I’ve been on my re-building journey for almost a year now post baby, focusing on postpartum core exercises. The first few months of postpartum I prioritized resting, sleeping (whenever I could), and just doing some walking and light stretching. That was enough for me to start to feel like myself again without over-exerting. Introducing some deep core work was the first step to rebuilding strength, and really helped me to feel strong and stable again.
After a few weeks of rest, I pulled some stretches and postpartum core exercises from my Pregnancy Guide. I had spent the months leading up to birth doing these moves, so it felt comfortable and familiar to jump back in. And just to note – deep core work might sound like it’s intense ab work, but it’s really more about breathing in sync with movement. Your diaphragm and pelvic floor move together, so each of these movements are light work that allow you to focus on your breath.
Rebuild Your Core Safely After Birth
Healing your core after pregnancy takes time, patience, and the right kind of movement. These three deep core exercises are safe, effective, and perfect for early postpartum recovery. Whether you’re newly cleared for movement or easing back into your fitness routine, these moves will help reactivate your deep core muscles and lay a foundation for long-term strength.
You can learn so much about deep core and pregnancy-related fitness in my Pregnancy Guide, including a deep dive into all things pelvic floor health with Dr. Laura.
3 Postpartum Core Moves to Rebuild Strength
Let’s get into a few of my favorite postpartum core exercises to rebuild strength.
1. Forward Roll
This move is not only great for taking long, slow breaths and engaging your deep core, but feels amazing if you’re breastfeeding! Opening up across your chest, upper back and shoulders is so helpful after hunching over a hungry baby.
2. Seated Ball March
This was one of my favorite moves during pregnancy, and I loved it just as much postpartum. Take a full belly breath, and using your exhale, pull your belly button in and up as you lift one foot into a march. Repeat with the other side and continue to alternate.
3. Seated Torso Rotation Stretch
Inhale with a neutral spine and core to the center. Use your exhale to twist to one side, and repeat to the opposite side, continuing to alternate.
