Top 5 Postpartum Core Exercises
Whether you’re recovering from a C-section or a vaginal birth and wondering how to safely rebuild your core — I’ve got you.
After two C-sections just 21 months apart, I had to start over twice. And not just physically. Mentally. Emotionally. Spiritually. I needed a reset that went far deeper than my abs.
Whether you’ve had major surgery or pushed for hours, your core and pelvic floor deserve a healing season — not hustle, pressure, or perfection.
These are the exact diastasis recti safe core exercises I used (gracefully) to rebuild strength from the inside out. They’re gentle, effective, and doable during naptime, with a toddler climbing on your head, or after reheating your coffee for the third time.
Why Core Recovery Matters — No Matter How You Gave Birth
C-section? Your core was literally cut open and stitched back together.
Vaginal birth? Your pelvic floor and deep core took the brunt of the work.
Add in diastasis recti (that abdominal separation so many of us get), and it becomes crystal clear: we need core healing that’s smart, slow, and safe.
Without it, you may notice:
Lower back pain
That stubborn “mama shelf” belly
Leaking or pressure “down there”
Feeling disconnected from your body
The good news? You don’t have to live with any of that. With the right exercises, your body can recover and feel strong again — from the inside out.
My Top 5 Postpartum Core Exercises (C-Section, Vaginal, and Diastasis Recti Safe)
Each one is:
✔️ Gentle
✔️ Beginner-friendly
✔️ Designed for postpartum recovery
✔️ Great for C-section and vaginal birth recovery
✔️ Diastasis recti safe
1. 360° Diaphragmatic Breathing
This is the foundation of core recovery. Before we ever move, we breathe — fully and intentionally.
How to do it:
Sit or lie down comfortably and place your hands around your lower rib cage
Inhale through your nose and fill your rib cage with air so it expands to your sides, back, and belly (keep your shoulders relaxed and down)
Exhale through your mouth like you are blowing up a balloon so that your belly button draws in toward your spine
2. Pelvic Floor Activation with 360 Breathing Connection
Think of this as your “zip up” — reconnecting the muscles that held it all together (literally).
How to do it:
Sit or lie down comfortably and place your hands around your lower rib cage
Inhale through your nose and fill your rib cage with air so it expands into your sides, back, and belly and relax your pelvic floor downwards toward the floor or chair
Exhale through your mouth like you are blowing up a balloon so that your belly button draws into your spine while drawing your pelvic floor muscles up and in
Hold briefly, then repeat.
3. Lying Pelvic Tilts
These seem subtle, but they restore your body’s natural alignment — and protect your back as you start to move again.
How to do it:
Lie on your back, knees bent.
Inhale through your nose and fill your rib cage with air so it expands to your sides, back, and belly (keep your shoulders relaxed and down)
Then exhale like you are blowing up a balloon draws into your spine while drawing your pelvic floor muscles up and gently tuck your pelvis, flattening your low back to the mat.
Pause, then release.
4. Heel Slides
A small movement that challenges your core to stabilize — safely.
How to do it:
Lie on your back, knees bent.
Inhale through your nose and fill your rib cage with air so it expands to your sides, back, and belly (keep your shoulders relaxed and down)
Then exhale through your mouth like you are blowing up a balloon so that your belly button draws into your spine while drawing your pelvic floor muscles up and in while you slide one heel away from your body, keeping your core engaged and pelvis stable.
Return and repeat with the other leg.
Modify if needed: If your belly domes or coning appears, reduce the range of motion or return to 360 breathing.
5. Glute Bridges
Your glutes are a key player in core strength. Weak glutes = more pressure on your lower back and pelvis.
How to do it:
Lie on your back, knees bent hip width apart
Inhale through your nose and fill your rib cage with air so it expands to your sides, back, and belly (keep your shoulders relaxed and down)
Then exhale like you are blowing up a balloon draws into your spine while drawing your pelvic floor muscles up and gently tuck your pelvis and squeeze your glutes to lift your hips off the ground while keeping your ribs down and core gently engaged.
Squeeze your glutes, pause at the top, then slowly lower down.
What to Avoid (For Now)
If you’re newly postpartum or still healing:
Crunches, sit-ups, v-ups
Planks or push-ups (until later)
Twisting core exercises
Breath-holding or bearing down
Any movement that causes bulging, doming, or discomfort
Mama to Mama: You Don’t Have to Rush
God isn’t rushing your recovery — so why are we so quick to push our bodies before they’re ready?
Rebuilding slowly is still rebuilding.
So whether your baby’s 6 weeks or 6 months old, you’re right on time.
Ready to Feel Strong and Supported Again, Mama?
If you’re unsure where to begin – or just need someone to walk with you through this season – I offer 1:1 fitness & nutrition coaching to help you rebuild your core, renew your strength, and restore your confidence with grace-filled support and encouragement.
You don’t have to walk this season alone.
One Simple Habit That Makes a Huge Impact: Nourishing Your Morning with Protein & Fat
“But seek first His kingdom and His righteousness, and all these things will be given to you as well.” Matthew 6:33
Before the day takes off, I try to anchor my heart in Him — even if it’s just a quiet moment with a verse and a breath: Because once the house wakes up… it’s on.
Mornings are full - full of little voices, to-dos, tiny feet, and even tinier demands. My mind is already running through everything — planning the day, getting the baby and toddler fed, making sure the dogs are taken care of, tidying up what we didn’t get to clean from the day before, thinking ahead to dinner.
And in the middle of all that, I’d often find myself running on empty — mentally, emotionally, and physically. No wonder I was feeling reactive, impatient, and just…off.
That’s when I realized something needed to shift. I couldn’t keep giving from a place of depletion.
So, I started by waking up just a little earlier — even just 10 or 15 minutes before the littles — to sit quietly with the Lord. Coffee in hand, Bible open, I’d pray, breathe, and give the day to Him. It wasn’t always picture-perfect (sometimes the baby woke up early), but it was a rhythm that started softening my mornings.
And from there, I began nourishing my body too. Not perfectly, but purposefully. I focused on simple, protein- and fat-rich breakfasts that helped me feel grounded and more prepared to meet the needs of the day — and my people — with a steadier heart.
And y’all, the difference was undeniable. I felt more energized. More patient. My mind felt clearer. There was more space for joy in the little moments — even the messy ones.
The Power of Protein & Fat
Protein and healthy fats do more than keep us full — they help steady our mood and soothe our nervous system, especially in the unpredictability of early motherhood.
They help:
Keep energy steady (no mid-morning crash)
Support hormone balance
Boost brain function and focus
Calm anxious feelings
Reduce those snappy, reactive moments when you’re overwhelmed
Because when your blood sugar crashes? So does your patience.
Feeding your body well gives you the support you need to move through your day with more peace and presence.
Your Brain is Still Healing
Your body went through something miraculous — and hard. Your brain is still adjusting, your hormones are shifting, and your nervous system is doing its best to keep up.
Protein and fat give your brain what it needs to:
Produce calming neurotransmitters like serotonin and dopamine
Keep your mind clear and focused
Help you feel less emotionally up and down
It’s not about “doing it all.” It’s about creating small rhythms that support your healing and well-being.
Protein- and fat-rich breakfast to nourish body and mind
Simple, Nourishing Breakfasts
You don’t need anything fancy or time-consuming. Just a few simple go-to meals that hit your protein and fat needs and fit into the swirl of motherhood:
Avocado + Scrambled Eggs on Toast (Ezekiel Bread and Dave’s Killer Bread are my favorites!)
Add some fresh basil and olive oil for added flavor
Greek Yogurt + Blueberries + Chia Seeds
Warm up frozen blueberries (I use the Wyman’s frozen wild blueberries) and stir in the plain Whole Milk Greek Yogurt and chia seeds
Oatmeal with Hemp Seeds
Cook oats on stovetop and add hemp seeds, flaxseeds. I personally also add natural peanut butter and mashed ripened banana
Peanut Butter + Banana Toast
choose the natural peanut butter and feel free to add a little sprinkle of cinnamon
When There’s “No Time”
I get it. I’ve got a toddler, a baby, and two dogs that always seem to need something at the exact same time. So here’s what makes it easier:
Keep boiled eggs, nut butter, and fruit on hand
Prep a few things ahead like overnight oats or mini egg muffins
Put the baby in the high chair with a teether or a snack
Get your toddler involved — they thrive with helping, even if it slows you down a bit
It’s not about perfection. It’s about presence. Choosing to care for your body — gently and intentionally — in the middle of the mess.
How I Rebuilt My Core After 2 C-Sections
By Brittney Harrison — Postpartum Fitness & Nutrition Coach, Mama of Two
You know what nobody talks about enough? The slow, real, and emotional journey of healing your core after a C-section — especially when you’ve had two of them less than two years apart.
There I was: one baby on the hip, one toddler scaling the couch, and me wondering if my core would ever feel strong or connected again. I knew I didn’t need a bounce-back plan. I needed a postpartum recovery approach that was gentle, grace-filled, and realistic. And that’s exactly what I created — from breathwork to nourishing food and lots of leaning on God.
So if you’re wondering how to start your C-section recovery journey — or how to rebuild your core without pressure or pain — here’s what worked for me.
1. I Didn’t Rush — I Started Slow and Gave Myself Permission to Heal Imperfectly
One of the most important parts of postpartum core recovery is giving yourself permission to start small. No, I didn’t jump into crunches or planks. I started with breathing — literally sitting on the floor and reconnecting with my breath and body.
Progress doesn’t have to be fast to be lasting. Healing takes time — and perfection has nothing to do with it.
Especially after a C-section, it’s crucial to move mindfully and avoid rushing into workouts that could do more harm than good.
2. I Leaned on God for Strength
Postpartum healing isn’t just physical. It’s emotional. It’s mental. It’s spiritual. There were many days I felt weak — in my core and in my spirit. That’s when I had to stop trying to do it all myself and start asking God for strength — not just in my body, but in my heart.
One scripture that carried me:
And the God of all grace... will Himself restore you and make you strong, firm and steadfast.” - 1 Peter 5:10 (NIV)
3. I Focused on 360° Breathing and Pelvic Floor Activation
This is where my core recovery really began. 360-degree breathing — sometimes called diaphragmatic breathing — is essential for reconnecting with your deep core and pelvic floor after pregnancy and birth.
By combining this breathwork with gentle pelvic floor activation (no, not just Kegels), I laid the foundation for real, lasting core strength. This approach is part of every plan I now use with the mamas I coach.
4. I Nourished My Body (and My Toddler’s Plate, Too)
Nutrition plays a major role in postpartum recovery, but let’s be honest — it’s hard to focus on yourself when you’re busy feeding everyone else. I kept things simple with whole foods that supported healing and energy, and that my toddler would eat too. Smoothies, eggs, roasted veggies, and quick protein-rich meals helped me rebuild from the inside out.
You don’t need a perfect meal plan. You just need food that fuels healing — and doesn’t make your day harder.
5. I Let People Help Me (Even When I Wanted to Do It All)
This one was tough. I like to be the one helping, not the one asking. But letting people step in — whether it was a meal, watching the kids, or just giving me a moment to breathe — made a world of difference.
Postpartum isn’t a solo mission. Lean on your village.
Mama, You’re Not Behind. You’re Healing.
If your body feels unfamiliar… if your core feels disconnected… if your strength feels gone — you are not broken. You are healing.
You can rebuild your core after a C-section (& vaginal!). You can feel strong again. You can move gently, eat well, breathe deeply, and trust God every step of the way.
Ready to Begin?
Start with my free download:
The Fit Mama Core Reset — a gentle and safe guide to reconnecting with your body through breath, faith, and simple movement.