Health & Wellness

Post-pregnancy workout: 5 exercises to help strengthen your core

After having a baby, you might feel like your body is completely different — and your life is a lot different these days, too. Your role as a new mom is so important, but so is taking care of yourself and your health.

This workout is quick — and you can adjust it to fit into your schedule. Only have 5 minutes? Just run through the exercises one time. If you have more time, try to run through the 5-exercise circuit three times. This routine includes low-impact abdominal and pelvic floor exercises that will help to rebuild your core strength. You don't need any equipment!

Watch the video or read the detailed instructions below.

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Try this post-pregnancy workout for new moms

Play Video - 1:30

Try this post-pregnancy workout for new moms

Play Video - 1:30

1. Bent-knee fallout

Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position. Inhale.

Slowly lower your right knee outwards towards the floor as far as you can, ensuring that your pelvis and left leg remains still. Exhale. Raise your right knee to return to the starting position. Inhale. Slowly lower your left knee outwards towards the floor, ensuring that your pelvis and right leg remains still. Exhale. Raise your left knee to return to the starting position. Continue alternating between right and left for 10 repetitions on each leg.

2. Foot lift

Start in the same position as outlined above. While maintaining a neutral spine and drawing your ribs towards your hips, elevate your right foot off the ground slightly. Inhale. Lower your right foot to return to the starting position. Exhale. While maintaining a neutral spine and drawing your ribs towards your hips, elevate your left foot off the ground slightly. Inhale. Lower your left foot to return to the starting position. Continue alternating between right and left for 10 repetitions.

3. Foot lift + extend

Starting in the same position, maintain a neutral spine and draw your ribs towards your hips, while elevating your right foot off the mat slightly. Exhale. Straighten your knee to extend your leg along the floor, ensuring that your toes remain pointed and that you continue to draw your ribs towards your hips. Inhale. Bend your right knee to draw your leg inwards. Exhale. Lower your right foot to return to the starting position. Inhale.

While maintaining a neutral spine and drawing your ribs towards your hips, elevate your left foot off the mat slightly. Exhale. Straighten your knee to extend your leg along the floor, ensuring that your toes remain pointed and that you continue to draw your ribs towards your hips. Inhale. Bend your left knee to draw your leg inwards. Exhale. Lower your left foot to return to the starting position. Continue alternating between right and left for 16 repetitions.

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3 yoga poses to wake up your body

Play Video - 1:32

3 yoga poses to wake up your body

Play Video - 1:32

4. Heel slide

While maintaining a neutral spine and drawing your ribs towards your hips, release your right leg, extend your knee and slide your heel along the mat. Inhale. Bend your knee and slide your right heel along the mat to return to the starting position. Exhale. While maintaining a neutral spine and drawing your ribs towards your hips, release your left leg, extend your knee and slide your heel along the mat. Inhale. Bend your knee and slide your left heel along the mat to return to the starting position. Continue alternating between sides for 20 repetitions.

5. Double leg lift

Lay on your left side with your arm extended along the mat and your head relaxed on your arm. Extend your legs so that they are in line with the rest of your body, ensuring that your hips are stacked, your toes are pointed and that you maintain a small gap between your waist and the floor. This is your starting position. Inhale. Exhale. Squeeze your obliques to draw your right hip towards your ribs, raising both legs off the floor. This should cause your left waist to press into the mat. Inhale. Release your obliques and lower your legs to return to the starting position. Complete 12 repetitions on one side before repeating the remaining repetitions on the other side.

Check out Kelsey Wells’ Post-Pregnancy Program on the SWEAT App.

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