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Written by

Gina Conley, MS

Postpartum Core Workout Series – Your Step-by-Step Guide to Reclaim Your Core!

  • Core Rehab, Fitness, Motherhood, Postnatal, Postpartum

Welcome to the journey of postpartum recovery! In our exclusive guide to postpartum core recovery, you will rebuild your core strength in about 8 minutes a day. This program focuses on specialized exercises designed to help you reconnect with your core and pelvic floor, fostering a sense of stability and strength as you navigate this new chapter of motherhood. By engaging in these targeted movements, you can restore muscle function, improve overall stability, and enhance your ability to tackle daily activities with ease. Together, we will emphasize maintaining torso stability while your arms and legs move, as well as integrating breath with movement—essential components in reclaiming your core strength and laying a solid foundation for your fitness journey ahead.

Workout Structure

This postpartum core workout series is designed in a 6-week format, with each week building on the last. Each week the exercises increase movement, become less stable, and increase resistance to improve core stabilization. You are welcome to stay within each week as long as you need and advance to the following week when ready.

The workouts are designed to take less than 10 minutes, with about 6 exercises total each week. Recommended equipment for the series includes a yoga block, a mini band, a Pilates ball, and an elevated surface for your feet.

And if you are looking for more, explore the full six-week postpartum on-demand program for 24 workouts, designed to fit into YOUR life.

Workout 1: Reconnecting With Your Pelvic Floor

In this session, we will begin with supported exercises, focusing on integrating our breath with the movements. This workout includes:

  • Deadbug: Feet Supported
  • Supported Opposite Knee Press
  • Side Lying Hip Abduction with Block Squeeze
  • Side Plank with Block Squeeze
  • Bird Dog: One Arm, Then One Leg
  • Low Bear Hover

Workout 2: Breath Coordination & Core Stabilization

In this session, we will build on Week 1 through supportive movements that emphasize breath coordination and core stabilization. This workout includes:

  • Deadbug: One Leg Supported
  • Opposite Knee Press with Extension
  • Side Lying Hip Abduction with Block Squeeze
  • Side Plank with Block Squeeze
  • Bird Dog
  • Low Bear Hover

 

Workout 3: Reestablish Your Deep Core Connection

In this session, we continue to build on the previous two weeks and begin to challenge our deep core stabilization system. We continue to focus on coordinating our breathe with our movements and reconnecting with our core.

This workout includes:

  • Deadbug
  • Opposite Knee Press with Heel Slide
  • Side Lying Hip Abduction
  • Side Plank
  • Bird Dog
  • Low Bear to Plank Extensions
Postpartum On-Demand Program
Rachel
Prenatal Fitness + Childbirth Education
Hello! Wanted to send a thank you for all the incredible content and podcasts you share. I was able to have a natural birth this last Saturday and had listened or practiced a ton of the things you all share. I worked out regularly through my pregnancy and added in some of the training recommendations you had. I also made a list of things to do in each phase or labor, and when the nurses would tell me where baby was at in my pelvis I immediately could adjust my position or use different ideas. The birth comb got me through contractions, and it honestly blows my mind that I was able to do it naturally. Thanks for sharing such amazing info!
Anna
Childbirth Education
Thank you so much for the content you share! I just had my first unmedicated birth with no interventions, after having epidurals and pitocin in my first two deliveries. I used so much of your advice on stretches and exercises leading up to labor and tips for labor and pushing! Between you ladies and having a doula for the first time. I felt so confident in the type of delivery I wanted to have and I was able to achieve it! And with the help of my Rockstar hubby too! Thank you SO much!
Jordan
Prenatal Fitness
I just had to reach out and say thank you thank you for your amazing brain and program! I followed your shorter version for the prenatal program (with a 2 and 3 year old, it was the perfect amount). Up until birth, I felt incredible, like literally no discomfort like my other 2 pregnancies. I went in to spontaneous labor at 40 and 1 (I’ve never experienced spontaneous labor and last pregnancy, I went 42 and 4 and still didn’t go in to labor on my own). As well as this birth I achieved a VBA2C. You played a big part in this pregnancy journey, and I cannot recommend you enough with anyone looking for ways to prepare for birth! 💜

Workout 4: Deep Core Stabilization

This workout is based on bodyweight movements, building on what we covered the previous 3 weeks. If you feel the progression is too challenging, you are free to head back to Workout 3 for another week before progressing to Workout 4.

This workout includes:

  • Deadbug
  • Opposite Knee Press
  • Side Lying Hip Abduction
  • Side Plank Pulses
  • Bird Dog
  • Low Bear to Plank Extensions

Workout 5: Challenge the Core with Balance & Stabilization

In this workout, we begin to challenge the core by adding balance and stabilization elements to our exercises. If this progression feels too challenging, feel free to head back to Workout 4 until you feel ready to progress.

This workout includes:

  • Deadbug with Ball Press
  • Opposite Knee Press
  • Side Lying Hip Abduction with Ball Balance
  • Side Plank with Ball Balance
  • Bird Dog Balance
  • Low Bear Extension

Workout 6: A stronger and More Connected Core

You made it to the final workout! Workout 6 builds on the previous five weeks of core strengthening exercises and adds a mini resistance band for added challenge. Hopefully by now you are feeling much stronger and reconnected with your core!

This workout includes:

  • Deadbug with Mini Band
  • Bridge Marches with Mini Band
  • Side Lying Hip Abduction with Mini Band
  • Side Plank Pulses with Mini Band
  • Bear or Plank Banded Walk
  • Banded Bird Dog
Postpartum On-Demand Program

Conclusion

Congratulations on completing the postpartum core stabilization program! You’ve taken an amazing step toward rebuilding your strength and reconnecting with your body. Now it’s time to take it to the next level! 

Our Postpartum Fitness Programs are designed to help you build on the foundation you’ve created, with full-length workouts that integrate everything you’ve learned so far.

These programs include both self-paced options and guided workout videos, so you can choose what works best for you and your schedule. Don’t forget to follow us for more mama-friendly tips and workouts!

Let’s keep the momentum going and help you feel stronger, more confident, and ready to take on whatever comes your way.