Your core is so much more than just your abs. It's the powerhouse that supports nearly everything you do.

A strong core improves your posture, which means less back pain and fewer aches throughout the day. It makes everyday movements easier, from lifting your kids to carrying groceries to simply getting up from the floor.

For new moms especially, rebuilding core strength helps with recovery, improves stability, and gives you the energy and strength you need to keep up with your little ones. Plus, when your core is strong, you move with more confidence and feel more connected to your body.

These moves are gentle enough for postpartum recovery and can be done anytime that fits into your day.

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1. Pelvic Tilt

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What it does: Targets your deep core muscles and lower abdominals

How to do it:

• Lie on your back with knees bent, feet flat on the floor, hip-width apart
• Rest your arms by your sides
• Inhale through your nose, keeping your spine neutral
• Exhale and gently draw your belly button toward your spine
• Tilt your pelvis so your lower back presses into the mat
• Hold for a moment, then inhale and release back to neutral

Reps: 8–10
Focus: Move slowly and breathe with intention

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2. Roll-Ups (Easy Version)

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What it does: Strengthens your abdominals and improves spinal control

How to do it:

• Lie on your back with knees bent, feet on the floor
• Reach your arms toward the ceiling
• Inhale to prepare
• Exhale, tuck your chin, and slowly lift your head, shoulders, and upper back
• Peel your spine off the mat one vertebra at a time
• Stop wherever feels comfortable
• Inhale at the top
• Exhale and slowly roll back down with control

Reps: 5–8

Tip:Too challenging? Just roll up halfway for a modified version

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3. Side Plank (Modified)

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What it does: Works your obliques and builds core stability

How to do it:

• Lie on your side with your elbow under your shoulder
• Bend your bottom knee, keep your top leg straight
• Stack your hips and shoulders
• Inhale to prepare
• Exhale and lift your hips off the mat
• Create a straight line from your head to your knees
• Breathe normally as you hold
• Lower back down slowly

Hold: 15–30 seconds per side

Focus: Keep your waist lifted and ribs stacked

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4. Single Leg Stretch

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What it does: Challenges your abdominals and improves coordination

How to do it:

• Lie on your back with knees bent
• Bring one knee toward your chest, hands on your shin
• Keep the other foot on the floor or lightly extended
• Inhale to prepare
• Exhale and switch legs—pull the opposite knee in while extending the other leg
• Continue switching slowly, breathing evenly throughout

Reps: 8–12 slow switches
Tip: Keep your head down if lifting it feels uncomfortable

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5. All-Fours Arm and Leg Reach

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What it does: Builds core stability and balance

How to do it:

• Come onto hands and knees
• Place hands under shoulders, knees under hips
• Keep your spine neutral, gaze down
• Inhale to prepare
• Exhale and gently engage your core
• Extend your opposite arm and leg (right arm with left leg)
• Keep your hips and shoulders level
• Inhale and hold briefly
• Exhale and return to starting position
• Switch sides

Reps: 6–8 per side
Focus: Move slowly with control - no side-to-side shifting

These five exercises form a gentle but effective routine you can return to again and again. Listen to your body, move at your own pace, and remember that consistency matters more than perfection.