Safe and Effective Postpartum Core Exercises
- jennagrindle
- Dec 16, 2025
- 5 min read
Bringing a new life into the world is nothing short of miraculous. But let’s be honest - the postpartum period can feel like a whirlwind of emotions, sleepless nights, and a body that’s asking for some serious TLC. One of the most important areas to focus on during recovery is your core. Your core muscles have been stretched and challenged in ways you never imagined. So, how do you safely and effectively rebuild that strength? Let’s dive into some safe postpartum core workouts that will help you feel strong, supported, and ready to take on motherhood with confidence.
Why Safe Postpartum Core Workouts Matter
Your core is more than just your abs. It’s a complex system of muscles that support your spine, pelvis, and overall posture. After pregnancy, these muscles can be weak or separated (hello, diastasis recti!), which can lead to back pain, poor posture, and even pelvic floor issues. Jumping into intense ab workouts too soon can do more harm than good.
That’s why safe postpartum core workouts are designed to gently engage and strengthen your core without putting unnecessary pressure on your healing body. These exercises focus on reconnecting with your deep core muscles, improving stability, and gradually building strength.
Here’s what makes these workouts so important:
Protect your healing body: Avoid injury and discomfort.
Improve posture and reduce pain: Support your back and pelvis.
Enhance daily function: Make lifting, carrying, and moving easier.
Boost confidence: Feel empowered in your body again.
Ready to get started? Let’s explore some of the best exercises and tips for your postpartum core journey.
Top Safe Postpartum Core Workouts to Try Today
Starting with gentle, controlled movements is key. Here are some of my favourite exercises that you can do at home, no fancy equipment needed. Remember, listen to your body and stop if anything feels painful.
1. Pelvic Tilts
This simple move helps activate your deep core and pelvic floor muscles.
Lie on your back with knees bent and feet flat on the floor.
Inhale to prepare, then exhale as you gently tilt your pelvis upward, flattening your lower back against the floor.
Hold for a few seconds, then release.
Repeat 10-15 times.
2. Heel Slides
Heel slides engage your lower abs without straining.
Lie on your back with knees bent.
Slowly slide one heel away from your body, straightening the leg while keeping your core engaged.
Slide the heel back to the starting position.
Alternate legs for 10-12 reps each.
3. Modified Side Plank
Side planks strengthen your obliques and improve stability.
Lie on your side with knees bent.
Prop yourself up on your forearm, keeping your elbow under your shoulder.
Lift your hips off the floor, creating a straight line from your shoulders to your knees.
Hold for 10-20 seconds, then switch sides.
4. Diaphragmatic Breathing
Breathing deeply helps reconnect your core and pelvic floor.
Sit or lie comfortably.
Place one hand on your chest and the other on your belly.
Breathe in deeply through your nose, feeling your belly rise.
Exhale slowly through your mouth, feeling your belly fall.
Repeat for 5-10 breaths.
5. Bridge Pose
This move strengthens your glutes and lower back, supporting your core.
Lie on your back with knees bent and feet hip-width apart.
Press into your heels and lift your hips toward the ceiling.
Hold for a few seconds, then lower down.
Repeat 10-15 times.
These exercises are a great starting point. As you get stronger, you can gradually add more challenging moves. If you want a structured program tailored to your needs, check out postpartum core exercises designed specifically for new moms.
When to Start Doing Core Exercises Postpartum?
Timing is everything. You might be wondering, “When can I safely start working on my core after giving birth?” The answer depends on your individual recovery, type of delivery, and how you feel physically.
Here are some general guidelines:
Listen to your body: If you feel pain or discomfort, hold off.
Wait for your healthcare provider’s approval: Usually around 6 weeks postpartum for uncomplicated vaginal births.
Start with gentle breathing and pelvic floor exercises immediately: These help reconnect your core without strain.
Avoid crunches and intense ab workouts early on: They can worsen diastasis recti or pelvic floor issues.
Focus on posture and alignment: Sitting and standing tall supports your core recovery.
If you had a cesarean section, your body needs extra time to heal. Start with gentle breathing and pelvic floor engagement, and gradually progress as you feel ready.
Remember, every journey is unique. Don’t rush it. Consistency and patience will pay off.
Tips for Making Postpartum Core Workouts Part of Your Routine
Incorporating these exercises into your daily life can feel challenging with a newborn. Here are some tips to help you stay on track:
Set realistic goals: Even 5-10 minutes a day makes a difference.
Create a dedicated space: A cozy corner with a mat and props invites you to move.
Use your baby as motivation: Imagine how strong and capable you’ll feel carrying and playing with your little one.
Involve your partner or friends: Workout buddies keep you accountable and make it fun.
Celebrate small wins: Every improvement is a step toward your goal.
Stay hydrated and nourish your body: Fuel your recovery with good food and water.
If you want expert guidance, Jenna Dawn Fitness offers online programs and app subscriptions that make postpartum fitness accessible and effective, no matter where you are.
Beyond the Core: Embracing Whole-Body Wellness Postpartum
While rebuilding your core is essential, don’t forget the bigger picture. Your body has been through a lot, and holistic wellness will support your recovery and overall well-being.
Prioritize sleep when you can: Rest is healing.
Practice mindfulness or meditation: Reduce stress and connect with your body.
Incorporate gentle cardio: Walking or swimming can boost mood and energy.
Stretch regularly: Keep your muscles flexible and reduce tension.
Seek support when needed: Whether it’s a pelvic floor therapist or a fitness coach, professional help can make a huge difference.
Your postpartum journey is about more than just exercise. It’s about rediscovering your strength, embracing your new role, and feeling empowered every step of the way.
Feeling ready to start your postpartum core journey? Remember, safe and effective workouts are the key to lasting strength and confidence. If you want to explore tailored programs, check out postpartum core exercises that are designed with your unique needs in mind. You’ve got this!
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