--- title: "Safe Postpartum Workouts to Rebuild Core Strength at Home" description: "Learn safe postpartum workouts to rebuild core strength and heal Diastasis Recti. Get evidence-based routines for new moms from an expert instructor." canonical: https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/sample-workouts-build-strength-safely last_updated: 2025-08-31 --- # Safe Postpartum Workouts to Rebuild Core Strength Tribe Verified · 14+ hours of guided recovery video By [Bharti Goel](https://mytribe.in/herhealthcareathome) · Available online · ₹8,000 per course (1 year validity) (estimate) Part of [Postpartum Fitness & Recovery Program](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program). [View full gallery](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/gallery) Your body is healing, not broken. These simple, core-safe moves helped me rebuild my strength from home, focusing on pelvic floor support and gentle recovery. ## Photos and videos - [Video: Your body after childbirth is not ruined, it is healing. This video shows four key exercises: dynamic glute bridges, clam shells, toe taps, and kneeling kegels, that help support pelvic floor and core recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c9b6608-44a9-4359-bcbf-0d2cb53939af) - [Video: This 20-minute daily routine helped me reduce my mummy tummy and feel so much stronger. It includes core-safe exercises like overhead standing marches, dynamic bridge pose, dead bug, and side plank twists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29365847-527f-4513-ac63-9768585f1ab3) - [Video: No time? This 15-minute daily abs workout is my go-to on busy days. It features seven simple but powerful moves like glute bridges, toe taps, and bird dog to keep your core strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee2075a8-4eab-4a6d-87f6-07df58c30a48) - [Video: Even simple exercises can do wonders when done with correct breathing and core engagement. This video demonstrates three exercises using a small ball to enhance core and inner thigh activation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fae6d6f1-f41b-4fe1-82f5-f4a70dbf2755) - [Video: This is Part 1 of my 'Tackle That Mummy Tummy' series, focusing on tabletop exercises. I'll guide you through bird dog, bear holds, and donkey kicks to tone your core and glutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1e5e56b-176a-46f0-bc04-9e18a9b30ba0) - [Video: In Part 2 of the series, we target the deep core muscles with side plank variations. I show you how to progress from a simple hold to dynamic dips and twists to cinch your waistline.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe9c8f20-3f29-46f2-803e-5bb9b35dfea2) - [Video: Part 3 is all about targeting the core and glutes together with bridge variations. Using a ball and a chair, I demonstrate how to intensify the glute bridge to tighten your tummy and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a79d36d-254c-4dc7-9567-866cf7477669) - [Video: In Part 4, we switch to reverse planks, which are safer for postpartum core healing. I demonstrate holds, dips, and marches to strengthen your core and lower back without outward pressure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9eb39b08-c2bb-4809-9908-52726a9889e9) - [Video: Part 5 of the series targets those tricky lower abs with standing marches. I show you how to add arm movements and twists to make this simple exercise super effective for your core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65c8b074-b4c2-4f97-a2d0-2288e9ab95df) - [Video: Here are four essential exercises to help reduce belly fat post-delivery. I demonstrate core breathing with a resistance band, toe taps, and the dead bug exercise, all focused on safe core engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/117b6d49-ff85-490f-8ff6-f8e4a88e12f0) - ![Bear holds are a fantastic way to fire up your deep core. By hovering your knees just an inch off the floor and exhaling to engage, you build incredible stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/384b63ff-2054-43a6-9260-ffebc0b4e50d) - ![This modified bird dog, using a ball for tactile feedback, helps you strengthen your entire core while protecting your back. Exhale as you lift the leg and squeeze the ball.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4c3d9f8-a3c4-47c3-8002-908f63812402) - ![Donkey kicks are not just for the glutes. When you add a ball and focus on engaging your core as you lift, it becomes a powerful exercise for your lower abs and pelvic floor support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/308ee37c-c004-4e99-b22d-3650651a89d9) - ![This tabletop kickback is a great exercise for posture and alignment. As you exhale and lengthen your leg, focus on keeping your core tight and your back flat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c1018e5-343d-4dda-b1f1-9ea8920f3c9a) - ![This graphic introduces four postpartum-safe reverse plank variations to strengthen your core. These are excellent alternatives to traditional planks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26ae6d8a-414c-4235-9a3b-d19437101858) - ![To begin a reverse plank, sit on your mat with your hands behind you. This starting position ensures you can lift into the plank with proper form and alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a27604d7-b22c-42fa-9d48-a0122f3e58b4) - ![This image demonstrates an elevated feet reverse plank. Using a chair increases the challenge on your glutes and hamstrings while still safely engaging your core as you lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76d8ce27-406d-463e-a1dc-29205fc93472) - ![The single elevated foot reverse plank is an advanced variation. It challenges your balance and requires significant core and glute strength to keep your hips level as you lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90aaf87e-91fb-4c23-a516-de0189d0e7ba) ## About Sample Workouts: Build Strength Safely Before jumping into crunches or heavy weights, know that your core needs specific support to heal correctly. The movements below aren't about speed or sweat; they are about reconnecting with your deep abdominal muscles and pelvic floor to help close that Diastasis Recti gap safely. Many new moms ask me when they can start doing crunches. My advice is always the same: wait. Your body has just undergone a massive physical event. Crunches and traditional ab work often increase intra-abdominal pressure, which can actually widen abdominal separation and put unnecessary stress on your pelvic floor. ### Why these moves work Instead of focusing on getting flat, we focus on getting functional. * **Glute Bridges:** These engage your posterior chain and pelvic floor without straining your upper abs. * **Bird Dogs:** A gold standard for spinal stability. They force your core to fire to keep you balanced, rather than relying on momentum. * **Bear Holds:** This builds tension in the deep core. Hovering your knees just an inch off the mat forces you to breathe and engage the transverse abdominis, which acts like a natural corset for your waist. ### Consistency over intensity You don't need an hour in the gym. These workouts are designed to fit into nap times. Whether you had a natural birth or a C-section, the timeline is similar—we prioritize healing your foundation before building the fitness layer. Remember to clear this with your doctor, especially if you are less than 10 weeks postpartum. If you feel coning or doming in your stomach during these exercises, scale back. It is not about how fast you move; it is about how well you engage. ## About Bharti Goel I’m Bharti. After a 44-hour labor and a C-section, I realized the fitness industry didn't really get what moms need. I built these routines to help you heal your core and feel like yourself again, without the guesswork. [See all of Bharti Goel's services](https://mytribe.in/herhealthcareathome) ## More from Postpartum Fitness & Recovery Program by Bharti Goel - [Featured](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/featured) - [My 6-Week Postpartum Recovery Program](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/my-6-week-postpartum-recovery-program) - [Healing Your Core & Pelvic Floor](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/healing-your-core-pelvic-floor) - [15-Minute 'Nap Time' Workouts](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/15-minute-nap-time-workouts) - [Relief for 'Mom-Life' Aches & Pains](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/relief-for-mom-life-aches-pains) - [Real Talk: Motherhood Myths & Truths](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/real-talk-motherhood-myths-truths) - [Understanding Your Baby](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/understanding-your-baby) - [My Journey & Why I Can Help](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/my-journey-why-i-can-help) - [Posture for New Moms](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/posture-for-new-moms) ## More services by Bharti Goel - [Childbirth Education Program](https://mytribe.in/herhealthcareathome/childbirth-education-program) - [Prenatal Fitness & Yoga Program](https://mytribe.in/herhealthcareathome/prenatal-fitness-yoga-program) - [Fertility Yoga Program](https://mytribe.in/herhealthcareathome/fertility-yoga-program) ## Similar work from other experts - [Safe and Effective Postpartum Recovery Workouts](https://mytribe.in/curvy_dumbells/postpartum-fitness-recovery/safe-strong-your-postpartum-workout-guide) by Ishita Chauhan · Postpartum Fitness & Recovery · Available online - [Pelvic Floor & Core Recovery](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/pelvic-floor-core-recovery) by Hamsikha · Postnatal Fitness & Recovery · Virtual sessions; Baby-friendly home practice - [Rebuild Your Core and Tone Your Tummy After Delivery](https://mytribe.in/sakshiyogastudio/postpartum-recovery-yoga/rebuild-your-core-tone-your-tummy) by Sakshi Jain · Postpartum Recovery Yoga · Live online classes via Google Meet - [Gentle Postpartum Workouts to Rebuild at Home](https://mytribe.in/mama.be.fit/postpartum-fitness-core-restoration/gentle-at-home-workouts) by Mama Be Fit · Postpartum Fitness & Core Restoration · Online fitness sessions - [Postpartum Core Recovery and Healing](https://mytribe.in/getfitwithbharat/postpartum-fitness-recovery-coaching/core-recovery-healing) by Bharat Yadav · Postpartum Fitness & Recovery Coaching · Available online - [Gentle Strength: Postpartum & C-Section Recovery](https://mytribe.in/komalyoga/pilates-classes/gentle-strength-postpartum-c-section-recovery) by Komal Sodhi · Pilates Classes · Online classes, at studio in DLF Phase 4, and across Delhi NCR ## Book To book Bharti Goel, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Bharti%2C%20I%20saw%20your%20sample%20postpartum%20workouts%20and%20would%20love%20to%20know%20how%20to%20start%20your%20recovery%20program%20safely.)