5 Beginner Postpartum Core Moves
When someone comes in for an initial postpartum visit with a goal of core retraining early postpartum, there are 5 foundation movements that I will typically touch on.
The reason I like these 5 is because they emphasize a foundation that needs to be built to perform a long list of movements often seen in fitness classes. And ultimately that’s my goal - to prepare my clients to confidently build to what they will see in their routine - whether this is a group class, Peloton or other fitness tailored to the masses. They also initiate movement in all different planes of motion so you can include all the different abdominal muscles.
We will review pressure management and breath strategies to really tap into the deep core, then practice with something like these:
Lean back - to build control for boat, knee tucks, sit ups
Forward lean - to prepare for plank, mountain climbers, push ups
90/90 taps - for dead bug, leg lowers
Modified side plank - to build to more difficult variations like side plank leg lift, side plank reach and rotate
Banded rotation - for chops, Russian twist, ball slam rotation
Check out the videos in the Instagram reel below!
If you’re looking for core to start with early postpartum (around 4-6 weeks; c-sections >6), this list can be a great go-to!
