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Written by

Gina Conley, MS

Reclaim Your Core: Postpartum Workout Series – Part 5

  • Core Rehab, Fitness, Postnatal, Postpartum

Welcome to the journey of postpartum recovery! Join us for Part 5 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.

Postpartum Return to Foundations On-Demand Program

Equipment Needed

  • Pilates Ball

 

Let’s get started!

Dead Bug Ball Press

  • Duration: 30 seconds each side
  • How to Do It:
    • Lie on your back and press the Pilates ball into your opposite knee.
    • Extend the opposite hand and leg while pressing into the ball.
    • Exhale to extend and inhale to return, ensuring your back remains flat on the ground.

 

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

  • Duration: 1 minute
  • How to Do It:
    • Lift your hips while pressing into the opposite knee, then switch sides.
    • Hold for a second or two at the top to enhance core engagement.

 

Side-Lying Hip Abduction with Ball Balance

  • Duration: 30 seconds each exercise/side
  • How to Do It:
    • Lie on your side with the ball under your bottom knee.
    • Exhale to extend in the hips and spread the knees apart, inhale to sit back down.
    • You can either keep your feet together for stability or separate them for a greater challenge.
    • Perform for 30 seconds, then move into the side plank before switching to the other side.

 

  • Side lying plank with leg hover:
    • After 30 seconds of hip abductions, extend the top leg and maintain a side plank. You can hover the leg for a few seconds and then lower as needed.
    • Switch sides and perform 30 seconds of hip abductions and 30 seconds of extended side plank.

Bird Dog Balance & Extensions

  • Duration: 30 seconds each exercise/side
  • How to Do It:
    • Get into a tabletop position with the ball under one knee.
    • Extend the opposite hand and leg while keeping your pelvis and ribcage aligned.
    • You can choose to lift just the hand or the leg if the full extension is too challenging.
    • Perform for 30 seconds on each side.

 

  • Bird Dog Ball Press Extensions:
    • Place the ball under your ankle in a tabletop position.
    • Exhale to extend the leg while pressing down into the ball.
    • Keep your back rounded, drawing your ribcage and pelvis closer together as you extend.
    • Perform for 30 seconds on each side.

 

Cool Down

To conclude this fifth 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.

If You Missed Part 4, Check That Out Below!

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

Be sure 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.