5 Movements for Your First Six Weeks Postpartum

TL;DR — What You’ll Learn in This Post

If you’re in your first six weeks postpartum and wondering how to safely reconnect with your core and pelvic floor, this guide is for you. In this post, you’ll learn:

• Why gentle, intentional movement matters more than “getting your core back”

• The 5 safe postpartum core exercises to start with

• How these movements support postpartum core recovery, breathing, and pelvic floor coordination

• How to practice them step by step — even if you’re exhausted, sore, or overwhelmed

• When (and how) to progress toward postpartum core strengthening and future workouts

No crunches. No timelines. No pressure to “snap back.”

👉 Before we dive in → Grab my Pelvic Floor & Core Strengthening Flash Cards, designed to help you gently reconnect your breath, deep core, and pelvic floor during the first stages of postpartum recovery.

Why the First Six Weeks Postpartum Matter for Core Recovery

The first six weeks postpartum are not about rebuilding strength — they’re about re-establishing connection. Your body is:

• Healing from pregnancy and birth

• Adapting hormonally

• Learning how to manage pressure again (coughing, standing, lifting, breathing)

This is why postpartum core recovery looks different than a typical core workout.

What Makes a Movement “Postpartum Core Safe”?

Postpartum core and pelvic floor exercises should:

1. Encourage 360 breathing (rib cage, belly, back, pelvic floor)

2. Avoid excessive abdominal pressure

3. Restore coordination before strength

4. Support healing tissues — not stress them

These five movements do exactly that.

The 5 Best Movements for Your First Six Weeks Postpartum

1. 360 Breathing on Hands and Knees

Why it matters for postpartum core recovery

This position reduces pressure on the pelvic floor while helping you reconnect breath to your deep core.

How to do it (Step-by-Step):

1. Start on hands and knees, spine neutral

2. Inhale through your nose, expanding ribs, belly, and back

3. Exhale slowly through the mouth, gently lifting the pelvic floor and deep abs

4. Keep shoulders relaxed and jaw soft

👉 Aim for 5–8 slow breaths.

Common mistakes:

• Forcing the breath

• Tucking the pelvis aggressively

• “Sucking in” instead of expanding

Learn More About 360 (Diaphragmatic) Breathing Here.

2. Isolated Press Into Thighs

Why it helps postpartum core strengthening (without strain)

This movement introduces gentle core engagement without movement or pressure spikes.

How to do it:

1. Sit or lie on your back with knees bent

2. Position a ball or pillow in front of thighs (or on top of thighs, if sitting), and place hands on the ball (or pillow)

3. Press hands gently into the ball (or pillow), while your legs are acting as resistance

4. Breathe normally — no breath holding

👉 Hold for 1-2 seconds. Repeat 5–8 times.

Mom tip: Do this while baby is on the floor for tummy time.

3. Bridge with Adduction

Reconnecting glutes, inner thighs, and pelvic floor

This movement teaches your body how to manage pressure while moving, which is essential for daily life.

How to do it:

1. Lie on your back with knees bent

2. Place a pillow or yoga block between knees

3. Inhale to prepare

4. Exhale, gently squeeze the block and lift hips

5. Lower slowly with control

Start with 5–8 reps.

4. Side Lying Thoracic Rotation

Why rotation matters in postpartum core recovery

Rotation supports:

• Rib cage mobility

• Breathing efficiency

• Reduced upper-body tension (especially helpful for feeding parents)

How to do it:

1. Lie on your side, knees bent

2. Arms stacked in front of you

3. Inhale, then slowly open the top arm back

4. Follow the hand with your eyes

5. Exhale and return

Repeat 5 times each side.

5. Snow Angels Lying on Your Back

Gentle core + upper body integration

This movement helps re-coordinate arms, breath, and trunk — without strain.

How to do it:

1. Lie on your back, knees bent

2. Inhale as arms move overhead

3. Exhale as arms return to sides

4. Keep ribs heavy and breathing smooth

Start with 5–10 slow reps.

How Often Should You Do These Postpartum Core Exercises?

Think little and often, not “workout mode.”

• 1–2 movements per day

• 5–10 minutes total

• Stop if you feel pressure, pain, or breath holding

This is postpartum core recovery, not a postpartum core workout — yet.

When Can You Progress to a Postpartum Core Workout or Running Postpartum Plan?

These movements build the foundation for:

• Postpartum core strengthening

• A safe return to exercise

• A future running postpartum plan

Before progressing, look for:

• No leaking or heaviness

• Good breath control

• Ability to engage without bracing

I talk all about returning to running here!

Want These Movements in an Easy, Follow-Along Format?

If remembering exercises feels overwhelming, I’ve created Pelvic Floor & Core Strengthening Flash Cards that guide you through:

• Breath-led movement

• Clear visual cues

• Safe postpartum progressions

Perfect for exhausted brains and short movement windows.

FAQs — Postpartum Core & Pelvic Floor Exercises

1. Are these exercises safe after a C-section?

Generally yes, but always clear movement with your provider and listen to your body.

2. Can I do these if I have diastasis recti?

Yes — these movements support coordination without stressing the abdominal wall.

3. Is this enough for postpartum core strengthening?

This is your foundation. Strength comes later — safely.

4. When can I start a postpartum core workout plan?

Most people are ready after the first six weeks, once coordination is restored.

TL;DR — How to Use This Guide

Here’s your simple plan:

1. Start with breath and connection

2. Choose 1–2 movements daily

3. Move slowly, breathe intentionally

4. Build coordination before strength

5. Progress only when symptoms allow

These five movements support postpartum core recovery, protect your pelvic floor, and prepare you for stronger workouts later.

Ready to Feel Strong, Connected, and Capable Again?

Here’s where to begin:

👉 Download the Diastasis Recti-Safe Starter Guide
👉 Explore the Pelvic Floor & Core Strengthening Flash Cards
👉 Learn more about 1:1 support for busy moms

Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.