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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Best Postnatal Exercises For Core Strength

Welcome to our guide on postnatal exercises to strengthen your core after childbirth. Reclaiming core strength is vital for new moms, promoting recovery and overall well-being. 

Introduction

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Perform pelvic tilts to engage deep core muscles, promoting stability and strength in your lower back and abdomen. 

1. Pelvic Tilts  

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Kegels target pelvic floor muscles, aiding in bladder control and supporting your core. Hold for 5-10 seconds and repeat. 

2. Kegel Exercises 

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Bridge pose strengthens core, glutes, and lower back. Lift your hips while keeping your shoulders and feet grounded for maximum effect. 

3. Bridge Pose 

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Start with modified planks, then progress to full planks to engage entire core muscles effectively. Hold for 15-30 seconds, gradually increasing duration. 

4. Plank Variations 

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Strengthen your core and improve balance with the bird dog exercise. Extend opposite arm and leg while maintaining stability in your core. 

5. Bird Dog Exercise 

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Promote flexibility and core strength with the cat-cow stretch. Move between arching and rounding your back while engaging core muscles. 

6. Cat-Cow Stretch  

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Join postnatal yoga or Pilates classes tailored to strengthen your core and promote overall well-being as you recover. 

7. Yoga and Pilates  

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Incorporate standing exercises like torso twists or standing crunches to engage core muscles while promoting better posture. 

8. Standing Core Exercises 

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Reclaiming core strength postpartum is essential for new moms. Incorporate these exercises gradually into your routine, focusing on form and consistency for optimal results. Remember to consult with a healthcare professional before starting any new exercise regimen. 

Conclusion

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