Pregnancy/Postpartum Core & Pelvic Floor Workout

Updated: Sep 22



This workout is designed for postpartum women who are looking to rebuild their core and/or pelvic floor after giving birth! These are also great for Pregnant women who do not get light-headed or dizzy while laying on their back.

If you’re reading this, chances are you’re pregnant or newly postpartum and you’re looking for some guidance on how to safely and effectively workout. Fortunately, I know exactly what you’re going through! When I found out I was pregnant, I panicked. How in the world am I going to grow a baby and be able to stay fit? Will the workouts I’m doing harm my baby? Will I be comfortable in my own skin postpartum? How do I ease my way back into fitness after having my baby?


There are SO many things that we think about while growing a new life, and rightfully so! We’re travelling down a new path that we’ve never traveled down before. Even if you’ve experienced pregnancy once or twice before, every pregnancy is different. You may feel different, you may crave new things, you may experience a different labor or have new postpartum struggles that you didn’t have the first time around. Honestly, I don’t think women are given enough credit or recognition for all the things we go through emotionally, mentally and physically during this special time!


Working out and staying active during pregnancy is SO beneficial to both you and your baby. I’ll talk about all the benefits in another blog post, but for now, let’s get to the workout posted above so you can get to it!


NOTE: If you’re in your 2nd or 3rd trimester and experience dizziness or lightheadedness while lying on your back, I would advise you not to complete the workout above.


These exercises are safe to do just a few weeks after giving birth; however, you should start with deep breathing exercises such as the core breath and lighter movements such as the Pelvic Tilt, Hip Rolls, and Cat-Cows. Once you’ve safely mastered those movements, move on to some of the movements in the video above, without the combination. For example, instead of doing a Clam Shell + Extension, just do the clam shell, then slowly add the extension into your workout once your body feels ready.

  1. Single Leg Extension + Lift:

  2. Clam Shell + Extension

  3. Knee Drops

  4. Side Plank Raise + Extension

  5. Bird Dog Crunch

  6. Table Top Fire Hydrant + Extension

It’s SO important to engage your core during all of these exercises! If you feel your body starting to lose grip of that deep core engagement, readjust and begin again. Focus on pulling your belly button in towards your spine, and exhale on exertion to engage your core.


Try completing 3-5 sets of each. Adjust your reps and sets based on your fitness level. If you try this workout, let me know how it goes! Don’t forget to follow me on Instagram for more workout ideas: @Danazimmfit

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