The Best Core Exercises Postpartum

After having a baby, your core might feel like a stranger. Things feel different, and it can be hard to know where to start.

The good news? You don’t need fancy moves, intense ab workouts, or a flat stomach goal. You just need to rebuild your core the way your body actually uses it—to lift, carry, twist, bend, and keep you stable through it all.

So What Does That Look Like?

Instead of just doing crunches or sit-ups, think about training your core to stabilize your body in all directions—front to back, side to side, and during rotation. This is what your core does every day when you're picking up your baby, pushing a stroller, or hauling 12 grocery bags inside in one trip.

The goal is simple: reconnect, stabilize, and strengthen.

My Go-To Core Moves for Moms

1. 360 Breathing
This is your starting point. Learn how to breathe deeply into your ribs and belly to reconnect to your deep core muscles. It sounds simple, but it matters so much.

2. Glute Bridges
Helps build strength in your core and glutes (yes, they’re connected!). Focus on exhaling as you lift your hips and moving slowly with control.

3. Pallof Press
Stand or kneel with a resistance band. Press it out in front of you and resist the urge to twist. This teaches your core to stay strong under tension—super helpful for everyday life.

4. Bird Dog
Start on hands and knees. Slowly extend opposite arm and leg. This works your core, balance, and coordination in one.

5. Half-Kneeling Press
Pressing a dumbbell overhead while kneeling trains your core to stabilize while your arms move—a great way to build strength without “crunching.”

Final Thoughts

You don’t need to be perfect. You just need to start.

Core training after baby is about function, not aesthetics. It’s about feeling strong again, moving with confidence, and trusting your body as it continues to heal and adapt.

Start small. Keep it simple. You’re already doing hard things—this is just one more way to support you.