Recovering from pregnancy and childbirth is a journey that requires patience, care, and the right approach to exercise.

Many new mums are eager to regain core strength, and although this is a fantastic goal, it’s important to do it in a progressive fashion, in alignment with all of the competing priorities that come with early motherhood.

In this blog, we’ll share safe core exercises for early postnatal recovery (within the first 6 weeks postnatal), focusing on gentle movements that strengthen the deep core muscles without placing undue pressure on the pelvic floor. Please remember that these are a guide only. Some women may be ready for increased load much earlier than others, and there is no substitute for an individualised assessment and program.

Understanding Postnatal Core Recovery

During pregnancy, the abdominal muscles stretch apart. This is a normal part of pregnancy, facilitated by hormones and your growing uterus. The pelvic floor is also under increased load. Postnatal core exercises should aim to:

  • Strengthen all of the abdominal muscles (not just deep abdominals)
  • Respect pelvic floor load and function
  • Restore stability and alignment
  • Optimise good form and breathing strategies
  • Be individualised (everyone is different and there is no recipe that fits all!)

Exercises like full sit-ups and planks may be too intense in the early weeks, as these can increase intra-abdominal pressure and strain the pelvic floor if you don’t have the strength to do them without compromising good form.

Safe Core Exercises for Early Postnatal Recovery

1. Diaphragmatic Breathing (Belly Breathing)

Why it helps: Reconnects the core and pelvic floor, improving deep muscle activation.

How to do it:

  • Lie on your back with knees bent or sit upright in a comfortable position.
  • Place one hand on your ribcage and the other on your lower belly.
  • Inhale deeply through your nose, allowing your ribcage to expand and belly to gently rise.
  • Exhale slowly through your mouth, feeling your belly lower and engaging your pelvic floor gently.
  • Repeat for 5–10 breaths.

Why we like it:

  • There are so many benefits of mindful breathing, including emotional and stress regulation – in times of increased stress hormones associated with this enormous life transition and sleep deprivation, taking the time to tune into your belly breathing is worth making time for.

2. Pelvic Tilts

Why it helps: Activates the deep core muscles and improves pelvic mobility.

How to do it:

  • Lie on your back with knees bent and feet flat on the floor.
  • Inhale to prepare, then as you exhale, gently tilt your pelvis towards your ribs, flattening your lower back against the floor.
  • Hold for a few seconds, then release to neutral.
  • Repeat for 10 reps.

Why we like it:

  • It helps relieve lumbar spine stiffness associated with long periods sitting (i.e. breast feeding)
  • It helps to re-connect with lower abdominal muscles (particularly important after a C section delivery)
  • It prepares our abdominals for increased load exercises, such as being able to sustain an ‘imprinted’ or slightly posteriorly tilted pelvis for exercises with your legs elevated (e.g. dead bugs)

3. Heel Slides

Why it helps: Strengthens the core without straining.

How to do it:

  • Lie on your back with knees bent and feet flat.
  • Inhale, and as you exhale, engage your core and slowly slide one heel along the floor, extending your leg.
  • Inhale to return to the starting position.
  • Alternate legs for 10 reps on each side.

Why we like it:

  • It prepares our abdominals for increased load exercises, such as being able to sustain an ‘imprinted’ or slightly posteriorly tilted pelvis for exercises with your legs elevated (e.g. dead bugs)

4. Side-Lying Leg Lifts

Why it helps: Engages the core and strengthens the glutes, which support pelvic stability.

How to do it:

  • Lie on your side with knees slightly bent and stacked.
  • Engage your core and slowly lift your top leg while keeping your pelvis stable.
  • Lower with control and repeat for 10 reps on each side.

Why we like it:

  • It fires up sleepy glut muscles and you can do whilst baby does tummy time next to you!

5. Seated Marches

Why it helps: Strengthens the deep core muscles in an upright, functional position.

How to do it:

  • Sit tall with both feet flat on the floor.
  • Engage your core and gently lift one foot a few inches off the ground.
  • Lower with control and switch sides.
  • Repeat for 10 reps per leg.

Why we like it:

  • So easy and approachable for early motherhood when you may feel like the effort of getting on to the floor is just too much!

Tips for Safe Postnatal Core Training

  • Start slow: Focus on breathing and gentle engagement before progressing to harder exercises.
  • Watch for signs of strain: Bulging in the abdomen, doming, or pelvic discomfort means the exercise may be too challenging.
  • Incorporate pelvic floor exercises: A strong pelvic floor supports overall core function.
  • Seek professional guidance: A women’s health physiotherapist can assess your recovery and provide personalised recommendations.

When to Progress

Once you can perform these exercises comfortably and with good control, you may be ready for more challenging movements.

Conclusion

Rebuilding core strength after pregnancy is essential and important. These safe, simple and effective exercises lay the foundation for a stronger, more resilient core. If you’re unsure where to start, consulting a physiotherapist can provide personalised guidance to support your recovery journey.

Need postnatal physiotherapy support? Book an appointment at Mercy Physiotherapy today!