Postpartum Core Rehab: 5 Essentials Every Mama Needs for a Stronger Recovery

One of the most common questions we get is:

“When can I start rebuilding my core strength after birth?”

The truth is, core recovery doesn’t have to wait for your 6-week check-up. In fact, you can begin reconnecting with your core and pelvic floor just hours after birth, if you’re feeling ready. That said, every body heals differently — so whether you’re days, weeks, or years postpartum, what matters most is how you begin.

At Mothergood, our approach to core rehab is grounded in science and built around gradual, intentional progress. We support mothers at every stage of the journey through baby-friendly, evidence-based movement classes that focus on restoring strength and function in a safe, sustainable way.

Here are five essential elements we include in all our core-focused programming — and how you can begin applying them today:

1.Diaphragmatic Breathing

Why it’s essential:

This deep breathing technique lays the foundation for core recovery. It activates your diaphragm, regulates intra-abdominal pressure, and reconnects your breathing with your pelvic floor and deep core.

Try it:

• Lie on your back or side.

• Inhale through your nose, feeling your ribs expand sideways and down.

• Exhale slowly through your mouth, gently lifting your pelvic floor and engaging your lower belly.

  
  

  Start with 2–3 minutes a day to reestablish this connection.

2.Breath + Core Coordination

Why it’s essential:

Relearning how to breathe and engage your deep core during movement is key to avoiding strain and building long-term strength.

Try it:

• On an exhale, gently engage your pelvic floor and lower abs.

• Use this breath connection during everyday movements like lifting your baby, rolling out of bed, or pushing a stroller.

  
  

  This creates safer, more functional movement patterns.

  
  

3.Progressive Overload

Why it’s essential:

Once you’ve rebuilt foundational control, your muscles need progressive challenge to grow stronger. This must be introduced gradually to avoid setbacks or compensation.

Try it:

• Begin with bodyweight exercises like bridges, wall sits, or bird-dogs.

• Slowly increase resistance or complexity as your coordination improves.

  
  

  Progress should always follow stability and breath mastery.

  
  

4.Glute Strengthening

Why it’s essential:

The glutes play a huge role in stabilizing the pelvis, supporting posture, and reducing lower back and pelvic discomfort.

Try it:

• Start with side-lying clamshells or glute bridges.

• Focus on control and proper muscle activation before adding resistance bands or heavier work.

  
  

  Strong glutes = a more supported core and better daily movement.

5.Thoracic (Upper Back) Mobility

Why it’s essential:

Caring for a baby often means forward-flexed postures. Improving upper back mobility helps relieve tension, improve breathing, and support better alignment.

Try it:

• Try the “open book” stretch lying on your side.

• Add gentle cat-cow flows or seated twists to release stiffness.

  
  

  This supports better breathing mechanics and posture alignment.

You Don’t Have to Navigate This Alone

Rebuilding core strength after birth is a foundational part of postpartum recovery—and when done intentionally, it supports your physical well-being for months and years to come. With the right approach, you can restore function, reduce pain and tension, and move with confidence through daily life and motherhood.

At Mothergood, our evidence-based movement classes are designed to support your recovery at every stage—whether you’re newly postpartum or further along your journey. All our classes are baby-friendly, led by certified instructors, and built around proven methods to help you feel strong, balanced, and connected to your body again.

Explore our weekly classes to begin or continue your recovery with expert guidance and a supportive community here.