Introduction: From stretched to strong
Motherhood is a transformative journey, and in the whirlwind of late-night feedings, endless cuddles, and finding a new normal, it’s common for your core to feel like a stranger. Many moms feel frustrated by the lingering “mom pooch,” a visible reminder of the incredible feat of carrying a child.
But this isn’t just about appearance; it’s about reconnecting with your inner power and rebuilding a strong, functional foundation to support you through all the demands of motherhood. Forget punishing crunches and hours at the gym. This 15-minute Ab Exercises routine focuses on gentle, restorative movements that heal and strengthen from the inside out, helping you reclaim your body and feel stronger than ever.
The truth about your postpartum core
For nine months, your abdominal muscles and connective tissues stretched and shifted to make room for your baby. This is a normal, incredible process. However, it can leave your core feeling weak and disconnected, and potentially lead to diastasis recti, or abdominal separation. Traditional, high-impact ab exercises can often do more harm than good, putting excessive pressure on this vulnerable healing area.
Our approach is different. It’s about conscious, controlled movements that activate the deep core muscles: the transverse abdominis, multifidus, diaphragm, and pelvic floor. This low-intensity, high-impact strategy helps knit your core back together and restore its natural function. With consistency, you can build a stable, powerful core that serves you better in daily life, from lifting car seats to chasing toddlers.
Important: Know before you begin
Before diving into any Ab Exercises, especially postpartum, two critical steps are essential. First, please get clearance from your doctor or healthcare provider. This ensures your body is ready for physical activity. Second, perform a quick self-check for diastasis recti, or abdominal separation. Lie on your back with knees bent, place your fingertips down the center of your stomach, and gently lift your head and shoulders off the floor. If you can fit two or more fingers in the gap, start with the most gentle movements and consult with a physical therapist specializing in postpartum health.
This routine is designed to be gentle and adaptable. If any movement causes pain or discomfort, simply skip it or reduce the range of motion. The goal is to feel a connection and activation, not strain.
The 15-minute restorative core circuit
Perform each of these Ab Exercises for 45 seconds, with a 15-second rest in between. Complete the full circuit twice. These exercises use less familiar terms to emphasize a new, modern, and intentional approach to postpartum recovery.
1. The Anchored Breath
This foundational Ab Exercises re-establishes the mind-body connection with your deepest core. It’s a rhythmic, restorative practice that can be done from day one, helping to activate your transverse abdominis, the deepest abdominal muscle.
How-to: Lie on your back with knees bent and feet flat on the floor. Place one hand on your chest and the other on your lower belly. Inhale deeply through your nose, allowing your belly to rise. Exhale slowly through your mouth, gently drawing your belly button toward your spine. Focus on the inward draw, not a forceful crunch.
The Slow River Tap
A controlled and gentle movement that activates the deep abdominal muscles without straining the healing connective tissue. This Ab Exercises is often used to address diastasis recti.
How-to: From the same position (lying on your back with knees bent), bring your shins up parallel to the floor, creating a tabletop position. Exhale and slowly lower one foot to gently tap the toe on the floor. Inhale to bring it back up. Alternate legs with a focus on controlling the descent and keeping the pelvis stable.
The Deep-Core Drawdown
This exercise strengthens the transverse abdominis, the body’s natural corset.
How-to: From a lying position with knees bent, exhale and gently press your lower back into the floor. Inhale as you return to neutral. Focus on the subtle squeeze of the deep core muscles rather than the movement itself. Imagine a zipper running from your pubic bone to your belly button, slowly zipping up.
The Bridge of Resilience
This movement is not just for glutes; it also strengthens the entire pelvic floor and core system, providing crucial stability.
How-to: Lie on your back with knees bent and feet flat. Exhale and press your feet into the floor as you lift your hips, engaging your glutes. Inhale and slowly lower your hips back down. Ensure the movement is driven by the glutes, not the lower back.
The Gentle Bird’s Nest
This modified version of the classic bird-dog exercise improves core stability and balance while protecting the lower back. It is often recommended for postpartum recovery.
How-to: Start on all fours, hands directly under your shoulders and knees under your hips. On an exhale, extend one arm straight out in front while keeping your hips and spine stable. Inhale to return. Repeat with the other arm. For more challenge, progress to extending the opposite arm and leg simultaneously, keeping the movements small and controlled.
The Side Squeeze
A targeted exercise for the obliques, this move helps cinch the waist and provide side-to-side stability, a crucial component of a functional core.
How-to: Lie on your side, propped up on your forearm, with knees bent and stacked. Keeping your hips stacked and your spine straight, exhale and lift your hips slightly off the floor. Inhale to lower them back down. Focus on the squeeze in the side body.
Reclaiming your narrative: More than a workout
These exercises are more than just movements. They are an opportunity to connect with your body and honor its incredible journey. Every breath, every controlled repetition is an act of self-care. As you consistently work on strengthening your core, you’ll feel not only physically stronger but also more grounded and confident in your new body.
The “mom pooch” is not a sign of weakness; it’s a badge of honor. By focusing on deep, restorative work, you are moving past societal pressures and towards true, functional strength. Be patient. Some days, there may only be time for a few rounds of Anchored Breathing, and that is more than enough. Progress, not perfection, is the goal.
