{"id":46751,"date":"2022-10-11T03:55:21","date_gmt":"2022-10-11T03:55:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46751"},"modified":"2025-05-16T19:02:49","modified_gmt":"2025-05-16T19:02:49","slug":"core-exercise-postpartum","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/","title":{"rendered":"Core Exercises Postpartum: How to Tighten Your Midsection After Pregnancy"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Why_Is_My_Core_So_Weak_After_Having_a_Baby\" >Why Is My Core So Weak After Having a Baby?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#How_Do_I_Know_If_I_Have_a_Weak_Core_After_Pregnancy\" >How Do I Know If I Have a Weak Core After Pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#How_Do_I_Know_If_I_Have_Separated_Abdominal_Muscles\" >How Do I Know If I Have Separated Abdominal Muscles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#How_Do_I_Strengthen_My_Core_Postpartum\" >How Do I Strengthen My Core Postpartum?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Transverse_Abdominal_Breathing\" >Transverse Abdominal Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Pelvic_Bridge\" >Pelvic Bridge\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Lying_Bent_Knee_Pulls\" >Lying Bent Knee Pulls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Bent_Knee_Marching\" >Bent Knee Marching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Heel_Slides\" >Heel Slides<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Leg_Extensions\" >Leg Extensions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Pilates_Scissors\" >Pilates Scissors<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#What_Are_Some_Core_Exercises_to_Avoid_Postpartum\" >What Are Some Core Exercises to Avoid Postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Which_Exercise_Is_Best_for_Postpartum_Belly\" >Which Exercise Is Best for Postpartum Belly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#When_Can_I_Start_Core_Exercises_After_Birth\" >When Can I Start Core Exercises After Birth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Safety_Precautions_for_Postpartum_Workout\" >Safety Precautions for Postpartum Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Get_the_Go-Ahead_from_Your_Doctor\" >Get the Go-Ahead from Your Doctor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Start_Slow\" >Start Slow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Control_Your_Breath_and_Movement\" >Control Your Breath and Movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Stop_If_You_Feel_Pain\" >Stop If You Feel Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Listen_to_Your_Body\" >Listen to Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#How_Long_Does_It_Take_for_Your_Core_to_Heal_After_Pregnancy\" >How Long Does It Take for Your Core to Heal After Pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Can_you_do_planks_postpartum\" >Can you do planks postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#Why_is_my_belly_so_big_4_months_postpartum\" >Why is my belly so big 4 months postpartum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#When_is_it_too_late_to_wear_a_postpartum_belly_wrap\" >When is it too late to wear a postpartum belly wrap?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#When_can_I_do_squats_after_giving_birth\" >When can I do squats after giving birth?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Caring for your body after having a baby is essential for your health and self-esteem. No new mother wants a saggy belly, but sometimes it feels like that&#8217;s all you&#8217;re left with after pregnancy and childbirth.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercise_Postpartum\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70039\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5-1472x920.png 1472w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that you can do plenty of things to get your body back into shape, including core exercises postpartum. A common misconception is that abs are best worked with crunches and sit-ups, but this isn&#8217;t necessarily true.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to postpartum core exercises, it&#8217;s important to focus on rebuilding the deep abdominal muscles that support your spine. These are the muscles that were stretched and weakened during pregnancy, and they need to be strengthened to provide the stability your body needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we will discuss why a core postpartum workout plan is important for new moms and give you some specific exercises that can help you tighten your midsection after pregnancy.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_My_Core_So_Weak_After_Having_a_Baby\"><\/span><b>Why Is My Core So Weak After Having a Baby?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Having a weaker core is normal after delivery. In fact, in one study published in 2019 in the <\/span><i><span style=\"font-weight: 400;\">Medicine &amp; Science in Sports &amp; Exercise<\/span><\/i><span style=\"font-weight: 400;\"> journal, researchers found that postpartum women &#8211; regardless of whether they had Cesarean or vaginal deliveries &#8211; had weak trunk (aka core) muscles 26 weeks (close to 6 months) after giving birth (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6045430\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So don\u2019t feel alone and neither should you believe the notion that women can and should &#8220;snap back&#8221; into shape after having a baby. It simply doesn&#8217;t work like that and it sets unrealistic expectations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what causes this weakness?\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The first reason would be the strain caused by the belly throughout pregnancy. Your core is made up of a variety of muscles &#8211; not just the rectus abdominis (the 6-pack muscle).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Muscles are elastic and as the belly grows, it stretches said muscles. However, just with anything elastic, too much pressure &#8211; like the weight of a baby &#8211; can ruin\/weaken the elasticity. Once you have delivered the baby, your muscles will need time to, hopefully, naturally regain the elasticity and go back to normal. Try to remember that the muscles were stretched for 9 months so do not expect them to snap back to their original strength quickly. Time and patience are needed for this.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercise_Postpartum\"><img decoding=\"async\" class=\"aligncenter wp-image-61157 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Hybrid-Workouts_-Combining-Calisthenics-with-Other-Fitness-Disciplines-1024x576.png\" alt=\"Core Exercise Postpartum\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Hybrid-Workouts_-Combining-Calisthenics-with-Other-Fitness-Disciplines.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Hybrid-Workouts_-Combining-Calisthenics-with-Other-Fitness-Disciplines-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Hybrid-Workouts_-Combining-Calisthenics-with-Other-Fitness-Disciplines.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Hybrid-Workouts_-Combining-Calisthenics-with-Other-Fitness-Disciplines-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The second reason is a separation of the six-pack muscle (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/baby\/support-and-services\/your-post-pregnancy-body\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). If you take a look at the belly of a very fit person, you may realize that the rectus abdominis is separated by a line. This line is known as the linea alba.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As your baby grows inside of you, they put pressure on this line which slowly thins it out. If the pressure is great enough, the linea alba can become incredibly thin to the point where it eventually breaks and separates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK573063\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with your muscles, this line is elastic and can usually put itself back after delivery. However, if it\u2019s overstretched, it can become too weak to put itself back together after delivery. Research has shown that some women are left to deal with this issue for up to six, eight, or even 12 months after delivery (<\/span><a href=\"https:\/\/bmcwomenshealth.biomedcentral.com\/articles\/10.1186\/s12905-022-02009-0\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/50\/17\/1092\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Know_If_I_Have_a_Weak_Core_After_Pregnancy\"><\/span><b>How Do I Know If I Have a Weak Core After Pregnancy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several signs that may indicate you have a weak core, including (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6045430\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower-back pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor posture<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty standing up from a sitting position without using your hands<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty walking or running without pain or discomfort<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leaking urine when coughing, sneezing, laughing, or performing various activities (stress incontinence)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;re experiencing any of these symptoms, it&#8217;s a good idea to consult a physical therapist or doctor who can help you identify the root cause and create a plan to strengthen your core.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_name\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Know_If_I_Have_Separated_Abdominal_Muscles\"><\/span><b>How Do I Know If I Have Separated Abdominal Muscles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we already mentioned, this condition occurs when the tissue that holds the six-pack muscle together is stretched beyond capacity and breaks. Women who complain about this issue often complain about urinary stress incontinence and back pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK573063\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). As this issue impacts trunk and pelvic stabilization, it could lead to poor posture (<\/span><a href=\"https:\/\/journals.viamedica.pl\/ginekologia_polska\/article\/view\/GP.a2018.0016\/43304\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not sure whether or not you have an issue with separated abdominal muscles, there are a few things you can do to check.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, lie down on your back with your knees bent and feet flat on the floor. Place your fingers just above your belly button and press gently. If you can feel a gap between the muscles, you likely have this condition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Another way to check is to sit up tall and place your fingers on either side of your navel. As you exhale, try to bring your navel toward your spine. If you can feel a gap between the muscles, you likely have separated abdominals.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember that while at-home tests can help you realize you\u2019re suffering from a specific condition, it\u2019s always best to consult a doctor or physical therapist to confirm if your suspicions are right.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/\">A Postpartum Workout Plan for Every Mom: Your Guide to Fitness After Baby<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Strengthen_My_Core_Postpartum\"><\/span><b>How Do I Strengthen My Core Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to research and experts, exercise is one of the many ways postpartum women can attempt to strengthen their weak core muscles. Strengthening these muscles and tissues isn\u2019t only for cosmetic or aesthetic purposes and could also help put a stop to the many problems that come with a weaker core (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK573063\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.viamedica.pl\/ginekologia_polska\/article\/view\/GP.a2018.0016\/43304\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6454249\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the best postpartum <a href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/\">core exercises<\/a> that may help you strengthen your core after pregnancy:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Transverse_Abdominal_Breathing\"><\/span><b>Transverse Abdominal Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to research, diaphragmatic breathing (aka belly breathing or abdominal breathing) is great for core strengthening and stabilization.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A paper published in 2012 referred to diaphragmatic breathing as \u2018the foundation of core stability\u2019(<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/278249048_Diaphragmatic_Breathing_The_Foundation_of_Core_Stability\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) and a more recent study published in 2023 stated that these types of breathing exercises increase the activity of the deep trunk muscles and may also help in reducing lower-back pain (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10340528\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Transverse abdominal breathing is one such exercise. This exercise targets the transverse abdominis, the deepest layer of abdominal muscle. It also teaches you how to posteriorly tilt your pelvis, which is an important part of engaging your core muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, breathwork, specifically diaphragmatic breathing is associated with reduced stress (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31436595\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-022-27247-y\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">) which is important for new moms who are often dealing with a lot of stress and anxiety.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do transverse abdominal breathing:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one hand on your belly and the other on your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, focus on drawing your belly toward your spine. You should feel your hand move out as your belly expands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, focus on drawing your navel toward your spine. You should feel your hand move in as your belly contracts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Count to 10 as you inhale and exhale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10 breaths.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercise_Postpartum\"><img decoding=\"async\" class=\"aligncenter wp-image-67749 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/fitness-challenges-2024-1024x576.png\" alt=\"Core Exercise Postpartum\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/fitness-challenges-2024.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/fitness-challenges-2024-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/fitness-challenges-2024.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/fitness-challenges-2024-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Pelvic_Bridge\"><\/span><b>Pelvic Bridge\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In yoga, the bridge or Setu Bandha Sarvangasana is a classic pose that helps strengthen the muscles in the back, buttocks, and legs. It also provides a gentle stretch for the chest and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise is often recommended for women who are dealing with back pain. This is because it helps strengthen the muscles that support the spine. The pelvic bridge is also a great way to engage the deep abdominal muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the pelvic bridge:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lift your hips off the floor and press them toward the ceiling. Your body should form a straight line from your knees to your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 5 seconds, then slowly lower your hips back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat it 10 times.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Lying_Bent_Knee_Pulls\"><\/span><b>Lying Bent Knee Pulls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a great exercise for postpartum women who want to improve their core strength and hopefully strengthen their separated 6-pack muscles, particularly the lower abs. As it works the deep transverse abdominal muscles, lower abs, and hips, it&#8217;s a fantastic workout to add to your list.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform lying bent knee pulls:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, press your lower back into the floor and lift your knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your knees and gently pull them toward your chest as you exhale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 5 seconds, then slowly lower your legs back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Bent_Knee_Marching\"><\/span><b>Bent Knee Marching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a variation of the bent knee pull exercise and it\u2019s a great way to engage the muscles in the hips and thighs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do bent knee marching:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your abdomen, just below your navel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate tapping one toe down to the floor, then the other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you tap your toes down, press your lower back into the floor and tighten your abdominal muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for 30 seconds.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Heel_Slides\"><\/span><b>Heel Slides<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Heel slides are a great way to stretch the hamstrings and lower back. They also help engage the deep abdominal muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform heel slides:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, slide your right heel away from your butt until your leg is straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, press your heel back toward your butt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs and continue to perform 10 repetitions on each side.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Leg_Extensions\"><\/span><b>Leg Extensions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Leg extensions recruit the transverse abdominal muscles and help engage the deep abdominal muscles. They also stretch the hamstrings and lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do leg extensions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent at a 90-degree angle and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, press your lower back into the floor and raise your right leg up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, lower your leg back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs and continue to do 10 repetitions on each side.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Pilates_Scissors\"><\/span><b>Pilates Scissors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/pilates-reformer-core-exercises\/\">Pilates<\/a> scissors is a great exercise for postpartum women who are dealing with weak core muscles. This is primarily a core muscles workout that helps target the lower abs, transverse abdominis, and obliques. The exercise also works your hamstrings, calves, and hip flexors, which is fantastic for improved flexibility and mobility<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand on your abdomen, just below your navel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, press your lower back into the floor and lift your head and shoulders off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, twist your torso to the right and reach your left hand toward your right knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 5 seconds, then slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Core_Exercises_to_Avoid_Postpartum\"><\/span><b>What Are Some Core Exercises to Avoid Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sit-ups and crunches are two core workouts that many people turn to when they hope to strengthen these muscles or reduce belly fat. However, as a postpartum woman, these two workouts and their variations are among the worst exercises you can attempt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Such workouts cause the abdomen to bulge forward, which can make an issue such as the separation of abdominal muscles worse. Aside from all variations of sit-ups and crunches, postpartum women are also advised to avoid doing traditional planks or push-ups, exercises that require twisting the spine and lifting anything heavy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Should you consider <\/span><b>running postpartum<\/b><span style=\"font-weight: 400;\">? Explore this article to better understand if and when new mothers should consider <a href=\"https:\/\/betterme.world\/articles\/running-benefits-for-women\/\">running as an exercise<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercise_Postpartum\"><img decoding=\"async\" class=\"aligncenter wp-image-61808 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_-1024x576.png\" alt=\"Core Exercise Postpartum\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Exercise_Is_Best_for_Postpartum_Belly\"><\/span><b>Which Exercise Is Best for Postpartum Belly?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No single exercise stands above the rest as the \u2018best\u2019 postpartum belly workout. All the above-listed workouts can help strengthen your core muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also make a point of speaking to your doctor so they can advise you on the best exercises for you based on your health and any other specific needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re curious about the <\/span><b>best way to lose postpartum belly fat,<\/b><span style=\"font-weight: 400;\"> check out this article to learn the safest way to approach this issue.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Can_I_Start_Core_Exercises_After_Birth\"><\/span><b>When Can I Start Core Exercises After Birth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most women can start doing core exercises 6 weeks after giving birth, as long as they\u2019ve been cleared to do so by their doctor. Note that this timeline is dependent on various factors such as type of delivery, any complications, and individual recovery (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9528725\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you had a c-section, you may need to wait a little bit longer before you start any abdominal exercises. If you&#8217;re not sure whether or not you&#8217;re ready to start exercising, it&#8217;s best to check with your doctor first.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/quad-focused-exercises\/\">Quad-Focused Exercises: Build Stronger, More Defined Legs<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Precautions_for_Postpartum_Workout\"><\/span><b>Safety Precautions for Postpartum Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few safety precautions you should keep in mind when doing any type of postpartum workout:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Get_the_Go-Ahead_from_Your_Doctor\"><\/span><b>Get the Go-Ahead from Your Doctor<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Always check with your doctor before you start any type of exercise program, particularly if you&#8217;ve had a c-section.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Start_Slow\"><\/span><b>Start Slow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Don&#8217;t try to do too much too soon. Start with just a few minutes of exercise each day and gradually increase the duration and intensity as you feel more comfortable.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Control_Your_Breath_and_Movement\"><\/span><b>Control Your Breath and Movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Breathing correctly is essential for any type of exercise, but it&#8217;s particularly important when you&#8217;re doing <a href=\"https:\/\/betterme.world\/articles\/easy-core-exercises\/\">core exercises<\/a>. Make sure to exhale as you engage your abdominal muscles and inhale as you release them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, make sure to move slowly and controlled throughout the entire exercise. Moving too quickly or using jerky motions can put unnecessary strain on your healing muscles and connective tissue.\u00a0<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_name\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Stop_If_You_Feel_Pain\"><\/span><b>Stop If You Feel Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Postpartum bodies are different than they were before pregnancy. You may find that certain exercises you used to do are now too difficult or cause you pain. If you feel any painful discomfort during an exercise, stop immediately and consult your doctor.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Listen_to_Your_Body\"><\/span><b>Listen to Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s generally important to listen to your body and not push yourself too hard. If you&#8217;re feeling exhausted, take a break or end your workout early.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also important to drink plenty of water and eat a healthy diet when you&#8217;re exercising. This will help your body recover more quickly and reduce injury risk.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_for_Your_Core_to_Heal_After_Pregnancy\"><\/span><b>How Long Does It Take for Your Core to Heal After Pregnancy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer to this question is a complicated one. As every woman\u2019s body is different, we can\u2019t give you an umbrella answer for this. Some women can heal and regain core strength and functionality in just a few weeks, while others may need several months and up to a year to heal and regain their pre-baby strength and functionality.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercise_Postpartum\"><img decoding=\"async\" class=\"aligncenter wp-image-69558 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4991-Best-Fitness-App-1024x640.png\" alt=\"Core Exercise Postpartum\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4991-Best-Fitness-App.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4991-Best-Fitness-App-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4991-Best-Fitness-App.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4991-Best-Fitness-App-1472x920.png 1472w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4991-Best-Fitness-App.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_do_planks_postpartum\"><\/span><strong>Can you do planks postpartum?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You shouldn\u2019t attempt traditional planks during the postpartum period as they may cause abdominal bulging, which can worsen the issue of separated abdominal muscles.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_is_my_belly_so_big_4_months_postpartum\"><\/span><strong>Why is my belly so big 4 months postpartum?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This can be due to multiple reasons. You may have excess fat, separated abdominal muscles which causes a \u2018belly pooch\u2019 and makes the belly appear big, or be dealing with excess skin. Consult your doctor to find the root cause of the issue and figure out the best ways to deal with it.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"When_is_it_too_late_to_wear_a_postpartum_belly_wrap\"><\/span><strong>When is it too late to wear a postpartum belly wrap?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While sources state how soon you should wear a belly wrap &#8211; some say that you can start as soon as 2 weeks after delivery &#8211; there is no clear information on when it\u2019s considered too late to wear one. Consult your doctor regarding when it\u2019s best to start wearing one and if you\u2019re already past the day when the wrap would be effective.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"When_can_I_do_squats_after_giving_birth\"><\/span><strong>When can I do squats after giving birth?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It\u2019s generally advisable to wait until the 6-week mark after a vaginal birth before you engage in exercise (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9528725\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re thinking about starting before this period is up, please speak to your doctor to avoid any complications.<\/span><\/p>\n\n<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercise_Postpartum\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70040\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6-1472x920.png 1472w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doing core exercises is a great way to help tighten your midsection after pregnancy. Remember that it&#8217;s important to start slowly and gradually increase the intensity of your workouts as you become stronger. If you have any questions or concerns about starting an exercise program, make sure to talk to your doctor before you start.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Caring for your body after having a baby is essential for your health and self-esteem. No new mother wants a saggy belly, but sometimes it feels like that&#8217;s all you&#8217;re left with after pregnancy and childbirth. The good news is that you can do plenty of things to get your body back into shape, including [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":72986,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-46751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Core Exercises Postpartum: How to Tighten Your Midsection After Pregnancy - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for some \u2605 CORE EXERCISE POSTPARTUM \u27a4 to help tighten your midsection after pregnancy? Check out this article to see what exercises you can do and get some safety tips.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Core Exercises Postpartum: How to Tighten Your Midsection After Pregnancy\" \/>\n<meta property=\"og:description\" content=\"Are you looking for some \u2605 CORE EXERCISE POSTPARTUM \u27a4 to help tighten your midsection after pregnancy? Check out this article to see what exercises you can do and get some safety tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-16T19:02:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/core-exercise-postpartum-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"Core Exercises Postpartum: How to Tighten Your Midsection After Pregnancy\",\"dateModified\":\"2025-05-16T19:02:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/\"},\"wordCount\":2595,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/core-exercise-postpartum\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/core-exercise-postpartum.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Caring for your body after having a baby is essential for your health and self-esteem. No new mother wants a saggy belly, but sometimes it feels like that's all you're left with after pregnancy and childbirth.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercise_Postpartum\\\"><img class=\\\"aligncenter size-large wp-image-70039\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5-1024x640.png\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The good news is that you can do plenty of things to get your body back into shape, including core exercises postpartum. A common misconception is that abs are best worked with crunches and sit-ups, but this isn't necessarily true.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When it comes to postpartum core exercises, it's important to focus on rebuilding the deep abdominal muscles that support your spine. 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