Hey Mama! Before doing this postpartum ab workout, give yourself a pat on the back. You’ve done something incredible – you’ve brought a new life into this world! It’s not easy on the body because it needs to make room for your growing baby and then give birth. I mean, talk about impressive strength!
The postpartum ab workout I share in this article will help you strengthen your core muscles and heal faster. I’m a Pelvic Floor Physical Therapist and have helped hundreds of mamas find confidence in postpartum recovery!
Here’s an important thing before we get started: There’s no “bouncing back” after having a baby. Instead, we’re focusing on restoring the foundation and strengthening your abdominal muscles to prioritize your long-term health and strength.
Why Your Core Matters (And Why It Feels Different Now)
Your core is basically the foundation of your body – it supports everything else. It helps with better posture, less back pain, a stronger pelvic floor, and even makes picking up your little one easier.
During pregnancy, your abs stretched to make room for your growing baby. Your pelvic floor (the muscles that support your pelvic organs) also did some heavy lifting.
Now that your baby is here, these muscles need some help to recover.
Why Regular Ab Workouts Won’t Cut It Postpartum
Here’s the thing: your postpartum body is unique. Those intense ab workouts you see on Instagram? They’re not what you need right now. Your body needs targeted exercises that focus on rebuilding your core from the inside out.
Think of it like this: if your abs were a shirt, pregnancy would have stretched it out. Now, you don’t want to just cinch in the sides. You want to actually rebuild the fabric, making it strong and supportive again.
That’s what the postpartum ab workout I’ll share with you will help you do.
Postpartum Ab Workout Tips Before You Start
Here are a few things to keep in mind before starting abdominal exercises postpartum.
- Get the All-Clear: Before you start any exercise program, check with your doctor or midwife.
- Listen to Your Body: If something hurts or doesn’t feel right, stop. Make sure to listen to your body!
- Be Patient: It takes time to return to your pre-pregnancy activity levels but taking small, intentional steps forward is extremely helpful – starting in the early weeks. Focus on progress, not perfection.
- Breathe: Proper breathing is key in these exercises because it helps engage your deep core muscles.
- Don’t Forget About Your Pelvic Floor: Your core and pelvic floor work together. Check out these postpartum pelvic floor exercises!
The Anatomy of Your Core Muscles
When we talk about your core, we’re not just talking about the “six-pack” muscles (technically called the rectus abdominis). Your core is actually made up of several muscle groups:
- Transversus Abdominis: These are your deep abdominal muscles. Think of them as a corset or a back brace.
- Rectus Abdominis: These are the “six-pack” muscles.
- Internal and External Obliques: These are the muscles on the sides of your torso.
- Pelvic Floor Muscles: These support your pelvic organs and play a huge role in core stability.
- Multifidus: These are deep back muscles that support your spine.
During pregnancy and childbirth, all of these muscles can be affected. That’s why a holistic approach to core strengthening is so important postpartum.
Postpartum Ab Workout: 4 Exercises from a Pelvic Floor PT
You DON’T have to accept weak abdominal muscles as your “new normal” postpartum. It’s possible to build up your abdominal strength!
➡️ For in-depth, evidence-based support, check out my program Strong Core Mama. To get started right now, do these 4 postpartum core exercises.
Our main focus for these exercises is to reconnect your core and pelvic floor with diaphragmatic breath.
This step is crucial because without it, you’re at risk of back pain, diastasis recti that doesn’t heal, leaking, and other potential future injuries.
As a Pelvic Floor Physical Therapist, I see these issues all the time in the clinic when moms skip this fundamental step!
1. Hooklying Trunk Rotation
The first exercise in this postpartum ab workout helps engage your deep core muscles while also working on obliques.
- Lie on your back with a small ball (like a soft playground ball or a pillow) between your knees. Keep your knees bent. Here are some of my favorite exercise balls for moms!
- Inhale deeply through your nose, breathing into your ribcage and back.
- As you exhale through your mouth, squeeze the ball between your knees and gently pull your hipbones together, engaging your deep core.
- Keeping your back flat on the ground, rotate your knees to one side.
- Slowly bring your knees back to the center.
- Inhale again, and on the next exhale, rotate your knees to the other side.
- Return to the center.
- Do 2 sets of 8 reps on alternating sides (go slow).
Remember: You should feel your low, deep core engaging throughout this exercise. If you’re not sure if you’re feeling it, place your hands on your lower belly to feel the muscles working.
2. Bear Hold with Adductor Squeeze
This exercise challenges your core stability while in a hands-and-knee position.
- The starting position is on your hands and knees with a small ball between your knees.
- Make sure your hands are directly under your shoulders and your knees are under your hips.
- Inhale deeply through your nose, breathing into your back and side ribs.
- As you exhale through your mouth, engage your deep core muscles.
- Slowly lift your knees about half an inch off the mat, keeping the ball squeezed between your knees.
- Hold this hovering position for a few seconds, focusing on keeping your back neutral (not sagging or arching).
- Gently lower your knees back to the mat.
- Do 2 sets of 12 reps, always moving slowly and with control.
3. Side Plank Rotations
This exercise challenges your core stability while also working on obliques.
- Start in a modified side plank position with one of your knees down and the other leg extended.
- Inhale deeply, feeling your breath expand into your belly and rib cage, as you reach your top hand up toward the ceiling.
- Exhale and engage your core as you reach your hand down.
- Do 2 sets of 12 reps on both sides (go slow).
4. Bridge with Ball Squeeze
- Lie on your back with a ball between your knees.
- Inhale through your nose, breathe into your sides and back rib cage, and exhale through your mouth.
- As you exhale, push your heels down, squeezing your glutes and engaging your core. Lift your hips off the ground.
- Hold the bridge position, then slowly lower your hips back down to the mat.
- Do 2 sets of 15 reps (go slow).
Use your hands for stability as little as you can and instead find your stability through your core and glutes.
For all these exercises, focus on your breath and maintaining proper form. If something doesn’t feel right, stop the exercise!
Tips for Sticking to Your Postpartum Ab Workout
So, how do you make your postpartum ab workout a regular part of your routine? Here are some tips:
- Involve Your Baby: All of these exercises can be done with your baby nearby. Personally, I’m a big believer in working out WITH your kids because then you don’t have to sacrifice that special time when your baby is down!
- Start Small: Even 10-15 minutes a day can make a big difference. With the Strong Core Mama program, you don’t have to go to the gym and can easily do all of the exercises at home with your little ones. The classes are just 15 minutes and you can easily start/stop and pick up where you left off!
- Find Your Time: Maybe it’s during your baby’s morning nap, or as you’re hanging out with your kids. Find a time that works for you and stick to it.
- Give Yourself Grace: Being a mom is hard. Things come up, and some days will be easier than others. That’s okay! Be as consistent as you can be and remember that something is ALWAYS better than nothing!
💪 If you’re not sure if you’re ready to return to activity postpartum, use my FREE checklist!
Celebrating Your Postpartum Progress
As you’re rebuilding your core strength, remember to celebrate all kinds of progress – not just the physical changes. Maybe you’re able to pick your baby up without back pain or you’re experiencing less pelvic discomfort and leaking throughout the day. These are all wins!
Every woman’s postpartum journey is different. Don’t compare your progress to anyone else’s. Your body has done something incredible, and now you’re taking steps to feel strong and confident again. That’s something to be proud of!
When to See a Physical Therapist
While some discomfort is normal as you start to exercise again, there are some signs that you should talk to your doctor or a Pelvic Floor Physical Therapist:
- Persistent pain during or after exercise
- Leaking urine when you cough, sneeze, or exercise
- A feeling of heaviness or pressure in your pelvic area
- Persistent back pain
- A bulging feeling in your abdomen during exercise
These could be signs of issues like diastasis recti (separation of the abdominal muscles) or pelvic floor dysfunction. Don’t worry – these are common postpartum issues and can be addressed with proper treatment.
Postpartum Ab Workout Tips from a Mama of 3
As a mom of three and a Pelvic Floor Physical Therapist, I’ve learned a few things that have been absolute game-changers for my core.
Prioritize Core Rehab After Each Baby
I often hear moms say, “I’ll just fix it all after I have my last baby.”
But when you finally commit to “fixing it” after multiple kids, it takes a lot more time and work to rehab.
Prioritizing rehab after each baby has helped me be pain-free and symptom-free, and mentally it has helped me get back to the activities I love in between kids!
Focus on Strength, not Aesthetics
I always say “function > physique”!
I don’t care about having a “6 pack,” but I do care about being able to lift my 6-year-old without leaking, and being able to carry my baby’s car seat without back pain.
For me, being able to hike with kids and have fun exercising with them is a top priority, and everything else fell into place after that.
🏃♀️If you want to learn more about my life as an active mom of three, follow me on Instagram @strongcoremama!
Addressing the “Low Tummy Pooch”
A lot of moms come to see me in the Physical Therapy clinic and complain about their “low tummy pooch,” asking how to solve it. Usually, moms think that more “low ab” exercises should “cure” it.
But in reality, doing more isn’t the answer. The answer is doing the RIGHT exercises with the CORRECT form and then progressively overloading them over time. Breathing, posture, and mobility are key, too.
I share education and exercises on this topic in Strong Core Mama!
Not Feeling Your Low Abs Engage?
It’s super common for moms to have a hard time sensing their low abs (especially for c-section mamas since your belly was cut into – I get it, I’m a c-section mama too!), but the good news is that this can be easily addressed with proper coaching and mechanics!
Here are three tips to help you feel those low abs working:
- Brace your abdominals: Think about drawing the hip bones together to help activate the low abs.
- Tilt the ribs down: Focus on stacking your rib cage over your pelvis.
- Use your hands: Place your hands on your lower abs to feel them tighten and pull away from your fingertips.
Beyond Kegels: Your Pelvic Floor Needs More!
Your postpartum pelvic floor and core need much more than just Kegels!
If you’re following a sheet of paper from your doctor’s office or an online program that only recommends back-lying kegel postpartum exercises, you’re missing out on ALL of the essentials of postpartum rehab!
Your pelvic floor needs coordination with breath. It also needs functional strength. Did you know that your pelvic floor works alongside the rest of your core? Kegels alone won’t “fix” the problem.
This means that postpartum rehab needs to include the following:
- Deep abdominal retraining
- Glute and oblique activation
- Single leg stability & strength
Your pelvic floor is only going to work well if your pelvis and rib cage are in the correct position. That’s why the Strong Core Mama Program includes repositioning exercises that you can do at home to improve your postpartum alignment and posture.
This type of postpartum rehab that we’re talking about is FUN! The exercises challenge your body in all the planes of movement.
You won’t just be on your back but you’ll also be on your stomach, side, hands & knees, and standing. The exercises in Strong Core Mama progressively overload your body so that you can feel not only STRONG but also pain-free & leak-free! 🙌
Postpartum Ab Workout FAQs
How Soon Can You Do Ab Workouts After Giving Birth?
It’s unique for each mom, but I generally recommend all moms focus entirely on rest for the first 2 weeks after birth. After 2 weeks, the right (gentle!) core and pelvic floor exercises can help prevent complications and promote faster recovery! In my program Strong Healing Mama, I share exercises and practices for 2-8 weeks postpartum. If you’re beyond the 6-8 week postpartum mark, join the Strong Core Mama program!
How to Close Abs After Pregnancy?
It’s absolutely possible to close the gap in your abs after pregnancy (also known as diastasis recti)! It’s not about “closing” the abs as much as it is about strengthening the deep core muscles to provide better support. I share the exercises for diastasis recti in my Strong Core Mama program.
How to Get Rid of Mommy Belly Pooch?
Many moms are concerned about the “mommy belly pooch” – which is often a consequence of weakened abdominal muscles. To get rid of it, you need to focus on strengthening your entire core because it improves your overall body composition and posture. Proper diaphragmatic breathing, posture, and mobility are also essential. I teach you all of this in my Strong Core Mama program.
Get More Support in Strong Core Mama!
It’s natural for your core to get weaker postpartum, but you don’t have to accept it as your new reality. Targeted, evidence-based exercises can help you restore your abdominal muscles and start feeling strong again!
Do these describe you? Strong Core Mama is the right fit for you if you are:
- Ready to feel strong and start moving your body again after having a baby
- Want to live your life without worrying about leaking
- Done accepting pelvic floor and core weakness as your new normal
- Want to heal your abdominal separation and regain strength for motherhood
❗Join Strong Core Mama and start rebuilding your strength with safe core exercises!
