Best Deep Core Exercises For New Moms
Are you a postpartum mom searching for the best deep core exercises to help you regain strength and flatten your stomach? The key lies in exercises that work your deep core and pelvic floor muscles – the powerhouse of post-baby recovery and a toned midsection. We’ve rounded up the 7 best deep core exercises for new moms to help you rebuild a strong, functional core and feel your best.
1. Diaphragmatic Breathing
Set Up
Lie on your back on a Pilates mat, knees bent and feet flat on the floor (hip-width apart).
Wrap your hands around your ribcage to feel the expansion of your breath.
Find Your Neutral Position
Gently tuck your pelvis under until your lower back feels comfortable and relaxed on the mat.
Keep your shoulders relaxed and your neck long. Option to use a pillow or towel under your head for better neck alignment.
Inhale Deeply
Breathe in slowly through your nose.
Focus on expanding the sides of your ribcage as you inhale – you should feel your ribs expanding into your hands.
Exhale Slowly
Exhale through your mouth, gently lift your pelvic floor muscles and draw your transverse abdominals in.
Feel your ribs softly moving inward and downward as you empty the air from your lungs.
Repeat & Flow
Continue this slow, deep breathing for 8–10 cycles.
Keep the breath calm and steady, focusing on the ribs and pelvic floor muscles working together – this helps train the diaphragm and supports core stability.
Pro Tip for Postpartum Moms:
Diaphragmatic breathing reconnects your deep core and pelvic floor after pregnancy. Focus on slow, deep breaths and let the breath guide gentle core activation.
2. Pelvic Tilts
Set Up
Lie on your back, knees bent and feet flat on the floor, arms resting by your sides.
Tilt the Pelvis
On an exhale, gently tilt your pelvis so your lower back presses into the mat. Feel your lower abs and pelvic floor muscles engage.
Reverse the Tilt
On an inhale, gently arch your lower back away from the mat. Move with control to maintain stability.
Repeat & Flow
Repeat this pelvic tilt cycle for 8–10 repetitions, moving slowly and mindfully.
Pro Tip for Postpartum Moms:
Pelvic tilts are a safe way to re-engage your transverse abdominal muscles and re-establish core stability after pregnancy.
3.Heel Slides
Set Up
Lie on your back with knees bent and feet flat on the floor. Engage your core and maintain a neutral pelvis.
Slide One Heel
On an exhale, slowly slide one heel away from your body, extending your leg while keeping your core and pelvic floor engaged.
Return
On an inhale, slowly slide the heel back to the starting position, focusing on control and core stability.
Repeat & Flow
Alternate legs for 8–10 repetitions per side, maintaining steady breath and deep core connection.
Pro Tip for Postpartum Moms:
This gentle lower core workout helps rebuild transverse abdominal strength while minimizing strain on a healing core.
4. Dead Bug
Set Up
Lie on your back with knees in tabletop position and arms extended straight up to the ceiling.
Lower Opposite Arm and Leg
On an exhale, extend your right arm back toward the floor while simultaneously extending your left leg out straight. Keep your lower back flat and core engaged.
Return
On an inhale, bring your arm and leg back to the starting position. Move slowly and with control.
Repeat & Flow
Alternate sides for 8–10 repetitions each, focusing on a strong connection between breath and core engagement.
Pro Tip for Postpartum Moms:
Dead bugs are a functional core training exercise that safely challenges your core without excessive strain.
5. Side Lying Leg Lifts
Set Up
Lie on your side with legs straight and stacked. Support your head with your bottom arm or a pillow.
Lift and Lower
On an exhale, lift your top leg up while keeping your core engaged and hips stable.
On an inhale, lower your leg back down slowly with control.
Repeat & Flow
Complete 8–10 repetitions on each side, moving steadily and maintaining balance.
Pro Tip for Postpartum Moms:
This lower core workout targets the obliques and pelvic stabilizers, which are often weakened after pregnancy.
6. Glute Bridge
Set Up
Lie on your back with knees bent and feet hip-width apart. Arms rest alongside your body.
Lift and Squeeze
On an exhale, lift your hips off the floor, squeezing the glutes at the top while keeping the lower abs and pelvic floor engaged.
Return
On an inhale, lower your hips back down slowly with control.
Repeat & Flow
Repeat for 8–10 repetitions, focusing on keeping the core engaged and moving with steady breath.
Pro Tip for Postpartum Moms:
Glute bridges are excellent for building pelvic stability and lower core strength, key parts of your postpartum functional core workout.
7. Kneeling Forearm Plank
Set Up
Come onto your forearms and knees, elbows under shoulders. Engage your core and maintain a neutral spine.
Lift and Hold
On an exhale, lift your knees off the mat to hover, pulling your core in and up to maintain a strong plank.
Hold and Breathe
Hold this position for 30–45 seconds, breathing steadily and focusing on deep core and pelvic floor connection.
Rest & Repeat
Lower your knees to the mat, rest briefly, and repeat as needed.
Pro Tip for Postpartum Moms:
This plank variation is safe for diastasis recti and helps build transverse abdominal strength for a flatter belly and improved core stability.
How to Use This Routine
Perform each exercise for 45 seconds, repeating for 2–3 rounds.
This gentle yet effective routine combines the best core workouts, deep core exercises, and functional core training to restore strength, flatten the belly, and support your postpartum recovery.
FAQ’s on Deep Core Exercises
Do deep core exercises actually work?
Yes! Deep core exercises are designed to target muscles that provide stability and support for your spine and pelvis. These exercises can improve your posture, reduce back pain, and make everyday movements easier and safer. Over time, they can also help strengthen and tone your core, leading to a leaner waistline and better overall strength.
How to work out deep core?
The key to working your deep core is to focus on controlled, precise movements and mindful breathing. Exercises like pelvic tilts, bird dogs, dead bugs, and Pilates-based moves (like the hundreds or leg slides) can activate these deep core muscles. Remember, quality matters more than quantity—engage your core and pelvic floor gently and breathe through the exercises for maximum results.
What is the most effective core exercise for women?
The most effective core exercise often depends on your goals and fitness level. For new moms I recommend beginning with deep core activation exercises like pelvic tilts, transverse abdominal bracing, and Pilates-based exercises are particularly effective. But planks and variations of planks (like forearm planks and side planks) are excellent for engaging the entire core.
Will deep core exercises help a saggy belly?
Deep core exercises can definitely help improve the appearance of a saggy belly over time! By strengthening the muscles that support your midsection (especially the transverse abdominis), you create a natural “corset” that can pull in your waistline and improve your posture. While these exercises alone may not eliminate all belly fat or fix loose stretched out skin they are essential for strengthening your deep core muscles.
More Information & Useful Links
If you’d like to dive deeper into postpartum core health, check out these expert resources:
