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 body, this guide is for you. In this post, you'll learn:

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

• 5 safe movements to start with in early postpartum

• How these movements support healing, breathing, and pelvic floor coordination

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

• How to know when your body is ready to progress

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

Before we dive in → grab my Pregnancy & Postpartum Core Guide — a simple, progressive program to help you move your body safely and rebuild core + pelvic floor strength, wherever you are in your journey.

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 intra-abdominal pressure again — coughing, standing, lifting, breathing

This is why early postpartum movement looks different than a typical workout. And it's also why there's no universal timeline. Some people feel ready to move gently within days of birth. Others need more time. Both are completely normal.

The goal right now isn't performance. It's reconnection.

A Note Before You Start

You don't have to wait until your six-week appointment to move your body gently — but you should always listen to what your body is telling you. If something feels uncomfortable, creates pressure or heaviness, or causes pain, stop and rest. These movements are a starting point, not a prescription. When in doubt, check in with your provider or a pelvic health PT.

What Makes a Movement "Early Postpartum Safe"?

Early postpartum movements should:

• Encourage 360 breathing — rib cage, belly, back, and pelvic floor

• Avoid excessive intra-abdominal pressure

• Restore coordination before strength

• Support healing tissues rather than stress them

These five movements do exactly that.

The 5 Best Movements for Your First Six Weeks Postpartum

1. Diaphragmatic Breathing

Why it matters

This is the foundation of everything. Relearning how to breathe fully — not just into your chest — helps reconnect your diaphragm and pelvic floor, which work together as a system. This is where all postpartum recovery starts.

How to do it:

• Lie on your back with knees bent, or sit comfortably — whatever feels best

• Inhale through your nose, letting your ribcage, belly, and back expand in all directions

• Exhale slowly through your mouth, feeling a gentle lift of the pelvic floor as you do

• Keep your shoulders relaxed and jaw soft

👉 Aim for 5–8 slow breaths. You can do this multiple times throughout the day — no mat required.

Learn More About 360 (Diaphragmatic) Breathing Here

Common mistakes:

• Sucking in rather than expanding

• Holding your breath

• Forcing the pelvic floor to "lift" aggressively — the lift should be gentle and coordinated with the exhale

2. Isolated Press Into Thighs

Why it helps

This movement introduces gentle core engagement without any movement or pressure spikes. It's a great first step in reconnecting your deep core without straining healing tissues.

How to do it:

• Sit upright or lie on your back with knees bent

• Place a pillow or small ball in front of your thighs, hands resting on it

• Gently press your hands into the pillow as your thighs act as resistance — no movement, just gentle tension

• Breathe normally throughout — no breath holding

👉 Hold 1–2 seconds. Repeat 5–8 times.

Mom tip: This is a great one to do while baby is on the floor for tummy time.

3. Bridge

Why it helps

This movement teaches your body how to manage pressure while moving — essential for daily life. It also gently activates your glutes and inner thighs while encouraging pelvic floor coordination.

How to do it:

• Lie on your back, knees bent, feet flat

• Optional: place a pillow or yoga block between your knees

• Inhale to prepare

• Exhale, gently squeeze the pillow if using one, and lift your hips

• Lower slowly with control

👉 Start with 5–8 reps. Rest between sets if needed.

If flat on your back is uncomfortable, this one can wait — there's no rush.

4. Side Lying Thoracic Rotation

Why it matters

Rotation is often overlooked in early postpartum recovery, but it matters a lot. It supports rib cage mobility, breathing efficiency, and upper body tension relief — especially helpful if you're spending a lot of time feeding, holding, or nursing.

How to do it:

• Lie on your side with knees bent, arms stacked in front of you

• Inhale, then slowly open your top arm back, following your hand with your eyes

• Let your chest open and rotate, only as far as is comfortable

• Exhale and return to the starting position

👉 Repeat 5 times each side.

5. Snow Angels Lying on Your Back

Why it helps

This movement gently re-coordinates your arms, breath, and trunk without any strain. It's one of the most accessible early postpartum movements — and it feels surprisingly good.

How to do it:

• Lie on your back, knees bent

• Inhale as your arms slowly move overhead

• Exhale as they return to your sides

• Keep your ribs heavy and your breathing smooth throughout

👉 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 is plenty to start

• 5–10 minutes total

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

This is early postpartum movement, not a postpartum workout — yet. Consistency over the days and weeks matters far more than intensity right now.

When Are You Ready to Progress?

These movements build the foundation for everything that comes next — more challenging core work, strength training, and returning to the activities you love. Before progressing, look for:

• No leaking or heaviness during or after movement

• Good breath control throughout exercises

• Ability to engage your core without bracing or breath holding

Everyone's timeline is different. Some people are ready to progress before their six-week appointment. Others need more time, and that's completely okay. Work with your body — not against it.

FAQs

1. Do I have to wait until my six-week appointment to start moving?

Not necessarily. These movements are gentle enough that many people can begin them within the first week or two postpartum, if it feels right. Listen to your body, and always check with your provider if you're unsure. There is no universal rule — your recovery is individual.

2. Are these movements safe after a C-section?

Generally yes, but the timeline may look a little different. Diaphragmatic breathing and gentle seated movements are often appropriate early on. Movements that require more abdominal engagement — like the bridge — may need to wait until incision healing is further along. Always check with your provider and listen to your body.

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

Yes. These movements are specifically designed to support coordination and gentle activation without placing excessive stress on the abdominal wall. They're a great starting point whether or not diastasis is present.

4. What symptoms should make me stop?

Stop and rest if you experience leaking, pelvic pressure or heaviness, pain at your incision site or perineum, or any feeling that something "isn't right." These are signals from your body to back off. If symptoms persist, reach out to a pelvic health PT.

5. Is this enough for postpartum recovery?

These five movements are your foundation — not your finish line. They rebuild coordination, reconnect your breath and core, and prepare your body for progressive strengthening. Once you've established this base, there's so much more to build on.

TL;DR — Your Simple Starting Plan

• Start with breath and connection

• Choose 1–2 movements daily

• Move slowly, breathe intentionally

• Build coordination before strength

• Progress when your body — not a calendar — says you're ready

These five movements support your healing, protect your pelvic floor, and set you up for a strong postpartum recovery.

Ready to go further?

If you would like more support, here’s where to begin:

👉 Download the Pregnancy & Postpartum Core Guide
👉 Explore our Postpartum Recovery Guide

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