One of the biggest misconceptions about postpartum fitness is that once you're cleared for exercise, you're ready to jump back into your old workouts.
I know because I believed it too.
After having my twins, I was cleared to exercise, but my body didn't feel ready. My core felt weak. My pelvic floor felt unsupported. Workouts left me sore in all the wrong places, and despite being a fitness professional, I felt frustrated by how disconnected I was from my body.
What I eventually learned and what I now teach other moms is that postpartum recovery isn't about getting your pre-baby body back.
It's about rebuilding the foundation your body needs to feel strong, supported, and capable again.
And that foundation starts with your core and pelvic floor.
Pregnancy Changes More Than Your Belly
During pregnancy, your core stretches to make room for your growing baby. Your pelvic floor works overtime supporting the additional weight and pressure placed on your body.
Whether you had a vaginal delivery or a C-section, your body experiences significant changes.
For many moms, those changes can show up as:
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Core weakness
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Diastasis recti (abdominal separation)
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Pelvic floor discomfort
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Leaking when coughing, sneezing, running, or jumping
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Lower back pain
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Poor posture
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Feeling unstable during workouts
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Difficulty lifting, carrying, or playing with your children
The good news?
These symptoms are common, but they don't have to be your new normal.
Why Core & Pelvic Floor Rehab Matters
Your core is more than your abs.
It's a system made up of your diaphragm, deep abdominal muscles, back muscles, and pelvic floor that work together to create stability throughout your entire body.
When that system isn't functioning well, everything becomes harder.
Simple tasks like carrying your baby, lifting a laundry basket, climbing stairs, or getting up from the floor can feel more exhausting than they should.
Rebuilding your core and pelvic floor helps restore that stability so you can move with confidence again.
It's not about six-pack abs.
It's about creating a strong foundation that supports every movement you make throughout the day.
The Problem With Jumping Back Into Intense Workouts
Many moms think they need more intensity to see results.
So they jump straight into running, HIIT classes, heavy lifting, or hundreds of crunches.
But if the foundation isn't there first, those workouts can sometimes make symptoms worse.
You can't build a strong house on a weak foundation.
That's why I encourage postpartum moms to start with intentional core and pelvic floor exercises before progressing into more advanced movements.
The goal isn't to do less forever.
The goal is to rebuild properly so you can eventually do more.
My Favorite Core & Pelvic Floor Rebuilding Exercises
The exercises below focus on reconnecting your core, improving stability, and teaching your body how to create tension and control again.
Foundational Core Activation
Pelvic Tilt
One of the simplest yet most effective exercises for reconnecting with your deep core muscles and improving awareness of pelvic positioning.
Dead Bug Progressions
These exercises challenge your ability to stabilize your core while moving your limbs.
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Dead Bug (Legs Only – Knees Bent)
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Dead Bug (Legs Only – Legs Straight)
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Dead Bug (Legs Only with Crunch)
The key is maintaining control and connection throughout the movement rather than rushing through reps.
Bird Dog Progressions
These movements help build coordination, balance, and core stability.
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Bird Dog (Arms Only)
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Bird Dog (Legs Only)
By isolating each component, you can focus on maintaining a stable trunk while moving your limbs.
Bear Plank Progressions
Bear planks are one of my favorite postpartum exercises because they teach the core, pelvic floor, shoulders, and hips to work together as a system.
Start with:
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Bear Plank Knee Tap
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Bear Plank Alternate Knee Tap Side to Side
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Bear Plank to Downward Facing Dog
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Uneven Bear Plank with Yoga Block
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Wide Bear Plank with Yoga Block Knee Tap
These exercises progressively challenge stability while helping you build strength from the inside out.
Reverse Plank Variation
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Reverse Plank with Yoga Block
This movement helps strengthen the posterior chain while encouraging full-body tension and control.
Progress Doesn't Have to Be Perfect
As moms, we often think we need a full hour workout to make progress.
The truth is, consistency matters far more than perfection.
Some days you might complete your entire workout.
Other days you might fit in a few pelvic tilts and dead bugs between feedings, naps, work meetings, or while your toddler climbs on your back.
It all counts.
Every rep is teaching your body how to reconnect, stabilize, and move more efficiently.
Stronger Than Before Starts Here
If you're dealing with leaking, core weakness, pelvic floor discomfort, or simply feeling disconnected from your body after having a baby, know this:
Your body isn't broken.
It doesn't need punishment.
It doesn't need more intensity.
It needs a plan that rebuilds strength from the inside out.
When you take the time to restore your core and pelvic floor foundation, everything else becomes easier, lifting your kids, exercising confidently, moving without pain, and showing up for the life you want to live.
Because postpartum recovery isn't about shrinking yourself.
It's about rebuilding yourself into the strongest version yet.
Tap the link below to see the above exercises in real time on YouTube.
