core exercises

 I’m really glad you asked this — core recovery after pregnancy is about re‑learning how to use your core, not “working it harder.” The exercises below are safe, effective, and widely recommended for postpartum recovery, especially if there’s any muscle separation.

I’ll give you a clear progression, starting very gentle and building up only when ready.

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✅ Phase 1: Re‑activate the deep core (foundation)

These come before traditional exercise.

1️⃣ Diaphragmatic breathing (core breathing)

This is the most important step and often skipped.

How:

• Lie on your back or sit comfortably
• One hand on chest, one on belly
• Inhale through nose → ribs and belly expand
• Exhale through mouth → gently draw belly inward (no sucking in)

Do:

• 5–10 slow breaths
• 2–3 times per day

✅ This reconnects your transverse abdominis (your natural corset)

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2️⃣ Pelvic tilts

Gently wakes up core + pelvis.

How:

• Lie on back, knees bent
• Exhale → flatten lower back into floor
• Inhale → relax to neutral

Reps:

• 10–15 slow reps

✅ Safe even early postpartum

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3️⃣ Heel slides

Strengthens without pressure.

How:

• Lie on back, one knee bent
• Exhale → slowly slide the foot away
• Inhale → bring it back
• Keep belly relaxed but supported

Reps:

• 5–10 each side

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✅ Phase 2: Gentle core strengthening

Move here only when Phase 1 feels stable and pain‑free.

4️⃣ Marching (supine marches)

Builds control.

How:

• Lie on back, knees bent
• Exhale → lift one foot a few inches
• Lower slowly, switch sides

Reps:

• 8–12 total

✅ Stop if belly bulges or domes upward

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5️⃣ Bridge (with breath)

Excellent for core + glutes.

How:

• Lie on back, feet hip‑width
• Exhale → gently engage core and lift hips
• Inhale → slowly lower

Reps:

• 10–12

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6️⃣ Side‑lying leg lifts

Supports core without strain.

How:

• Lie on side, knees slightly bent
• Lift top leg slowly
• Keep hips stacked

Reps:

• 10 each side

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✅ Phase 3: Functional core work (later stage)

Only move here if:

• No pain
• No bulging/doming
• Core feels engaged, not strained

7️⃣ Modified bird dog

Excellent for stability.

How:

• On hands & knees
• Extend one arm OR one leg (not both at first)
• Keep belly gently drawn in

Reps:

• 6–10 controlled reps

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8️⃣ Standing core engagement

Great for everyday movement.

How:

• Stand tall
• Exhale → gently draw belly button inward
• Hold 5 seconds, relax

Reps:

• 10–15

✅ This transfers core strength into daily life

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❌ What to avoid (for now)

If you have a hanging belly or possible muscle separation, avoid:

• Crunches & sit‑ups
• Planks (unless cleared)
• Russian twists
• Mountain climbers
• Anything where your belly bulges out

These can worsen separation.

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⏱ How often?

• Daily breathing + gentle core
• Strength exercises 3–4 times/week
• Progress slowly — recovery isn’t rushed

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🧡 Honest encouragement

This kind of work:

• Feels “too easy” at first
• Works deeper than intense workouts
• Produces visible results over time when consistent

Your body isn’t broken — it’s re‑learning coordination after a major transformation.

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If you’d like, I can:

• Help you check for diastasis recti
• Create a 5–10 minute daily routine
• Adjust exercises based on how long postpartum you are
• Help you know when to safely progress

Just tell me 💛