Becoming a mother is an incredible journey, but let’s be real — pregnancy and childbirth take a toll on your body. As a former personal trainer and a mother myself, I know firsthand how tough it can be to feel strong and stable again post-baby. Your body has changed, and that’s okay!
The good news? You can absolutely rebuild your strength and core stability with the right approach.
Understanding Your Postpartum Core
During pregnancy, your core muscles — including your abs, pelvic floor, and lower back — go through a lot of stretching and weakening. Many women experience diastasis recti, where the abdominal muscles separate, leaving a gap in the midsection.
This can contribute to:
- Back pain
- Poor posture
- A general feeling of weakness
Add to that the demands of lifting, feeding, and carrying your baby, and it’s no wonder many new moms struggle with core strength.
Where to Start: Gentle Foundations
Before jumping back into intense workouts, it’s crucial to start with gentle movements that help you reconnect with your core. Your first goal should be restoring proper breathing patterns and deep core engagement.
1. Diaphragmatic Breathing
- Lie on your back with knees bent or sit comfortably.
- Place one hand on your belly and the other on your chest.
- Inhale deeply through your nose, feeling your belly expand.
- Exhale slowly through your mouth, engaging your deep core and pelvic floor.
- Repeat for a few minutes.
2. Pelvic Floor Activations (Kegels)
- Imagine stopping the flow of urine (but don’t do this while actually peeing).
- Contract and lift your pelvic floor muscles, holding for a few seconds.
- Slowly release.
- Repeat 10 times.
3. Pelvic Tilts
- Lie on your back with knees bent and feet flat.
- Gently tilt your pelvis upward, pressing your lower back into the floor.
- Hold for a few seconds and release.
- Perform 10–15 reps.
Progressing to Core Stability and Strength
Once your foundation is set, gradually introduce more challenging exercises to rebuild strength.
4. Glute Bridges
- Lie on your back with knees bent and feet hip-width apart.
- Press through your heels and lift your hips while squeezing your glutes.
- Lower slowly.
- Repeat 10–15 reps.
5. Bird-Dog
- Start in an all-fours position.
- Extend one arm and the opposite leg, keeping your core engaged.
- Hold for a second, return, then switch sides.
- Perform 10 reps per side.
6. Dead Bug
- Lie on your back with knees bent at 90 degrees, arms extended.
- Slowly lower one arm and the opposite leg toward the floor.
- Keep your core engaged, avoid arching your back.
- Return to start and switch sides.
- Perform 10 reps per side.
7. Side-Lying Leg Lifts
- Lie on one side with your legs stacked.
- Engage your core and lift the top leg slightly.
- Lower slowly.
- Perform 15 reps per side.
Full-Body Strength Training
Once you’ve built a solid core foundation, integrate full-body strength exercises to feel strong and confident again.
Try adding:
- Bodyweight squats
- Modified push-ups
- Rows (with resistance bands or light weights)
- Lunges (with core engagement focus)
What to Avoid Early On
To protect your healing core and pelvic floor, avoid:
- Crunches and Sit-Ups: Can worsen diastasis recti if done too soon.
- Planks (initially): May place excessive strain on a weak core.
- High-Impact Exercises: Running and jumping should wait until your core and pelvic floor are stronger.
Final Thoughts
Rebuilding strength after pregnancy takes time, and every mom’s journey is unique. Celebrate the small wins and don’t rush your recovery. Listen to your body, focus on proper engagement, and gradually progress when you feel ready.
Motherhood is demanding, but feeling strong in your body will help you handle it all with confidence.
You’ve got this, mama!
