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5 Key Exercises for Your Postpartum Core Workout Program

Becoming a mom is a profound transformation, not just emotionally but physically too. As you go on this new journey with your little one, it's important to also focus on your well-being. 

A postpartum core workout program can be a great start to regain strength and confidence in your body. Today, we'll share five key exercises that are perfect for gently rebuilding your core after childbirth. 

These workouts are designed to be safe, effective, and empowering, perfect for a new mom like you!

Why Consider a Postpartum Core Workout Program?

It’s ideal for new moms to understand the benefits of focusing on their core strength after childbirth. A postpartum core workout program helps to repair and strengthen the abdominal and pelvic floor muscles that are often weakened during pregnancy. 

This not only aids in a faster recovery but also improves posture, reduces back pain, and enhances overall stability, making daily activities with your new baby easier and more enjoyable.

What to Know Before You Start

Before jumping into any physical activity after childbirth, a green light from your healthcare provider is a must. Once you have approval, start with low-impact, gentle exercises to avoid strain or injury. All in all, identifying the right techniques and knowing how to listen to your body’s signals are key to safely strengthening your core.

Setting Realistic Goals

For many new moms, it can be frustrating to not see immediate results. Setting realistic, achievable goals can help manage expectations and foster a positive mindset.

Clear objectives can motivate you to stick with your postpartum ab workout plan, whether it’s improving posture, reducing back pain, or slowly regaining strength.

Preparing for Your Workout

Creating a conducive environment for exercise can impact your motivation and the effectiveness of your workout. Make sure you have a comfortable space, perhaps with a mat for floor exercises and comfortable clothing that allows for movement. Also, scheduling a regular time for your workouts can help establish a routine, making it easier to maintain consistency.

Exercises For Your Postpartum Core Workout

Here are the core workouts you can try for your postpartum exercise program:

1. Pelvic Tilts

Pelvic tilts are a gentle way to begin strengthening your abdomen and stabilizing your lower back. Here's how to do it:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Slowly flatten your lower back against the floor by contracting your abdominal muscles and tilting your pelvis upward.
  • Hold for a few seconds and then relax.
  • Aim for 10 repetitions.


a person is doing an exercise on a yoga mat
Image Source: Verywell Health

This exercise not only helps in toning the core but also alleviates lower back pain, a common postpartum complaint.

2. Bridge

Building from pelvic tilts, the bridge exercise further engages your glutes and lower back along with the core. Lie in the same starting position as the pelvic tilt. Start with:

  • Lifting your hips to create a straight line from your knees to shoulders.
  • Tighten your core and buttocks while keeping your back straight.
  • Hold this position for a few seconds before gently lowering your hips back to the floor.
  • Repeat 10 times.


a person is doing an exercise on a yoga mat

This move is excellent for strengthening the major muscles affected during pregnancy and childbirth.

3. Heel Slides

Heel slides are perfect for engaging your deeper core muscles without putting too much strain on your body. Here's how to begin:

  • Lie on your back with your knees bent.
  • Slowly extend one leg until it's straight, then slowly drag your heel back to the starting position while maintaining core engagement.
  • Alternate legs and perform 10 slides per leg.


a person doing heel slides exercise with feet
Image Source: The .fit way

This exercise is a fundamental part of any postpartum ab workout plan as it helps to rebuild the abdominal muscles gradually.

4. Modified Plank

A modified plank is a fantastic way to build core strength as it engages multiple muscle groups simultaneously. Here's how it goes:

  • Start on your knees and elbows, ensuring your body forms a straight line from your knees to your head.
  • Keep your core tight and hold this position for 10-30 seconds based on your comfort level.

a person doing plank exercise
Image Source: Hinge Health

Over time, as you gain strength, you can extend the duration and eventually move to a full plank position.

5. Bicycle Crunches

The bicycle crunch exercise helps to strengthen the core while reducing the pressure on your back, which is ideal for a postpartum core workout program. It starts with:

  • Place your hands behind your head, and bring your right elbow to your left knee by lifting the knee and twisting your torso.
  • Alternate sides in a smooth, cycling motion.
  • Aim for 10-15 repetitions on each side.

a person doing bicycle crunches exercise

This exercise not only targets the abdominals but also improves flexibility and balance.

How Soon Can I Start The Postpartum Core Workout Program? 

It's important to consult your healthcare provider before starting any exercise program after childbirth. Typically, women are cleared for light physical activity, like walking, a few weeks postpartum. But more intensive core exercises should generally wait until after your six-week postnatal checkup, depending on your recovery and specific circumstances.

What are The Signs That To Stop Exercising? 

Listen to your body and be aware of signs such as pain, excessive fatigue, or any unusual symptoms that weren't present before starting your workout. Other red flags include increased postpartum bleeding or any discharge that changes color or odor. If you experience any of these symptoms, it's crucial to stop exercising immediately and consult your healthcare provider.

Can These Exercises Help With Diastasis Recti? 

Yes, some of these exercises can be beneficial for mothers dealing with diastasis recti, which is the separation of the abdominal muscles. Exercises like pelvic tilts and heel slides are particularly good for gently strengthening the core and aiding the recovery process. However, it’s best to have a unique exercise plan suited to your specific condition, ideally developed with a physical therapist.

How Often Should I Exercise?

For new mothers, starting with short sessions, around 10-15 minutes, three times a week, can be a manageable and effective approach. As your strength and endurance improve, you can gradually increase the duration and frequency of your workouts. Remember, consistency is key, so try to integrate these exercises into your routine in a way that feels sustainable for you.

Wrapping It Up!

Tying these exercises into your routine can enhance your recovery and strength post-childbirth. Remember, every mother's body is different. Start slow, and gradually increase the intensity of your workouts as you become more comfortable and stronger.

Here's to regaining your strength and confidence, one day at a time! Bupsy is here to cheer you! What do you think about this post? Let us know in the comments below!

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