Rebuild Your Strength: Gentle Core Exercises Every Postpartum Mama Needs

Discover gentle core exercises for postpartum moms that will help you regain strength and stability after giving birth.

Today, we’re diving into something super important for all you amazing postpartum mamas: gentle core exercises that are perfect for rebuilding your strength. As someone who’s been in your shoes, I know how overwhelming it can feel to jump back into fitness after giving birth. Taking care of yourself is crucial, not just for your own health, but also for your family. These exercises will help you reconnect with your core, heal diastasis recti, and start your return to fitness safely and effectively.

That’s why I am showing you my top 5 these exercises that are not only effective but also safe and gentle on your body as a new mom.

First, Let's Start With Some Background

What is Diastasis Recti?

Diastasis recti is a common condition where the abdominal muscles separate during pregnancy to make room for the growing baby. This happens to EVERYONE to some degree and is completely normal. Some people heal spontaneously while other's need to put in intentional effort. But healing is crucial for regaining core strength and stability. These gentle exercises are designed to help you begin the healing process by safely engaging and strengthening your core muscles.

C-Section and Core Recovery

During a C-section, a key muscle group called the anterior oblique sling gets cut. This muscle group runs from your chest, across your side abs and front pelvic joint, to the opposite inner thigh. It helps with movements that twist or rotate your body. After a C-section, focusing on exercises that target this muscle group can help rebuild your core strength and improve your ability to do those twisting movements again.

When Can I Start?

One of the most common questions I get is, "When can I start exercising postpartum?" The answer is, it depends on you and your body. Generally, you can start gentle exercises like these as soon as you feel comfortable and your doctor gives you the green light, usually around 6 weeks postpartum for vaginal births and 8-10 weeks for C-sections. Remember, it’s crucial to listen to your body and not rush the process. Your recovery is unique, and taking it slow ensures you rebuild your strength safely and effectively

Exercise #1 - The Seated Woodchop

Let's start with the Seated Woodchop. This exercise is great for targeting your side abs (obliques) and rebuilding your twisting strength, especially after a c-section. It also gently activates your pelvic floor as you stabilize your core during the chop. All of these benefits makes it a great exercise to speed up postpartum recovery.

• How to do it: Sit on the edge of a chair or bench with your feet flat on the floor. Hold a lightweight (or no weight to start) in both hands. Twist your torso to one side, bringing the weight down beside your hip, then lift it diagonally across your body to the opposite shoulder.

• Progression: Begin with no weight and slowly add weight as you feel more comfortable.

• Buff Mama Tip: Imagine you’re trying to pull energy from the ground up through your body and release it across the room. This visual can help you engage the right muscles and feel more powerful with each movement.

Exercise #2 - The Glute Bridge March

Next up is the Glute Bridge March. This move is essential for strengthening your abs and glutes, which are crucial for a stable core. Plus, engaging your glutes and lower back muscles supports your pelvic floor, aiding in recovery and stability.

• How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips to form a bridge, squeezing your glutes at the top. Once stable, march one foot off the ground at a time, keeping your hips level.
  

• Progression: Start with just glute raises (no marching) and add marches when you’re ready.

• Buff Mama Tip: Focus on keeping your hips steady like balancing a glass of water on your belly. This helps in maintaining the right form and getting the most out of the exercise.

Exercise #3 - The Seated Row

The Seated Row targets the muscles of your upper back, helping to build strength and endurance. This exercise is great for counteracting the forward shoulder posture common in new moms from holding and nursing the baby. It also engages your core muscles to maintain an upright posture, promoting stability and balance. This one is my favorite because it feels like you’re giving your upper back a nice stretch and strengthening it at the same time.

• How to do it: Sit on the floor or a bench with your legs extended. Use a resistance band or light weights, pulling towards your torso while keeping your back straight and shoulders down.

• Progression: Begin with no weight, then gradually introduce light dumbbells or a resistance band.

• Buff Mama Tip: Think of squeezing a pencil between your shoulder blades as you pull. This helps ensure you’re engaging the right muscles.

Exercise #4 - Kneeling Squat

The kneeling squat is a great exercise for rebuilding strength in your quads and glutes, which is often lost during pregnancy due to our common postural tendencies. The kneeling position reduces pressure on your pelvic floor, making it safe for your first muscle activation. Plus, it’s a gentle way to ease back into lower body workouts.

• How to do it: Start on your knees, sitting back on your heels. Engage your core and glutes as you lift your hips forward to a kneeling squat, then return to the starting position.

• Progression: Start with just your body weight, then hold a light dumbbell once you feel ready.

• Buff Mama Tip: Visualize lifting your hips with control and grace, as if you’re slowly rising from a deep stretch. This can help maintain a calm, steady movement.

Exercise #5 - The Dead Bug

Finally, the Dead Bug is one of my favorites for targeting those deep core muscles, including the transverse abdominis. This exercise helps reestablish the connection between your core and pelvic floor muscles, promoting coordinated muscle function.

• How to do it: Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees. Slowly lower one arm and the opposite leg towards the floor, keeping your back flat. Return to the start and repeat on the other side.

• Progression: Start with leg slides only, then progress to lifting your legs and finally add in your arms. Once you feel confident, you can even straighten your legs.

• Buff Mama Tip: Keep your movements slow and controlled, as if you’re moving through water. This ensures you’re engaging the right muscles and not straining your back.

Why These Exercises Matter

These exercises are specifically chosen to gently yet effectively rebuild your core strength postpartum. They help in stabilizing your pelvic floor, improving posture, and enhancing overall body stability. By incorporating these moves into your routine, you'll feel stronger and more confident as a new mom.

Read to Start Your Postpartum Fitness Journey?

All these exercises are already incorporated into my comprehensive 6-week postpartum on-demand program, so you don’t have to think about it. Check out the program here (vaginal) and here (c-section).

Let's get strong together, mama!