Best Postnatal Workouts to Strengthen Your Core

Your core muscles are more important than you think. While you might only focus on your abs, core muscles also consist of your back and hips. After having a baby, your core becomes weakened, leaving your back muscles to do all the work and resulting in overworked and strained muscles.

However, not all hope is lost! Exercise is here to help you get back to it by rebuilding a strong core and strengthening your belly.

If you’re ready to hit the gym again, start slowly and listen to your body. You just performed a miraculous thing and it’s OK to take the time you need before lifting heavy weights or getting back to 11-mile runs.

Effective Postpartum Workouts for a Strong Core

These exercises can be done right at home or anywhere that is comfortable for you. Remember to always listen to your body and know that you can gradually add to your routine.

1. Side Planks

Promote hip strength and improve hip stability.


  • Keeping your core tight and engaged, lie on your left side with your legs on top of each other and your left forearm on the ground with your shoulder stacked above your elbow.
  • Lift your hips until your body forms a straight line.
  • Hold side plank for 30 seconds and release to switch sides.

2. Belly Breathing

Induce relaxation and strengthen the belly.


  • Focus on your breath. As you inhale and exhale, allow your stomach to expand and contract to its full potential as you breathe heavily and deeply.

3. Boat Pose

Improve core strength and boost stability.


  • As you are in a seated position, extend your legs out and bend your knees.
  • Lean back slightly and extend your arms out to the front.
  • Your core should be nice and tight as you focus on your breath.
  • Hold boat pose for at least 30 seconds.

4. Pelvic Tilt

Strengthen the pelvic floor and work your core from the inside out.


  • Lie flat on your back with your knees bent to plant your feet firmly on your mat. Place your arms beside you and try to touch your hands to your heels.
  • Relax your abdomen and as you exhale tilt your pelvis up and pull your abs in.
  • Your glutes will not be engaged as you are only working on your pelvis.
  • As you inhale, lower your pelvis and release.
  • Repeat pelvic tilts at least three times.

5. Heel Taps

Work your abs and legs.


  • Lie on the floor with your knees bent and your arms by your sides.
  • Keeping your abs tight and engaged, bring your legs up to a tabletop position and slowly lower one foot down to tap your heel to the ground. Repeat on the other side.
  • Perform heel taps for 10 rounds.
The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Weir, J. (2017, November 01). 6 Exercises For Rebuilding Your Core After Pregnancy. Retrieved from

Weir, J. (2017, November 01). 6 Exercises For Rebuilding Your Core After Pregnancy. Retrieved from