Top 4 Postpartum Exercises to Strengthen Your Core

Top 4 Postpartum Exercises to Strengthen Your Core

The journey of motherhood is a beautiful transformation filled with joy and challenges. One of the significant changes many new moms experience is in their core strength. Pregnancy stretches and weakens core muscles, and postpartum recovery is essential for regaining strength, improving posture, and enhancing overall well-being. In this blog post, we’ll explore four effective postpartum exercises that specifically target your core: the Shoulder/Glute Bridge, Beast Hold, Bird Dog, and Bridged Leg Raise. These exercises are safe, effective, and can be done at home with minimal equipment.

1. Shoulder/Glute Bridge


The Shoulder/Glute Bridge is a fantastic exercise that targets the glutes, lower back, and core while helping to stabilize the pelvis. This exercise is especially beneficial for new moms as it aids in rebuilding core strength after childbirth.

How to Do It:
1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Your arms should be at your sides, palms facing down.
2. Engage your core and squeeze your glutes as you lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.
3. Hold the position for a few seconds, then lower your hips back down to the starting position.
4. Repeat for 10-15 repetitions, focusing on engaging your core and glutes throughout the movement.

2. Beast Hold


The Beast Hold is a dynamic stability exercise that engages the entire core while also enhancing shoulder stability. It’s a great way to build strength without putting too much pressure on the abdominal muscles.

How to Do It:
1. Begin on all fours with your hands directly under your shoulders and knees under your hips.
2. Tuck your toes under and lift your knees off the ground just a few inches, keeping your back flat and core engaged.
3. Hold this position for 20-30 seconds while maintaining steady breathing. Focus on keeping your core tight and avoiding any sagging in your lower back.
4. Rest and repeat for 2-3 sets, gradually increasing the hold time as you grow stronger.

3. Bird Dog

The Bird Dog exercise is fantastic for improving balance, stability, and coordination while also targeting the core, glutes, and lower back. This exercise promotes a strong connection between your upper and lower body.

How to Do It:
1. Start on all fours, with your hands under your shoulders and knees under your hips.
2. Extend your right arm forward and your left leg back simultaneously, keeping both parallel to the ground. Engage your core to maintain balance.
3. Hold the position for a few seconds, then return to the starting position.
4. Switch sides and repeat, extending your left arm and right leg.
5. Aim for 10-12 repetitions on each side, focusing on maintaining a steady core throughout the movement.

4. Bridged Leg Raise


The Bridged Leg Raise combines the benefits of the Shoulder/Glute Bridge with added difficulty to challenge your core and glutes even further. This exercise helps improve stability and strength in the pelvic region.

How to Do It:
1. Start in the Shoulder/Glute Bridge position with your knees bent and feet flat on the floor.
2. Lift your hips towards the ceiling to form a straight line from shoulders to knees.
3. While holding the bridge position, slowly extend your right leg straight up towards the ceiling, keeping your hips level and core engaged.
4. Lower your right leg back down without touching the floor, then repeat the leg raise. Switch to the left leg after 8-10 repetitions.
5. Perform 2-3 sets on each leg, focusing on maintaining a stable bridge throughout the movement.

Conclusion

Strengthening your core postpartum is vital for recovery, improved posture, and overall physical health. The Shoulder/Glute Bridge, Beast Hold, Bird Dog, and Bridged Leg Raise are excellent exercises that help rebuild core strength safely and effectively. As you begin your postpartum fitness journey, remember to listen to your body, progress at your own pace, and consult with a healthcare provider if you have any concerns.

If you're looking for a structured program to guide you through your recovery, consider our 12-Week Core Repair Training Plan. This comprehensive plan is designed specifically for new moms and focuses on gradually rebuilding core strength while addressing common postpartum issues. With step-by-step workouts, expert tips, and modifications for all fitness levels, you'll have the support you need to regain confidence and strength as you navigate motherhood. 

Incorporating these exercises into your routine, along with our Core Repair plan, can help you achieve your fitness goals and enhance your overall well-being. Start your journey today and embrace the strength within you—happy exercising!