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Postnatal Core & Pelvic Floor: Start Gently, Progress Safely

By Latika • 6–8 min read

Recovery isn’t about “getting abs back.” It’s about reconnection, breath, and progressive strength. Here’s a simple start you can do at home.

Foundational Breath (360°)

One hand on ribs, one on lower belly. Inhale gently into ribs/back; exhale soften ribs and lightly lift pelvic floor—like zipping up 10–15%. 2–3 minutes.

Heel Slides

Supine, knees bent. Slide one heel away as you exhale and gently lift pelvic floor; inhale return. 6–10/side.

Bridge with Breath

Exhale lift hips slowly; inhale lower. 8–12 reps. Keep ribs soft, neck relaxed.

Side-Plank (Knees)

Elbow under shoulder, knees bent. Lift gently, breathe 3–5 cycles. 2–3 rounds/side.