The transition into motherhood is a remarkable journey, one that reshapes life in countless ways. For new mums across the UK, this transformation is also physical, often leaving behind changes that can feel unfamiliar and challenging. Among the most common of these is the “mummy pooch,” a gentle rounding of the lower abdomen that remains after childbirth. While this is an entirely normal part of the postnatal process, many women seek to rebuild their core strength not just for aesthetic reasons, but to regain confidence and support their overall physical health. The journey to a stronger core begins with kindness and patience.
This article offers a guide to five essential, gentle core exercises designed specifically to help new mothers safely and effectively restore their strength, laying a solid foundation for the active demands of life with a new baby.
Understanding Your Post-Baby Body
How Pregnancy Affects Your Core
During pregnancy, your body performs the incredible feat of growing a new life, and this naturally impacts your core. The abdominal muscles stretch to accommodate your growing baby, and the connective tissue that joins the central “six-pack” muscles can thin and widen. This common condition is known as diastasis recti. Simultaneously, the pelvic floor muscles, which form the foundation of your core, are placed under significant strain. These changes, influenced by pregnancy hormones, mean that your core requires a period of careful and considered rehabilitation after birth.
The Importance of a Gentle Approach
In the eagerness to feel like oneself again, it can be tempting to jump back into a high-intensity fitness routine. However, doing too much too soon can be counterproductive, potentially worsening abdominal separation or leading to injury. A gentle, mindful approach is paramount. By focusing on slow, controlled movements, you can effectively re-establish the crucial connection between your deep core muscles and pelvic floor. This method helps to restore stability from the inside out, creating the necessary groundwork for returning to more dynamic exercise safely in the future.
Timing is Everything: When to Begin
Patience is a key virtue in postnatal recovery. Most healthcare professionals advise waiting until you have had your six-week postnatal check-up with your GP before you begin any structured core exercises, particularly after a vaginal delivery. If you have had a caesarean section or experienced any complications during birth, it is essential to get personalised advice and clearance from your doctor or a qualified women’s health physiotherapist before starting a new exercise programme.
The Five Foundational Core Exercises
Diaphragmatic Breathing (Belly Breathing)
How to do it: Begin by lying on your back with your knees bent, or find a comfortable seated position. Place one hand on your upper chest and the other on your belly. Take a slow, deep breath in through your nose, allowing your belly to rise and your rib cage to expand outwards. As you exhale slowly through your mouth, feel your belly gently draw back towards your spine and subtly engage your pelvic floor. Focus on this for 5 to 10 full breaths.
Benefits: This is the cornerstone of core recovery. It reawakens the deep core system, encourages relaxation, and helps synchronise the diaphragm and pelvic floor.
Pelvic Tilts
How to do it: Lie on your back with your knees bent and your feet flat on the floor, arms resting by your sides. On an exhale, gently press your lower back into the floor by tilting your pelvis upwards slightly. You should feel your lower abdominal muscles engage. Hold for a moment before inhaling to return to a neutral spine position. Complete 10 repetitions.
Benefits: This subtle movement effectively activates the deep transverse abdominis muscle and improves mobility in the lumbar spine, which can help alleviate lower back ache.
Heel Slides
How to do it: Starting in the same position as the pelvic tilt, lie on your back with knees bent. Engage your core by drawing your belly button towards your spine. On an exhale, slowly extend one leg by sliding your heel along the floor until the leg is straight. Inhale as you carefully slide the heel back to the starting position. Alternate sides for 10 reps on each leg, focusing on keeping your pelvis stable throughout.
Benefits: Heel slides challenge your core to maintain stability while your limbs are in motion, building foundational strength without placing undue stress on the abdominals.
Side-Lying Leg Lifts
How to do it: Lie on your side with your legs stacked and knees slightly bent. Prop your head up with your lower arm and place your top hand on the floor in front of you for support. Keeping your core engaged to prevent your torso from rocking, slowly lift your top leg towards the ceiling. Go only as high as you can without tilting your pelvis, then lower it with control. Perform 10 reps on each side.
Benefits: This exercise strengthens the gluteus medius and obliques, key muscles for maintaining pelvic stability and supporting the lower back.
Seated Marches
How to do it: Sit tall on a chair or the edge of a sturdy sofa with your feet flat on the floor. Engage your core, keeping your spine long and your shoulders relaxed. Slowly lift one foot just a few inches from the floor, hold for a breath, and then lower it back down with control. Alternate legs, performing 10 reps on each side.
Benefits: This functional exercise strengthens the deep core muscles in an upright position, translating directly to the everyday movements of motherhood, like lifting and carrying your baby.
Your Gentle Core Workout
| Exercise | Primary Goal | Best For | Repetition Guide |
| Diaphragmatic Breathing | Reconnecting the core & pelvic floor | Immediate postnatal period | 5–10 deep breaths |
| Pelvic Tilts | Activating deep abdominals & relieving back ache | Early recovery phase | 10 reps |
| Heel Slides | Building core stability with controlled movement | Early recovery phase | 10 reps per leg |
| Side-Lying Leg Lifts | Enhancing pelvic stability & glute strength | Early recovery phase | 10 reps per side |
| Seated Marches | Developing functional, upright core strength | Early recovery phase | 10 reps per leg |
Essential Knowledge for Your Recovery
Checking for Diastasis Recti
Before progressing with core work, it is wise to check for diastasis recti. You can do a simple self-assessment by lying on your back with your knees bent. Place two fingers just above your belly button, pointing towards your feet. Gently lift your head and shoulders off the floor. If you feel a gap of two or more finger-widths between the muscles, it indicates a separation. If this is the case, it is best to avoid exercises like crunches or planks and seek guidance from a physiotherapist for a targeted recovery plan.
Don’t Forget the Pelvic Floor
Your pelvic floor is the foundation of your core. These muscles can become weakened during pregnancy and childbirth, sometimes leading to issues such as incontinence. Integrating pelvic floor exercises, often known as Kegels, into your daily routine is a vital part of a holistic postnatal recovery, working in synergy with the core exercises detailed above.
Warning Signs to Watch For
Your body provides important feedback during exercise. Pay close attention to any signs that you might be pushing too hard. If you notice any coning or doming of your abdominal muscles, experience pelvic pain, or feel any discomfort during a movement, it is a signal to stop. Always prioritise the quality of the movement over the number of repetitions and consult a health professional if you have any concerns.
Conclusion
Rebuilding your core after pregnancy is a personal journey that calls for patience, self-compassion, and a smart, gentle strategy. The five foundational moves outlined here offer a safe and highly effective way for new mums in the UK to begin restoring their strength from the inside out. By listening to your body and seeking professional medical advice when needed, you can build a strong, resilient body ready for all the joys and challenges of motherhood. This thoughtful approach to recovery will serve you long after the early postnatal months have passed.
