There’s nothing more badass than making a human(!) from scratch(!!!). However, core changes during pregnancy can make us all feel a little, well, weak. Cue: the search for the best postnatal ab workouts.
But first, let’s back up. While these core strength sacrifices can sneak up on us postpartum, they make sense from a physiological standpoint: During pregnancy, the weight of a growing baby and uterus can mess with the muscles we’ve been crunching for years, while hormonal changes relax and soften ligaments and muscles to accommodate such bodily changes (and—oh yeah—birth itself). It’s no wonder we end up losing some of our core power as pregnancy progresses!
C-sections can complicate things even more, since cutting the abdominal muscles and connective tissues to get your baby out can contribute to additional loss of strength and functioning. (Don’t even get us started on diastasis recti, a common condition involving the separation of the rectus abdominis muscle along the center of your belly. FYI, it’s more likely if you’ve had multiple pregnancies or a large baby, but genetics and improper exercises or overuse also increase the risk.)
The good news? Any change in core strength can be temporary with the right recovery plan, goals, and expectations, says Nicole U., a ProNatal Fitness Prenatal and Postnatal trainer on obé.
The *REAL* Reason You Should Care About Your Core
While cringey diet culture tropes have taught us all to strive for six packs, the truth is that your core is so much more than—insert appropriately dramatic eye roll—“bikini body” goals.
In fact, the middle section is comprised of some 35(!) different muscle groups that connect the spine and hips to the pelvis. They include both deep and superficial abdominal muscles; internal and external obliques (please don’t call them love handles!); the all-important muscles along the spine; the diaphragm responsible for stability and breathing; and pelvic floor muscles, which you’re probably familiar with if you now pee when you sneeze (just me?!).
Accidents aside, these muscles work together to stabilize your body to carry out everyday movements, supporting your posture and movement quality. So whether you’re pushing a stroller, emptying an unbelievably heavy diaper pail, or carrying your baby around on your hip, you can thank your core for helping you remain upright and keeping injuries out of the picture.
“A strong core has a domino effect on the body and its capabilities,” Nicole says. Core recovery doesn’t just enable you to lift, bend, and carry. It can also reduce back pain and improve posture, balance, and stability, enabling stronger, more effective workouts in due time, she explains. In other words? No matter what your belly looks like, a stronger core means a better quality of life.
The Best 3 Postnatal Ab Workouts and Core Exercises
While you might be inclined to jump right back into the workouts you used to slay before pregnancy, the best way to avoid injury is to forgo intense, high-impact core exercises (no crunches, sit-ups, or heavy lifting!). Instead, begin with gentle, supportive movements that engage both the deep core and pelvic floor—don’t worry, these definitely “count” as postnatal ab workouts. (FYI, obé has a ton of 5-10 minute Express classes focused on working out your pelvic floor.)
You can always gradually increase intensity and progress to more challenging exercises as your strength and stability improve. But for now? Go easy on yourself, since you’re basically starting from scratch. “The process of regaining strength requires time, consistency, and patience. Respect the body’s healing process,” says Nicole, who recommends doing the following exercises daily to build back core strength, slowly but surely once your M.D. gives you the green light to exercise after childbirth.
(Just remember: Because recovery time can really run the gamut, let your body be the boss and always avoid any exercises that cause pain or discomfort. A good rule of thumb is to stick to these gentle moves in the first six weeks post-birth before leveling up.)
1. Diaphragmatic 360-Degree Breathing
Sit upright with your shoulders stacked over your hips and feet rooted flat on the floor, or lay on your back with your knees bent and feet flat on the floor. Next, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to expand as you fill your lungs, and imagine your ribcage and abdomen expanding like a balloon. Next, exhale slowly through your mouth, drawing your navel towards your spine. Continue for three to five minutes.
Pro tip: Search for “360-degree breathing” in obé’s on-demand library for guided options.
2. Pelvic Tilts
Lie on your back with your knees bent and feet flat on the floor. Gently draw your belly button toward your spine as you flatten your lower back against the floor and tilt the bottom of your pelvis upward. Hold for a few seconds, then release. Perform 8 to 10 reps, and repeat for up to 3 sets.
3. Bird-Dog
Start on all fours with your hands under your shoulders and knees under your hips. Extend your right arm forward and your left leg back, keeping your core engaged. Hold for a few seconds, then return to the starting position and repeat on the other side. Perform 6 to 8 reps on each side.
Ready For More? Postnatal Workouts with obé
Once you master the postnatal ab workouts above, the easiest way to find the best obé postnatal classes is to use the “Postnatal” Fitness Level filter in the on-demand library. You can also zero in on core workouts by selecting the “Core” Body Focus filter, too—or just tap here, where we did the work for you!
Another tip if you’re looking for a more structured workout routine: Browse by goal on the obé programs page and select “Postnatal Support” to view your postnatal training options. Postnatal Training: Weeks 1-6 focused on rehab and recovery with an exclusive focus on weekly 360-breathing, pelvic floor workouts, mobility activations, and walks.
For the mamas who are later on in their journey, go for Postnatal Training: Weeks 6+. Think of this chapter as your return to exercise, which will rebuild your postnatal routine with Strength, Sculpt, and low-impact Cardio.
No matter which workout you choose, remember to keep expectations realistic, Nicole says: “Your pre-baby body hasn’t been through the same things your post-baby body has experienced,” she points out. “You’re a new person now, so you should focus on building a new level of strength and stability.”
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