Pregnancy and childbirth put a lot of stress on your body—especially the pelvic floor and core muscles. These areas are the foundation for posture, stability, and everyday movements, but after delivery, they often need extra care to recover properly.
If left unaddressed, a weakened pelvic floor or core can lead to issues like back pain, leakage, or even prolapse. The good news? With safe, gentle exercises, you can start rebuilding strength and function, supporting your long-term health and confidence.
Why the Pelvic Floor & Core Matter After Birth
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Pelvic floor: These muscles support your bladder, uterus, and bowel. Pregnancy stretches them, and birth (especially vaginal) can weaken them further.
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Core muscles: The abdominal muscles naturally separate during pregnancy (a condition called diastasis recti). Rebuilding them gently helps restore stability.
The goal isn’t to “get abs back”—it’s to create a strong, functional foundation for your daily life and future fitness.
When to Start
Most women can begin gentle breathing and activation exercises within days after birth (if cleared by their healthcare provider). More challenging moves should wait until your 6-week postpartum check-up (or longer for C-section recovery). Always listen to your body—pain or heaviness is a sign to stop.
Safe Postpartum Exercises
1. Diaphragmatic Breathing (Belly Breathing)
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Lie on your back with knees bent.
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Place one hand on your chest, the other on your belly.
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Inhale deeply into your belly, feeling it rise.
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Exhale slowly, gently engaging your core and pelvic floor.
👉 This reconnects breath with core and pelvic muscles, laying the foundation for recovery.
2. Kegel Exercises (Pelvic Floor Engagement)
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Imagine gently lifting and squeezing the muscles you’d use to stop urination.
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Hold for 3–5 seconds, then relax.
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Repeat 10 times, 2–3 times per day.
👉 Builds pelvic floor strength and control, reducing risk of leakage.
3. Heel Slides
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Lie on your back with knees bent and feet flat.
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Inhale, then exhale as you slowly slide one heel forward until your leg is nearly straight.
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Slide it back, engaging your core.
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Alternate sides for 10 reps.
👉 Strengthens deep core muscles without straining healing tissues.
4. Bridge Pose (Glute & Core Activation)
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Lie on your back with knees bent and feet hip-width apart.
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Inhale, then exhale as you lift your hips slowly off the ground.
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Hold for 2–3 seconds, then lower with control.
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Repeat 8–10 times.
👉 Engages glutes, core, and pelvic floor for stability.
5. Cat-Cow Stretch (Mobility + Core Connection)
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Start on all fours.
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Inhale, arch your back (cow).
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Exhale, round your spine and gently draw belly in (cat).
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Repeat 5–8 cycles.
👉 Improves spinal mobility and helps reconnect breath to core function.
What to Avoid in Early Postpartum
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Sit-ups or crunches (strain separated abs).
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Heavy lifting before clearance.
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High-impact exercises like running or jumping too soon.
Starting too hard, too fast can delay healing. Think gentle activation first, intensity later.
Final Thoughts
Rebuilding pelvic floor and core strength after birth is one of the best gifts you can give your body. These simple, safe exercises support recovery, prevent long-term issues like leakage or back pain, and prepare you for more advanced fitness when you’re ready.
Remember: every postpartum journey is unique. Be patient with yourself, progress gradually, and celebrate small wins—your body is doing amazing things. 💕