Rebuilding Your Core After Baby: A Step-by-Step Guide to Safe and Effective Postpartum Ab Exercises

Are you a new mom looking to strengthen your core and regain your pre-pregnancy abs?

You’re not alone.

Many women are eager to start exercising and get back in shape after giving birth. However, it’s crucial to approach postpartum ab training with caution and care to ensure a safe and effective recovery.

In this comprehensive guide, we’ll cover everything you need to know about training your abs after pregnancy.

We’ll discuss when it’s safe to start exercising, what exercises are appropriate for postpartum women, and how to create a safe and effective ab workout routine.

By the end of this article, you’ll have a clear understanding of how to safely and effectively strengthen your core muscles after pregnancy.

Whether you’re a first-time mom or a seasoned parent, this guide will provide you with the knowledge and tools you need to achieve your postpartum fitness goals.

So, let’s dive in and learn how to rebuild your abs and regain your strength after pregnancy!

image showing a womans ab muscles stating when can i do abs after pregnancy

Is It Okay / Safe To Do Ab Workouts Postpartum?

Yes, it is safe to do ab workouts after pregnancy. However, it is important that you take your time and listen to your body.

You can’t just jump right into a traditional core routine. You should always start with basic core exercises that teach you how to activate your transverse abdominis muscles.

When can I Start To do ab exercises postpartum?

In general, you can start doing gentle core and pelvic floor exercises a few days after delivery.

You should NOT do traditional ab exercises such as sit-ups or leg raises until you have been evaluated and cleared by a healthcare provider.

How soon can you do crunches after having a baby?

You should be able to do sit-ups and crunches 6-12 weeks after a vaginal delivery and at least 12 weeks after a c-section.

However, doing sit-ups and crunches might not be the best for you, right away, especially if you have diastasis recti.

Many experts argue that sit-ups are an exercise you should avoid in the postpartum.

Let’s go over the best exercises you can do after having a baby.

Safe and Effective Ab Exercises for Postpartum Women

In the early weeks after delivery, it’s essential to focus on gentle core exercises that help you reconnect with your abdominal muscles and promote healing.

Instead of traditional crunches or sit-ups, begin with basic core stabilization exercises that keep your core engaged and stable while moving your pelvis or extremities.

For the first 2-4 weeks postpartum, start with:

1. Posterior Pelvic Tilts

Lie on your back with your knees bent and feet flat on the floor. Focus on bringing your belly button down towards the floor by flattening the curve in your lower back. Hold for a 3-count and release.

2. Diaphragmatic Breathing

Lie down or sit up comfortably. Take a deep breath, expand your belly outward and to the sides. Then exhale slowly and completely, engaging your core muscles at the end position. Hold for a 3 count.

brittany doing deep diaphragmatic breathing

As you become more comfortable with these exercises and receive clearance from your healthcare provider (usually around 6-12 weeks after a vaginal delivery or 12-16 weeks after a c-section), you can progress to more advanced core exercises:

3. Modified Plank

Start on an elevated surface like a table or countertop.

Keep your abs engaged and your back straight. Hold for 15-30 seconds.

brittany performing a modified plank with elbows elevated on a box

To modify further, bend one knee and rest it on the floor while keeping the other leg extended.

brittany performing a plank with one knee bent on the floor

4. Bird Dogs

Start on your hands and knees with your back straight.

Extend one arm forward and the opposite leg back, engaging your core.

Hold for 3-5 seconds, then return to the starting position. Repeat on the other side.

5. Dead Bug

Lie on your back with your knees bent towards your chest and your arms extended towards the ceiling.

Perform a posterior pelvic tilt, then extend one arm overhead and the opposite leg towards the floor.

Hold for 3-5 seconds, then return to the starting position. Repeat on the other side.

6. Lying Knee Drops

Lie on your back with your knees bent towards your chest.

Perform a posterior pelvic tilt, then slowly lower one leg towards the floor without touching your heel to the ground.

Return to the starting position and repeat on the other side.

Remember to listen to your body and stop any exercise that causes pain or discomfort.

If you experience persistent discomfort or have concerns about your postpartum recovery, consult your healthcare provider or a postpartum fitness specialist for guidance.

What ab exercises Should You avoid postpartum?

In general, you should avoid any ab exercise that places a lot of outward pressure on your abdominal wall, or involves a lot of bending or twisting.

These include:

Sit-ups
Russian twists
Full planks
Oblique side bends

Instead, you should focus on strengthening the obliques and transverse abdominis with stabilization exercises.

It can take anywhere from 6 weeks to 6 months for your abdominal muscles to completely heal after pregnancy.

Pelvic Floor Exercises

In addition to gentle core exercises, it’s crucial to focus on strengthening your pelvic floor muscles in the postpartum period.

Pelvic floor exercises, such as Kegels, can help prevent incontinence, support your pelvic organs, and improve overall core stability.

To learn more about pelvic floor exercises and how to perform them correctly, check out my comprehensive guide: The best exercises to strengthen your pelvic floor after delivery.

What are the 3 Main Ab Muscles (Basic Anatomy)

Your abdominal muscles are made up of three main muscle groups that work together to support your core and allow you to move your body.

1. Rectus Abdominis (The “Six-Pack” Muscle)

This is the most well-known ab muscle, located at the front of your stomach.
It helps you bend forward and stabilize your spine.
The muscle is divided into eight sections, separated by connective tissue.

2. Obliques (The Side Muscles)

These muscles are located on the sides of your rectus abdominis.
They help you rotate your torso and bend sideways.
There are two types of obliques: internal and external.

3. Transverse Abdominis (The “Corset” Muscle)

This is the deepest abdominal muscle, located beneath the rectus abdominis and obliques.
It wraps around your entire midsection, acting like a corset.
It helps to compress your abdomen and stabilize your spine.

Each of these muscle groups plays a crucial role in supporting your core and allowing you to perform various movements.

By understanding the basic anatomy of your abs, you can better appreciate the importance of strengthening these muscles after pregnancy.

image showing a womans abodminal muscles stating: abdominal muscles are made up of 3 main muscle groups: tranverse abdominis, obliques, rectus abdominis

How pregnancy and childbirth affect your abdominal muscles

What happens to your abs during pregnancy?

As your uterus expands to accommodate your growing baby, your abdominal muscles stretch.
The rectus abdominis, obliques, and transverse abdominis all stretch to make room for the growing uterus.
This stretching can weaken your abdominal muscles, making them less effective at supporting your core.
In some cases, the rectus abdominis may separate along the midline, a condition called diastasis recti.

What happens to your abs after pregnancy?

After delivery, your uterus will still be enlarged, and it can take several weeks for it to return to its pre-pregnancy size.
Your stretched abdominal muscles will not immediately return to their original strength and position.
Diastasis recti, if present, can persist after delivery and may require specific exercises to help close the gap.
It’s essential to give your body time to heal and recover before starting any intense abdominal exercises.
Gentle core exercises, such as diaphragmatic breathing and pelvic tilts, can be started early on to help re-engage your core muscles.

A Safe Postpartum Ab Workout For New Moms

As with all workouts, you do not need to do them every day to see results.

Here is my postpartum ab workout you can follow as long as you are 6 weeks since your delivery and have had clearance from your provider.

Workout 1

Exercise	Sets	Repetitions
Posterior Pelvic Tilts	1-4	4-6
Diaphragmatic Breathing	1-4	4-6
Modified Plank	1-4	15-30 sec
Dead Bug	1-4	4-6 per side

Workout 2

Exercise	Sets	Repetitions
Posterior Pelvic Tilts	1-4	4-6
Diaphragmatic Breathing	1-4	4-6
Bird Dogs	1-4	4-6 per side
Lying Knee Drops	1-4	4-6 per side

Start by doing 1 set of all four exercises for one week.

If that goes well, and you aren’t in any pain or discomfort, add a second set of all four exercises the following week.

Gradually increase the number of sets you do on a weekly basis until you can do 3-4 sets of each exercise.

Similarly, once you can do 3-4 sets per exercise, add an additional repetition or second to each movement.

How Long Does It Take For Abdominal Muscles To Heal After Pregnancy?

It depends on the mode of delivery (vaginal vs cesarean), the degree of diastasis recti you may have, and your pre-pregnancy core strength.

image stating strengthening your core pre pregnancy reduces the risk of diastasis recti by 35%

If you maintained an exercise routine while you were pregnant, then your core might heal faster than average.

Nevertheless, I still recommend that you start with diaphragmatic breathing and posterior pelvic tilts in the beginning.

Let’s go over the anatomy of these muscles in more detail.

Don’t Forget To Get This Entire Workout & Post in PDF Format! Click here to get it now!

What Are The Benefits of Strengthening Your Abs Postpartum?

Even if you never exercised, it’s still a good idea to work out your abs postpartum.

Here are a few more reasons why.

You will be doing a lot of lifting (despite us telling you to avoid any heavy lifting.) Lifting your baby from the floor, from a car seat, or out of a crib.

A strong core can help ensure that your spine stays stable during these movements. This can help prevent muscle strains that lead to low back pain and neck pain.

Here are a few other things you should consider when doing ab exercises after your delivery.

A strong core postpartum can also help restore your posture. Pregnancy will naturally cause a shift of your pelvis known as anterior pelvic tilt.

By training your abs, you can help realign your pelvis and further reduce your risk of muscle injury and lower back pain.

Lastly, strengthening your core can help improve the changes that happen to your abs during and after pregnancy.

Final Words On Postpartum Ab Training

Congratulations on taking the first step towards regaining your core strength after pregnancy!

Remember, the journey to rebuilding your abs is a gradual process that requires patience, consistency, and self care.

Begin with gentle core exercises like diaphragmatic breathing and pelvic tilts, and gradually progress to more challenging moves as your strength and endurance improve.

If you have any concerns about your postpartum recovery or experience symptoms of diastasis recti, don’t hesitate to seek guidance from a qualified healthcare professional or a postpartum fitness specialist.

They can provide personalized recommendations and help you modify your workout plan to suit your unique needs and goals.

Remember, every mother’s postpartum journey is different, so be kind to yourself and celebrate your progress along the way.

By prioritizing your core health and making time for regular ab workouts, you’ll be well on your way to rebuilding your strength, improving your posture, and feeling more confident in your post-baby body.