Imagine feeling confident, strong, and supported in your body again after pregnancy. For many new moms, rebuilding core strength is at the top of their list. In this post, we’ll break down exactly how you can safely strengthen your core—whether you’re just starting out or ready for intermediate exercises. By the end, you’ll feel empowered with the knowledge to reconnect with your core, and as a bonus, you’ll get free core workouts to guide you. Let’s get started!
Understanding Your Core Postpartum
What Is the Core and Why Does It Matter?
Your core system is like a can:
- Pelvic floor muscles on the bottom
- Abdominal muscles in the front
- Back muscles in the back
- Diaphragm on top
The abdominal wall in front is made up of three layers (from deepest to most superficial):
- Transversus abdominus
- Internal obliques & rectus abdominus
- External obliques
To learn more about the pelvic floor specifically, check out my prior post Pelvic Floor 101: Understanding Its Role in Postpartum Recovery.
Core System Functions
- During a typical inhale, your diaphragm descends, allowing air into the lungs, and your pelvic floor relaxes.
- During a typical exhale, your diaphragm ascends, and your pelvic floor contracts and lifts.
The entire core system works together to manage pressure within your abdomen and provide support to your trunk.
Common Core System Issues
- Tightness in the pelvic floor or back can strain the front abdominal muscles.
- Weakness in the abdominal muscles can increase tension in the pelvic floor and back, causing compensation.
- Improper breathing or bearing down during activity can strain the abdominal muscles and pelvic floor.
Safe vs. Unsafe Core Exercises
Myth Buster
There’s no such thing as universally “safe” or “unsafe” core exercises. It’s about how you perform them. Exercises that put significant strain on the front abdominal muscles should be avoided or carefully monitored until sufficient strength is built.
Exercises to Avoid Early On
Likely unsuitable in the first 6+ weeks postpartum:
- Planks
- Sit-ups
- Push-ups
- V-sits
- Roll-downs
- Leg lifts
Anything causing abdominal bulging or heavy core strain might be too advanced initially. Keep reading for better alternatives!
Beginner-Friendly Core Exercises
Get Started With Breath and Connection
Diaphragmatic Breathing (5 breaths):
- Lay on your back with knees bent, feet flat on the floor.
- Inhale deeply, feeling the breath expand into your pelvic floor, back, and abdomen. Relax everything.
- Exhale gently, lifting your pelvic floor and bringing your ribs down as your abs flatten as a unit. Make the exhale twice as long as the inhale.
Heel Slides (8 reps each side):
- Lay on your back with knees bent.
- Exhale to set your core. Slowly slide one heel out and back in without letting your pelvis, back, or other knee move.
- Keep hands on your abdomen to feel your core engage.
Bent Knee Fallouts (8 reps each side):
- Lay on your back with knees bent.
- Exhale to set your core. Open one knee to the side and bring it back, keeping your pelvis and back stable.
Beginner Dead Bug (8 reps each side):
- Lay on your back with knees bent, feet flat.
- Exhale to set your core. Lift one leg and return it to the floor before switching sides. Maintain stability and avoid breath holding.
Click here for free beginner videos with instructions!
Intermediate Core Exercises
Building Strength as You Progress
Overhead Breathing (5 breaths):
- Lay on your back with knees bent. Reach arms overhead, resting them on the ground.
- Inhale deeply, expanding your breath into your pelvic floor, back, and abdomen. Relax everything.
- Exhale gently, lifting your pelvic floor and bringing ribs down. Keep your back and hip flexors relaxed.
Kneeling Pallof Press (8 reps each side):
- Attach a band pulling from the side. Kneel with the inside knee down.
- Inhale deeply, feeling your breath expand into your back.
- Exhale, pressing the band forward and returning through the exhale.
Dead Bug Progression (10 reps each side):
- Lay on your back with knees bent. Lift one leg, keep it up, then lift the other leg.
- Lower one leg at a time while maintaining core stability.
Bird Dog (8 reps each side):
- Start on hands and knees. Raise one arm and extend the opposite leg while keeping your torso stable. Alternate sides.
Knee-Down Side Plank (20-second hold per side):
- Lay on your side. Prop onto your elbow, bending the bottom knee.
- Exhale to set your core and lift your hip off the ground. Keep your body aligned.
Bear Pose (20-second hold):
- Begin on hands and knees. Curl toes under and lift knees slightly off the ground while exhaling to set your core.
Click here for free intermediate videos with instructions!
Signs You’re Ready for More
When you can perform these exercises with perfect form, no bulging, and no breath holding, you’re ready for advanced core exercises!
Conclusion
Strengthening your core after pregnancy is a journey, but it doesn’t have to be overwhelming. By starting with gentle, foundational exercises and progressing at your own pace, you’ll build strength, stability, and confidence in your body again. Remember, every small step matters.
Click here to access the free guided beginner workouts with videos and here for the intermediate movements!
