Pregnancy and childbirth are incredibly demanding physically, mentally and emotionally. In the weeks and months after giving birth, it’s normal to have moments of feeling depleted and disconnected from your body.
While rest is of course essential and should be prioritised, staying inactive for too long can lead to issues like incontinence, back and hip pain, or difficulty carrying out every day tasks like lifting your baby or carrying heavy items.
The good news? With the right kind of movement, you can start to feel strong and supported in your body again. Pilates is one of the safest and most effective ways to reconnect your abdominals, improve your posture, and awaken your muscles gently and intentionally.
Here are 5 foundational core exercises that support postpartum recovery – perfect for easing back into movement once you’ve been cleared by a health professional.
Hover with Pilates Ball
Targets deep abdominals and pelvic floor with added stability challenge.
How to do it:
- Start on all fours with a Pilates ball gently placed between your inner thighs.
- Inhale to prepare.
- As you exhale, gently lift your knees an inch or two off the mat, engaging your core and inner thighs to stabilise in a hover position.
- Hold for 2-3 seconds, then lower with control.
- Repeat for 8-10 reps.
Why it’s great:
Hovers activate your transverse abdominis (deep core) and pelvic floor while keeping the movement low-impact and safe for postpartum bodies.
Bird Dog
Builds coordination, core stability and spinal alignment.
How to do it:
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Begin in a tabletop position, hands under shoulders and knees under hips.
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Inhale to prepare.
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Exhale as you extend one arm forward and the opposite leg back, keeping hips level.
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Inhale to return to centre, then switch sides.
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Repeat 8–10 reps each side.
Why it’s great:
Bird dogs strengthen the entire core and back body while improving posture and balance. This is especially helpful if you’re dealing with postural shifts from feeding or carrying your baby.
Modified Side Plank with Pilates Ball
Supports obliques and pelvic stability without overloading the core.
How to do it:
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Lie on your side with knees bent and bottom elbow under your shoulder.
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Exhale as you lift your hips off the floor into a modified side plank.
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Hold for 10–15 seconds, keeping core engaged and spine long.
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Lower and repeat 8-10 reps each side.
Why it’s great:
Side planks activate your obliques and glutes, which are essential for stabilizing the pelvis and supporting the lower back during daily activities.
Toe Taps
Strengthens lower abs while retraining pelvic control.
How to do it:
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Lie on your back with an imprinted spine to the mat, knees bent and feet flat.
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Lift legs into tabletop (knees directly over hips).
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Inhale to prepare.
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Exhale as you lower one foot to lightly tap the floor, keeping the pelvis stable.
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Inhale to return to tabletop, then switch legs.
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Repeat 8–10 reps each side.
Why it’s great:
Toe taps are gentle but effective in training deep abdominal control and pelvic stability, which are key components of postpartum core rehab.
Pelvic Curls
Engages glutes, hamstrings, and deep core while mobilising the spine.
How to do it:
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Lie on your back, knees bent, feet hip-width apart.
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Inhale to prepare.
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Exhale as you slowly lift your hips, articulating through the spine.
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Inhale at the top, then exhale to slowly roll down.
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Repeat 8–10 times.
Why it’s great:
Bridging strengthens your backside while gently reintroducing spinal mobility. It also helps reestablish the mind-body connection after birth.
Every postpartum body heals differently. These movements are intended to be supportive, not stressful. Always move with intention and honour your current energy levels. Consistency is far more effective than intensity right now.
If you’re unsure where to begin or want personal guidance, head to our postpartum-friendly Pilates classes or 6-week Trimester Four/Postpartum Program and try them out with 7 days FREE. You deserve to feel strong, capable and connected to your body again!
