The Best Postpartum Ab Workout to Rebuild Strength
- Chelsey
- Jun 14, 2025
- 2 min read
This 15-minute circuit is designed to gently wake up your core and build deep abdominal strength. No equipment needed—just a yoga mat and your breath.
Warm-Up: 3 Minutes
Diaphragmatic Breathing (2 min)
Lie on your back with knees bent. Inhale deeply through your nose, letting your belly rise. Exhale slowly through your mouth, pulling your belly button gently toward your spine.
Pelvic Tilts (1 min)
Lie on your back with feet flat. Inhale to prepare, then exhale and gently tilt your pelvis so your lower back presses into the floor. Hold 3 seconds, release.
Core Rebuild Circuit: 3 Rounds
1. Heel Slides – 10 each leg
Lie on your back with knees bent. Inhale, then exhale and slowly slide one heel out, keeping your core gently engaged. Bring it back and switch.
2. Dead Bug (Modified) – 10 each side
Lie on your back with arms extended to the ceiling and knees bent at 90 degrees. Inhale, then exhale as you lower opposite arm and leg toward the floor. Keep your back flat. Return to start and switch.
3. Glute Bridge – 15 reps
Lie on your back with knees bent. Exhale and lift your hips off the ground, engaging glutes and core. Pause at the top, lower down slowly.
4. Bird Dog – 10 each side
On hands and knees, extend opposite arm and leg while keeping hips square. Exhale as you reach, inhale as you return. Focus on balance and core control.
5. Side-Lying Leg Lifts – 10 each side
Lie on your side, legs stacked. Keep your core gently engaged and lift the top leg without tilting your torso back. Works obliques and pelvic stability.
Cool Down: 2 Minutes
Repeat diaphragmatic breathing and add gentle spinal twists or child’s pose to relax the low back.
Tips for Success
Skip crunches, planks, and high impact moves until you’ve built your foundational strength.
Check for coning or bulging at your midline during exercises. If you see this, scale back and focus on breathing and alignment.
Add pelvic floor work! Think of your core and pelvic floor as teammates—they work better when trained together.
Progress, Not Pressure
Your core won’t feel the same right away—and that’s okay. Give your body grace, listen to its signals, and celebrate small wins: better posture, less back pain, feeling strong when you carry your baby. All of it counts.
You’re not just rebuilding abs—you’re reconnecting with your strength. And you’re doing amazing.
