Postpartum core recovery - 3 essential exercises for new mums
Pregnancy and childbirth bring incredible change to your body — and your core muscles are no exception. Whether you're dealing with abdominal separation (diastasis recti), pelvic floor dysfunction, or just feeling a little disconnected from your body, gentle core-focused movement is a safe, powerful place to begin.
As a Pregnancy Chiropractor in Elwood, I’m often asked by new mums: “When can I start moving again — and what’s safe for my core?”
This blog outlines 3 essential postpartum core exercises that are safe, gentle, and effective for reconnecting with your deep abdominal muscles. Perfect for anyone in St Kilda, Elwood, Balaclava, or the wider Melbourne area looking to support their recovery with mindful movement.
💪 Why Gentle Core Activation Matters
During pregnancy, your abdominal muscles stretch to make space for your growing baby. In many women, the abdominal wall separates — a condition called diastasis recti — and the deep core muscles can become weakened.
Jumping into traditional ab workouts like crunches or sit-ups can cause more harm than good during this healing phase. That’s why the exercises below are designed to:
Reconnect you with your deep core (especially the transverse abdominis)
Reduce abdominal pressure
Improve postural support
Lay the foundation for safe strength rebuilding
🔄 3 Safe Postpartum Core Exercises
1️⃣ Plank (plus Knee Plank Variant)
The plank is a simple yet effective way to rebuild full-body core strength — as long as it’s done with great form.
How to do it:
Start on the floor, forearms or hands on the ground.
Engage your core, squeeze your glutes, and keep your body in a straight line.
Hold for 15–30 seconds with stable hips and no sagging.
Beginner? Try a knee plank — the same position, but with knees resting on the ground. It reduces strain and helps build foundational strength.
👉 Why it works: Activates your entire core system while giving you control over intra-abdominal pressure — essential after birth.
2️⃣ Pelvic Tilts
Pelvic tilts are one of the most important early movements for postpartum mums. They gently reawaken the deep abdominal and pelvic floor muscles.
How to do it:
Lie on your back, knees bent, feet flat.
Inhale to expand the belly.
As you exhale, tilt your pelvis to press your lower back into the floor.
Imagine zipping your belly inward from your pubic bone to your ribcage.
Hold briefly, then release with control.
👉 Why it works: This low-impact move reconnects your breath with your core activation, which is essential in early postpartum healing.
3️⃣ Heel Slides
Heel slides are a great way to challenge your core while maintaining spinal stability.
How to do it:
Stay lying on your back with knees bent.
Engage your core by pressing your spine gently into the floor.
Slowly slide one heel out along the floor, then bring it back in.
Exhale as you extend, inhale to return. Alternate sides.
👉 Why it works: Encourages control and core engagement without the bulging or straining that can worsen abdominal separation.
Important Postpartum Tips
✅ Check in with your Chiropractor or Health Care Professional before beginning any exercise postpartum. At our Elwood chiropractic clinic at Pando Society, we often guide new mums through safe recovery strategies.
✅ Engage your core by gently drawing your belly button toward your spine.
✅ Press your spine flat into the floor during lying exercises to maintain support.
✅ Exhale with effort — this reduces pressure on healing tissues.
❌ Avoid crunches and sit-ups if you have abdominal separation or pelvic floor symptoms.
Recovery Is a Process — Not a Race
Whether you're six weeks or six months postpartum, it's never too late to rebuild your core the right way. These simple movements can be done at home, and they’re a fantastic starting point to feel strong, supported, and confident again.
Need personalised support? As a trusted Elwood Chiropractor with experience in postpartum and pregnancy care, we welcome clients from St Kilda, Balaclava, Elwood, and surrounding suburbs across Melbourne.
