Bringing a baby into the world is powerful, beautiful—and physically demanding. After birth, many women experience weakened core muscles, pelvic floor changes, lower back discomfort, and a shift in how their body feels and functions. The good news? With the right postpartum core exercises and a gradual, supportive approach, you can rebuild strength, increase stability, and feel more connected to your post-baby body again.
Always check with your doctor, midwife, or a pelvic floor physical therapist (you can locate one on our Pelvic Health Therapist Network) before beginning any new routine.
Why Postpartum Pelvic and Core Recovery Matters
During pregnancy and delivery, your abdominal muscles, pelvic floor, and connective tissue stretch significantly. Without proper recovery, women may experience:
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Pelvic heaviness
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Leaking when sneezing, laughing, or jumping
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Lower back pain
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Weakened abdominal muscles or diastasis recti
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Reduced sexual comfort or sensation
Gentle strengthening helps:
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Reconnect the mind to the core
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Improve posture
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Reduce discomfort
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Restore control and coordination
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Support daily movement and stability
Research shows that targeted pelvic floor recovery significantly lowers the risk of urinary incontinence and pelvic organ prolapse in the postpartum period.
Gentle Postpartum Exercises to Start With
Here are safe, effective movements for postpartum pelvic health:
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Diaphragmatic Breathing
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Lie on your back with knees bent.
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Inhale and feel your ribcage expand.
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Exhale slowly, gently lifting your pelvic floor and lower belly.
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Repeat 10–15 times.
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Pelvic Tilts
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Lie on your back, feet flat.
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On an exhale, gently tuck your pelvis under and engage your lower belly.
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Inhale to release.
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Perform 10–15 reps.
(Verywell Family Guide)
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Pelvic Floor Contractions (Kegels)
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Exhale and lift your pelvic floor.
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Inhale and fully relax.
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Perform 8–12 slow, controlled reps.
(Cochrane Review on PFMT)
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Heel Slides
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On your back, engage your deep core.
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Slowly slide one heel forward, then return.
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Alternate sides for 10–15 reps each.
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Bridge
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Press your feet into the floor.
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Lift your hips on an exhale, keeping core engaged.
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Lower slowly on the inhale.
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Repeat 10–15 times.
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A Supportive Tool for Recovery
Some women find gentle external stimulation helpful to release tension and improve awareness of the pelvic floor. For example, the VWELL's FLEX or ARC Vibrating Wands can be used externally (or under professional guidance) to support postpartum pelvic health, ease tight muscles, and promote circulation.
Studies show that vibrating devices can enhance pelvic rehabilitation; postpartum women using vaginal cones or wands improved pelvic floor strength and sexual function compared to exercise alone. (PubMed Study)
Tips for Safe Postpartum Core Restoration
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Start slowly and progress gradually
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Breathe deeply through every movement
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Focus on control over intensity
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Avoid doming or bulging of the abdomen
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Consult a professional if unsure
Even a short course of guided pelvic floor therapy can meaningfully improve postpartum recovery outcomes. (BMJ Open Study)
When to Seek Professional Support
See a pelvic floor therapist if you experience:
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Pain during intercourse
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Persistent pelvic heaviness
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Urinary or fecal incontinence
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Diastasis recti that isn’t improving
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Difficulty engaging pelvic muscles
Rebuilding Strength With Patience and Compassion
Your body has accomplished something extraordinary. Restoring your postpartum core and pelvic floor isn’t about rushing; it’s about reconnecting, healing, and gradually building strength. With mindful exercises, focused breath-work, and supportive tools like the VWELL wand, you can regain stability, comfort, and confidence—one step at a time.
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