Welcome to Your Postpartum Core Strength Journey
Hello, new moms! You've taken a significant step by seeking ways to build core strength postpartum, and I'm here to guide you through it. If your core feels weaker or less connected after pregnancy, you're not alone—this is a common experience for many postpartum women. Rebuilding your core takes time, but you can regain strength and stability with the right exercises and techniques.
Why Postpartum Core Strength Is Crucial
As a pre- and postnatal fitness expert, I highly recommend that every new mom undergo a dedicated core recovery program like my Killer Core Comeback course before jumping back into typical ab exercises or high-intensity workouts. Pregnancy causes significant changes to your body, particularly to your core, often resulting in diastasis recti or abdominal separation. While some women may experience natural healing in the months following childbirth, others need targeted exercises to close the gap, restore core strength, and prevent issues such as lower back pain or urinary leakage.
Whether or not you've been diagnosed with diastasis recti, rebuilding core strength postpartum is essential for a smoother transition back into fitness. If you're unsure about your core's condition, my Diastasis Recti Self-Check Video Guide can help you assess the situation and offer tips to begin healing. By focusing on core recovery, you'll strengthen your abs, reduce discomfort, and regain confidence in your body's abilities.
The Foundation for Postpartum Core Strength: Start Simple, Progress Safely
Before diving into exercises like planks, laying a solid foundation is essential. Effective core strengthening begins with mastering basic movements and building on them. In this blog post, I'll walk you through progressive plank exercises for postpartum women. From modified planks to full plank holds you'll learn how to engage your core safely and gradually build strength as you heal. But before we begin, two critical components must be covered: neutral alignment and diaphragmatic (360-degree) breathing.
The Importance of Neutral Alignment and 360-Degree Breathing
To rebuild core strength postpartum, it's vital to maintain proper posture and breathing during each exercise. Neutral alignment refers to maintaining optimal posture—when standing, this means aligning your ears, shoulders, hips, knees, and ankles in one vertical line, with your ribcage stacked over your pelvis. Correct alignment prevents strain and protects your core and pelvic floor as you move through these exercises.
Additionally, incorporating 360-degree breathing (or diaphragmatic breathing) into your routine can maximize your results. This type of breathing allows you to connect your core, pelvic floor, and diaphragm in a way that supports optimal movement and function. If you're unfamiliar with this technique, download my Video Tutorial on 360-degree Breathing to learn the basics before starting these plank progressions.
Exercise Progression for Building Core Strength Postpartum
Note: Before progressing to the next level, make sure you can maintain neutral alignment, breathe properly, and avoid any coning or doming in your midsection, which are clear signs of diastasis recti.
Below are eleven exercises designed to help you safely build core strength postpartum. They progress from bird dog variations to full planks.
Quadruped Hip Extensions
Begin on all fours with hands under shoulders and knees under hips.
Inhale through the nose, breathing 360 degrees in the ribcage, and exhale, engaging the deep core and pelvic floor as you extend one leg behind, creating one long line from head to foot.
Return to the starting position and begin again.
Be sure to maintain neutral alignment throughout the exercise.
Bird Dog
Begin on all fours with hands under shoulders and knees under hips.
Inhale through the nose, breathing 360 degrees in the ribcage, and exhale, engaging the deep core and pelvic floor as you extend one leg behind and the opposite hand in front, creating one long line from fingertips to toes.
Return to the starting position and begin again.
Be sure to maintain neutral alignment throughout the exercise.
Diagonal Bird Dog
Begin on all fours with hands under shoulders and knees under hips.
Inhale through the nose, breathing 360 degrees in the ribcage, and exhale, engaging the deep core and pelvic floor as you extend one leg behind and the opposite hand in front, creating one long line from fingertips to toes.
Once extended, move the raised arm and leg away from the midline and back towards the center.
Return to the starting position and begin again.
Be sure to maintain neutral alignment throughout the exercise.
Bear Plank Hovers
Begin with hands on an elevated surface and knees under hips.
Inhale through the nose, breathing 360 degrees in the ribcage, and exhale, engaging the deep core and pelvic floor as you lift the knees to a hover.
Hold for 2-3 counts, return knees to the floor, and begin again.
Be sure to maintain neutral alignment throughout the exercise.
Bear Plank Hold
Begin on all fours with hands under shoulders and knees under hips.
Inhale through the nose, breathing 360 degrees in the ribcage, and exhale, engaging the deep core and pelvic floor as you lift the knees to a hover and hold for as long as you can while maintaining the deep core connection and neutral alignment.
Work towards a 30-second hold.
Bear Plank Toe Slides
Begin on all fours with hands under shoulders and knees under hips.
Inhale through the nose, breathing 360 degrees in the ribcage, and exhale, engaging the deep core and pelvic floor as you lift the knees to a hover.
With the knees lifted, slide the ball of one foot along the floor behind you, extending the leg, and return to the starting position.
Continue the leg extensions with the knees lifted for six reps on the right and then six reps on the left.
Rest as needed, and maintain neutral alignment and a deep core connection throughout the exercise.
Bear Plank Alternating Leg Extensions
Begin on all fours with hands under shoulders and knees under hips.
Inhale through the nose, breathing 360 degrees in the ribcage, and exhale, engaging the deep core and pelvic floor as you lift the knees to a hover.
With the knees lifted, extend one leg behind you at a time in line with the torso. Alternate sides for 12 reps total while keeping the knees lifted.
Rest as needed, and maintain neutral alignment and a deep core connection throughout the exercise.
Incline Bear Plank Walkouts
Begin with hands on an elevated surface and knees under hips.
Inhale through the nose, breathing 360 degrees in the ribcage, and exhale, engaging the deep core and pelvic floor as you shift the shoulders over the wrists and lift the knees off the floor.
Walk feet out to a plank and into a bear plank, being sure to alternate with the foot you step with.
Be sure to maintain neutral alignment throughout the exercise.
Incline Plank Hold
Begin with hands on an elevated surface and knees under hips.
Inhale through the nose, breathing 360 degrees in the ribcage, and exhale, engaging the deep core and pelvic floor as you shift the shoulders over the wrists and lift the knees off the floor.
Walk feet out to a plank and hold.
Hold for as long as you maintain the deep core connection and neutral alignment.
Work towards a 30-second hold.
Bear Plank Walkouts
Begin on all fours with hands under, shoulders, and knees under hips.
Inhale through the nose, breathing 360 degrees in the ribcage, and exhale, engaging the deep core and pelvic floor as you lift the knees to a hover.
Walk your feet out to a plank and back to the bear plank, alternating which foot you step back with first.
Be sure to maintain neutral alignment throughout the exercise.
Plank Hold
Begin on all fours with hands under, shoulders, and knees under hips.
Inhale through the nose, breathing 360 degrees in the ribcage, and exhale, engaging the deep core and pelvic floor as you lift the knees to a hover.
Walk feet out to a plank and hold.
Hold for as long as you can maintain the deep core connection and neutral alignment.
Work towards a 30-second hold.
Mastering Plank Progressions with Gradual Intensity
In postpartum core training, gradual progression is key to rebuilding strength safely. This concept, known as progressive overload, involves slowly increasing the challenge of your exercises to ensure continuous improvement. This approach strengthens your core without risking injury.
Remember, the goal is to perfect each stage before advancing to the next. Rushing the process can lead to setbacks, especially if you're still healing from diastasis recti or other postpartum challenges.
Signs You're Ready to Advance Your Planks
You'll know you're prepared to take on more advanced plank exercises when you can:
Hold a stable plank with proper neutral alignment
Engage your core and breathe deeply without holding your breath
Prevent coning or doming in the abdominal area
Perform the exercise without discomfort in your lower back or pelvic floor
Each progression should feel controlled and manageable. Listening to your body will guide you through this process safely and effectively.
Building Core Strength Postpartum: A Journey Worth Taking
Rebuilding core strength after pregnancy is not something to rush—it's a steady process that requires patience. Committing to a well-structured progression and mastering the basics, like neutral alignment and diaphragmatic breathing, sets the stage for lasting core stability and strength.
Whether you're a few months or a few years postpartum, it's never too late to focus on building core strength. Progression, no matter how slow, is still progress. And if you're unsure about your core recovery or need guidance on diastasis recti, my Diastasis Recti Self-Check Video Guide is available to support you on your path.
Celebrate every plank hold and every small victory—you're on the road to a stronger core and a healthier, more resilient body!
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