Core Strength Exercises Safe for Postpartum Recovery

Childbirth is a remarkable experience that transforms the body in powerful ways. But while the focus naturally shifts to caring for a newborn, new mothers often find themselves dealing with lingering physical challenges—especially weakened abdominal muscles, pelvic floor issues, and overall fatigue. Rebuilding strength after pregnancy doesn’t mean rushing back into intense routines. It means approaching movement mindfully, with care and patience.

Postpartum core workouts are not about “bouncing back.” They’re about restoring function, regaining stability, and supporting your body as it heals. With the right guidance and gentle, purposeful movement, you can rebuild strength from the inside out—starting with your core.

In this guide, we share a series of safe ab exercises for new moms, ideal for those navigating the first weeks and months of recovery. These movements are designed to support gentle recovery, enhance posture, and improve daily function—without placing undue stress on your healing body.

Understanding Postpartum Core Health

During pregnancy, the abdominal muscles stretch to accommodate the growing uterus. In many women, the rectus abdominis (the “six-pack” muscles) can separate—a condition known as diastasis recti. Postpartum recovery is the time to nurture these muscles, not strain them.

Common Core-Related Challenges After Pregnancy:

• Abdominal separation
• Lower back discomfort
• Pelvic floor weakness
• Poor posture and spinal misalignment
• Feelings of instability or imbalance

Jumping into crunches or planks too soon can worsen these issues. That’s why a specialised approach to postpartum core workouts is essential.

When to Begin Core Recovery Work

Before starting any exercise regimen, it’s important to get clearance from your midwife, GP, or physiotherapist—typically at your 6–8 week postpartum check-up.

If you’ve had a C-section, more time may be needed before engaging the abdominal wall. However, some gentle recovery exercises (like breathwork or pelvic tilts) may be safe and beneficial earlier on, under professional guidance.

Core Strength Principles for New Mums

As you begin rebuilding your core, keep these foundational principles in mind:

1. Breathe with Intention

Diaphragmatic breathing strengthens deep core muscles and reconnects you to your pelvic floor.

2. Engage the Transverse Abdominis (TVA)

This deep muscle acts like a corset—supporting your spine and stabilising the torso. Learning to activate it is key to safe core work.

3. Support the Pelvic Floor

Core and pelvic floor health go hand-in-hand. Avoid pressure-inducing exercises like sit-ups or heavy lifting in the early stages.

4. Progress Slowly

Even simple moves can be powerful. Focus on form, control, and listening to your body.

Safe Ab Exercises for New Mums: A Gentle Core Routine

This beginner-friendly circuit is designed to reintroduce movement and activate your core without strain. You can begin with 1–2 sets of each exercise, performing them slowly and mindfully.

Always stop if you feel pain, doming of the abdomen, or increased pelvic pressure.

1. Diaphragmatic Breathing

What It Does: Activates the diaphragm, TVA, and pelvic floor.

How to Perform:

• Lie on your back or sit supported.
• Place one hand on your chest, one on your belly.
• Inhale through your nose, expanding your belly.
• Exhale slowly through pursed lips, gently drawing your navel towards your spine.

Reps: 5–10 slow breaths, 2–3 times daily

Core Cue: Imagine wrapping a belt around your waist—not sucking in, but gently hugging inwards.

2. Pelvic Tilts

What It Does: Encourages spinal mobility and strengthens the lower core.

How to Perform:

• Lie on your back with knees bent, feet flat.
• Inhale to prepare. As you exhale, gently tilt your pelvis to flatten your lower back into the floor.
• Inhale to release back to neutral.

Reps: 10–12

Gentle Recovery Tip: Combine this with diaphragmatic breathing for a calming warm-up.

3. Heel Slides

What It Does: Strengthens the TVA while promoting hip mobility.

How to Perform:

• Start in the same position as pelvic tilts.
• Engage your deep core.
• Slowly slide one heel along the floor, then return.
• Keep your pelvis stable and breathing steady.

Reps: 8–10 per leg

Watch For: Avoid arching your back or letting your belly rise.

4. Tabletop Leg Lifts (Marches)

What It Does: Introduces controlled load to the core.

How to Perform:

• Lie on your back with knees bent.
• Exhale and lift one leg to a tabletop position (90 degrees), then lower.
• Alternate sides, keeping core engaged.

Reps: 8–10 per leg

Safety Note: Keep movements small and smooth. No jerky lifts.

5. Bird-Dog (Modified)

What It Does: Trains core stability, balance, and coordination.

How to Perform:

• Start on hands and knees (tabletop).
• Gently draw in your core.
• Extend one arm forward, and if comfortable, extend the opposite leg.
• Hold for 2–3 seconds, return, and switch sides.

Reps: 6–8 per side

Chair Variation: Perform seated, lifting alternate arms and knees for a balance challenge.

6. Wall-Assisted Standing Core Press

What It Does: Teaches functional core engagement during upright movement.

How to Perform:

• Stand side-on to a wall, feet hip-width apart.
• Hold a small pillow or soft ball between hands at chest height.
• Push into the wall as you exhale and engage the core, then release.

Reps: 10 presses per side

Why It Helps: Encourages postural awareness and mimics everyday movements like pushing a buggy.

Tips for Effective Postpartum Core Workouts

To make your recovery journey smoother and safer, keep these tips in mind:

1. Embrace the Power of “Less Is More”

Early recovery is not about burning calories—it’s about restoring connection and control. Small, precise movements are incredibly effective.

2. Stay Consistent

Aim for short daily sessions (10–15 minutes) rather than sporadic longer workouts. Consistency builds confidence and results.

3. Watch for Signs of Overload

Look out for:

• Bulging or coning of the abdomen
• Pelvic heaviness or leakage
• Back pain or joint discomfort

If any of these appear, stop the movement and consult a postnatal physiotherapist.

4. Pair with Breathwork and Restorative Movement

Incorporate walking, gentle yoga, or light stretching alongside your core work. These help circulation, mood, and recovery.

When to Progress to More Intense Core Work

Once you’ve rebuilt foundational strength and received medical clearance, you may be able to move on to more traditional exercises—such as modified planks, supported bridges, and eventually full core circuits.

However, progression should be slow and mindful. Focus on control, not complexity.

Safe Ab Progressions May Include:

• Standing oblique lifts
• Mini side planks
• Modified Russian twists (with light resistance)

Always prioritise function over formality. Your body’s needs may be different from others—honour your unique pace.

Beyond the Core: Whole-Body Recovery Matters Too

While core strength is central to postnatal recovery, it’s equally important to include:

• Pelvic floor exercises (Kegels and beyond)
• Postural realignment work (shoulders, spine, and hips)
• Functional strength (lifting baby, pram, or bags)

These help you build resilience for the physical demands of motherhood—improving energy, comfort, and confidence.

Strength Begins with Self-Kindness

Postpartum recovery is not a race—it’s a gentle return to your own rhythm. These safe ab exercises for new moms support healing from the inside out, empowering you to move through daily life with more ease, confidence, and control.

Whether you’re six weeks postpartum or six months, it’s never too late to begin your journey toward better joint stability, improved core function, and overall wellness.

Take action today: Choose two or three exercises from this guide, breathe deeply, and begin. Your body has already done something extraordinary—now it deserves extraordinary care in return.