Four core exercises to do after six weeks postpartum

Why do your abs feel so “off” after pregnancy, and how do you get them working again? Pregnancy and childbirth stretch your abdominal muscles significantly, but these four exercises help them relearn how to contract, regain natural tension, and work together all the way around your trunk.

🔬 THE KEY PRINCIPLE
During pregnancy and childbirth, the abdominal muscles stretch significantly and often remain turned off or underused, causing them to lose their natural tension and efficiency. These exercises help the muscles learn to contract at a shorter length, regain tension, and work together in a full 360-degree direction around the trunk, which helps prevent back, hip, or hip flexor pain. The routine targets both the frontal plane (core and back muscles) and the sagittal/oblique core muscles.

🦵 WHO THIS IS FOR
✅ Postpartum moms ready to rebuild core strength after the 6-week mark
✅ Anyone whose abs feel weak, turned off, or uncoordinated after pregnancy
✅ Back, hip, or hip flexor pain after pregnancy
✅ People who tend to over-arch their back when standing or bridging
✅ Anyone wanting a safe starting progression for returning to exercise

✅ KEY EXERCISES
1. Kickouts (Pelvic Tilt Progression) — Begin in a pelvic tilt by drawing the abdominals in, then extend the legs away from your center of gravity. The farther the legs move from center, the harder it gets, so extend only as far as you can while maintaining the pelvic tilt.

2. Modified Side Plank — This engages the external obliques on the side closer to the ground, the internal obliques on the side facing up, and the transverse abdominis as you draw the abdomen inward. It’s an ideal starting progression if you’re newly returning to exercise after 6 weeks postpartum.

3. Primals (All-Fours Core Engagement) — From an all-fours position, draw your abdomen in deeply until your knees lift off the ground. Avoid cheating by overusing your quads or hip flexors; your lower abdominals should do the work.

4. Bridges with a Pelvic Tilt — Perform a bridge while maintaining a pelvic tilt so the lift is driven by your glutes, hamstrings, and core rather than overusing your back extensors. This retrains your standing posture by balancing core, glute, and hamstring engagement, helping prevent back pain or arthritis caused by excessive back arching during pregnancy.

⚠️ PRECAUTION
If hip or back pain persists, or if you have difficulty properly engaging your core during these exercises, consult a physical therapist or neuromuscular expert for a personalized program and form assessment.

This week’s video is: 4 Core Exercises for Post Partum Recovery after your first 6 weeks

Here’s what you’ll learn:

🧠 what muscles you should be focused on after your first 6 weeks postpartum

💪4 exercises that are safe to start with after your first 6 weeks postpartum

🏃 compensations to avoid with each exercise

📺 Watch it here:

📌 CHAPTERS
00:00 - Introduction & Channel Overview1
00:37 - Postpartum Core Changes & Goals2
00:49 - Kickouts (Pelvic Tilt Progression)3
02:07 - Modified Side Plank4
02:43 - Primals (All-Fours Core Engagement)5
03:09 - Bridges with a Pelvic Tilt6
03:45 - When to Seek Professional Help7

⚠️ This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise program.