postpartum Workouts for Core Recovery

1. Pelvic Tilts

Pelvic tilts are one of the most gentle yet powerful postpartum exercises to reengage your core muscles. This movement helps strengthen your lower abdominal muscles and improves the flexibility of your pelvic region, which often experiences strain during pregnancy and delivery. To perform pelvic tilts, 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, then release.

What makes pelvic tilts so effective for new moms is that they help in reactivating the deep core muscles without putting too much pressure on your healing body. They also encourage better posture and alignment, which is crucial as you adjust to carrying and caring for your baby. Try to do 10 to 15 repetitions, focusing on slow, controlled movements and mindful breathing.Practicing pelvic tilts regularly can reduce lower back pain and aid pelvic floor recovery, which often takes a hit during childbirth. Remember to listen to your body and avoid any movement that causes discomfort.

2. Kegel Exercises

Kegel exercises are a cornerstone of postpartum core recovery because they target the pelvic floor muscles, which support the uterus, bladder, and bowels. During pregnancy and childbirth, these muscles stretch and weaken, leading to issues like urinary incontinence or pelvic organ prolapse if not strengthened properly.

The beauty of Kegels is their simplicity and effectiveness. You perform them by tightening and holding the muscles you’d use to stop urinating midstream, then relaxing. Start by holding the contraction for five seconds, then relax for five seconds. Gradually increase the hold time as your strength improves.Incorporate Kegels into your daily routine—whether while feeding your baby or during downtime. They’re discreet and can be done anywhere, making them a budget-friendly way to support your healing core. Consistent practice can dramatically improve muscle tone and provide a solid foundation for more intense postpartum workouts down the line.

3. Diaphragmatic Breathing

Breathing deeply and mindfully is often overlooked but plays a vital role in postpartum core recovery. Diaphragmatic breathing, also known as belly breathing, engages your diaphragm and helps activate the transverse abdominis, the deep core muscle responsible for spinal support.

To practice, lie on your back or sit comfortably. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise while keeping your chest relatively still. Exhale slowly through your mouth, feeling your belly fall.This simple breathing exercise not only promotes relaxation and stress relief but also assists in re-establishing the mind-body connection with your core muscles. It supports pelvic floor function and improves oxygen flow, which is essential for tissue healing. Practicing diaphragmatic breathing several times a day can enhance your overall postpartum recovery experience.

4. Bridge Pose

The bridge pose is a fantastic way to strengthen the glutes, lower back, and core while promoting pelvic stability. For new moms, this exercise helps restore the strength and balance needed for everyday activities like lifting and holding the baby.

Begin by lying on your back with your knees bent and feet hip-width apart on the floor. Press your feet into the ground and slowly lift your hips towards the ceiling while squeezing your glutes. Hold for a few seconds, then lower back down with control.Bridges target key muscles that support the spine and pelvis, reducing discomfort and improving posture. You can modify this pose by lifting one leg at a time for an added challenge when you feel ready. Aim for 10 to 15 repetitions, ensuring smooth and deliberate movements without strain.

5. Modified Plank

Planks are well-known for core strengthening, but postpartum moms should start with modified variations to avoid overstraining. The modified plank builds core strength safely by engaging the abdominal muscles without excessive pressure on the pelvic floor.

Start on your hands and knees, ensuring your wrists align under your shoulders and knees under your hips. Engage your core and lift your knees slightly off the ground, holding the position for 10 to 20 seconds initially. Increase the hold time gradually as your strength grows.This exercise not only tones your core but also improves shoulder stability and overall body awareness. Avoid holding your breath; instead, breathe steadily throughout. Modified planks can be a stepping stone to more challenging exercises once your core is stronger.

6. Heel Slides

Heel slides are a subtle way to activate the lower abdominal muscles, which often need gentle reactivation postpartum. This exercise promotes mobility and helps reconnect your mind with your core.To perform, lie on your back with your knees bent and feet flat on the floor. Slowly slide one heel away from your body until the leg is straight but still resting on the floor. Then, slide it back to the starting position. Alternate legs.Heel slides help improve coordination and stability while minimizing strain on your healing pelvic floor. Try 10 repetitions per leg, focusing on controlled and mindful movements.

7. Seated Marching

Seated marching is an excellent low-impact workout to reintroduce movement to your core without putting pressure on your abdomen. It is especially useful for moms who are still in the early stages of postpartum recovery.Sit upright on a sturdy chair with your feet flat on the floor. Slowly lift one knee towards your chest, engaging your abdominal muscles, then lower it down. Alternate legs in a marching motion.This exercise promotes better circulation and core activation while being safe and manageable. Aim for 20 marches per side. You can increase intensity by holding light weights or increasing your pace as you progress.

8. Cat-Cow Stretch

The cat-cow stretch is a gentle yoga-inspired movement that promotes spinal mobility and core engagement. It’s a great way to relieve tension in your back and encourage mindful breathing.Start on your hands and knees in a tabletop position. Inhale, arch your back by dropping your belly and lifting your head and tailbone (cow pose). Exhale, round your spine towards the ceiling, tucking your chin and pelvis (cat pose). Repeat slowly.This flowing movement helps improve posture and flexibility while gently activating the core muscles. It’s perfect for easing postpartum discomfort and enhancing overall body awareness.

9. Bird Dog

The bird dog exercise enhances core balance and coordination, which are often challenged after pregnancy and delivery. It strengthens the lower back, glutes, and abdominal muscles simultaneously.Begin on hands and knees, with wrists aligned under shoulders and knees under hips. Extend your right arm forward and left leg back while keeping your hips level. Hold briefly, then return to starting position and switch sides.Bird dog encourages stability and muscle control, reducing the risk of injury. It also improves posture, which is essential as you adjust to new motherhood tasks. Start with 10 repetitions per side and progress as you feel stronger.

10. Side-Lying Leg Lifts

Side-lying leg lifts target the obliques and hip muscles, which play a significant role in core stability and pelvic alignment. This exercise helps restore muscle balance post-pregnancy.Lie on your side with legs extended straight. Slowly lift your top leg up to about hip height, then lower it back down with control. Repeat on the other side.Leg lifts strengthen the sides of your core and hips, supporting pelvic recovery. Ensure your movements are slow and controlled, aiming for 15 repetitions per side. Avoid lifting too high to prevent lower back strain.

11. Wall Push-Ups

Wall push-ups are a gentle way to activate the upper body and core without the intensity of traditional floor push-ups. This exercise builds strength in your arms, shoulders, and core safely postpartum.Stand facing a wall, about an arm’s length away. Place your palms flat on the wall at shoulder height and width. Lower your chest toward the wall by bending your elbows, then push back to the starting position.Wall push-ups improve posture and upper body endurance, essential for lifting and holding your baby. Perform 10 to 15 repetitions, focusing on steady breathing and controlled movement.

12. Standing Side Bends

Standing side bends gently work the lateral muscles of your core, improving flexibility and balance. This movement helps counteract the tightness and stiffness many new moms experience.Stand with feet shoulder-width apart. Slowly bend to one side, sliding your hand down your thigh, then return to center. Repeat on the other side.Side bends encourage spinal mobility and strengthen the obliques without overexertion. Try 10 to 15 bends per side, moving slowly and focusing on feeling the stretch along your torso.

Conclusion

Recovering your core strength after childbirth is a journey—one that requires patience, care, and consistency. These 12 healing postpartum workouts are designed to gently support your body’s natural healing process, helping you regain strength and confidence in a safe way. Remember, every new mom’s recovery timeline is unique. Listen to your body, move mindfully, and celebrate every small victory.

Integrate these exercises into your daily routine and combine them with proper nutrition, hydration, and rest. Soon enough, you’ll feel stronger, more energized, and ready to embrace the beautiful challenges of motherhood!