Top Postpartum Core Exercises for Recovery
- jennagrindle
- Nov 11, 2025
- 4 min read
Bringing a new life into the world is nothing short of miraculous, but let’s be honest - it’s also a huge physical challenge. After months of carrying your baby, your body needs some serious TLC, especially your core. I remember feeling like my core was a distant memory after my first baby. But guess what? With the right moves, you can rebuild that strength safely and effectively. Today, I’m sharing some of the best safe postpartum workouts to help you regain your core power and confidence.
Why Safe Postpartum Workouts Matter
Jumping back into exercise too soon or doing the wrong moves can do more harm than good. Your body has been through a lot - your muscles stretched, your ligaments loosened, and your pelvic floor challenged. Safe postpartum workouts focus on gentle, progressive exercises that respect your healing process.
Think of it like this: you wouldn’t run a marathon without training, right? Your postpartum recovery deserves the same patience and care. These workouts help you:
Rebuild core strength without strain
Improve posture and reduce back pain
Support pelvic floor recovery
Boost energy and mood
Prepare your body for everyday activities and more intense workouts later on
So, let’s dive into some exercises that feel good and do good.
Safe Postpartum Workouts to Try Today
Here’s a lineup of exercises that I’ve found incredibly helpful, and that many women swear by. They’re designed to be gentle but effective, focusing on reconnecting with your core muscles and building strength gradually.
1. Pelvic Tilts
This is a classic for a reason. Pelvic tilts help engage your deep abdominal muscles and relieve lower back tension.
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 are fantastic for activating your transverse abdominis, the deep core muscle that acts like a natural corset.
Lie on your back with knees bent.
Slowly slide one heel away from your body, keeping your foot on the floor.
Slide it back to the starting position.
Alternate legs for 10-12 reps each.
3. Modified Side Plank
Side planks strengthen your obliques and improve stability without putting too much pressure on your core.
Lie on your side, supporting your upper body on your forearm.
Keep your knees bent and lift your hips off the floor, creating a straight line from your shoulders to your knees.
Hold for 10-20 seconds, then switch sides.
Repeat 3 times per side.
4. Diaphragmatic Breathing
Breathing deeply might not seem like exercise, but it’s a game-changer for core recovery. It helps engage your pelvic floor and deep core muscles.
Sit or lie comfortably.
Place one hand on your chest and the other on your belly.
Breathe in deeply through your nose, letting your belly rise.
Exhale slowly through your mouth, feeling your belly fall.
Repeat for 5 minutes daily.
5. Bridge Pose
Bridges activate your glutes and lower back, supporting your core and pelvic floor.
Lie on your back with knees bent and feet hip-width apart.
Press your feet into the floor and lift your hips toward the ceiling.
Hold for 5 seconds, then lower down slowly.
Repeat 10-15 times.
These exercises are a great starting point, but remember, every body is different. Listen to yours and adjust as needed.
When to Start Doing Core Exercises Postpartum?
This is the million-dollar question, isn’t it? The answer depends on your delivery type, how you’re feeling, and your doctor’s advice. Generally, if you had a vaginal delivery without complications, you can start gentle core exercises like pelvic tilts and diaphragmatic breathing within a few days to weeks postpartum.
If you had a cesarean section or experienced complications, it’s best to wait until your healthcare provider gives you the green light. Usually, this is around 6-8 weeks postpartum.
Here’s a quick checklist to help you decide if you’re ready:
You can contract your pelvic floor muscles without pain.
You don’t experience sharp pain or bleeding during or after exercise.
You feel generally strong enough to move without dizziness or extreme fatigue.
Your healthcare provider has approved your exercise plan.
Starting slow and steady is key. You want to build a strong foundation before moving on to more intense workouts.
Tips for Making Postpartum Core Workouts Part of Your Routine
I get it - life with a newborn is busy and unpredictable. Finding time for yourself can feel impossible. But even 10 minutes a day can make a huge difference. Here are some tips to help you stay consistent:
Schedule it in: Treat your workout like an appointment you can’t miss.
Use your baby’s nap time: Sneak in exercises while your little one sleeps.
Keep it simple: You don’t need fancy equipment or a gym membership.
Celebrate small wins: Every rep counts, and progress is progress!
Join a community: Whether online or in person, support from other moms can be motivating.
And if you want a structured program designed specifically for postpartum recovery, check out postpartum core exercises that are safe, effective, and tailored to your needs.
Embrace Your Journey and Celebrate Your Strength
Recovering your core strength after pregnancy is a journey, not a race. Some days will feel amazing, others a bit tougher. That’s totally normal. What matters most is that you’re showing up for yourself and your body.
Remember, your core is more than just abs - it’s the powerhouse that supports your whole body. By focusing on safe postpartum workouts, you’re investing in your health, your confidence, and your ability to enjoy every moment with your new baby.
So, take a deep breath, start small, and celebrate every step forward. You’ve got this!
If you’re ready to take your recovery to the next level, explore more resources and programs designed just for you at Jenna Dawn Fitness. Because strong moms make strong families.
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