At-Home Workout: 7 Exercises for Postpartum Core Recovery

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Toward the end of my first pregnancy, I remember looking down, wondering if I’d ever see my feet again. A few months later, I stood in the shower realizing I may be able to see my toes, but still wanted to cry because my tummy was so squishy (why don’t they tell you that we still look a few months pregnant after our sweet babies are born?!).

Getting our pre-pregnancy bodies back takes work. It took about 10 months for our bellies to swell, yet we’re frustrated when a few sit-ups don’t flatten it back down. I wish I’d known Lindsey a decade ago when I struggled to get back to “normal” but I’m thrilled that you get to reap the benefits of knowing her!

- Teresa Swanstrom Anderson, Founder.

 

If you don’t already know Lindsey Bomgren, you need to! This amazing mama’s site is chock-full of incredible fitness videos, healthy recipes, and faith-filled devotionals. The below workout was originally published on Nourish Move Love. To view the full post, please visit 7 Exercises for Postpartum Core Recovery + Diastasis Recti on Nourish Move Love.


If you’re pregnant or have had a baby, you’re well aware that pregnancy does a number on your body. Your muscles are pulled, stretched, and challenged in ways they’ve never been before. And post-pregnancy, you feel it!

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A lack of core strength can manifest in different symptoms, such as back and hip pain.

Rebuilding your core, specifically your transverse abs {as opposed to the rectus abdominus, six-pack muscles} and pelvic-floor muscles, is a great first step to take when you’re feeling ready to get active postpartum.

I say this will all my workouts, but it’s especially important with prenatal and postpartum workouts. If you have any concerns, or if you’re starting a fitness program for the first time, please consult your doctor or midwife. 


Note: If you think you may have Diastasis Recti, please head to this full post for resources and suggestions so you don’t mis-diagnose yourself.

If you’re having trouble seeing the above video, try watching it on YouTube.

Perform each exercise for 30 seconds, repeat x 2 sets for a 7-minute postpartum workout.

Note, start where you are and do what you can. Maybe you start by performing the first three exercises for 20-30 seconds, rest and repeat. Then slowly add on exercise 4, then 5, and progress your way up to completing all seven exercises. And you can always work up to performing these exercises for 45-60 seconds. 

  1. Lying Heel Tap + Leg Lift

  2. Lying Bent Knee Pulls

  3. Elevated Bent Knee March

  4. Elevated Leg Extension + Leg Drop

  5. Elevated Leg Extension + 2 Circles

  6. Elevated Bent Knee V-Taps {2 count on the way down and up}

  7. Elevated First Position Kick Outs {2 count on the kick out and return}

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To view the full workout along with an explanation of each exercise, as well as modifications please visit 7 Exercises for Postpartum Core Recovery + Diastasis Recti on Nourish Move Love.

Read more about  Lindsey  (and all our amazing contributors) by heading to  The & Gals  section.

Read more about Lindsey (and all our amazing contributors) by heading to The & Gals section.

WRITTEN BY LINDSEY BOMGREN: FITNESS EXPERT, BLOGGER, VLOGGER, AND CONTENT CREATOR.