Welcome back to our postpartum fitness series. In Part 1, we covered the foundations: when to start, getting medical clearance, understanding your changed body, and the crucial role of the pelvic floor. Now it's time to get practical. In this article, we'll dive into specific exercises that are safe and effective for the postpartum body.
Before we begin, a quick reminder: this article is for women who have received medical clearance to exercise. If you haven't had your postpartum checkup yet, or if you're experiencing symptoms like incontinence or pelvic pain, please consult with your healthcare provider before starting any exercise program.
Understanding Diastasis Recti
Before we talk about exercises, we need to talk about diastasis recti (often called DR or DRA). As mentioned in Part 1, this is the separation of the rectus abdominis muscles that occurs during pregnancy. Almost all women have some degree of separation by the end of pregnancy; the question is whether it resolves naturally or needs rehabilitation.
How to Check for Diastasis Recti
You can do a simple self-check at home:
- Lie on your back with your knees bent and feet flat on the floor
- Place your fingers horizontally across your belly button
- Slowly lift your head and shoulders off the floor (like the beginning of a crunch)
- Feel for a gap between the two sides of your abdominal muscles
- Note both the width (how many fingers fit in the gap) and the depth (how far your fingers sink before hitting resistance)
A gap of 1-2 finger widths that feels firm and shallow is generally considered normal. A gap of more than 2-3 finger widths, or one that feels deep and soft, may indicate a significant diastasis that needs rehabilitation before progressing to more demanding core exercises.
What This Means for Your Workouts
If you have significant diastasis recti, certain exercises can make it worse. The movements to avoid include:
- Traditional crunches and sit-ups
- Planks (until you've built foundation strength)
- Any exercise that causes your belly to "dome" or "cone" (bulge outward along the midline)
- Heavy lifting without proper core engagement
- Exercises that twist the spine under load
Instead, the focus should be on exercises that draw the abdominal wall inward and together, strengthening the deep core muscles that support the separated rectus abdominis.
Core Rehabilitation Exercises
These exercises form the foundation of postpartum core recovery. Master them before moving on to more challenging movements.
Exercise 1: Diaphragmatic Breathing
This isn't just breathing; it's the foundation of core function. Your diaphragm and pelvic floor work together like a piston. Proper breathing retrains this coordination.
How to do it: Lie on your back with knees bent. Place one hand on your chest and one on your belly. Breathe in through your nose, allowing your belly to rise (your chest should stay relatively still). As you breathe out through your mouth, feel your belly fall naturally. Practice for 5 minutes daily.
The postpartum connection: As you exhale, gently engage your pelvic floor (lift and squeeze). As you inhale, consciously relax it. This coordinates breath with core function.
Exercise 2: Transverse Abdominis Activation
The transverse abdominis (TVA) is your deepest core muscle, wrapping around your midsection like a corset. Strengthening it supports your spine and helps close diastasis recti.
How to do it: Lie on your back with knees bent. Take a breath in. As you exhale, gently draw your belly button toward your spine without flattening your back or tilting your pelvis. Imagine you're zipping up tight jeans. Hold for 5-10 seconds while breathing normally, then release. Repeat 10 times.
Progression: Once you can do this lying down, try it seated, then standing, then while doing daily activities.
Exercise 3: Heel Slides
This exercise challenges your core stability while keeping the spine in a safe position.
How to do it: Lie on your back with knees bent and feet flat. Engage your TVA (belly button toward spine). Keeping your core engaged, slowly slide one heel along the floor until your leg is extended, then slide it back. Your lower back should stay stable and not arch. Alternate legs for 10 reps per side.
What to watch for: If your back arches or your belly domes, the movement has gone too far. Reduce the range of motion.
Exercise 4: Dead Bug (Modified)
The dead bug is excellent for core stability, but the standard version may be too challenging initially. Here's a modified version.
How to do it: Lie on your back with your knees bent at 90 degrees, shins parallel to the ceiling, and arms reaching toward the ceiling. Press your lower back into the floor. Slowly lower one foot toward the floor (keeping the knee bent) while keeping your back flat. Return to start and repeat on the other side. Do 8-10 reps per side.
Progression: As you get stronger, lower the leg further. Eventually, extend the leg fully and add the opposite arm reaching overhead.
Exercise 5: Glute Bridges
Strong glutes support your pelvis and lower back, reducing strain on your core. Glute bridges are safe for most postpartum women.
How to do it: Lie on your back with knees bent and feet flat, hip-width apart. Engage your core and pelvic floor as you exhale. Press through your heels to lift your hips until your body forms a straight line from knees to shoulders. Hold for a second, then lower slowly. Repeat 12-15 times.
What to watch for: Don't arch your back at the top. The power should come from your glutes, not your lower back.
Exercise 6: Bird Dog (Modified)
This exercise trains core stability while your limbs move, which is how you use your core in real life.
How to do it: Start on hands and knees with a neutral spine. Engage your core without moving your back. Slowly extend one arm forward. Return to start. Slowly extend the opposite leg back. Return to start. Do 8 reps of each.
Progression: Once you can do arms and legs separately with perfect form, try extending opposite arm and leg at the same time.
Lower Body Exercises
Strong legs support your entire body and make carrying your baby easier. These exercises are generally safe for postpartum women who have been cleared for exercise.
Squats
The squat is a fundamental movement pattern that you do every day (sitting down, picking things up). Strengthening it improves function and reduces injury risk.
How to do it: Stand with feet shoulder-width apart. Engage your core and pelvic floor. Push your hips back and bend your knees to lower your body, as if sitting into a chair. Go as low as you can while keeping your heels on the floor and your chest up. Push through your heels to stand. Start with 10-12 reps.
Modification: Squat to a chair or couch if going low is difficult.
Split Squats
Split squats work one leg at a time, improving balance and addressing any strength imbalances.
How to do it: Stand with one foot about 2-3 feet in front of the other. Lower your back knee toward the floor while keeping your front knee aligned over your ankle. Push through your front heel to rise. Do 10 reps per leg.
Wall Sit
An isometric exercise that builds leg endurance without dynamic movement.
How to do it: Stand with your back against a wall. Slide down until your thighs are parallel to the floor (or as close as comfortable). Hold for 20-30 seconds. Rest and repeat 3 times.
Upper Body Exercises
New moms spend a lot of time holding, feeding, and carrying their babies. Strong upper body muscles make these tasks easier and reduce aches and pains.
Wall Push-Ups
A gentler version of the push-up that's appropriate for early postpartum recovery.
How to do it: Stand arm's length from a wall. Place your hands on the wall at shoulder height and width. Bend your elbows to bring your chest toward the wall, keeping your body in a straight line. Push back to start. Do 10-15 reps.
Progression: Move to incline push-ups on a couch or bench, then to knee push-ups, then to full push-ups.
Bent-Over Rows
Strengthens your back muscles, which are crucial for posture and carrying your baby.
How to do it: Stand with feet hip-width apart, holding a weight in each hand (water bottles work great to start). Hinge at your hips, pushing your bottom back, until your torso is at about 45 degrees. Let your arms hang down. Pull the weights up toward your ribs, squeezing your shoulder blades together. Lower with control. Do 10-12 reps.
Shoulder External Rotation
Counteracts the rounded-forward shoulder posture that comes from feeding and holding your baby.
How to do it: Stand with your elbows bent at 90 degrees and tucked into your sides. Hold a resistance band or light weights. Keeping your elbows at your sides, rotate your forearms outward, squeezing your shoulder blades together. Return to start. Do 15 reps.
Sample Beginner Postpartum Workout
Here's how to put these exercises together into a workout. Do this 2-3 times per week, with at least one day of rest between sessions.
Warm-up (3-5 minutes):
- Diaphragmatic breathing: 2 minutes
- Gentle walking in place or around the room: 2-3 minutes
Core (about 5 minutes):
- TVA activation: 10 reps, hold 5-10 seconds each
- Heel slides: 10 reps per side
- Modified dead bug: 8 reps per side
- Glute bridges: 12-15 reps
Lower Body (about 5 minutes):
- Squats: 10-12 reps
- Split squats: 10 reps per leg
- Wall sit: 3 holds of 20-30 seconds
Upper Body (about 5 minutes):
- Wall push-ups: 10-15 reps
- Bent-over rows: 10-12 reps
- Shoulder external rotation: 15 reps
Cool-down:
- Gentle stretching: 3-5 minutes
Signs You're Progressing Too Fast
Listen to your body. If you experience any of these warning signs, scale back and consult with your healthcare provider:
- Leaking urine during exercise
- Feeling of heaviness or pressure in your pelvis
- Belly doming or coning during movements
- Lower back pain during or after exercise
- Increased bleeding (if still in the postpartum bleeding phase)
- Extreme fatigue that doesn't improve with rest
- Pain at C-section incision site
These signs don't mean you can never exercise; they mean you need to modify your approach. Exercise should challenge you, but it shouldn't cause pain or dysfunction.
Looking Ahead to Part 3
In Part 3 of this series, we'll cover how to progress your workouts over time, strategies for maintaining momentum with a baby, and the often-overlooked importance of self-care in your fitness journey. We'll also discuss when and how to return to higher-impact activities like running and jumping.
For now, focus on mastering these foundational exercises. Build the habit of consistent movement, even if it's just 15-20 minutes a few times per week. Quality matters more than quantity, and patience will serve you better than intensity.
You're doing amazing. Every rep, every breath, every moment you invest in your health is building a stronger foundation for you and your family.