12 Safe Postpartum Workouts for Core Recovery
These 12 postpartum workouts are designed with safety, restoration, and long-term strength in mind. They can help you rebuild your core connection, improve posture, reduce discomfort, and feel confident in your body again. Whether you’re six weeks postpartum or six months, this guide is here to help you move mindfully, rebuild gently, and care for your amazing postpartum body.
1. Diaphragmatic Breathing
Breathing might sound too simple to be a workout, but in postpartum recovery, it’s foundational. Diaphragmatic breathing—also called belly breathing—teaches you to use your diaphragm and deep core muscles in harmony. This isn’t just about relaxation. It’s about reconnecting with your body after birth.To begin, lie on your back or sit with a straight spine. Place one hand on your belly and one on your chest. Inhale deeply through your nose, allowing your belly (not your chest) to rise. Exhale slowly through your mouth, feeling your belly deflate. Repeat this for 2–3 minutes.Practicing this breathing daily improves oxygen flow, reduces stress, and gently re-engages the transverse abdominis. It’s also an effective way to support the pelvic floor during movement, making it essential in every postpartum routine.
2. Pelvic Tilts
Pelvic tilts are a simple and safe way to reactivate core and lower back muscles. These tiny movements promote alignment and reduce stiffness, especially after hours of baby-holding and night feedings.Start by lying on your back with your knees bent and feet flat. Take a breath in. As you exhale, flatten your lower back into the floor by gently tucking your pelvis under. Inhale and return to a neutral spine. Repeat 10 to 15 times.This gentle motion helps realign the pelvis and lower spine while activating the abdominal wall. It’s a great starter exercise for building strength before advancing to more dynamic movements.
3. Transverse Abdominis Activation (TA Engagement)
The transverse abdominis (TVA) is your deepest abdominal muscle. Activating it is crucial for healing diastasis recti and restoring core integrity. TA activation doesn’t involve crunches—in fact, it’s done almost entirely through controlled breath and subtle engagement.Sit or lie down comfortably. Inhale deeply. As you exhale, draw your belly button gently in toward your spine while lifting the pelvic floor. Hold this engagement for 5–10 seconds, then release. Repeat 10 times.This mindful movement lays the groundwork for more advanced exercises and stabilizes the core, pelvis, and spine during daily activities like lifting your baby.
4. Pelvic Floor Contractions (Kegels)
Postpartum recovery almost always includes pelvic floor work. Kegels—when done correctly—help re-strengthen the muscles that support the bladder, uterus, and bowel, reducing the risk of incontinence and prolapse.To perform a Kegel, contract the pelvic muscles as if you’re stopping urine midstream. Hold for 3 to 5 seconds, then release fully. Avoid squeezing your glutes or thighs. Repeat 10–15 reps, twice a day.For best results, pair pelvic floor contractions with diaphragmatic breathing. Over time, this improves not only pelvic health but also deep core stability and posture.
5. Heel Slides
Heel slides are beginner-friendly and great for engaging the core without putting pressure on healing tissues. They teach control and coordination while gently reintroducing lower abdominal work.Lie on your back with knees bent. Engage your core by drawing your belly button in. Slowly slide one heel away from your body, keeping your foot on the floor, then return. Alternate sides for 10–12 reps per leg.This simple movement strengthens the lower abs, promotes spinal alignment, and supports safe progression to more intense exercises later.
6. Supine Marching
Supine marching builds on heel slides by adding a bit more challenge. It’s ideal for new moms ready to increase core control without straining the pelvic floor.Lie on your back with knees bent and core gently engaged. Lift one leg to tabletop (knee over hip), then lower and repeat with the other leg. Perform 10–12 reps per side.Keep your movements slow and controlled, ensuring your lower back stays on the floor. This exercise improves balance, coordination, and pelvic stability.
7. Bird Dog
The bird dog is a classic postpartum-friendly move that enhances stability, coordination, and core strength. It also works the glutes, back, and shoulders—all crucial areas for new moms.Start in a tabletop position on hands and knees. Inhale. As you exhale, extend your right arm and left leg simultaneously. Hold for a breath, then return to start. Repeat with the opposite side. Do 8–10 reps per side.This full-body movement improves posture, engages the deep core, and prepares you for functional tasks like bending, lifting, and carrying.
8. Glute Bridges
Glute bridges activate the posterior chain—your glutes, hamstrings, and lower back—all while stabilizing your core. Strengthening these muscles helps counteract the forward-leaning posture common after pregnancy.Lie on your back with feet hip-width apart. Engage your core, press through your heels, and lift your hips off the floor. Squeeze your glutes at the top, hold for a few seconds, then lower slowly. Perform 10–15 reps.Glute bridges also relieve lower back tension and support pelvic alignment. For added challenge, try single-leg bridges or add a resistance band around your thighs.
9. Side-Lying Leg Lifts
Side-lying leg lifts are excellent for activating the obliques, outer thighs, and hips—all while keeping pressure off the midline. They’re also great for improving balance and stability.Lie on your side with your bottom arm under your head. Keep legs straight and stacked. Gently lift the top leg up and down without swinging. Do 10–15 reps per side.This move builds hip and core strength, both of which support postpartum posture and mobility. It’s also low-impact and easy to do while baby naps nearby.
10. Modified Forearm Plank
Traditional planks can be too intense postpartum, especially with abdominal separation. A modified forearm plank on knees is a safe alternative to build endurance and deep core strength.Place forearms on the ground and knees behind your hips. Engage your core and maintain a straight line from shoulders to knees. Hold for 10–20 seconds, building up over time.This variation reduces strain on the pelvic floor and focuses on the transverse abdominis. As you progress, you can eventually move to a full plank.
11. Wall-Assisted Dead Bug
The dead bug is a fantastic core stability exercise—but postpartum, it’s best done with a wall for added control. It challenges coordination while minimizing strain.Lie on your back with arms extended upward and knees bent at 90 degrees, pressing feet into the wall. Slowly lower one arm overhead while keeping your core engaged. Return to start and alternate arms. Perform 10 reps per arm.This move activates the entire core, teaches spinal neutrality, and promotes balance. It’s a great step toward more dynamic core workouts.
12. Seated Core Squeezes
For moms short on time, seated core squeezes offer an easy way to sneak in core work. You can do them while feeding your baby, watching TV, or even working at a desk.Sit up straight with feet flat on the floor. Inhale, then exhale as you gently draw your belly in toward your spine and lift the pelvic floor. Hold for 5–10 seconds. Repeat 10 times.This mini-exercise reconnects your deep core muscles and encourages daily consistency. It’s subtle, effective, and fits effortlessly into any new mom’s routine.
Conclusion
Healing after childbirth takes time—but it doesn’t mean staying still. These 12 safe postpartum workouts are more than just movements; they’re tools for reconnection, renewal, and resilience. By focusing on breath, deep core engagement, and gentle strength-building, you’ll set a strong foundation for long-term fitness and well-being.
Start slowly. Listen to your body. Celebrate the small victories. Whether you’re one week or one year postpartum, incorporating these exercises can help you feel more grounded, strong, and supported. You’ve already done something extraordinary—now it’s time to honor your recovery with patience, love, and mindful movement.
You’ve got this, mama.
