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Postpartum Core Recovery Guide

Postpartum Core Recovery

A Safe, Step-by-Step Guide to Rebuilding Strength

Note: Please consult your doctor before starting. If you experience pain, heavy bleeding, or "coning" of the abdomen, stop and consult a Pelvic Floor Physical Therapist.

Stage 1: Reconnection (Weeks 0-6)

Focus on the "Internal Corset" and breathwork.

1. Diaphragmatic "Core" Breath

[Visual: Person lying on back, one hand on chest, one on belly.
Arrow showing belly rising on inhale, falling on exhale.]
  • Step 1: Lie on your back with knees bent.
  • Step 2: Inhale through your nose; let your belly and ribs expand fully.
  • Step 3: Exhale through pursed lips. As you blow out, gently "zip up" your pelvic floor and pull your belly button toward your spine.
  • Repetitions: 5-10 breaths, twice daily.

2. Pelvic Tilts

[Visual: Person on back. Small arrow showing pelvis tilting
to flatten the lower back against the floor.]
  • Step 1: Start in the same position as the breathwork.
  • Step 2: Exhale and engage your core (Stage 1 Breath).
  • Step 3: Use your abs to tilt your pelvis back, pressing your lower back flat into the floor.
  • Step 4: Inhale to return to a neutral (slight arch) position.

Stage 2: Stability (Weeks 6-12)

Moving the limbs while keeping the spine still.

3. Heel Slides

[Visual: On back. One leg bent, the other sliding out straight
while maintaining a flat back.]
  • Step 1: Lie on your back, knees bent.
  • Step 2: Exhale and engage your core.
  • Step 3: Slowly slide one heel forward until the leg is straight. Do not let your back arch off the floor.
  • Step 4: Inhale and slide back. Repeat on the other side.

4. Modified Dead Bug

[Visual: On back. Legs at 90 degrees (tabletop).
One toe tapping the floor.]
  • Step 1: Lift legs into "tabletop" position (knees over hips).
  • Step 2: Exhale and slowly lower one foot to tap the floor.
  • Step 3: Keep your core tight so your back doesn't move.
  • Step 4: Inhale to lift the leg back up.

Stage 3: Strengthening (Weeks 12+)

5. Bird-Dog

[Visual: On all fours. Right arm and left leg extended straight out.]
  • Step 1: Start on hands and knees.
  • Step 2: Exhale and extend your opposite arm and leg (e.g., Right arm, Left leg).
  • Step 3: Keep your hips level—don't let them tip to the side.
  • Step 4: Return to center and switch.

Created for your postpartum journey. Listen to your body.

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