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Written by

Gina Conley, MS

Reclaim Your Core: Postpartum Workout Series – Part 3

  • Core Rehab, Fitness, Motherhood, Postpartum

Welcome to the journey of postpartum recovery! Join us for Part 3 of our six-part series focusing on postpartum core exercises specifically designed to reconnect with your core and pelvic floor. After giving birth, many women experience changes in their bodies, particularly in the abdominal and pelvic floor areas. These changes can lead to issues such as diastasis recti (separation of the abdominal muscles) and pelvic floor dysfunction. Engaging in core exercises can help restore strength, improve stability, and enhance overall function in daily activities. Whether you’re a new mom or navigating this phase for the second or third time, it’s crucial to approach fitness thoughtfully and with care.

Subscribe to our YouTube Channel for more weekly workouts and educational videos!  We publish one new workout video and 2-3 educational videos a week on our channel.

Equipment Needed

Today’s session requires no equipment—just your body weight! We’ll be revisiting movements from the previous weeks but with slight advancements to challenge your core stability further. 

Let’s get started!

Postpartum Return to Foundations On-Demand Program

Dead Bug

  • Duration: 30 seconds per side
  • How to Do It:
    • Start on your back with your legs at a 90-degree angle and arms reaching toward the ceiling.
    • Exhale as you extend the opposite hand and leg while keeping your ribcage down. Inhale as you return to the starting position.
    • For an easier variation, keep your legs closer to your torso; for a challenge, lower them closer to the floor.

Kaitlin
Prenatal Fitness and Childbirth Ed Client
Went into spontaneous labor at 38 wks with baby #1 last night (born this morning) and was able to push through a very fast and intense labor (8 hrs active, 4 hrs of contractions with basically NO BREAK in between that got me from 1cm dilated to fully 😵‍💫) unmedicated! Pushed for an hr! I thank you both, your prenatal fitness program, and prepping pelvic floor fit birth for how much I rocked this delivery. THANK YOU!!!
Ronna
Prenatal Fitness and Childbirth Ed Client
I just wanted to leave a review for you, I took your prenatal bundle with the birth course, fitness app, and pelvic floor prep. I can't say enough good things about it, my only regret was not enrolling sooner! After having some nagging SI and pelvic pain, at 22 weeks I enrolled in your program and started the workouts on the app. After a few weeks,my pain was minimal except for the days I missed a workout or getting in movement. The birth course was very informative and I felt confident and excited about giving birth. While I did need to be induced at 39 weeks, I felt confident and understood my options. I had a great and speedy delivery with just a minor tear. I attribute this to the strategic movements I learned in the course throughout my labor and breathing during pushing, along with wonderful hospital staff. We were blessed with a healthy baby girl Ellie Jo. I look forward to using the fitness program again in the future and other courses you have! Thank you for all the time you put into creating such thorough content!
Lauren
Prenatal Fitness and Childbirth Ed Client
For what it's worth, I'm a PT myself (not a pelvic floor specialist), but am going to a PFPT. I also took a CEU course for my license and my own learning on pelvic floor health in pregnancy. With that background, I am utterly impressed with the content of your course so far. I was wondering if it'd be repetitive at all from the CEUs I recently took, but it hasn't been. It's so informative, thorough, and covers way more topics than I ever expected. Thank you!!

Opposite Knee Press with Heel Drag

  • Duration: 30 seconds per side.
  • How to Do It:
    • Bring one foot down and extend the other leg out while keeping your back flat.
    • Drag the heel back toward you and then press the opposite hand into the opposite knee. Switch sides after 30 seconds.
    • Focus on engaging your hamstring and keeping a neutral spine throughout the movement.

Side Lying Hip Abduction and Plank Hold

  • Duration: 30 seconds per exercise/side.
  • How to Do It:
    • Lie on your side with feet together. Exhale as you push your hips forward and spread your knees apart, then inhale as you sit back.
    • After 30 seconds, extend your top leg and arm while maintaining a straight line from your head to your toes. Option to keep the toe on the floor. Hold this side plank for 30 seconds.
    • Switch sides and perform hip abductions and side plank.

Bird Dog

  • Duration: 30 seconds per side.
  • How to Do It:
    • Move into a tabletop position. This week, keep your foot off the floor as you extend the opposite arm and leg.
    • Exhale to extend and inhale to bring them back. Maintain a level pelvis throughout the exercise to engage your core properly.
    • Perform for 30 seconds on each side to build stability and strength.

 

Plank Rock Back

  • Duration: 30 seconds.
  • How to Do It:
    • Extend your feet back into a plank position. From there, rock back towards your feet and then come forward.
    • This dynamic movement enhances core engagement and builds strength in the entire body.

Cool Down

To conclude this third part of our core series, take a moment to breathe deeply and reflect on how your body feels after the workout. Engaging in these supportive movements while connecting with your breath is essential for rebuilding core stabilization.

Why Join the Full Postpartum On-Demand Program?

If you enjoyed this workout, consider exploring our full Postpartum On-Demand Program! This six-week program includes 24 total workouts, allowing you to customize your fitness journey around your schedule and the demands of motherhood. Each workout is designed to fit into your day, recognizing that children can dictate our time and energy levels.

To help you get started, use the code YOUTUBE10 at checkout for 10% off your purchase!

Postpartum Yoga Classes

Conclusion

If you missed Part 1 or Part 2, be sure to check those out as well! Don’t forget to subscribe to our channel and check out our playlist for the entire six-part series. Together, we can navigate postpartum recovery with confidence and strength. Remember, every step you take is a step towards reclaiming your body and nurturing your well-being.