Postpartum core recovery: Gentle steps to rebuild strength

Have you recently given birth and noticed your body feels different? That once-strong core now feels like jelly, and simple movements that used to be effortless now require conscious effort. You’re not alone—pregnancy and childbirth fundamentally transform your body’s center of strength.

Understanding what happened to your core

During pregnancy, your abdominal muscles stretch to accommodate your growing baby, potentially creating a separation known as diastasis recti. Meanwhile, your pelvic floor—the hammock of muscles supporting your organs—experiences significant pressure throughout pregnancy and then intense strain during delivery.

The American College of Obstetricians and Gynecologists (ACOG) notes that while some women may be capable of resuming physical activities within days of delivery, recovery time varies dramatically based on delivery method, complications, and pre-pregnancy fitness levels. According to their clinical guidance, exercise routines should be resumed gradually as medically safe.

Why “bouncing back” isn’t realistic or healthy

Social media is filled with “snapback” transformations showing new mothers quickly regaining pre-pregnancy physiques. These images can create unrealistic expectations and potentially dangerous recovery timelines. Core recovery isn’t merely about aesthetics—it’s about rebuilding foundational strength that supports everyday movements and prevents long-term issues.

Recovery isn’t about erasing evidence of pregnancy but rather rebuilding functional strength that supports your changing body and the new physical demands of motherhood. Your body has accomplished something remarkable—give it the time it needs to adapt and rebuild.

Getting started: Your first weeks postpartum

The first six weeks after childbirth represent a critical healing period. During this time, your body is recovering from the significant physical changes of pregnancy and the demands of childbirth. As highlighted in our guide on early postpartum support, emotional and physical recovery go hand-in-hand.

Gentle beginnings (1-2 weeks postpartum)

According to ACOG, you can begin certain exercises immediately after giving birth. Start with pelvic floor engagement through gentle Kegel exercises. Contract your pelvic floor muscles as if stopping urination, hold briefly, then release. Begin with just a few repetitions and increase gradually as comfort allows.

Deep diaphragmatic breathing also provides a foundation for core recovery. Inhale deeply through your nose, feeling your ribs expand, then exhale slowly through your mouth while gently drawing your navel toward your spine. This simple practice reestablishes the connection between your breath and core muscles.

Postural awareness serves as another cornerstone of early recovery. Focus on proper alignment when sitting, standing, and carrying your baby. This seemingly small step helps reactivate core muscles and prevent compensation patterns that could lead to pain or dysfunction.

Research published by ACOG has shown that pelvic floor exercises can be initiated in the immediate postpartum period, making them an ideal starting point for recovery.

Building foundation (3-6 weeks postpartum)

As your initial healing progresses, you can gradually introduce more movement. Gentle supine marching helps reestablish core stability while lying on your back with knees bent and feet flat. Slowly lift one foot slightly off the ground, maintaining pelvic stability, then lower and alternate sides.

Heel slides build upon this foundation. From the same starting position, slowly slide one heel forward to straighten your leg along the floor, then return to the starting position. This movement challenges your core while keeping pressure minimal.

ACOG notes that drawing-in maneuvers specifically increase abdominal pressure by pulling in the abdominal wall muscles and have been shown to decrease the incidence of diastasis recti abdominis. While lying on your back with knees bent, exhale and gently draw your navel toward your spine without tucking your pelvis.

Always listen to your body during this phase—if an exercise causes pain, stop immediately and consult with your healthcare provider. Recovery isn’t about pushing through discomfort but rather respecting your body’s healing process.

Progressive strengthening (6+ weeks postpartum)

After your postpartum checkup (recommended within the first 12 weeks after birth), and with your provider’s approval, you can begin more focused core work.

Start with modified planks rather than full planks to gradually increase core demand. Support your weight on your knees rather than toes, keeping your shoulders aligned over your elbows and maintaining a straight line from head to knees.

Pelvic tilts provide another gentle progression. Begin with basic movements, gradually adding bridging as strength improves. These exercises help restore coordination between your pelvic floor and abdominal muscles.

Incorporate standing core activation while performing functional movements like squats or lunges. This integration helps transfer your rebuilding core strength into everyday movement patterns you’ll use while caring for your baby.

Remember that recovery isn’t linear. Some days you’ll feel stronger than others. This inconsistency is completely normal and not an indication of failure. Progress happens through consistent effort over time, not through occasional intense workouts.

Special considerations

For C-section births

If you delivered via cesarean, your recovery timeline may extend slightly. Wait until your incision has healed (typically 6-8 weeks) before attempting exercises that directly challenge your abdominals. Begin with gentle breathing exercises and gradually progress as comfort allows.

Pay particular attention to scar mobility once your healthcare provider confirms healing. Gentle massage around (not directly on) the scar can help prevent adhesions that might restrict movement or create discomfort during exercise.

For breastfeeding mothers

ACOG advises that if you’re breastfeeding, consider feeding your baby or expressing milk before exercising to avoid the discomfort of engorged breasts. Maintain adequate hydration as this supports both exercise recovery and milk production.

Remember that moderate exercise won’t negatively impact your milk supply. Research confirms that regular aerobic exercise in lactating women improves maternal cardiovascular fitness without affecting milk production, composition, or infant growth.

When to seek help

Consider working with a pelvic floor physical therapist if you experience persistent pain during exercise, urinary or fecal incontinence, feeling of heaviness or pressure in your pelvis, visible bulging in your abdominal midline when performing core work, or continued separation of abdominal muscles beyond 8 weeks postpartum.

These symptoms don’t mean you’ve failed in your recovery—they simply indicate you might benefit from specialized guidance. Many issues can be resolved with proper assessment and targeted exercises tailored to your specific needs.

The long view: Rebuilding for life

Core recovery isn’t a sprint—it’s a marathon that requires patience and consistency. Research supports that proper abdominal strengthening exercises decrease diastasis recti and improve core function, but these benefits come with proper progression, not rapid intensity.

As you gradually rebuild your strength, you’re not just recovering from childbirth; you’re establishing core stability that will support you through the physical demands of motherhood and beyond. The investment you make now in mindful, progressive strengthening will pay dividends through improved posture, reduced back pain, and greater physical resilience.

Your body has accomplished something remarkable in bringing new life into the world. Now, it deserves the time and care needed to rebuild its foundation, one gentle step at a time. Trust the process, honor your journey, and celebrate each small victory along the path to renewed strength.