8 Beginner-Friendly Postpartum Core Exercises to Heal Diastasis Recti and Strengthen Your Pelvic Floor

Postpartum recovery can be challenging, especially when reconnecting with your core and pelvic floor muscles. After having a baby, it’s common to experience difficulty activating the deep abdominal muscles, but the following exercises are designed to help heal and restore your core. These exercises are perfect for beginners, especially those working to heal Diastasis Recti (DR) or simply looking to strengthen the pelvic floor.

Each exercise can be performed for 30 seconds, and modifications are provided to make them easier or more challenging. Adjust the intensity by starting with shorter intervals and gradually increasing the duration as you progress. The focus is on core activation and pelvic floor connection.

How It Works:

• 8 Exercises: Each exercise lasts for 30 seconds.

• Focus: Reconnecting your core and pelvic floor.

• Intensity: Options for easier or harder variations.

• Level: Great for postpartum recovery.

Let’s Get Started:

1. Core Breathing (Transverse Abdominal Breathing)

Start by focusing on deep breathing to engage your core. Lie on your back, place your hands on your belly, and take a deep inhale to expand your belly. On the exhale, pull your belly button toward your spine. This helps activate your deep core muscles. Continue breathing deeply for 30 seconds.

2. Heel Slides

Lie on your back and slowly slide one heel out, then lift it up and bring it back to the starting position. Alternate sides. Keep your ribs pulled in and focus on engaging your low abs. Perform for 30 seconds.

3. Knee Hugs

Lie on your back with both knees bent. Hug one knee toward your chest, then switch legs. For a more advanced variation, lift your other leg off the ground while doing the knee hug. Focus on keeping your lower back flat against the floor and avoid any doming or coning in your stomach.

4. Alternating Tap Downs

Bring your legs to a bent position, with knees close to your chest. Slowly lower one leg to tap the floor, then return it to the starting position. Alternate legs for 30 seconds. The farther your knees are from your chest, the harder this move becomes.

5. Alternating Leg Kickouts

Lie on your back and extend one leg out, lower it slightly, then return it to the starting position. Alternate legs. For an added challenge, lower the leg closer to the floor. Keep your core engaged throughout.

6. Leg Circles

Extend one leg and draw small circles in the air with your big toe. Perform for 30 seconds, then switch legs. If this is too difficult, you can bend your knee and draw circles with a bent leg instead. The smaller the circle, the easier it is.

7. V-Tap (Open and Close)

With your legs extended, open them wide and then bring them back together. As you do this, think about pulling your pelvic floor muscles in. This exercise helps you focus on the connection between your core and pelvic floor.

8. Pelvic Floor Activation with Leg Kicks

Start in a V position with your feet touching. Kick your legs out for 2 seconds, then bring them back in. Keep your inner thighs engaged to activate your pelvic floor muscles. The more advanced version involves straightening your legs more as you kick out.

Cool Down:

After completing all 8 exercises, gently hug your knees to your chest and roll your low back side to side. This helps relax your muscles and releases any tension.

Frequently Asked Questions (FAQ)

1. How often should I do these exercises?

   • You can perform this workout 2-3 times a week. As you get stronger, you can gradually increase the frequency and intensity.

2. Can these exercises help with Diastasis Recti (DR)?

   • Yes! These exercises focus on rebuilding the deep abdominal muscles and creating tension underneath the abdominal separation, which is crucial for healing DR.

3. Is this workout safe if I’m a few months postpartum?

   • Yes! These exercises are designed for moms at any stage of postpartum recovery. Always listen to your body and adjust the intensity as needed.

4. Can I do these exercises with a newborn?

   • Absolutely! You can do this workout while keeping your newborn nearby. It’s a great way to focus on your recovery while spending time with your little one.