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Safe Postpartum Exercise: 10-Minute Workouts for Diastasis Recti & Core Strength
Rebuild your strength safely with this gentle 10-minute postpartum workout designed to help heal diastasis recti and restore core stability after childbirth. These easy, guided exercises support your pelvic floor, improve posture, and strengthen your deep abdominal muscles — all without strain or discomfort. Perfect for new moms at home, this short routine promotes healing, confidence, and long-term wellness. Always consult your healthcare provider before beginning any new exercise program.
11/8/20252 min read
⚠️ Essential Safety Warning
Before you begin: Always get clearance from your doctor or healthcare provider before starting any postpartum exercise. Move slowly, listen to your body, and stop immediately if you feel pain, pressure, or dizziness.
Why 10-Minute Workouts Are Your Best Approach
As a new mother, the biggest challenge isn't a lack of motivation—it's a lack of time and energy. Short, consistent 10-minute sessions are far more effective than waiting for an hour you'll never find. They boost your energy, improve mood, and allow your core to heal safely.
The Core Focus: Healing Diastasis Recti
Many new moms have Diastasis Recti (abdominal separation). If you start doing crunches or planks too soon, you can make it worse. The exercises below are designed to gently reconnect your deep core muscles and safely flatten your belly from the inside out.
🌸 Your 10-Minute Core-Healing Workout (Safe for Early Postpartum)
This routine is focused on rebuilding foundational strength. Perform each exercise for the time listed.
Phase 1: Deep Core Connection (Total 4 Minutes)
Breathing + Core Connection (1 min): Sit or lie comfortably. Inhale deep into your ribs. Exhale slowly while gently engaging your pelvic floor and deep core (think: "hug your baby in"). Repeat 6–8 breaths.
Pelvic Tilts (1 min): Lie on your back, knees bent. Exhale, gently tilt your pelvis to flatten your lower back into the floor. Inhale to release. 8–10 reps.
Glute Bridges (1 min): From the same position, press through your heels and lift your hips. Engage glutes and core, then lower slowly. 8–10 reps.
Heel Slides (1 min): Lie on your back. Exhale as you slowly slide one heel away, keeping your core flat. Return and switch legs. 6–8 reps per side.
Phase 2: Gentle Full-Body Movement (Total 5 Minutes)
Cat-Cow Stretch (1 min): On hands and knees, inhale as you drop your belly slightly (Cow). Exhale, gently round your spine (Cat). 6–8 slow reps.
Bird Dog (2 min): On hands and knees, extend opposite arm and leg. Focus on keeping your core engaged and hips perfectly steady. 6 reps each side.
Wall Push-Ups (2 min): Stand facing a wall, arms extended. Bend elbows to bring your chest toward the wall. Exhale as you push back. 10–12 reps.
Phase 3: Cool Down (Total 1 Minute)
Standing Side Stretch & Shoulder Rolls (1 min): Finish by reaching one arm overhead for a side stretch, then switch. End with slow shoulder rolls forward and back
