25 Healing Postpartum Workouts for Core Recovery

We’ve carefully curated 25 restorative postpartum workouts designed to rebuild core strength, strengthen your pelvic floor, and help you feel confident in your body again. These exercises are perfect for any mom, requiring minimal equipment and only a little time. Let’s dive in!

1. Pelvic Tilts

Pelvic tilts are a foundational movement for postpartum recovery. They gently realign the pelvis, activate the deep abdominal muscles, and improve posture.

• Lie on your back with knees bent and feet flat.
• Tilt your pelvis backward, pressing your lower back into the floor.
• Release and repeat, breathing deeply throughout.

This simple yet effective exercise is perfect for early postpartum weeks.

2. Diaphragmatic Breathing

Breathing exercises might not seem like a workout, but they’re the cornerstone of core recovery. Diaphragmatic breathing reduces abdominal tension and helps retrain deep core muscles.

• Sit or lie in a comfortable position.
• Place a hand on your abdomen and inhale deeply, feeling it expand.
• Exhale slowly, drawing your belly button toward your spine.

It’s a calming, restorative way to reconnect with your body.

3. Heel Slides

Heel slides reintroduce leg and core coordination without strain. They’re ideal for strengthening lower abdominal muscles gently.

• Lie on your back with knees bent and feet flat.
• Slide one heel away until the leg is straight, then return.
• Alternate sides, keeping your core engaged.

This movement is perfect for rebuilding strength after childbirth.

4. Supine Marching

Supine marching engages the transverse abdominis while stabilizing the core during motion.

• Lie on your back with knees bent.
• Lift one leg to tabletop, then lower it and switch sides.
• Keep your movements slow and controlled.

This exercise helps build stability without overexerting.

5. Glute Bridges

Glute bridges are a great way to activate the glutes, lower back, and core.

• Lie on your back with knees bent and feet hip-width apart.
• Press through your heels to lift your hips, engaging your core.
• Lower slowly and repeat.

This move alleviates hip tightness and strengthens your posterior chain.

6. Modified Side Planks

Side planks target obliques while offering a low-impact core workout.

• Lie on your side with knees bent.
• Prop yourself up on your forearm, lifting your hips.
• Hold briefly, then lower and switch sides.

You can progress this exercise as your strength improves.

7. Bird Dog

Bird dog exercises improve balance, coordination, and core strength.

• Start on hands and knees.
• Extend one arm and the opposite leg, keeping your core tight.
• Return to the starting position and switch sides.

It’s an excellent move to stabilize your entire core.

8. Wall-Assisted Squats

Wall squats engage the pelvic floor and thighs while maintaining core activation.

• Stand with your back against a wall and feet shoulder-width apart.
• Slide down until your knees are at a 90-degree angle.
• Hold briefly and return to standing.

This gentle move is both safe and effective.

9. Cat-Cow Stretch

The cat-cow stretch is a yoga-inspired movement that improves spinal mobility and activates the core.

• Begin on hands and knees.
• Inhale, arching your back (cow pose).
• Exhale, rounding your spine (cat pose).

This flow eases tension and promotes flexibility.

10. Standing Side Crunches

Standing side crunches are a low-impact way to activate the obliques.

• Stand with feet shoulder-width apart.
• Place one hand behind your head and crunch toward your opposite knee.
• Alternate sides, maintaining good posture.

This move is perfect for integrating movement into daily routines.

11. Seated Ball Squeezes

Ball squeezes engage the inner thighs and pelvic floor while encouraging core stability.

• Sit on a chair with a small ball between your knees.
• Squeeze the ball gently, holding for a few seconds.
• Release and repeat.

It’s a simple yet powerful exercise.

12. Knee Folds with Core Engagement

Knee folds reestablish abdominal control while being gentle on the pelvic floor.

• Lie on your back with knees bent.
• Lift one knee, then lower it before switching sides.
• Focus on engaging your core throughout.

This move is ideal for rebuilding control in your movements.

13. Deep Core Holds

Deep core holds are micro-movements that activate the transverse abdominis.

• Lie on your back and take a deep breath in.
• Exhale while pulling your belly button toward your spine.
• Hold briefly and release.

It’s a foundational step for core rehabilitation.

14. Modified Dead Bug

This variation of the dead bug improves core coordination.

• Lie on your back with legs in tabletop.
• Lower one arm and the opposite leg toward the floor.
• Return to the start and switch sides.

Focus on slow, controlled movements.

15. Tabletop Core Presses

Core presses enhance deep abdominal strength through resistance.

• Lie on your back with legs in tabletop.
• Press your hands into your knees, engaging your core.
• Hold briefly and release.

This is a simple yet challenging core workout.

16. Resistance Band Pull-Aparts

Resistance bands help improve posture and strengthen the upper back.

• Hold a resistance band at chest height.
• Pull it apart, squeezing your shoulder blades.
• Return slowly and repeat.

This movement combats poor posture common in new moms.

17. Seated Twists

Seated twists promote spinal mobility and core engagement.

• Sit cross-legged and place your hands on opposite knees.
• Twist gently to one side, then the other.
• Breathe deeply throughout.

This is a relaxing and restorative movement.

18. Leg Slides with Core Focus

Leg slides reintroduce controlled core engagement.

• Lie on your back with knees bent.
• Slide one leg out straight, then return.
• Alternate sides, keeping your core engaged.

It’s a safe way to build strength.

19. Gentle Core Pulses

Core pulses use micro-movements to activate deep muscles.

• Lie on your back with knees bent.
• Pulse your core inward slightly, holding briefly.
• Release and repeat.

This move is perfect for a quick burst of core work.

20. Pelvic Clocks

Pelvic clocks mobilize the pelvis and strengthen stability.

• Lie on your back and imagine a clock on your pelvis.
• Move your hips in a circle, “tracing” the clock.
• Reverse directions and repeat.

It’s a mindful and effective exercise.

21. Quadruped Rock Backs

Rock backs encourage hip and spinal mobility while activating the core.

• Start on hands and knees.
• Rock your hips back toward your heels, then return.
• Maintain a neutral spine throughout.

This gentle movement pairs well with breathing exercises.

22. Supported Chair Crunches

Chair crunches are a modified version of traditional crunches.

• Sit on a sturdy chair with your back supported.
• Engage your core and crunch forward slightly.
• Return and repeat.

This move avoids excess strain while building strength.

23. Standing Pelvic Tilts

Standing pelvic tilts make core activation accessible anytime.

• Stand with feet hip-width apart.
• Tilt your pelvis forward and back, engaging your core.
• Repeat slowly and mindfully.

This move is easy to integrate into your daily routine.

24. Wall Push-Ups

Wall push-ups engage the core while strengthening the upper body.

• Stand facing a wall with hands at shoulder height.
• Lower your chest toward the wall, then press back.
• Maintain core activation throughout.

It’s a safe, full-body workout.

25. Postpartum Yoga Flow

A yoga flow combines several restorative movements for core recovery.

• Include cat-cow, child’s pose, and gentle twists.
• Focus on breathing and moving mindfully.
• End with a seated meditation to center yourself.

Yoga supports both physical and mental healing postpartum.

Conclusion

Healing after childbirth doesn’t mean pushing yourself to the limit—it means moving with intention, grace, and patience. These 25 postpartum workouts are designed to help you reconnect with your body, rebuild strength, and regain confidence. Start small, be consistent, and trust in your journey. You’ve got this, mama!