7 Effective Postpartum Workouts for Core Recovery

But here’s the good news: you can rebuild strength safely. Studies show that core-specific exercises after childbirth significantly help in restoring posture, alleviating back pain, and promoting pelvic health. The best part? You don’t need to jump into intense training. All you need is a mat, a few minutes a day, and your breath.In this guide, we’ll explore 7 effective postpartum workouts for core recovery. Each movement is designed to be gentle, restorative, and absolutely do-able—even during naptime. Let’s dive in and help your body heal from the inside out.

1. Diaphragmatic Breathing

It may seem too simple to matter, but diaphragmatic breathing is one of the most powerful postpartum tools for healing your core. This form of deep, intentional breathing activates the transverse abdominis—the deepest layer of your core muscles.To perform it, sit or lie down in a comfortable position. Place one hand on your belly and the other on your chest. Inhale slowly through your nose, allowing your belly to rise while keeping your chest still. Exhale slowly through your mouth and feel your core gently draw inward.This breathing technique not only calms the nervous system and reduces stress but also creates a natural core engagement. Practicing 5–10 minutes daily can lay the foundation for your postpartum core recovery journey. It’s also an ideal warm-up or cool-down to more active workouts.

2. Pelvic Tilts

Next up is the humble pelvic tilt—a quiet powerhouse in postpartum rehabilitation. This gentle movement is excellent for reactivating the lower abdominal and pelvic floor muscles while realigning your spine.Lie on your back with your knees bent and feet flat on the floor. Inhale deeply. As you exhale, gently tilt your pelvis back by pressing your lower back into the floor and slightly tucking your tailbone. Hold for a few seconds and release.This movement is simple, but it strengthens the deep core muscles without putting pressure on the rectus abdominis (your six-pack muscles), which is essential if you’re managing diastasis recti. Doing this exercise consistently helps improve posture, core connection, and pelvic stability.

3. Heel Slides

Heel slides are a gentle yet effective way to regain core control. They help restore mind-muscle connection and challenge your lower abdominals without putting stress on your healing midsection.Start by lying on your back with knees bent and feet flat. Engage your core gently (as if zipping up your lower belly), and slowly slide one heel away from you along the floor. Once your leg is extended, slide it back in. Repeat with the other leg.Make sure to move slowly and keep your pelvis stable throughout. Heel slides are excellent for strengthening the transverse abdominis while keeping intra-abdominal pressure low. They’re a go-to move in many physical therapy programs for postpartum healing.

4. Glute Bridges with Core Engagement

Glute bridges are fantastic for strengthening not only the posterior chain (glutes, hamstrings, and lower back) but also for supporting core recovery—especially when done mindfully with breath.Lie on your back with knees bent and feet hip-width apart. Engage your core by gently drawing your belly button toward your spine. As you exhale, press through your heels and lift your hips until your body forms a straight line from shoulders to knees. Inhale at the top, then lower down with control.Adding core engagement during this movement makes it a two-for-one: you’re building strength in your glutes while protecting and stabilizing your core and pelvis. Over time, this can improve your posture and help reduce lower back discomfort, which is common after childbirth.

5. Bird-Dog (Alternating Arm/Leg Reach)

Balance, coordination, and stability—that’s what the bird-dog brings to your postpartum fitness routine. This functional movement trains the whole body, especially your deep core muscles and back extensors.Start in a tabletop position with hands under shoulders and knees under hips. Engage your core to prevent sagging or arching in the back. Extend your right arm forward and left leg back simultaneously, keeping your hips square to the ground. Hold briefly, return to center, and switch sides.The key here is control, not speed. Focus on steady breathing and alignment. Bird-dogs not only aid in core recovery but also help restore balance and reduce the risk of injury as you move through daily motherhood activities like lifting, bending, and carrying.

6. Modified Dead Bug

The dead bug is a fantastic postpartum move when properly modified. It activates the deep abdominal muscles while minimizing spinal flexion, making it safe for early recovery phases.Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees above your hips. As you exhale, slowly lower your right arm and left leg toward the ground while keeping your core braced and your back flat. Inhale as you return to the start and switch sides.If you find your back arching off the floor, reduce your range of motion or keep one foot on the floor. This controlled motion is ideal for rebuilding abdominal strength and improving coordination. It’s a staple in many core rehab programs for good reason.

7. Wall-Assisted Standing Core Pulses

Sometimes, getting down on the floor just isn’t practical—especially with a baby in your arms or a toddler running around. Wall-assisted standing core pulses are a convenient and effective way to engage your abdominal muscles while standing upright.Stand with your back flat against a wall, feet hip-width apart and a few inches forward. Slightly tuck your pelvis under and draw your belly in as if bracing for a light punch. From here, perform tiny pulses by slightly tightening and releasing the core muscles in a controlled rhythm.This is an excellent exercise for moms easing back into fitness and looking for minimal setup. Plus, standing core work helps reinforce good posture and core activation in real-life scenarios like holding your baby or carrying groceries.

Conclusion

Postpartum core recovery isn’t about bouncing back—it’s about building forward. Your body deserves patience, strength, and gentle care as it heals. These 7 effective workouts are more than just movements—they’re stepping stones toward reclaiming your strength, stability, and confidence.

Start slow, breathe deeply, and listen to your body. Each small effort compounds into meaningful progress. Always consult your healthcare provider before beginning any postpartum fitness routine, especially if you’ve had a C-section or are experiencing severe diastasis recti or pelvic pain.

Remember, mama: healing takes time, but every breath, pulse, and stretch counts. You’re not alone on this journey—and you’re stronger than you think.