Many new mothers ask me when they can safely return to core exercises after giving birth. The good news? You can begin working your core almost immediately postpartum – but probably not in the way you’re thinking. Let’s break down the safe and effective progression for rebuilding your core strength after pregnancy.
The First Two Weeks: Foundation Building
Forget about crunches, sit-ups, and planks for now. Your initial core work should focus on reconnecting with your deep core muscles through breath work and gentle foundational exercises
Start with Connection Breathing: Connection breathing coordinates your core system which is made up of the diaphragm, abdominal muscles, pelvic floor, and multifidus. This fundamental exercise engages your deep core muscles and helps restart proper pelvic floor function. While it might not feel like a “workout,” connection breathing, also known as diaphragmatic breathing, can be challenging if done correctly. Mastering this breathing technique is important for rebuilding your core foundation.
Not only does connection breathing help coordinate your core system, it also provides extra stability during exercises. Once you master connection breathing in different static positions (hook lying, side lying, all 4s, prone, sitting, standing) you can begin to incorporate into dynamic exercises.
Dynamic Exercises: that can be done in the first 6 weeks postpartum
- Heel slides
- Marches
- Pelvic tilts
- Quadruped rocks
- Glute bridges
* If you had a cesarean birth, stick to the breath work until your incision is completely healed.
Keep in mind, your core has supported a growing baby for 9-10 months. While these exercises might seem basic, they’re exactly what your body needs to start re-engaging those muscles.
Six Weeks to Three Months: Building Stability
Once you’ve received clearance from your healthcare provider (typically around 6 weeks postpartum), you can progress to stability-focused exercises. During this phase, focus on indirect core work through functional movements such as:
Carries These are fantastic for building core strength without traditional ab exercises.
Try variations like:
- Farmer carries
- Suitcase carries
- Front rack carries
- Overhead carries
Rotational Exercises Start incorporating controlled rotational and anti-rotational movements:
- Pallof presses
- Wood chops
Glute Strengthening Don’t forget that your glutes (butt muscles) are a part of your core
- clam shells
- lateral banded walk
- Standing Banded Abduction
Single-Leg Stability
- Step-ups
- Assisted Static Split Squat Holds
- Marches
These exercises engage your core through functional patterns, building strength, and stability in ways that better reflect real-life movements.
Beyond 3 Months: Progressive Loading
After the three-month mark, you can begin experimenting with more traditional core exercises, including modified planks. However, this timeline is just a general guide – every postpartum journey is unique.
Listen to Your Body: I typically am not a fan of this saying as it can be really hard to know what our bodies are telling us especially, if we are athletes and have spent our athletic careers pushing past the point of pain. That being said, there are some signs you can watch out for that may indicate you are pushing a little too much too soon.
These signs might look like:
- Pelvic floor symptoms (heaviness, bulging, pressure, incontinence)
- Doming or bulging along your midline
- Pain or discomfort
- Feeling overwhelmed or exhausted
Getting Support: Rebuilding your core after pregnancy is a journey that shouldn’t be rushed. If you are unsure about proper form or progression, consider working with a qualified postpartum fitness professional who can provide personalized guidance for your specific needs and goals.
Remember: The postpartum period is not about “bouncing back” – it’s about rebuilding your foundation to support a strong, functional core for years to come.