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.