Being pregnant and giving birth is one of the most profound physical transformations a woman’s body can experience. After pregnancy and delivery, many new mothers notice changes like core weakness, abdominal separation (diastasis recti), or pelvic floor symptoms such as leaking, heaviness, or discomfort. All very natural and no cause for real concern.
The good news? You can gently rebuild strength and function, right here in the comfort of your home. This short guide walks you through safe, research-backed exercises to reconnect with your pelvic floor and deep abdominal muscles in the postpartum period. I’ll also share some podcasts I found insightful postpartum.
Disclaimer: This guide is for your information. If you have medical concerns and issues, please contact your physician or see a physical therapist for treatment.
Why Postpartum Physical Therapy Matters
Studies consistently show the benefits of early, gentle rehabilitation. Seek physical therapists that focus on the following aspects:
- Pelvic floor physical therapy (PFPT) improves symptoms like incontinence and prolapse, boosting postpartum quality of life (PMC 2024 Study).
- Core stabilization exercises support recovery from diastasis recti, improving trunk control and reducing pain (PMC 2024 Review). Unfortunately, our trunk and core control is the center of the majority of our mobility like walking, climbing stairs, getting in and out of bed or a car. Our core weakens significantly through pregnancy but even more so after a c-section.
- Combining pelvic floor and deep abdominal training offers the strongest evidence for restoring function and preventing long-term issues (BMC Women’s Health 2025).
When to Start
You can begin gentle exercises as soon as you feel ready, often within the first 1–2 weeks postpartum, as long as you:
- Experience no pain, pressure, or bleeding beyond expected recovery
- Avoid straining or breath-holding also known as valsalva. Take slow deep breaths through everything.
- Listen to your body and rest as needed. “No pain, no gain” does not apply here.
💬 If you had a cesarean birth or complications, consult your OB or pelvic health physical therapist before starting. They will usually clear you when your incision is healed.
Foundation: Breath and Connection
Start with diaphragmatic breathing, your most powerful early exercise. We were already doing this in the birthing phase so lets continue in the recovery phase. Not only is breathing important in healing and physical therapy but it also helps to regulate emotions. It is a powerful tool in calming your nervous system while you’re in the 4th trimester or handling life at this stage.
- Lie on your back with knees bent.
- Inhale through your nose, letting your belly and ribs expand. Think of a balloon filling up with air.
- Exhale slowly, gently drawing your belly in and lifting the pelvic floor (imagine stopping the flow of urine).
- Relax fully between reps.
🧘♀️ Do this for 5–10 breaths several times per day. It reconnects your core and pelvic floor while improving circulation and calm. Try incorporating it into daily activities such as driving, when you’re waiting somewhere, right before bed or even right before getting out of bed.
Safe Postpartum Exercises (Weeks 0–6+)
| Exercise | How to Do It | Reps |
| Pelvic Floor Contract & Relax (Kegels) | Inhale, relax. Exhale, gently lift the pelvic floor. Pretend your squeezing a blueberry in and up with vagina. | 8–10 reps, 2–3x/day |
| Pelvic Tilt | Lie on your back, knees bent. Exhale, flatten back gently to the floor. If you need a better cue, place your hand on the small of your back. You’re trying to sandwich your hand into the floor. | 10–15 reps |
| Abdominal Bracing | Exhale, gently “zip up” lower belly (transverse abdominis). Hold 5 seconds. If you need a visual, pretend someone is about to punch you in the stomach, brace yourself.Progression: increase hold time. | 10 reps |
| Heel Slides | Brace core, slowly slide one heel outward, return.Progression: heel slides while bridging engaging in your glutes and pelvic floor. | 10 reps per side |
| Supine Marches | Brace core, lift one foot a few inches, alternate sides. Progression: complete in a bridge formation. | 10 reps per side |
| Glute Bridge | Engage core, lift hips gently while exhaling.Progression: bridge and hold while breathing. | 8–12 reps |
⚠️ Avoid traditional crunches, planks, or twisting movements early on, these can increase abdominal pressure and worsen separation.
Resources
Demonstration Videos
- Postpartum Abs & Pelvic Floor Safe Workout (Sarah Duvall)
- Diastasis Recti Safe Core Exercises – Physical Therapist Demo
Podcasts
🟩Green Flags:
- While rest is important after birth, no matter the method, it is important to get out of bed. I couldn’t go up the stairs after my c-section, so I lived out of my living room/sofa for the first 2 months of my recovery. Despite the new temporary living arrangement, I got up and walked outside daily even if it’s to the car and back.
- Stay hydrated- I don’t drink a whole lot of water to begin with but I made it a point to stay hydrated on pressed veggie and fruit juices I made as well as bone both.
- Movement will improve circulation thus decrease swelling.
- You should feel improvement in about a week of completing these exercises. Maybe even sooner.
- The exercises are fairly simple and can be done in little time. Set aside 5-10 minutes daily to focus on yourself and your well being. This will set you up with a self-care habit as you navigate parenthood.
🟥 Red Flags: When to Pause or Seek Help
Stop or modify exercises if you notice:
- Vaginal heaviness or bulging
- Sharp pain or bleeding
- Increased urinary leakage
- Core “doming” or bulging at the midline
📞 Consult a pelvic health physical therapist for a personalized evaluation if symptoms persist past 6-8 weeks with no PT intervention.
Key Takeaways
- Gentle movement is safe and beneficial in early postpartum recovery
- Focus on breath, control, and awareness before intensity
- Progress slowly and honor your body’s timeline
- PT-guided rehab helps prevent chronic pelvic floor dysfunction and rebuilds confidence
Final Thoughts
Postpartum healing is more than just “getting your body back”, it’s about reconnecting with your body in its new form. Building strength from the inside out and celebrating resilience because you literally gave birth to a human being.
Small, consistent steps create lasting change. Give yourself grace, seek professional support, and remember: your body is powerful, wise, and capable of healing. You are not alone in this journey. Give yourself time. Give yourself patience. Your body brought life into this world. How amazing is that?!
Check out my other blog post navigating postpartum and stay tuned for my Mom Burn Out Recovery workbook.
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