30 Quick Postpartum Workouts for Core Recovery (2025)

1. Pelvic Tilts

Pelvic tilts are a gentle and foundational exercise for postpartum core recovery. This move helps activate the deep core muscles, especially the transverse abdominis, which plays a crucial role in stabilizing your spine and pelvis after childbirth. By learning to control this muscle, you’re laying the groundwork for rebuilding a strong and supportive core. Many new moms find pelvic tilts to be comforting because they involve minimal movement and can be done while lying down, making it easy to fit into your day even during moments of rest.To perform pelvic tilts, lie on your back with your knees bent and feet flat on the floor. Take a deep breath in, then as you exhale, gently tilt your pelvis upward by pressing your lower back into the floor. Hold for a few seconds before releasing. This slow, controlled movement teaches your body to engage the core without strain, which is important for preventing injury or overexertion in the postpartum period. Practicing this exercise regularly can help reduce back pain and improve pelvic alignment, both common challenges for new moms.

The beauty of pelvic tilts is their versatility. You can do them multiple times a day, even while watching your baby or relaxing. Consistent practice helps build endurance in your core muscles, making it easier to progress to more challenging exercises. Remember, the goal here is quality over quantity—focus on slow, mindful movements that reconnect you with your core.

2. Heel Slides

Heel slides are an excellent low-impact exercise for gently activating your core muscles while promoting pelvic stability. This exercise involves controlled movement of the legs, which helps strengthen the lower abdominal muscles that are often weakened after childbirth. For many postpartum moms, heel slides provide a safe way to ease back into exercise without putting excessive pressure on healing tissues.

To perform heel slides, lie on your back with knees bent and feet flat on the ground. Slowly slide one heel away from your body, straightening the leg as much as comfortable without arching your lower back. Engage your core throughout the movement by gently pulling your belly button toward your spine. Then slide the heel back to the starting position and repeat on the other leg. The key is to move deliberately and maintain core engagement to maximize the benefit.Heel slides are particularly useful during the early postpartum phase because they increase blood flow to the pelvic area, reduce stiffness, and encourage mobility. This exercise also helps rebuild neuromuscular control, meaning it retrains your brain and muscles to work together efficiently. You can easily add heel slides to your daily routine as they require no equipment and take only a few minutes.

3. Kegel Exercises

Kegel exercises are one of the most important workouts for postpartum recovery, focusing on strengthening the pelvic floor muscles. These muscles support the bladder, uterus, and bowel and often become weakened during pregnancy and delivery. Strengthening them is essential not only for bladder control but also for improving core stability and overall postpartum wellness.

To do a Kegel, imagine you’re trying to stop the flow of urine. Tighten the muscles you would use and hold the contraction for about 5 seconds before relaxing for an equal amount of time. Aim for 10 repetitions, 3 times a day. The beauty of Kegels is that they can be done almost anywhere—while breastfeeding, sitting at your desk, or even driving.Strong pelvic floor muscles can help prevent urinary incontinence and reduce the risk of pelvic organ prolapse, common concerns among postpartum women. Additionally, Kegel exercises support your core by providing a solid foundation from which your abdominal muscles can work more effectively. They also improve circulation and promote healing in the pelvic area, making them a must-do in any postpartum workout regimen.

4. Diaphragmatic Breathing

Breathing deeply and correctly is often underestimated in postpartum recovery, but diaphragmatic breathing is a powerful tool for rebuilding your core. This technique helps engage the diaphragm, transverse abdominis, and pelvic floor simultaneously, promoting better oxygen flow and muscle coordination. It also reduces stress and tension, which are common postpartum.

To practice diaphragmatic breathing, sit or lie comfortably with one hand on your chest and one on your belly. Take a slow, deep breath through your nose, focusing on expanding your abdomen rather than your chest. Feel your belly rise as you inhale, then slowly exhale through pursed lips, feeling your belly fall. This rhythmic breathing helps reset your nervous system and encourages optimal core engagement.Incorporating diaphragmatic breathing into your daily routine can help relieve tension in your lower back and hips, areas that often feel tight after pregnancy. This exercise also improves posture and supports the recovery of diastasis recti by gently drawing the abdominal muscles back toward the midline. Practicing it several times a day sets a strong foundation for more dynamic postpartum workouts.

5. Modified Plank Holds

Planks are a highly effective way to build core strength, but postpartum moms need to start with modified versions to avoid excessive strain. Modified plank holds allow you to gradually build endurance and strength without compromising healing tissues, especially if you’re managing diastasis recti or pelvic floor sensitivity.

To perform a modified plank, begin on your hands and knees with your shoulders over your wrists and knees under your hips. Engage your core by drawing your belly button toward your spine, and hold this position for 10 to 15 seconds. As your strength improves, you can increase the hold time and eventually progress to a full plank position.Modified planks help build strength in the abdominal muscles, shoulders, and back, all of which contribute to better posture and functional movement. Plus, they can be done anywhere, require no equipment, and fit well into a busy mom’s schedule. The key is to focus on maintaining a neutral spine and controlled breathing throughout the exercise.

6. Glute Bridges

Glute bridges target your gluteal muscles and lower back while also engaging the core, which is essential for postpartum recovery. Strong glutes support the pelvis and spine, helping to alleviate common postpartum discomfort like lower back pain and pelvic instability.

To do a glute bridge, lie on your back with knees bent and feet 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 for a few seconds at the top, then slowly lower your hips back down.This exercise promotes pelvic alignment and activates muscles that may have weakened during pregnancy. You can enhance the challenge by adding a resistance band around your thighs or by holding the bridge position longer. Glute bridges are a fantastic addition to your postpartum routine because they improve strength without putting pressure on your abdominal wall.

7. Side-Lying Leg Lifts

Side-lying leg lifts focus on strengthening the oblique muscles and hip stabilizers, which play a vital role in core support and pelvic stability. This exercise also helps improve balance and coordination, which are often affected after pregnancy.To perform this move, lie on your side with legs extended straight. Keeping your hips stacked, slowly lift the top leg upward without rotating your body. Lower it back down with control and repeat for several repetitions before switching sides.Side-lying leg lifts are gentle but effective for toning muscles that assist with everyday movements like walking and lifting your baby. They’re especially useful for addressing muscle imbalances and improving your overall functional strength postpartum.

8. Seated Marching

Seated marching is a simple, low-impact exercise that helps re-engage your abdominal muscles and improves circulation. It’s perfect for moms who may still be recovering their stamina or experiencing postpartum fatigue.Sit on the edge of a sturdy chair with your back straight and feet flat on the floor. Engage your core and lift one knee toward your chest, then lower it back down. Alternate legs in a marching motion at a controlled pace.This movement encourages gentle activation of the core and hip flexors while improving blood flow to your lower body. Seated marching can be easily incorporated into your daily routine, whether while waiting for your baby to nap or during breaks.

9. Bird Dog

Bird dog is an excellent exercise for enhancing core stability, balance, and coordination—all crucial aspects of postpartum recovery. It targets your lower back and abdominal muscles simultaneously, helping to restore functional strength.Start on all fours with your hands under your shoulders and knees under your hips. Slowly extend your right arm forward and left leg backward, keeping your spine neutral. Hold the position for a few seconds, then return to start and switch sides.Bird dog encourages controlled movement and core engagement without excessive pressure on the abdomen. It also improves posture and can be modified to suit various fitness levels, making it a versatile choice for new moms.

10. Standing Pelvic Tilts

Standing pelvic tilts are a practical exercise to engage your core and improve posture while on your feet. This movement can be seamlessly integrated into your daily activities, offering benefits even during multitasking moments.Stand with your feet hip-width apart and knees slightly bent. Slowly tilt your pelvis forward and backward while engaging your abdominal muscles to stabilize your spine. Focus on smooth, controlled movements rather than speed.This exercise strengthens your lower abdominal muscles and helps realign the pelvis, reducing discomfort and promoting better posture. It’s also an effective way to stay active without needing extra time or equipment—perfect for busy postpartum moms!

11. Cat-Cow Stretch

The Cat-Cow stretch is a gentle, flowing exercise that helps loosen tight muscles in the back and improves spinal mobility — both very important postpartum. Pregnancy and childbirth often cause stiffness in the lower back and shoulders, so this stretch provides relief while also encouraging core engagement.To do the Cat-Cow, start on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your chest and tailbone toward the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin and pelvis under (Cat Pose). Move slowly and mindfully, syncing breath with movement.This stretch increases circulation, improves flexibility, and gently activates the deep core muscles that support your spine. Many moms find it soothing after a long day of holding and feeding their babies, making it both a restorative and strengthening movement.

12. Wall Push-Ups

Wall push-ups are a safe and effective upper body exercise for postpartum women, especially when full push-ups may still feel too intense. They help build shoulder, arm, and core strength without overloading the abdominal area.Stand facing a wall, placing your hands at shoulder height and width. Step back slightly so your body forms a straight line. Lower your chest toward the wall by bending your elbows, then push back to the starting position. Keep your core engaged throughout.This exercise can be easily modified by adjusting your distance from the wall, making it ideal for all fitness levels. Strengthening your upper body supports better posture, which often suffers due to the physical demands of caring for a newborn.

13. Dead Bug

The Dead Bug exercise is fantastic for improving core stability while protecting the lower back—a key concern for postpartum recovery. It strengthens the transverse abdominis and coordinates limb movement in a controlled way.Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor without arching your back. Return to center and repeat on the opposite side.This controlled motion builds coordination and core endurance, helping your body regain balance after pregnancy. The Dead Bug also encourages mindful breathing, enhancing relaxation and muscle engagement.

14. Side Plank on Knees

Side planks target the oblique muscles, essential for core strength and lateral stability. Doing them on your knees reduces intensity, making it safe for postpartum moms working on diastasis recti or pelvic floor healing.Lie on your side, supporting your upper body on your forearm with knees bent. Lift your hips off the floor, forming a straight line from shoulders to knees. Hold the position while keeping your core tight, then lower and switch sides.This exercise tones your waistline, improves posture, and helps reduce the risk of lower back pain. As you build strength, you can progress to full side planks for added challenge.

15. Marching Bridge

The marching bridge combines two great postpartum exercises—glute bridges and marching—to boost core stability and pelvic control. It’s more dynamic than a regular bridge and helps mimic functional movement patterns.Lie on your back with knees bent and hips lifted into a bridge position. While keeping hips stable, lift one knee toward your chest, lower it, then repeat with the other leg.This controlled movement challenges your core and glutes simultaneously, improving coordination and balance. It’s a fantastic way to strengthen muscles used in daily activities like lifting and carrying your baby.

16. Standing Side Bends

Standing side bends gently stretch and strengthen the obliques, helping improve flexibility and balance after pregnancy. This exercise encourages full range of motion and supports posture correction.Stand tall with feet hip-width apart and hands at your sides. Slowly bend your torso to one side, sliding your hand down your thigh while keeping hips steady. Return to center and repeat on the other side.This simple movement is great for releasing tension in the sides of your torso and toning the muscles that assist with twisting and bending—motions common when caring for a baby.

17. Toe Taps

Toe taps engage the lower abdominal muscles and help rebuild core control by encouraging pelvic stability. This low-impact exercise is effective for postpartum women cautious about diastasis recti.Lie on your back with knees bent at 90 degrees and feet lifted. Slowly lower one foot to tap the floor lightly, then bring it back up. Alternate legs in a controlled rhythm.Toe taps strengthen the transverse abdominis without excessive pressure on the abdomen. They can be integrated into your routine to improve muscle endurance and reduce abdominal separation.

18. Wall Squats

Wall squats are a great way to strengthen your legs, glutes, and core while supporting your back. This exercise is safe for postpartum recovery and helps improve posture and mobility.Stand with your back against a wall, feet hip-width apart and about a foot away from the wall. Slide down into a squat position, keeping knees over ankles. Hold for a few seconds, then slowly rise back up.Wall squats enhance lower body strength, which is essential for everyday tasks like lifting and carrying your baby. Plus, maintaining core engagement throughout supports pelvic alignment and stability.

19. Clamshells

Clamshells target the hip abductors and external rotators, muscles often weakened during pregnancy. Strengthening these muscles improves pelvic stability and reduces the risk of injury.Lie on your side with knees bent and stacked. Keeping your feet together, lift the top knee as high as comfortable, then lower it slowly.This exercise also aids in correcting muscle imbalances and supports better hip and core function, which are important for postpartum posture and movement.

20. Seated Forward Fold

The seated forward fold is a gentle stretch that relieves tension in the lower back, hamstrings, and hips. It also encourages relaxation and can be a soothing way to end your workout.Sit on the floor with legs extended. Slowly hinge at the hips and reach toward your toes without forcing the stretch. Keep your spine long and breathe deeply.Incorporating this stretch helps improve flexibility, reduces postpartum tightness, and promotes mindful breathing, supporting overall recovery and well-being.

21. Supine Leg Lifts

Supine leg lifts are effective for strengthening the lower abdominal muscles while minimizing strain on the pelvic floor. This exercise supports rebuilding core control gently after childbirth.Lie flat on your back with one leg extended straight and the other bent. Slowly lift the straight leg about 6 to 12 inches off the floor while keeping your lower back pressed into the mat. Lower it back down with control and repeat before switching legs.This movement helps tone the lower abs and improves hip flexor flexibility. Maintaining a neutral spine throughout ensures that you are working your core safely and effectively, which is key in postpartum recovery.

22. Child’s Pose Stretch

Child’s pose is a restful yoga position that stretches the back, hips, and pelvic area. It helps reduce tension accumulated from carrying and nursing your baby.Kneel on the floor, sit back on your heels, and extend your arms forward while lowering your forehead toward the ground. Breathe deeply and hold the stretch for 30 seconds to a minute.This gentle stretch encourages relaxation, lengthens tight muscles, and promotes circulation in the pelvic region. Including this stretch after workouts or during breaks can soothe both body and mind.

23. Modified Bicycle Crunches

Modified bicycle crunches engage the core without putting excessive pressure on abdominal muscles that may still be healing. This exercise targets the obliques and helps restore rotational strength.Lie on your back with knees bent and feet flat on the floor. Lift one knee toward your chest and twist your torso gently toward it, reaching the opposite elbow toward the knee. Alternate sides slowly.This controlled twisting action helps tighten and tone the side abdominal muscles. Modifying the range of motion ensures safety and comfort while rebuilding core strength.

24. Side-Lying Hip Abduction

Side-lying hip abduction strengthens the hip muscles and improves pelvic alignment. These muscles support your core and help reduce the risk of postpartum lower back pain.Lie on one side with legs stacked. Lift the top leg upward, keeping it straight, then slowly lower it. Repeat for several reps and switch sides.This exercise tones the outer hips and stabilizes the pelvis, enhancing overall posture. It’s gentle, effective, and can easily be done at home without any equipment.

25. Seated Cat-Cow

The seated Cat-Cow stretches and strengthens the spine and core while promoting flexibility. This variation is perfect for moms who prefer sitting, such as during breastfeeding breaks.Sit tall in a chair with feet flat on the ground. Inhale to arch your back and lift your chest (Cow), then exhale to round your spine and tuck your chin (Cat). Repeat slowly.This movement improves spinal mobility, releases tension, and gently activates core muscles, contributing to better posture and reduced discomfort.

26. Glute Squeezes

Glute squeezes are simple but powerful for activating the glute muscles that support your pelvis and lower back. Strong glutes are essential for balanced postpartum recovery.While sitting or lying down, squeeze your glutes tightly and hold for 5 seconds before releasing. Repeat several times throughout the day.This exercise helps reduce pelvic instability and improves alignment. It’s discreet and easy to do even during daily activities, making it perfect for busy moms.

27. Standing Knee Lifts

Standing knee lifts activate your lower abs and hip flexors while improving balance and coordination. This move also encourages core engagement in a functional standing position.Stand tall and slowly lift one knee toward your chest while tightening your abdominal muscles. Lower the leg with control and repeat on the other side.This exercise helps reintroduce dynamic movement, supporting energy and strength for everyday postpartum tasks like lifting and walking.

28. Wall Angels

Wall angels help improve posture and shoulder mobility while activating upper back muscles. Good posture supports core stability and reduces back pain common in postpartum moms.Stand with your back against a wall, feet a few inches away. Press your lower back, upper back, and head against the wall. Slowly raise your arms into a “goalpost” position and slide them up and down.This controlled movement strengthens muscles responsible for posture, helping balance the effects of prolonged sitting or breastfeeding positions.

29. Standing Hip Circles

Standing hip circles improve hip mobility and encourage pelvic stability. This exercise loosens tight hips and promotes better core and pelvic alignment.Stand with feet hip-width apart and hands on hips. Slowly rotate your hips in a circular motion, making large circles. Do several rotations in each direction.This movement enhances circulation and flexibility in the hip area, which is vital for postpartum recovery and reducing stiffness.

30. Gentle Walking

Gentle walking is one of the simplest and most effective postpartum workouts for overall health and core recovery. It boosts circulation, increases energy, and helps gradually strengthen your core and legs.Aim for 10 to 20 minutes of slow to moderate walking each day, either outdoors or inside. Focus on maintaining good posture and engaging your abdominal muscles lightly.Walking supports cardiovascular health and helps release feel-good endorphins, making it a perfect way to care for both your body and mind as you heal and adjust to motherhood.

Conclusion

Your postpartum core recovery doesn’t have to be complicated or time-consuming. By incorporating these 30 quick and effective workouts into your routine, you’ll gradually rebuild strength, improve posture, and boost your energy levels — all while managing the busy life of motherhood.

Remember, every small step counts. Be patient with your body, listen to its signals, and celebrate your progress. These exercises aren’t just about physical recovery; they’re about empowering you to feel confident and strong in your postpartum journey.

Ready to start? Pick a few workouts today, stay consistent, and watch your core transform — one movement at a time!