5 Postpartum Pilates Core Recovery Exercises for New Moms

This postpartum Pilates core recovery routine helps heal separation… Also try our 10-minute Pilates for busy parents. New to Pilates? Start with these beginner-friendly exercises.

68% of new mothers struggle with diastasis recti after pregnancy. Unlike unsafe crunches, postpartum Pilates core recovery exercises actively heal abdominal separation while strengthening pelvic floor muscles. This evidence-based 15-minute routine:

• ✅ Reduces diastasis recti gap by 37% in 6 weeks (see study)
• ✅ Safe for C-section recovery (start 8-10 weeks postpartum)
• ✅ Can be done during baby’s naptime (try pairing with our 15-minute full-body routine)

Postpartum Core Recovery Step 1: Check for Ab Separation

Before starting postpartum Pilates core recovery, assess your diastasis recti:

1. Lie on back with knees bent
2. Place index/middle fingers above belly button
3. Lift head slightly – gap wider than 2 fingers indicates DR

Pro Tip: Check at 3 points: above navel, at navel, below navel.
If you’re new to core recovery, our beginner Pilates guide explains proper form.

5 Postpartum Pilates Core Recovery Exercises

1. Pelvic Floor Breathing 🌬️ (Foundation of Core Recovery)

Why It Works: Re-educates core/pelvic floor coordination without intra-abdominal pressure. This exercise is crucial for postpartum recovery as it helps in reconnecting the core and pelvic floor muscles, which is essential for overall stability and strength:refs[1-23].

1. Lie supine with knees bent, feet flat
2. Hands on lower ribs
3. Inhale: Expand ribs laterally (no belly rising)
4. Exhale: Gently lift pelvic floor (imagine stopping urine flow)
5. Repeat 10x

Postpartum Tip: Practice during breastfeeding sessions for consistency.

2. Heel Slides for Transverse Abdominis Activation 🦵

A 2022 clinical trial showed 72% of participants reduced DR gap using this move. This exercise is particularly beneficial for postpartum recovery as it targets the transverse abdominis, which helps in closing the diastasis recti gap and improving overall core strength:refs[3-22].

1. Start position same as pelvic breathing
2. Exhale: Slowly slide right heel away
3. Stop if back arches or core bulges
4. Inhale: Return to start
5. Alternate sides x8

3. Kegels for Pelvic Floor Strengthening

Why It Works: Strengthens pelvic floor muscles, improving bladder control and supporting pelvic organs. Kegels are essential for postpartum recovery as they help in rebuilding the pelvic floor muscles, which are crucial for core stability and preventing issues like urinary incontinence:refs[5-24].

1. Sit or lie comfortably
2. Tighten pelvic floor muscles (as if stopping urine flow)
3. Hold for 3-5 seconds, then release
4. Repeat 10-15 times

Postpartum Tip: Incorporate Kegels into your daily routine, such as during breastfeeding or while sitting at your desk.

4. Bridging for Glute and Hamstring Strengthening

Why It Works: Strengthens glutes and hamstrings, which support the pelvic floor and lower back. Bridging is important for postpartum recovery as it helps in rebuilding strength in the glutes and hamstrings, which are essential for overall stability and support of the pelvic floor and lower back:refs[7-29].

1. Lie on your back with knees bent, feet flat on the floor
2. Engage core and lift hips toward the ceiling
3. Hold for 2-3 seconds, then lower
4. Repeat 10-15 times

Postpartum Tip: Focus on engaging your core and glutes throughout the movement to maximize benefits.

5. Cat-Cow Stretch for Spine Mobility

Why It Works: Improves spinal flexibility and mobility, which is beneficial for postpartum recovery as it helps in relieving tension in the back and improving overall posture:refs[9-28].

1. Start on hands and knees
2. Inhale, arch back (cow pose)
3. Exhale, round spine (cat pose)
4. Repeat for 1-2 minutes

Postpartum Tip: Perform this stretch gently and slowly, focusing on your breath and the movement of your spine.

6. Side-Lying Leg Lifts for Hip and Glute Strengthening

Why It Works: Targets the outer thighs, hips, and glutes, which are crucial for stabilizing the pelvis and improving overall posture. This exercise is beneficial for postpartum recovery as it helps in strengthening the hips and glutes, which are essential for maintaining proper alignment and preventing lower back pain:refs[11-21].

1. Lie on your side with legs extended
2. Support your head with your arm or a pillow
3. Lift top leg as high as possible without rotating hips
4. Lower and repeat 10-15 times
5. Switch sides

Postpartum Tip: Keep your hips stacked and core engaged throughout the movement to ensure proper form and maximize benefits.

7. Plank for Core and Back Strengthening

Why It Works: Engages the entire core, including the abdominals, lower back, and hips. Planks are essential for postpartum recovery as they help in strengthening the core and improving overall stability and posture:refs[13-26].

1. Start on hands and knees
2. Extend legs behind you, balancing on toes
3. Keep body in a straight line from head to heels
4. Hold for 20-30 seconds, then rest
5. Repeat 3-5 times

Postpartum Tip: Start with shorter holds and gradually increase the duration as you gain strength. Modify by lowering knees to the ground if needed.

8. Clamshells for Hip Stability and Glute Activation

Why It Works: Targets the gluteus medius, which is crucial for hip stability and preventing knee and lower back pain. Clamshells are beneficial for postpartum recovery as they help in activating the glutes and improving overall hip stability and strength:refs[15-27].

1. Lie on your side with knees bent at a 45-degree angle
2. Keep feet together and lift top knee as high as possible
3. Lower and repeat 10-15 times
4. Switch sides

Postpartum Tip: Keep your hips stable and avoid rotating your pelvis during the movement to ensure proper form and maximize benefits.

Postpartum Core Recovery: 2-Week Starter Plan

Postpartum Pilates Core Recovery FAQs