Table of Contents
Disclaimer
Why Postpartum Core Exercises Matter (And Why You’ll Love Them!)
10 Postpartum Core Exercises Every New Mom Should Know
When Can You Start Postpartum Core Exercises?
Practical Tips for Making the Most of Your Postpartum Core Workouts
Your Postpartum Core Recovery in a Nutshell
Disclaimer
Hey there, mama! Before we dive into these postpartum core exercises, just a quick reminder: Always check in with your healthcare provider before starting any postpartum workout. Every woman’s recovery journey is unique, so it’s super important to listen to your body and get the green light from a healthcare professional.
Why Postpartum Core Exercises Matter (And Why You’ll Love Them!)
Let’s be real: pregnancy and childbirth are like running a marathon that you didn’t exactly train for. Your body has been through a lot, and now that your little one is here, you might feel eager to get your strength back, especially in your core. That’s where postpartum core exercises come in—and trust me, you’ll need them after what you’ve been through.
First off, let’s talk about why these postpartum core exercises are so important. During pregnancy, your core muscles—think abs, lower back, and pelvic floor—take a bit of a hit. They stretch, they weaken, and sometimes, they just seem to disappear altogether (hello, belly pooch!). But don’t worry. With the right postpartum core exercises, you can rebuild those muscles, improve your posture, and feel strong again.
And it’s not just about looking good (though, yes, that’s a nice bonus). Strengthening your core through postpartum core exercises can help with so many of those new-mom struggles, like back pain, poor posture from all that baby-holding, and even some of the not-so-glamorous stuff like urinary incontinence. According to the American College of Obstetricians and Gynecologists (ACOG), a strong core is your foundation for just about everything else—whether it’s lifting your baby, pushing that stroller, or eventually getting back to your favorite workouts.
So, if you’re ready to start feeling like yourself again, let’s dive into these 10 essential postpartum core exercises that will have you feeling stronger, healthier, and more confident in no time.
10 Postpartum Core Exercises Every New Mom Should Know
1. Pelvic Tilts:
This move helps re-engage your lower abs and get that pelvic floor working again. It’s one of the foundational postpartum core exercises that’s easy to do anywhere. Lie on your back with your knees bent, feet flat on the floor. Slowly tilt your pelvis upward, pressing your lower back into the floor. Hold for a few seconds, then relax. Do 10-15 reps and feel those lower abs wake up!
2. Transverse Abdominal Breathing:
Sit or lie down, place your hands on your lower belly, and take a deep breath in. As you exhale, draw your belly button in toward your spine, really engaging those deep core muscles. This breathing technique is a key part of your postpartum core exercises routine, helping to rebuild inner strength. Repeat 10-15 times, and you’ll be well on your way to restoring your core.
3. Bridge Pose:
Bridge pose works your glutes, lower back, and core all at once. It’s another essential exercise in the list of postpartum core exercises. Lie on your back, knees bent, feet flat. Slowly lift your hips off the floor, creating a straight line from your shoulders to your knees. Hold for a few seconds, then lower back down. Do 10-15 reps, and feel those muscles fire up!
4. Heel Slides:
Heel slides are perfect for reconnecting with your lower abs and should be included in any postpartum core exercises routine. Lie on your back with knees bent, feet on the floor. Engage your core, and slowly slide one heel away from your body until your leg is straight. Slide it back and repeat on the other side. Aim for 10-15 reps on each leg. Slow and steady wins the race here!
5. Knee Raises:
Knee raises are a gentle challenge for your lower abs. This move is great for integrating into your daily postpartum core exercises. Lie on your back with knees bent at 90 degrees. Engage your core, then slowly lower one foot toward the floor while keeping your knee bent. Bring it back up and switch legs. Do 10-15 reps on each side, and remember to breathe!
6. Bird-Dog:
Time to work that balance! Bird-dog is a versatile exercise that’s perfect for your postpartum core exercises regimen. It’s great for your core, lower back, and glutes. Start on your hands and knees. Extend your right arm forward and your left leg back, keeping your core tight and back flat. Hold for a few seconds, then switch sides. Do 10-15 reps on each side and enjoy that full-body engagement!
7. Modified Plank:
Planks are the ultimate core workout, and a modified version is an ideal addition to your postpartum core exercises. Start on your hands and knees, then lower onto your forearms. Engage your core, keeping a straight line from your shoulders to your knees. Hold for 20-30 seconds, or longer if you’re feeling strong. This one’s a killer, but it’s worth it!
8. Side-Lying Leg Lifts:
Want to target those obliques? Side-lying leg lifts are the way to go and should be a staple in your postpartum core exercises. Lie on your side, legs stacked, head resting on your arm. Engage your core and lift your top leg toward the ceiling. Lower it back down with control. Do 10-15 reps on each side, and feel those side muscles work!
9. Standing Marches:
If you’re looking for a gentle way to get moving, standing marches are perfect for your postpartum core exercises routine. Stand with feet hip-width apart, core engaged. Lift one knee toward your chest, then lower and switch legs. Do 10-15 reps on each side, and get that blood flowing!
10. Cat-Cow Stretch:
Let’s finish with something that feels oh-so-good. The cat-cow stretch is a yoga classic that’s also an excellent component of your postpartum core exercises. It stretches and strengthens your core and lower back. Start on your hands and knees. Inhale as you arch your back (cow pose), then exhale as you round your spine (cat pose). Do this 10-15 times, focusing on that deep core engagement.
When Can You Start Postpartum Core Exercises?
I know you’re eager to get started, but don’t rush it! It’s super important to give your body time to heal after childbirth. Most doctors recommend waiting at least 6 weeks postpartum before jumping into any postpartum core exercises. If you had a cesarean or any complications, you might need to wait longer. The key is to check with your healthcare provider first—they’ll guide you on when it’s safe to start. For more detailed guidance, you can check out the Mayo Clinic’s advice on postpartum exercise.
Practical Tips for Making the Most of Your Postpartum Core Workouts
Start Slow: Seriously, no need to rush. Begin with the gentler postpartum core exercises and gradually work your way up as you feel stronger.
Listen to Your Body: If something doesn’t feel right—whether it’s pain, discomfort, or just plain exhaustion—take a break. Pushing through isn’t worth it.
Consistency is Key: Try to fit in your postpartum core exercises 3-4 times a week. But hey, don’t stress if life gets in the way. Do what you can, when you can.
Focus on Breathing: Proper breathing is everything, especially when it comes to reconnecting with your core during your postpartum core exercises. Make those breaths count!
Hydrate: Don’t forget to drink up! Staying hydrated is crucial, especially when you’re getting back into the groove of working out. Check out these hydration tips for postpartum recovery from WebMD.
Mix It Up: Add in some gentle cardio, like walking, and other strength exercises as you feel ready. Variety keeps things interesting and helps with overall recovery.
Your Postpartum Core Recovery in a Nutshell
Just remember, you’ve got this! Postpartum core exercises are your ticket to regaining strength, stability, and confidence after childbirth. Start with those gentle moves like pelvic tilts and transverse abdominal breathing, and build up to more challenging exercises like modified planks and bird-dog. Remember, it’s all about listening to your body and moving at your own pace.
These postpartum core exercises will help you not only strengthen your core but also improve your posture, support your pelvic floor recovery, and help with that pesky diastasis recti. With a little patience and consistency, you’ll be feeling stronger and more like yourself in no time.
And if you’re looking for some extra guidance or a personalized postpartum fitness plan, Family First Fitness is here to help. We’ve got your back every step of the way.
Now, go on and show that core some love—you’ve earned it!
