5 Gentle Postpartum Core and Pelvic Floor Exercises to Rebuild Strength Safely

Recover stronger after baby with 5 safe, effective postpartum core and pelvic floor exercises. Support healing, strength, and confidence without crunches.

Bringing a baby into the world is powerful. But let’s be honest, postpartum recovery is not as simple as “6 weeks cleared, back to the gym.” Many women feel disconnected from their core, unsure if their body is ready, or worried about things like leaking during workouts. If this is you, you are not alone.

The truth? With the right movements, you can safely rebuild strength, reconnect with your core, and restore pelvic floor function without fear of injury or setbacks. As a women’s strength coach, I specialize in helping moms regain confidence in their bodies while honoring the season they are in.

Today, I am sharing 5 gentle but powerful postpartum core and pelvic floor exercises you can start with once you are cleared by your provider.

1. Diaphragmatic Breathing (Core Connection Breath)

This is your foundation. Laying on your back with knees bent, place one hand on your belly and one on your ribs. Inhale deeply, letting your ribs expand. Exhale slowly, gently drawing your pelvic floor and lower abs inward.

Why it works: This helps reconnect your brain to your pelvic floor and deep core muscles, teaching them to work together again after pregnancy.

2. Pelvic Tilts

Laying on your back, feet flat, tilt your pelvis slightly to flatten your lower back into the floor. Hold for a second, then release.

Why it works: This movement wakes up your deep core and stabilizers without straining your spine or rectus abdominis (front abs), making it safe for early recovery.

3. Heel Slides

Start lying down with knees bent. Slowly slide one heel out along the floor, then bring it back in, keeping your core engaged the whole time. Alternate legs.

Why it works: This teaches your abs to stabilize while your legs move, helping close gaps from diastasis recti and improving coordination.

4. Glute Bridges with Core Engagement

Press through your heels to lift your hips off the ground into a bridge. As you exhale, gently draw in your pelvic floor and core.

Why it works: Bridges strengthen your glutes and hamstrings (vital for lower back support) while integrating pelvic floor engagement.

5. Modified Side Plank (Knees Bent)

Rest on your side, propped up on your forearm with knees bent. Lift your hips gently, holding for 10–15 seconds.

Why it works: This builds oblique and deep core strength without the pressure of a full plank or sit-up, both of which can worsen diastasis recti early on.

When to Progress

Every woman’s timeline is different. Some may feel ready for light strength training a few weeks postpartum, others may need more time. What matters is listening to your body, not rushing, and building from a strong foundation. If you notice coning in your abs, leaking, or pain, it is a sign to pause and reset.

Final Thoughts: Reclaiming Strength, Reclaiming You

Postpartum recovery is about more than “getting your body back.” It is about rebuilding strength, confidence, and connection with yourself. These simple movements are a starting point to help you heal and return to the workouts you love with a body that is strong, resilient, and ready.

💗 Want a guided plan built just for YOU? Come find your pink with 1:1 postpartum coaching at Pretty in Pink Fitness in person or online.