Hi mama,
If you’re reading this, chances are you’ve just brought new life into the world—congratulations! Whether you’re in the first few weeks postpartum or months in and still adjusting, I want you to know: you’re doing an amazing job.
As a mom of three (my daughters are 6 and 4, and I just had my baby boy a month ago), I’m deep in the newborn phase all over again. The night feeds, the nappy changes, the body that still feels like it’s not quite your own—and the moments that remind you how strong you actually are.
Just the other day, while crossing the street, my 4-year-old tripped and started crying mid-crosswalk. With my 1-month-old strapped to my chest, I scooped her up in one arm and held my older daughter’s hand with the other. That, my friend, is core strength in action. Or when they all want piggy-back rides—at the same time—that’s when I’m grateful for the hours I spent slowly, gently rebuilding my strength after each birth.
So no, this isn’t about getting your “pre-baby body back.” It’s about building a stronger, more functional body that can handle the daily reality of motherhood.
Before You Start
Make sure you’ve been cleared by your doctor to return to exercise. If you’re unsure whether you have diastasis recti (ab separation), get assessed by a postpartum fitness specialist—like me, or someone near you who knows what to look for.
10 Safe Postpartum Core Exercises
These are the same movements I use for myself and my postpartum clients. They’re gentle, safe, and help reconnect the core from the inside out.
- Diaphragmatic Breathing
- Inhale into the ribcage, exhale and gently draw the belly in.
- 10 deep breaths, 2-3 rounds.
- Pelvic Tilts
- Reawaken your lower abs and glutes.
- 10 slow reps lying down.
- Heel Slides
- Slide your heel along the floor while keeping core engaged.
- 10 reps per leg.
- Knee Folds
- Lift one knee at a time, hips stable.
- 10 per leg.
- Glute Bridges
- Helps restore posterior strength.
- 2 sets of 10-15 reps.
- Bird Dog (Modified)
- Slow, controlled extensions for balance.
- 8 reps per side.
- Side-Lying Leg Lifts
- Builds hip and core stability.
- 10-12 reps each side.
- Wall Sits with Core Engagement
- Strengthens legs and teaches bracing.
- Hold for 20-30 seconds, 2 rounds.
- Modified Dead Bug
- Opposite limb movements with a stable core.
- 10 slow reps.
- Standing Core Breathing + Arm Movements
- Great while baby-wearing or multitasking!
- 8–10 reps while exhaling and engaging core.
Mama, You Are Already Strong
The moment you carried your baby for 9 months, went through delivery, and started life with a newborn—your strength was already unmatched.
But if you want to feel strong in your everyday movements, from piggybacks to playground adventures, it starts with reconnecting to your core.
What’s Next?
If you’d like support and structure in your postpartum journey, I’ve created a guided online program:
“Core & Confidence: 4-Week Postpartum Strength Starter”
It’s designed by a mom, for moms—progressive, gentle, and effective.
ActiveWomenSG 
Leave a comment