Core-Strengthening Home Workout for New Mums (Postpartum-Friendly)
- Emma Lisa
- Sep 13, 2022
- 7 min read
Looking to tighten and strengthen your postpartum belly? This core-strengthening home workout for new mums is designed to help you safely rebuild your core, reduce belly fat, and improve overall stability—all from the comfort of your living room. By focusing on deep core activation and pelvic floor exercises, this low-impact workout routine is perfect for postpartum recovery, whether you’re dealing with diastasis recti, incontinence, or just looking to feel stronger. Water bottles and towels ready? Let's get moving!
Tired of that post-baby belly and ready to strengthen your core, tone up, and feel more confident in your skin? Awesome, then you’re in the right place! I know from my own personal experience how pregnancy can create so many wild changes to our bodies—especially to the tummy area—and that loose skin can sometimes feel discouraging when all we want is to fit back into our pre-pregnancy jeans!
But before you let any discouragement set in, the good news is you can tighten up your core and reduce that jelly belly. Now, I'll be honest, it won’t happen overnight (your body just did something incredible, after all), but with a little patience, consistency, and this core-strengthening workout, you’ll be on your well way. So, go grab your water bottle, a towel, and let’s get moving--your journey to a stronger, more confident you starts right now!
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Core-Strengthening For Mums
This home workout focuses on strengthening and tightening your core in a safe and effective way that is also mindful of postpartum recovery. Unlike high-impact exercise routines and workouts, this mum-friendly routine is centred around deep core activation, pelvic floor strengthening, and building your overall stability. It is generally safe for most new mums who want to rebuild their core strength and support diastasis recti and their postpartum recovery.* I highly recommend pairing this home workout with one of my free meal plans for best results, click here.
Comfortable Workout Attire
It's best if you invest in a set of workout clothes that make you feel good and are suitable for your exercise routine. Choose some that are easy to move in, and are bright and cheerful to look at to boost your motivation.
Exercise Mat
While you don't necessarily need any equipment for this workout, a soft and comfortable exercise mat will provide you with support during floor exercises. Choose a mat that stays put so you don't slip around and can safely transition from one position to another. Again, its nice to invest in a beautiful mat that helps you feel motived and gives you something pretty or fun to look at while working out.
Interval Timer
For some workouts, you may need an interval timer. This helps you count down between reps and rounds, and is an excellent tool for more HIIT-style workouts. You can download a free interval timer app from Apple Store on your smartphone to keep better manage your interval workouts.
Water Bottle
Staying hydrated is crucial during your workout, so keep a water bottle nearby.
Choose a space to workout in that is free of clutter and will allow you the freedom to move around freely. If you are working out on a tiled surface, I suggest you try this bare-foot so you don't slip around. If you choose to workout outside, remember sunscreen, and keep hydrated throughout.
*Trainer Note: always double check with your GP or midwife before starting any fitness program after childbirth. It is best to wait up to 6-8 weeks or more before practising any strenuous physical activities.
BROWSE OUR HOME WORKOUT & TRACKER PRINTABLES
Core-Strengthening Home Workout
The Warm-Up (1 Minute):
Before you start this core-strengthening workout, take a few minutes to warm up your muscles to prevent injury. Start with a 5-minute warm-up to get your heart rate up and prepare your body for the workout. You can include light cardio exercises such as light dynamic stretches doing toe-touches, high knees, step-ups, star jumps* or marching in place to suit your fitness level and ability. These moves will get your blood flowing to prepare your body and the muscles for the following exercises.
Heel Slides
(engages deep core & pelvic floor)
Lie on your back with knees bent.
Engage your core and slowly slide one heel out until the leg is straight.
Slide it back and repeat on the other side.
Dead Bug
(strengthens core without pressure on abs)
Lie on your back with knees bent at 90° and arms reaching to the ceiling.
Lower one arm and the opposite leg toward the floor while keeping your core tight.
Return to start and switch sides.
Glute Bridge with Core Squeeze
(pelvic floor + lower abs activation)
Lie on your back with feet flat and knees bent.
Press through your heels and lift your hips while engaging your core and squeezing your glutes.
Lower down with control and repeat.
Modified Side Plank with Leg Lift
(targets obliques & deep core)
Lie on your side with knees bent and elbow under your shoulder.
Lift your hips into a modified side plank.
Hold, or for an extra challenge, lift the top leg slightly.
Seated Knee Lifts
(gentle alternative to crunches)
Sit on the floor with knees bent and feet flat.
Engage your core and lift one knee toward your chest, lower, and switch sides.
Keep your back straight and avoid leaning back.
Now wait 60 seconds (or catch your breath) and repeat the entire set again. Each set is called a "round" and includes several exercise sequences. See how many rounds you can complete before you get too tired. Track how you feel throughout, and see how many rounds (even its a partial round), you can complete. Each time you practice this exercise routine, aim to beat your last PB (personal best).
Trainer Note: *After birth, many women have temporary or long term incontinence issues. If jumping or jolting movements are a problem, try a little hop, marching, stepping or simply standing instead.
Track Your Progress
What get measured, gets noticed. Make note in a fitness tracker or app, and try this workout again tomorrow or the next day. After a 1-2 weeks, this workout routine should start to get easier and easier. You may be able to endure it for additional rounds and without even breaking a sweat. Keep practising the routine until it becomes too easy, then come back here to the Weight Loss Blog for a more challenging workout to match your new fitness level. If you need a Fitness Tracker, click here.
How many rounds did you manage?
I have a little good news to share. Those of who you who found this core-strengthening workout challenging, you are actually the ones who will see the most adaptation by sticking with this. If you do this daily for the next 30 days, I promise you will notice a real difference in how you start to look and more importantly, feel. You'll also be pleasantly surprised just how fast your body can adapt and those extra rounds become easier and easier!
BONUS: Post-Partum Power Walking
Wanna boost your results? Walking is one of the best workouts when you are trying to lose weight, especially if you are returning to fitness. Just about anyone can do it, and given there so many different forms of walking, you can choose your intensity to suit your end goal. If you have been sedentary for some time, this is the perfect start for you to ease back into exercising. Here's my top tips on how to add power walking to your workout routine:
BEGINNERS: start by taking casual walks as a beginner and work up to longer periods of time. You will keep your body moving and kick start the burn of calories. I highly recommend that you time yourself or use a marker such a a landmark to track your progress from week to week. You'll be amazed just how fast the body adapts when you are consistent.
MODERATE to ADVANCED: remember to keep pushing yourself. The body adapt with regular stimulus in as less than 10 days so be mindful and keep mixing it up, going super hard some days, easing off and mixing up your walking terrain each week.
CHALLENGER: As you progress, be sure to add in some challenges to push yourself. If you want to burn more fat, you need to increase the intensity. Instead of an hour-long casual walk, try a fast-paced, power walk but for about 20-30 minutes. Carry weights, push the pram or throw bubs in the baby sling. Take to the beach and walk briskly on sand to really engage your core and the larger and stabiliser muscles of your legs. Hiking uphill over uneven terrain also has the same effect. Kick it up a notch each week to help your body burn fat and progress.
With just 10-minutes or less per day, you can prioritise your health and fitness without sacrificing precious time with family or away from work. These quick and equipment-free workout routines are efficient, effective, and easy to fit into your daily schedule. Remember, consistency is key, so make an effort to do this workout regularly, and you'll see improvements in your strength and stamina. Here's to a healthier and happier you!
Emma Lisa, Nutritionist & Personal Trainer
Emma Lisa is a Nutritionist & Women's Health Practitioner with a Certificate III + IV in Fitness and Personal Training from Sydney, Australia. She is a published cookbook author, passionate lifestyle blogger, and advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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