When we near the 3+ week postpartum time frame, we may want to start to introduce some core stabilization work to support rebuilding our core after birth!
As we approach core stabilization training, we want to focus on the torso maintaining its position as our arms and legs move. We can start integrating this with floor-based movements, then gradually advance them based on how well our core is managing in each exercise.
These exercises can help us reconnect with our breath to movement coordination (how we breathe as we move) and with our core and pelvic floor!
In each of these movements, we can increase the challenge by adding more movement (arm and opposite leg, or alternating sides), destabilizing it, and/or adding some resistance/weights.
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Top 3 Postpartum Core Strengthening Exercises to Start Doing
These floor-based core exercises challenge the core in three different setups: supine, side-lying, and all fours.
In each exercise, we are focusing on maintaining the torso position (no arching or extending in the back) as our arms and legs move.
But to start the progressions, we need to start small and then gradually add more complexity!
Step 1:
- Move only one arm or leg in a supported position
Step 2:
- Add opposite sides moving together to increase the complexity
Step 3:
- Decrease the stability and support to challenge the core more
Step 4:
- Add weights and resistance
1. Dead Bug: Supine, Ground Supported
The dead bug is a floor-based core strengthening exercise that uses the ground to support the spine.
In the dead bug, we want to maintain our torso position as we extend the arm overhead and eventually the opposite leg.
Movement Tips with the Dead Bug Core Exercise:
- Start in a supine position. The beginning progression includes pushing the heels into an elevated surface or wall. There should be a little space between the floor and your low back.
- Exhale as you extend one arm overhead (and eventually the opposite leg). The exhale will keep the ribs DOWN (a common compensation).
- Avoid arching in the back as you extend the arm (and leg).
- Inhale to feel the ribs expand into the floor as you return to the starting position.
- Easier: do the same side for ten reps, then switch sides
- Harder: alternate sides for each repetition.
Watch the breakdown video for a better idea of HOW to start doing this movement in the postpartum. We recommend starting no earlier than 3 weeks postpartum. This exercise is included in our early postpartum course and our postpartum return to fitness programs.
Dead Bug Advancements
When the first movement begins to feel too easy, or you feel more connected with your pelvic floor and core, we can advance the movement to opposite sides working together, with the traditional dead bug with opposite arm and leg working together.
Then we can advance this even further by adding in resistance and destabilizing the movement! Watch the videos for a breakdown of how to do each of these advancements. We incorporate these advanced core exercises into our postpartum return to fitness programs to rebuild your core after birth.
2. Side Lying Hip Abduction: Obliques and Side Core Strengthening Exercise
Next, we have our side-lying hip abduction core training exercise! The side-lying hip abduction exercise strengthens the side glute and core (obliques), in addition to the adductor if you are squeezing a ball! This exercise supports rebuilding the anterior and lateral slings (that really help with front core reconnection).
Movement Tips for the Side Lying Hip Abduction:
- Start in a side-lying position, with the ankle, hip, and elbow aligned with one another and knees in front.
- Exhale to extend BOTH hips FORWARD (not up to the ceiling), as you squeeze the ball.
- Inhale to sit BACK to the starting position.
- As you move, ensure the ribs and pelvis stay aligned throughout the entire movement. There may be a tendency to sag or drop in the side body as you lower down.
Watch the breakdown video for a better idea of HOW to start doing this movement in the postpartum. We recommend starting no earlier than 3 weeks postpartum. This exercise is included in our early postpartum course and our postpartum return to fitness programs.
Side Lying Hip Abduction Advancements
We can advance this movement by decreasing the stability! The first advancement is to lose the ball squeeze and spread the knees apart at the top or even hover the top leg (makes it much harder on the lower leg glute).
The next way to destabilize this movement is to add a ball balance! Place the pilates ball under your knee, and do the same movement with some destabilization!
3. Bird Dog: All Fours Core Strengthening Exercise
The bird dog is the dead bug flipped over! The bird dog has more of a gravity challenge compared to the dead bug, where the spine was supported by the ground.
The bird dog is an all-fours core strengthening exercise that can also support reconnecting the posterior oblique sling (supports SI joints and low back, and powers extension).
Movement Tips for the Bird Dog Core Strengthening Exercise:
- Start in an all fours position, with the ball in between the knees.
- Exhale to extend one arm overhead, without arching or extending in the spine.
- Option to hover the opposite knee and squeeze the ball between the thighs.
- Eventually, you can progress to extending arm and opposite leg!
- Easier: do the same side for ten reps, then switch sides
- Harder: alternate sides for each repetition.
Watch the breakdown video for a better idea of HOW to start doing this movement in the postpartum. We recommend starting no earlier than 3 weeks postpartum. This exercise is included in our early postpartum course and our postpartum return to fitness programs.
Bird Dog Advancements
We can advance the bird dog by moving more extremities, such as adding in the leg extension with the opposite arm!
And we can advance it by adding in resistance with bands and weights (and even destabilizing it with a pilates ball). We incorporate all of these core strengthening progressions and MORE in our postpartum fitness programs! We design our programs so you can return to fitness confidently after birth!