3 Simple Post-Baby Core Strengthening Exercises

3 Simple Post-Baby Core Strengthening Exercises

Post-baby core-strengthening exercise need to be easy and approachable.

Below, I list three of my favorite, easy, post-baby core strengthening moves.

BONUS! the first two can be done immediately after your baby is born (as soon as you feel ready).



These moves target the transverse abdominis muscles, the deepest layer of muscles in our core. 

Post-Baby Core Strength Exercise 1: Lower Transverse Engagement

3 simple core strengtheners

This first exercise is great for when you just had a baby and are spending lots of time lying in bed nursing.

  • Lying on your back, bend your knees, and place the feet flat on the floor.
  • Notice your breath and allow it to deepen.
  • Place the heel of your hands on your ASIS bones (those bones at the front of the hips) and let the fingers rest on the low belly.
  • As you inhale, let everything relax.
  • As you exhale, you are going to imagine your ASIS bones drawing together toward the middle of your lower abdomen to engage your low belly. (Watch the video if you are confused!)

With some practice, you should feel the soft part of your belly (also known as your lower transverse) firm up slightly as you exhale.

You may also feel the pelvic floor engage, co-contracting with your lower transverse.

If you don’t feel that, don’t worry about it. Just keep practicing and focusing on relaxing on the inhale and engaging with the exhale.

Post-Baby Core Strength Exercise 2: Seated Transverse Engagement

3 simple core strengtheners

In the second exercise, we will focus on transverse engagement while seated.

  • Seated on a chair, find a neutral pelvis position where your sit bones connect to the chair.
  • Slide yourself back against the back of the chair so that your core doesn’t have to hold you upright. 
  • Again, we are going to use our breath. As you inhale, let the belly relax.
  • As you exhale, think about those transverse muscles that make up the ‘corset’ of your body engaging which will pull your belly gently inward.. They wrap from the back of your spine all the way to the front. And reach from your ribs down to your public bone.

As they engage, you should feel like you get taller and longer not like you are crouching or crunching.

Finding this feeling can take practice so, give it some time!

Post-Baby Core Strength Exercise 3: 90/90 Breathing and Transverse Engagement

3 simple core strengtheners

For the third exercise, I want you to return to your back. If you have a yoga block at home, grab that and bring it to the floor with you. This Technique is called 90/90 breathing because your legs create 90 degree angles at your hips and knees.

  • Take your legs slightly wider than your knees and internally rotate your legs just a bit. If you have one, take the block between your knees.
  • Now, find your breath.
  • As you inhale, everything relaxes. Try to inhale very deeply to prepare for a nice, long, exhale.
  • As you exhale, draw the pelvic floor up first. Continue exhaling and draw those hip bones together to engage your low belly. Keep exhaling and move the engagement even higher into the middle/upper transverse. Eventually, you may even feel like your upper transverse abdominals pull your ribs down so they come in line with the hips.
  • Then take a deep inhale and relax everything, and begin engaging again on the exhale from the bottom up again. Pelvic floor, low belly, mid belly, upper belly, ending with a big inhale.

If this simple version is very available to you, you can try giving the block a bit of a squeeze on the exhale to increase engagement.

A quick safety note: if you feel any pressure down on your pelvic floor while doing the 90/90, ease up and work on balancing or strengthening your pelvic floor first.

There they are! 3 simple core-strengthening exercises.

Keep in mind…with postpartum core-strengthening there are two factors to consider.

The first is general strength, which we focused on in these exercises today. This creates an excellent foundation for your core-health. However, it isn’t the only piece. If you ONLY focus on core strengthening exercises, your core will only be strong when you do those types of movements. You will be missing a key part of core health.

The second, often overlooked, factor is core function. You want to make sure that your core strength translates to functional movements like twisting, reaching, and bending. Functional strength allows you to move through your day with strength and ensures you don’t damage your core through every day movements.

Yoga is an amazing tool for both general and functional core strength because it takes your body through a full range of movement under controlled conditions.

When we combine these two factors – general and functional core strength – your core will be strong in ANY situation or position you throw at it.

Watch the FREE Yoga and Diastasis Masterclass!

Core-Safe Baby Carrying

Core-Safe Baby Carrying

One key to healing your core after pregnancy is your alignment. I often discuss how three key alignment changes (hips over heels, neutral pelvis, and neutral ribs) minimize intra-abdominal pressure and turn on the deep core muscles.

But for many new moms, a common question arises: how can I maintain alignment and healing while baby-carrying or baby-wearing?

Holding a squirming bundle in our arms, or in a carrier, throws off our posture and strains our core.

So let’s discuss how to do this in the most core-safe way.

How to Baby Carry In a Core-Safe Way

The Newborn days

In those first few weeks, when your newborn has no head control, you’re likely using your hips to support the weight, and rounding over to keep them secure. It’s very hard to maintain good alignment in this newborn stage!

The good news…This only lasts a couple months. Don’t put extra pressure on yourself in those early days.

Once Your Baby Has Head Control

However, once baby has a little more head control and is getting heavier, it’s time to become more mindful of your body position.

Holding in Arms

Our tendency is to throw one hip out to one side (usually the same hip every time) and let the baby rest on the shelf of our hip bone. This position is less than ideal.

It makes it hard to engage our deep core muscles and increases outward pressure on the abdominal connective tissue. This increase in pressure is particularly harmful if you have diastasis- recti or a prolapsed pelvic floor.

We can ease that pressure by keeping the hips square. When you pick the baby up, use your arm to hold the baby (as much as possible) rather than the hips. When one arm gets tired, switch to the other side. You can also take them in front with both arms as support. At first, this feels hard and strange. With time, you will build arm strength and it will become easier.

As your baby becomes a toddler, try to use the piggy-back method when they need to be carried. This allows you to keep alignment and squared hips while giving tired toddler legs a break.

Baby Wearing

For those of you using a baby carrier, here are a few tips that will help you maintain alignment and minimize intra-abdominal pressure.

As soon as baby is big enough, move them to the back instead of carrying on the front. This allows you to use the natural protection of the bones in the back, the ribcage and spine, to avoid straining the core.

If your baby isn’t big enough or isn’t ready to be on the back, make sure that while you front carry you don’t shift your hips forward as you get tired. Instead, lean forward slightly and take breaks often.

Regardless of whether you wear your baby in front or back, makes sure that the straps are fitted properly. You want the baby nice and snug against your body and the waistband snug around the hips. When the straps are too loose, we tend to move into poor alignment to compensate.

In general, make sure you take breaks as often as possible to avoid fatigue in your muscles.

Even though it feels like you will be carrying that heavy child around forever, I promise you, those days will be behind you soon enough! Your core (and entire body) will appreciate the time and attention you put into proper baby carrying during this season of your life.

Watch the FREE Yoga and Diastasis Masterclass!

12 Days of Core Strength

12 Days of Core Strength

12 days of core strength

I recently hosted 12 Days of Core Strength on the brb Yoga Facebook Page. (P.S. If you aren’t following me over there, you should! I go live every week with new tips).

Each day is a super simple, super practical change you can make in your day-to-day life to improve your core strength. Find all 12 videos below.

Day 1: Blow While You Go

Day 2: Hip Hinge

Day 3: The Eavesdrop

Day 4: Rib Breathing

Day 5: 90/90 Breathing

Day 6: One Action At A Time

Day 7: Raise The Roof

Day 8: Standing and Sitting

Day 9: Touch That Stomach!

Day 10: Unclench Those Glutes

Day 11: Watch How You Stand!

Day 12: Let Go Of Perfection

Watch the FREE Yoga and Diastasis Masterclass!