10 Gentle Workouts to Rebuild Core Strength After Baby

Becoming a mom changes everything — your schedule, your priorities, and yes, your body. After pregnancy, your core muscles have done some serious work (superhero-level stuff, honestly). It’s totally normal to feel like your midsection needs some extra love before diving back into your usual fitness routine.

The good news? You don’t have to do intense crunches or bootcamp-style workouts to rebuild your strength. In fact, gentle, intentional movements are the best place to start.

Here are 10 safe and gentle core exercises to help you reconnect with your body, improve stability, and feel stronger every day — even if you’re short on sleep.

Diaphragmatic Breathing (a.k.a. Deep Belly Breathing)

Start lying on your back or sitting comfortably. Place one hand on your chest and the other on your belly. Breathe deeply through your nose, expanding your belly as you inhale and gently contracting it as you exhale.

Why it helps:

It reactivates your deep core muscles (especially the transverse abdominis) and improves posture.

Do this for 5 minutes daily.

Pelvic Tilts

Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis to flatten your lower back against the mat, then release.

Why it helps:

Strengthens your lower back and deep abs while improving mobility.

10–15 reps

Heel Slides

Lie on your back, engage your lower abs, and slowly slide one heel away from your body, then bring it back. Alternate sides.

Why it helps:

Builds control and strengthens core muscles without pressure on your back.

10 reps per side

Kegels (Pelvic Floor Activations)

Sitting or lying down, gently tighten your pelvic floor muscles (like you’re stopping the flow of urine), hold for 3–5 seconds, then release.

Why it helps:

Restores pelvic floor strength and supports your bladder and uterus.

10–15 reps, several times a day.

Modified Bridge Pose

Lie down with knees bent, feet hip-width apart. Engage your core and lift your hips, forming a straight line from shoulders to knees.

Why it helps:

Strengthens your glutes, lower back, and deep core.

Hold for 5 seconds, repeat 10–12 times.

Dead Bug (Beginner Version)

Lie on your back, lift knees to 90°, and extend one leg at a time while keeping your lower back on the mat.

Why it helps:

Teaches core control and coordination.

8–10 reps per side.

Seated Marching

Sit tall in a chair, engage your abs, and lift one knee at a time.

Why it helps:

Works your lower abs and helps improve posture without strain.

15–20 reps per leg.

Cat-Cow Stretch

On all fours, inhale as you arch your back (cow), exhale as you round your spine (cat).

Why it helps:

Improves flexibility and gently strengthens your back and abs.

10–12 rounds.

Side-Lying Leg Lifts

Lie on your side, prop yourself up on your forearm, and lift your top leg slowly.

Why it helps:

Targets your obliques and hips while improving balance.

12 reps per side.

Standing Core Sways

Stand tall, feet hip-width apart, and gently sway side to side while engaging your abs.

Why it helps:

Reconnects your core with your movement patterns — perfect for daily life with baby.

1–2 minutes.

Tips Before You Start

• Go slow. Focus on form and breathing — quality over quantity.
• Avoid crunches or sit-ups early on (they can worsen diastasis recti).
• Check with your doctor or pelvic floor therapist before starting any postpartum routine.
• Listen to your body. If something feels off, pause and adjust.

Remember: Progress, Not Perfection

You carried life. That’s powerful. Rebuilding your core isn’t about “getting your body back” — it’s about feeling strong in the body you have now. Celebrate the little wins: standing taller, lifting your baby with ease, or just feeling more like you again.

Want more?

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