Your belly after baby: a safe postpartum core workout.

Let me start by saying your body is amazing! You grew, birthed, and possibly even fed a baby. You created life and are now taking care of that life. It is no small feat! It’s easy to look at another mom’s journey and think, “My body should look like that.” Though I totally understand those feelings, I want to encourage you that the comparison game is brutal and doesn’t look at the details of another’s life. Let’s focus on beginning right where you are and being your best you.

“I have no core strength anymore. Where do I begin?” Girl, I have asked the same question. As a mom of three, who had extreme nausea during pregnancy, I had to start from scratch several times to re-strengthen my core.

The main thing with starting to regain core stability is exactly that…starting. Do start slow. This isn’t a race. This is more like climbing a staircase. You do not magically float to the top of the stairs. You take one step at a time. The same is true for strengthening your core again. These exercises are safe, effective, and a great start at reconnecting your core muscles and building strength.

As always, consult your doctor before beginning any exercise. The general rule after having a baby is to wait six weeks before beginning to exercise again.

These are also effective exercises after surgery or if you have been off of the exercise train for awhile.

Safe Postpartum Core Workout

For a quick visual of these exercises click here.

  1. Core Connector: Lay flat on your back. Bring your knees over your hips. Place your hands on your thighs. Push your hands as hard as you can into your thighs while at the same time pushing your thighs into your hands. Hold for 30 seconds. Repeat twice.
  2. Heel Slide Outs: Lay flat on your back with your feet flat on the floor. Core tight. Slide your heel out until your leg is straight. Pull back in. Repeat with the opposite leg. Repeat times 30.
  3. Marches: Lay with your back flat on the floor. Core tight. Bring one knee up until it’s over the hip. Lower the leg back down. Alternate knees. Repeat 30 times.
  4. Bridges: No humping the ceiling! Lift booty in an engaged glutes position. Repeat 20 times.
  5. Deadbug: Back flat on the ground. Core tight. Push out your opposite arm and opposite leg. Pull back in while using your core to do the work. Repeat with opposite arm and leg. Repeat 20 times.

Nurse Tip: Keep your back plastered to the floor. Do not allow it to lift up. Once your back is down, consciously drop your belly button down towards your spine. Now you are in the proper position for core work.

Taking a balanced approach is really important! Ease into it.


Rachel is a Postpartum Nurse of 15+ years. She is also a Spinning Babies® CPE, Childbirth Educator, Published Author, and Recipe Creator. Rachel's passion is to encourage and empower women in all things related to motherhood.

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