After pregnancy, many new moms are eager to regain strength in their core, but it’s important to approach abdominal exercises with care. During pregnancy, the connective tissue joining the two sides of the rectus abdominis muscle stretches to accommodate the growing belly. This can leave a soft gap above and below the belly button, a condition called diastasis recti, which is common and requires gentle rehabilitation.
Not all abdominal exercises are safe after delivery. Traditional movements like sit-ups or crunches put too much strain on the postpartum abdomen and back. The following exercises target weakened abdominal muscles safely and allow gradual progression to help close a diastasis recti.
When to Resume Core Exercises
Before starting any abdominal exercises, consult your doctor to ensure your body has recovered and any incisions are fully healed.
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Cesarean delivery: Begin once incisions are fully healed and contracting the abdominal muscles does not cause pain.
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Vaginal delivery: Begin after any tears or incisions have healed and you feel ready.
Postpartum Core Exercise Progression
Level 1: Basic Breath
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Lie on your back, knees bent, feet on the floor, arms at your sides.
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Breathe in slowly and deeply. Exhale and gently contract your abdominal muscles, pulling the navel toward the spine without flattening the lower back.
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Hold for 5 seconds while continuing to breathe. Repeat 5-10 times several times a day.
Level 2: Single-Leg Heel Slides
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Lie on your back with knees bent and arms at your sides.
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Perform the basic breath contraction.
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Slowly slide one leg along the floor until straight, then return. Alternate sides.
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Work up to 20 repetitions per leg before advancing.
Level 3: Basic Single-Leg Extensions
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Lie on your back with knees bent, arms at your sides.
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Perform the basic breath contraction.
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Raise one leg to tabletop position, extend it slowly toward the floor without arching your back, return to tabletop, then back to starting position.
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Alternate legs, working up to 20 repetitions per leg before advancing.
Level 4: Single-Leg Toe Taps
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Lie on your back, knees bent, arms at your sides.
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Perform the basic breath contraction and bring legs to tabletop position.
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Keep one leg stationary while slowly lowering the other foot toward the floor, then return to tabletop.
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Alternate sides, working up to 10 controlled repetitions per leg.
Level 5: Advanced Single-Leg Extensions
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Lie on your back, knees bent, arms at your sides.
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Perform the basic breath contraction and bring your legs to the tabletop.
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Slowly extend one leg parallel to the floor without touching, return to the start, then switch legs.
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Work up to 10-20 repetitions per leg, keeping the back neutral. Return to the previous level if arching occurs.
Level 6: Double Leg Lowers
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Lie on your back, knees bent, arms at your sides.
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Perform the basic breath contraction and bring legs to tabletop.
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Squeeze legs together and slowly lower both toward the floor without arching the back. Contract abs to return legs to tabletop.
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Work up to 20 repetitions. If back pain occurs, return to the previous level.
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