🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 182 (from laksa019)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa182.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.babycenter.com/baby/postpartum-health/postpartum-core-exercises_10317257\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.babycenter.com/baby/postpartum-health/postpartum-core-exercises_10317257\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-core-exercises_10317257","crawl_time":1775073002,"first_indexed_time":1663984132,"http_code":200,"src_unparsed":"com,babycenter!www,\/baby\/postpartum-health\/postpartum-core-exercises_10317257 s443","src_root_hash":"11088596008438053382","history_drop_reason":null,"meta_title":"Postpartum core exercises: Building core strength after pregnancy | BabyCenter","meta_descriptions":["Here are some exercises that will strengthen, tone, and build back your core during the postpartum period."],"attrs_boilerpipe_text":"Your core muscles are stretched and weakened during pregnancy, which means it's important to do targeted exercises postpartum to regain your strength and stability.\nWhat is the core?\nYour core is made up of your deep abdominal muscles – which include the obliques, rectus and transversus abdominus muscles. These muscles act as corset around your torso, providing support to the abdomen, pelvis and back. Maintaining a\nstrong core\nis the best way to make sure your spine and abdomen have the support needed to avoid strain or injury.\nWhy does my core strength change during pregnancy?\nWhen you're\npregnant\n, your expanding belly causes your abdomen to expand outward to make room for your growing baby. As your abdomen presses outward, the connective tissue that joins the two sides of the rectus abdominus muscle begins to thin and widen, making the muscles less effective at contracting. The widening of the connective tissue is called a \"\ndiastasis recti\n\" and it's a normal response to the expanding belly during pregnancy.\nAlthough your rectus muscles may not be able to work as efficiently during pregnancy, it's still important to include abdominal exercises that can help keep the muscles of your core strong so you can quickly return to ab exercise postpartum.\nEven if your core wasn't part of your exercise routine before pregnancy, there's no better time than the\npostpartum weeks\nto start. You can build a strong core for your overall health, and to protect your back while you heal – and while you carry your baby around.\nCore changes during pregnancy are completely normal and will improve with time, especially combined with safe and effective ab exercises.\nHow to strengthen your core after pregnancy\nWhen you picture core muscles, you may think of building a six pack, but the core runs much deeper than those recti muscles, and includes some major players such as the transverse and oblique muscles. Here's how to focus on core exercise, avoid injury, and build back up your abdominal wall during the postpartum period.\nAdvertisement | page continues below\nEngage your pelvic floor muscles\nWhen you engage the transverse abdominal muscle, the pelvic floor muscles engage too, so they're considered part of the core. Strengthen your\npelvic floor muscles\n(for example, with\nKegel exercises\n, where you contract the muscles that you use to stop the flow of urine) and you can add one more benefit to the list, too: You'll be less likely to experience incontinence problems.\nAvoid incorrect movements\nMany people do abdominal exercises incorrectly by lurching when coming up in a sit-up or crunch, pulling on the head and neck, making it impossible to bring the belly button back to the spine and hold it there\nTo avoid this when doing ab exercises, remember to emphasize drawing the belly button in toward the spine and holding it there while doing the exercises.\nAdvertisement | page continues below\nFocus on your breathing\nWhen you're doing abdominal exercises, remember to exhale as you perform the contraction and inhale as you relax. Think of pulling your belly button towards your back as you exhale and then expanding your belly as you relax and inhale.  \nYou're probably wondering what exercises are safe postpartum, and remember, you'll want to check with your doctor before getting started. When you get the okay, these exercises from\nPilates and Pregnancy: A Workbook for Before, During and After Pregnancy\nby Sarah Picot are a great place to start.\nFollow this five-minute regimen four or five days a week, and your core will be stronger in about six to eight weeks. Remember to keep your navel drawn in toward your spine throughout each move.\nThe key to keeping the\nexercises\nsafe and effective is by monitoring how well you're able to hold the contraction as you do the exercise. If you notice that your abdominal muscles aren't able to effectively contract and hold (your back starts to arch or you have to use other muscles to be able to lift or hold the contraction) it's a sign that your muscles aren't ready for that level of exercise. Modify the exercises by:\nDecreasing the distance you move your body during the contraction.\nReducing the repetitions.\nChange your positioning by using a wedge or pillow to raise your body up to avoid having to start from a supine position.\nAdvertisement | page continues below\nRoll Ups\nLie on your back with your feet flexed, legs together long and slightly bent. Inhale as you raise your arms toward the ceiling. Exhale and bring them over your head, but don't touch the floor.\nInhale to curl your head and shoulders off the floor while keeping your head between your arms. Exhale and continue rolling up, one vertebra at a time. Your legs will bend as you come up.\nStraighten your legs when you reach the top; reach your body forward, keeping your head between your arms.\nInhale as you start to roll down, allowing your pelvis to tuck under. Then exhale and uncurl one vertebra at a time until you're back in the starting position. Repeat five more times.\nThe Hundred\nLie on your back with your legs together and bent at a 90-degree angle, and your pelvis in a neutral position (neither tucked nor arched). Extend your arms down alongside your body, and draw your shoulders down away from your neck.\nInhale as your head and shoulders curl off the floor, keeping your lower back in contact with the floor as you exhale and extend your legs toward the ceiling or slightly past 90 degrees. Heels stay together and arms reach long as they float about 2 inches off the floor.\nPump your arms up and down slightly as you inhale slowly for five counts and exhale slowly for five counts. That's one set; repeat nine more times. (If this is too difficult, modify the move by keeping your legs bent in chair position or placing your feet together and flat on the floor; it's more important to control your abdominals and keep your back flat on the floor.)\nKnee Folds\nWhile lying on your back, place your feet flat on the floor, hip-width apart. Lay your hands at your sides, palms down, pressing slightly into the floor.\nInhale, then exhale while keeping your hips still and floating the right leg up to a 90-degree angle, then inhale again. Exhale as you float your left leg up to meet the right, so you look as if you're sitting in a chair.\nInhale as you lower your right leg, keeping your abdominal muscles drawn in. Exhale when your leg reaches the bottom. Inhale to lower your left leg and exhale as your left foot touches the floor. Repeat twice more, alternating legs.\nWhat to know before you start exercising postpartum\nThe first six weeks of\npostpartum life\nhas long been known as the rest and recovery phase. When you can safely return to exercise depends on your rate of healing (both with vaginal and\ncesarean section\ndelivery and whether you're still experiencing\nvaginal bleeding\n). However, most women can include light stretching, walking, and Kegel and isometric core strengthening exercises that involve simply drawing the belly button toward the spine and holding. The duration of the hold can be increased as you feel your muscles becoming stronger.\nThe American College of Obstetrics and Gynecology now recommend that with an uncomplicated delivery, low intensity exercise can resume just a few days\nafter birth\n, or when you feel ready. Allowing enough rest time helps prepare for more difficult and taxing exercises later, and gives your body time to heal from labor.\nAdvertisement | page continues below\nBefore starting exercises, ensure you are cleared by your ob-gyn. If you suspect\ndiastasis recti\n, or other postpartum issues, they might recommend you see a physical therapist or\npelvic floor therapist\nto oversee your recovery and your core exercises. Almost any abdominal exercise can be modified to safely strengthen your core muscles, but if you're unsure on how to modify an exercise, it's helpful to work with a trainer who has experience and training in postpartum fitness. Following these protocols leads to the highest chances of success in rebuilding your core.\nWhile a full ab muscle recovery can feel long and require some serious patience, the result is worth it so you can carry your baby and get back to your regular exercise routine as soon as possible (which is good for both the mind and body!).","attrs_markdown":"[![BabyCenter home](https:\/\/assets.babycenter.com\/ims\/2023\/11\/BC_Logo_Horizontal-fit.svg)](https:\/\/www.babycenter.com\/)\n\n1\n\nLog in\n\n\\|\n\nSign up\n\n[![BabyCenter home](https:\/\/assets.babycenter.com\/ims\/2023\/11\/BC_Logo_Horizontal-fit.svg)](https:\/\/www.babycenter.com\/)\n\n- Community\n  - [Trending Posts](https:\/\/community.babycenter.com\/trending)\n  - [Birth Clubs](https:\/\/community.babycenter.com\/birthclubs)\n  - [Groups](https:\/\/community.babycenter.com\/groups)\n  - [See all in Community](https:\/\/community.babycenter.com\/)\n- Getting Pregnant\n  - [Ovulation](https:\/\/www.babycenter.com\/getting-pregnant\/ovulation)\n  - 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[Postpartum Health](https:\/\/www.babycenter.com\/baby\/postpartum-health)\n\n# How to strengthen your core after pregnancy\nYour core muscles are stretched and weakened during pregnancy, which means it's important to do targeted exercises postpartum to regain your strength and stability.\n\n[Medically reviewed](https:\/\/www.babycenter.com\/medical-advisory-board) by [Catherine Cram, M.S.](https:\/\/www.babycenter.com\/expert-catherine-cram), exercise physiologist\n\nWritten by [Alexandra Frost](https:\/\/www.babycenter.com\/expert-alexandra-frost)\n\n![postpartum women working core ](https:\/\/assets.babycenter.com\/ims\/2020\/11\/img_noimageavailable.svg)\n\nPhoto credit: iStock.com \/ Boogich\n\n[In this article](https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-core-exercises_10317257)\n\n- [What is the core?](https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-core-exercises_10317257#what-is-the-core)\n- [Why does my core strength change during pregnancy?](https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-core-exercises_10317257#why-does-my-core-strength-change-during-pregnancy)\n- [How to strengthen your core after pregnancy](https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-core-exercises_10317257#how-to-strengthen-your-core-after-pregnancy)\n- [Postpartum core exercises](https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-core-exercises_10317257#postpartum-core-exercises)\n- [What to know before you start exercising postpartum](https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-core-exercises_10317257#what-to-know-before-you-start-exercising-postpartum)\n\n## What is the core?\nYour core is made up of your deep abdominal muscles – which include the obliques, rectus and transversus abdominus muscles. These muscles act as corset around your torso, providing support to the abdomen, pelvis and back. Maintaining a [strong core](https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-exercises-strengthening-your-core-and-pelvic-floo_10415802) is the best way to make sure your spine and abdomen have the support needed to avoid strain or injury.\n\n## Why does my core strength change during pregnancy?\nWhen you're [pregnant](https:\/\/www.babycenter.com\/pregnancy\/diet-and-fitness\/is-it-safe-to-do-sit-ups-or-abdominal-crunches-during-pregna_1246888), your expanding belly causes your abdomen to expand outward to make room for your growing baby. As your abdomen presses outward, the connective tissue that joins the two sides of the rectus abdominus muscle begins to thin and widen, making the muscles less effective at contracting. The widening of the connective tissue is called a \"[diastasis recti](https:\/\/www.babycenter.com\/baby\/postpartum-health\/diastasis-recti_10419293)\" and it's a normal response to the expanding belly during pregnancy.\n\nAlthough your rectus muscles may not be able to work as efficiently during pregnancy, it's still important to include abdominal exercises that can help keep the muscles of your core strong so you can quickly return to ab exercise postpartum.\n\nEven if your core wasn't part of your exercise routine before pregnancy, there's no better time than the [postpartum weeks](https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-recovery-timeline_40009380) to start. You can build a strong core for your overall health, and to protect your back while you heal – and while you carry your baby around.\n\nCore changes during pregnancy are completely normal and will improve with time, especially combined with safe and effective ab exercises.\n\n## How to strengthen your core after pregnancy\nWhen you picture core muscles, you may think of building a six pack, but the core runs much deeper than those recti muscles, and includes some major players such as the transverse and oblique muscles. Here's how to focus on core exercise, avoid injury, and build back up your abdominal wall during the postpartum period.\n\nAdvertisement \\| page continues below\n\n### Engage your pelvic floor muscles\nWhen you engage the transverse abdominal muscle, the pelvic floor muscles engage too, so they're considered part of the core. Strengthen your [pelvic floor muscles](https:\/\/www.babycenter.com\/baby\/postpartum-health\/kegel-exercises_1154885) (for example, with [Kegel exercises](https:\/\/www.babycenter.com\/baby\/postpartum-health\/kegel-exercises_1154885), where you contract the muscles that you use to stop the flow of urine) and you can add one more benefit to the list, too: You'll be less likely to experience incontinence problems.\n\n### Avoid incorrect movements\nMany people do abdominal exercises incorrectly by lurching when coming up in a sit-up or crunch, pulling on the head and neck, making it impossible to bring the belly button back to the spine and hold it there\n\nTo avoid this when doing ab exercises, remember to emphasize drawing the belly button in toward the spine and holding it there while doing the exercises.\n\nAdvertisement \\| page continues below\n\n### Focus on your breathing\nWhen you're doing abdominal exercises, remember to exhale as you perform the contraction and inhale as you relax. Think of pulling your belly button towards your back as you exhale and then expanding your belly as you relax and inhale.\n\n## Postpartum core exercises\nYou're probably wondering what exercises are safe postpartum, and remember, you'll want to check with your doctor before getting started. When you get the okay, these exercises from *Pilates and Pregnancy: A Workbook for Before, During and After Pregnancy* by Sarah Picot are a great place to start.\n\nFollow this five-minute regimen four or five days a week, and your core will be stronger in about six to eight weeks. Remember to keep your navel drawn in toward your spine throughout each move.\n\nThe key to keeping the [exercises](https:\/\/www.babycenter.com\/pregnancy\/diet-and-fitness\/exercises-for-pregnant-women_7880) safe and effective is by monitoring how well you're able to hold the contraction as you do the exercise. If you notice that your abdominal muscles aren't able to effectively contract and hold (your back starts to arch or you have to use other muscles to be able to lift or hold the contraction) it's a sign that your muscles aren't ready for that level of exercise. Modify the exercises by:\n\n- Decreasing the distance you move your body during the contraction.\n- Reducing the repetitions.\n- Change your positioning by using a wedge or pillow to raise your body up to avoid having to start from a supine position.\n\nAdvertisement \\| page continues below\n\n**Roll Ups**\n\n1. Lie on your back with your feet flexed, legs together long and slightly bent. Inhale as you raise your arms toward the ceiling. Exhale and bring them over your head, but don't touch the floor.\n2. Inhale to curl your head and shoulders off the floor while keeping your head between your arms. Exhale and continue rolling up, one vertebra at a time. Your legs will bend as you come up.\n3. Straighten your legs when you reach the top; reach your body forward, keeping your head between your arms.\n4. Inhale as you start to roll down, allowing your pelvis to tuck under. Then exhale and uncurl one vertebra at a time until you're back in the starting position. Repeat five more times.\n\n**The Hundred**\n\n1. Lie on your back with your legs together and bent at a 90-degree angle, and your pelvis in a neutral position (neither tucked nor arched). Extend your arms down alongside your body, and draw your shoulders down away from your neck.\n2. Inhale as your head and shoulders curl off the floor, keeping your lower back in contact with the floor as you exhale and extend your legs toward the ceiling or slightly past 90 degrees. Heels stay together and arms reach long as they float about 2 inches off the floor.\n3. Pump your arms up and down slightly as you inhale slowly for five counts and exhale slowly for five counts. That's one set; repeat nine more times. (If this is too difficult, modify the move by keeping your legs bent in chair position or placing your feet together and flat on the floor; it's more important to control your abdominals and keep your back flat on the floor.)\n\n**Knee Folds**\n\n1. While lying on your back, place your feet flat on the floor, hip-width apart. Lay your hands at your sides, palms down, pressing slightly into the floor.\n2. Inhale, then exhale while keeping your hips still and floating the right leg up to a 90-degree angle, then inhale again. Exhale as you float your left leg up to meet the right, so you look as if you're sitting in a chair.\n3. Inhale as you lower your right leg, keeping your abdominal muscles drawn in. Exhale when your leg reaches the bottom. Inhale to lower your left leg and exhale as your left foot touches the floor. Repeat twice more, alternating legs.\n## What to know before you start exercising postpartum\nThe first six weeks of [postpartum life](https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-recovery-timeline_40009380) has long been known as the rest and recovery phase. When you can safely return to exercise depends on your rate of healing (both with vaginal and [cesarean section](https:\/\/www.babycenter.com\/pregnancy\/your-body\/c-section_160) delivery and whether you're still experiencing [vaginal bleeding](https:\/\/www.babycenter.com\/pregnancy\/your-body\/vaginal-bleeding-or-spotting-during-pregnancy_3081)). However, most women can include light stretching, walking, and Kegel and isometric core strengthening exercises that involve simply drawing the belly button toward the spine and holding. The duration of the hold can be increased as you feel your muscles becoming stronger.\n\nThe American College of Obstetrics and Gynecology now recommend that with an uncomplicated delivery, low intensity exercise can resume just a few days [after birth](https:\/\/www.babycenter.com\/baby\/postpartum-health\/body-changes-after-childbirth_1456740), or when you feel ready. Allowing enough rest time helps prepare for more difficult and taxing exercises later, and gives your body time to heal from labor.\n\nAdvertisement \\| page continues below\n\nBefore starting exercises, ensure you are cleared by your ob-gyn. If you suspect [diastasis recti](https:\/\/www.babycenter.com\/baby\/postpartum-health\/diastasis-recti_10419293), or other postpartum issues, they might recommend you see a physical therapist or [pelvic floor therapist](https:\/\/www.babycenter.com\/baby\/postpartum-health\/pelvic-rehab-therapy-help-for-uncomfortable-postpartum-sympt_10379562) to oversee your recovery and your core exercises. Almost any abdominal exercise can be modified to safely strengthen your core muscles, but if you're unsure on how to modify an exercise, it's helpful to work with a trainer who has experience and training in postpartum fitness. Following these protocols leads to the highest chances of success in rebuilding your core.\n\nWhile a full ab muscle recovery can feel long and require some serious patience, the result is worth it so you can carry your baby and get back to your regular exercise routine as soon as possible (which is good for both the mind and body!).\n\nWas this article helpful?\n\n![](https:\/\/assets.babycenter.com\/ims\/2022\/11\/ic_articleFeedback_smile.svg)\n\nYes\n\n![](https:\/\/assets.babycenter.com\/ims\/2022\/11\/ic_articleFeedback_meh.svg)\n\nNo\n\n- [What to know about diastasis recti By Karen Miles ![A woman preparing to exercise](https:\/\/assets.babycenter.com\/ims\/2020\/11\/img_noimageavailable.svg)](https:\/\/www.babycenter.com\/baby\/postpartum-health\/diastasis-recti_10419293)\n- [How your belly button changes during pregnancy By Stephanie Watson ![large pregnant belly showing belly button flattening](https:\/\/assets.babycenter.com\/ims\/2020\/11\/img_noimageavailable.svg)](https:\/\/www.babycenter.com\/pregnancy\/your-body\/your-pregnant-belly-button_40009124)\n- [Cookie List ![Cookie List](https:\/\/assets.babycenter.com\/ims\/2020\/11\/img_noimageavailable.svg)](https:\/\/www.babycenter.com\/about-babycenter\/company-information\/cookie-list_41002626)\n- [What in the world is a soft cup, and can it really help you get pregnant? By Jennifer Kelly Geddes ![Soft cup method of fertility](https:\/\/assets.babycenter.com\/ims\/2020\/11\/img_noimageavailable.svg)](https:\/\/www.babycenter.com\/getting-pregnant\/fertility\/soft-cup-method_41003092)\n\n![](https:\/\/assets.babycenter.com\/ims\/2020\/11\/img_noimageavailable.svg)\n\nTrack your pregnancy, prep for what's next, and get expert support – all for free\n\n[Get the BabyCenter app](https:\/\/babycenter.onelink.me\/nZLz\/l3edfe2x)\n\n![](https:\/\/assets.babycenter.com\/ims\/2020\/11\/img_noimageavailable.svg)\n\n### Sources\nBabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals. We believe you should always know the source of the information you're seeing. Learn more about our [editorial and medical review policies](https:\/\/www.babycenter.com\/about-babycenter\/company-information\/babycenters-editorial-process-and-policies_10420233).\n\nAmerican College of Obstetrics and Gynecology. 2022. Exercise after pregnancy. [https:\/\/www.acog.org\/womens-health\/faqs\/exercise-after-pregnancyOpens a new window](https:\/\/www.acog.org\/womens-health\/faqs\/exercise-after-pregnancy) \\[Accessed August 2022\\].\n\nCleveland Clinic. 2022. Diastisis Recti. [https:\/\/my.clevelandclinic.org\/health\/diseases\/22346-diastasis-rectiOpens a new window](https:\/\/my.clevelandclinic.org\/health\/diseases\/22346-diastasis-recti) \\[Accessed August 2022\\]\n\nFukano, Mako, et. al. 2021. Recovery of Abdominal Muscle Thickness and Contractile Function in Women After Childbirth. [https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7926552\/Opens a new window](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7926552\/) \\[Accessed August 2022\\].\n\nMedlinePlus. 2021. Kegel exercises – self care. [https:\/\/medlineplus.gov\/ency\/patientinstructions\/000141.htmOpens a new window](https:\/\/medlineplus.gov\/ency\/patientinstructions\/000141.htm) \\[Accessed August 2022\\]\n\nPicot S. 2006. Pilates and Pregnancy: A Workbook for Before, During, and After Pregnancy. Arlington, VA: Picot Pilates, LLC. \\[Accessed August 2022\\].\n\nTupler J, et al. 2004. Lose Your Mummy Tummy. Cambridge, MA: Da Capo Press. \\[Accessed August 2022\\].\n\n[Alexandra Frost](https:\/\/www.babycenter.com\/expert-alexandra-frost)\n\nAlexandra Frost is a Cincinnati-based freelance journalist, content marketing writer, copywriter, and editor focusing on health and wellness, parenting, real estate, business, education, and lifestyle. Away from the keyboard, Frost is also mom to four sons under age 7 who keep things chaotic, fun, and interesting.\n\n[Opens a new window](http:\/\/twitter.com\/share?url=https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-core-exercises_10317257&text=How%20to%20strengthen%20your%20core%20after%20pregnancy \"Twitter\") [Opens a new window](http:\/\/www.pinterest.com\/pin\/create\/button\/?url=https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-core-exercises_10317257&description=How%20to%20strengthen%20your%20core%20after%20pregnancy&media=https:\/\/assets.babycenter.com\/ims\/2022\/09\/iStock-1210832132-bump_wide.jpg \"Pinterest\")\n\nAdvertisement\n\nAdvertisement\n\nAdvertisement\n\n## Where to go next\n[![Mother breastfeeding infant in waiting room](https:\/\/assets.babycenter.com\/ims\/2020\/11\/img_noimageavailable.svg) Why we need Black Breastfeeding Week Reviewed by Zakiyah Williams, MPH, IBCLC, lactation 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flexible hours over an extra \\$10,000 in salary By Olivia DeLong](https:\/\/www.babycenter.com\/presscenter\/family-friendly-work-benefits-survey_40010106)\n\n[![Inculin bottle in a blue background](https:\/\/assets.babycenter.com\/ims\/2020\/11\/img_noimageavailable.svg) What the glucose test during pregnancy is really like Reviewed by Jennifer Wu, M.D., FACOG, ob-gyn](https:\/\/www.babycenter.com\/pregnancy\/health-and-safety\/glucose-screening-and-glucose-tolerance-tests_1483)\n\nMy baby month by month\n\n[Newborn ![]()](https:\/\/www.babycenter.com\/baby\/month-by-month\/newborn-baby-milestones-and-development_4730)\n\n[1 month ![]()](https:\/\/www.babycenter.com\/baby\/month-by-month\/6-month-old-baby-milestones-and-development_721)\n\n[2 months ![]()](https:\/\/www.babycenter.com\/baby\/month-by-month\/2-month-old-baby-milestones-and-development_717)\n\n[3 months ![]()](https:\/\/www.babycenter.com\/baby\/month-by-month\/3-month-old-baby-milestones-and-development_718)\n\n[4 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pregnant](https:\/\/www.babycenter.com\/pregnancy\/week-by-week\/36-weeks-pregnant)\n- [37 weeks pregnant](https:\/\/www.babycenter.com\/pregnancy\/week-by-week\/37-weeks-pregnant)\n- [38 weeks pregnant](https:\/\/www.babycenter.com\/pregnancy\/week-by-week\/38-weeks-pregnant)\n- [39 weeks pregnant](https:\/\/www.babycenter.com\/pregnancy\/week-by-week\/39-weeks-pregnant)\n- [40 weeks pregnant](https:\/\/www.babycenter.com\/pregnancy\/week-by-week\/40-weeks-pregnant)\n- [41 weeks pregnant](https:\/\/www.babycenter.com\/pregnancy\/week-by-week\/41-weeks-pregnant)\n\n### Popular Baby Name Lists\n- [Baby Name Generator](https:\/\/www.babycenter.com\/baby-names\/search\/baby-name-generator)\n- [Unique Girl Names](https:\/\/www.babycenter.com\/baby-names\/advice\/unique-girl-names_40010592)\n- [Top Baby Names of 2025](https:\/\/www.babycenter.com\/baby-names\/most-popular\/top-baby-names-2025)\n- [Black Baby Names](https:\/\/www.babycenter.com\/baby-names\/most-popular\/popular-black-baby-names_10329236)\n- [Names for Grandma](https:\/\/www.babycenter.com\/baby-names\/advice\/choosing-names-for-your-childs-grandparents_10326320)\n- [Old-Fashioned Names](https:\/\/www.babycenter.com\/baby-names\/advice\/old-fashioned-baby-names-due-for-a-revival_10309814)\n- [Twin Boy Names](https:\/\/www.babycenter.com\/baby-names\/advice\/twin-boy-names_41002084)\n- [Cool Boy Names](https:\/\/www.babycenter.com\/baby-names\/advice\/cool-boy-names_41001240)\n- [Popular Names Around the World](https:\/\/www.babycenter.com\/baby-names\/most-popular\/popular-baby-names-from-around-the-world_1429034)\n\n- [Unique Names](https:\/\/www.babycenter.com\/baby-names\/advice\/unique-baby-names_10398843)\n- [African Girl Names](https:\/\/www.babycenter.com\/baby-names\/search\/girl-baby-names-origin-african)\n- [Biblical Baby Names](https:\/\/www.babycenter.com\/baby-names\/advice\/baby-names-from-the-bible_10309862)\n- [Black Girl Names](https:\/\/www.babycenter.com\/baby-names\/advice\/black-girl-names_41001266)\n- [Nature Boy Names](https:\/\/www.babycenter.com\/baby-names\/advice\/nature-boy-names_41002414)\n- [Korean Girl Names](https:\/\/www.babycenter.com\/baby-names\/advice\/korean-girl-names_41002202)\n- [Korean Boy Names](https:\/\/www.babycenter.com\/baby-names\/advice\/korean-boy-names_41002200)\n- [Unique Indian Boy Names](https:\/\/www.babycenter.com\/baby-names\/search\/unique-and-boy-baby-names-origin-punjabi)\n- [Unique Indian Girl Names](https:\/\/www.babycenter.com\/baby-names\/search\/unique-and-girl-baby-names-origin-punjabi)\n- [Witch Names](https:\/\/www.babycenter.com\/baby-names\/advice\/witch-names_41001784)\n\n### Other sites\n- [BabyCenter en EspañolOpens a new window](https:\/\/espanol.babycenter.com\/)\n- [BabyCenter AustraliaOpens a new window](https:\/\/www.babycenter.com.au\/)\n- [BabyCenter BrazilOpens a new window](https:\/\/brasil.babycenter.com\/)\n- [BabyCenter CanadaOpens a new window](https:\/\/www.babycenter.ca\/)\n\n- [BabyCentre UKOpens a new window](https:\/\/www.babycentre.co.uk\/)\n\nConnect with us\n\n[FacebookOpens a new window](https:\/\/www.facebook.com\/BabyCenter \"BabyCenter Facebook page\")[InstagramOpens a new window](https:\/\/instagram.com\/babycenter \"BabyCenter Instagram feed\")[PinterestOpens a new window](https:\/\/www.pinterest.com\/BabyCenter \"BabyCenter Pinterest board\")[YouTubeOpens a new window](https:\/\/www.youtube.com\/BabyCenter \"BabyCenter YouTube channel\")[TwitterOpens a new window](https:\/\/www.twitter.com\/BabyCenter \"BabyCenter Twitter feed\")\n\n© 1997-2026 BabyCenter, LLC, a Ziff Davis company. All rights reserved.   \n BabyCenter is designed for educational purposes only. Consult with a medical professional if you have health concerns. Use of this site is subject to our [Terms of Use](https:\/\/www.babycenter.com\/help-aboutus-terms) and [Privacy Policy](https:\/\/www.babycenter.com\/help-privacy).","attrs_readable_markdown":"Your core muscles are stretched and weakened during pregnancy, which means it's important to do targeted exercises postpartum to regain your strength and stability.\n\n## What is the core?\nYour core is made up of your deep abdominal muscles – which include the obliques, rectus and transversus abdominus muscles. These muscles act as corset around your torso, providing support to the abdomen, pelvis and back. Maintaining a [strong core](https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-exercises-strengthening-your-core-and-pelvic-floo_10415802) is the best way to make sure your spine and abdomen have the support needed to avoid strain or injury.\n\n## Why does my core strength change during pregnancy?\nWhen you're [pregnant](https:\/\/www.babycenter.com\/pregnancy\/diet-and-fitness\/is-it-safe-to-do-sit-ups-or-abdominal-crunches-during-pregna_1246888), your expanding belly causes your abdomen to expand outward to make room for your growing baby. As your abdomen presses outward, the connective tissue that joins the two sides of the rectus abdominus muscle begins to thin and widen, making the muscles less effective at contracting. The widening of the connective tissue is called a \"[diastasis recti](https:\/\/www.babycenter.com\/baby\/postpartum-health\/diastasis-recti_10419293)\" and it's a normal response to the expanding belly during pregnancy.\n\nAlthough your rectus muscles may not be able to work as efficiently during pregnancy, it's still important to include abdominal exercises that can help keep the muscles of your core strong so you can quickly return to ab exercise postpartum.\n\nEven if your core wasn't part of your exercise routine before pregnancy, there's no better time than the [postpartum weeks](https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-recovery-timeline_40009380) to start. You can build a strong core for your overall health, and to protect your back while you heal – and while you carry your baby around.\n\nCore changes during pregnancy are completely normal and will improve with time, especially combined with safe and effective ab exercises.\n\n## How to strengthen your core after pregnancy\nWhen you picture core muscles, you may think of building a six pack, but the core runs much deeper than those recti muscles, and includes some major players such as the transverse and oblique muscles. Here's how to focus on core exercise, avoid injury, and build back up your abdominal wall during the postpartum period.\n\nAdvertisement \\| page continues below\n\n### Engage your pelvic floor muscles\nWhen you engage the transverse abdominal muscle, the pelvic floor muscles engage too, so they're considered part of the core. Strengthen your [pelvic floor muscles](https:\/\/www.babycenter.com\/baby\/postpartum-health\/kegel-exercises_1154885) (for example, with [Kegel exercises](https:\/\/www.babycenter.com\/baby\/postpartum-health\/kegel-exercises_1154885), where you contract the muscles that you use to stop the flow of urine) and you can add one more benefit to the list, too: You'll be less likely to experience incontinence problems.\n\n### Avoid incorrect movements\nMany people do abdominal exercises incorrectly by lurching when coming up in a sit-up or crunch, pulling on the head and neck, making it impossible to bring the belly button back to the spine and hold it there\n\nTo avoid this when doing ab exercises, remember to emphasize drawing the belly button in toward the spine and holding it there while doing the exercises.\n\nAdvertisement \\| page continues below\n\n### Focus on your breathing\nWhen you're doing abdominal exercises, remember to exhale as you perform the contraction and inhale as you relax. Think of pulling your belly button towards your back as you exhale and then expanding your belly as you relax and inhale.\n\nYou're probably wondering what exercises are safe postpartum, and remember, you'll want to check with your doctor before getting started. When you get the okay, these exercises from *Pilates and Pregnancy: A Workbook for Before, During and After Pregnancy* by Sarah Picot are a great place to start.\n\nFollow this five-minute regimen four or five days a week, and your core will be stronger in about six to eight weeks. Remember to keep your navel drawn in toward your spine throughout each move.\n\nThe key to keeping the [exercises](https:\/\/www.babycenter.com\/pregnancy\/diet-and-fitness\/exercises-for-pregnant-women_7880) safe and effective is by monitoring how well you're able to hold the contraction as you do the exercise. If you notice that your abdominal muscles aren't able to effectively contract and hold (your back starts to arch or you have to use other muscles to be able to lift or hold the contraction) it's a sign that your muscles aren't ready for that level of exercise. Modify the exercises by:\n\n- Decreasing the distance you move your body during the contraction.\n- Reducing the repetitions.\n- Change your positioning by using a wedge or pillow to raise your body up to avoid having to start from a supine position.\n\nAdvertisement \\| page continues below\n\n**Roll Ups**\n\n1. Lie on your back with your feet flexed, legs together long and slightly bent. Inhale as you raise your arms toward the ceiling. Exhale and bring them over your head, but don't touch the floor.\n2. Inhale to curl your head and shoulders off the floor while keeping your head between your arms. Exhale and continue rolling up, one vertebra at a time. Your legs will bend as you come up.\n3. Straighten your legs when you reach the top; reach your body forward, keeping your head between your arms.\n4. Inhale as you start to roll down, allowing your pelvis to tuck under. Then exhale and uncurl one vertebra at a time until you're back in the starting position. Repeat five more times.\n\n**The Hundred**\n\n1. Lie on your back with your legs together and bent at a 90-degree angle, and your pelvis in a neutral position (neither tucked nor arched). Extend your arms down alongside your body, and draw your shoulders down away from your neck.\n2. Inhale as your head and shoulders curl off the floor, keeping your lower back in contact with the floor as you exhale and extend your legs toward the ceiling or slightly past 90 degrees. Heels stay together and arms reach long as they float about 2 inches off the floor.\n3. Pump your arms up and down slightly as you inhale slowly for five counts and exhale slowly for five counts. That's one set; repeat nine more times. (If this is too difficult, modify the move by keeping your legs bent in chair position or placing your feet together and flat on the floor; it's more important to control your abdominals and keep your back flat on the floor.)\n\n**Knee Folds**\n\n1. While lying on your back, place your feet flat on the floor, hip-width apart. Lay your hands at your sides, palms down, pressing slightly into the floor.\n2. Inhale, then exhale while keeping your hips still and floating the right leg up to a 90-degree angle, then inhale again. Exhale as you float your left leg up to meet the right, so you look as if you're sitting in a chair.\n3. Inhale as you lower your right leg, keeping your abdominal muscles drawn in. Exhale when your leg reaches the bottom. Inhale to lower your left leg and exhale as your left foot touches the floor. Repeat twice more, alternating legs.\n## What to know before you start exercising postpartum\nThe first six weeks of [postpartum life](https:\/\/www.babycenter.com\/baby\/postpartum-health\/postpartum-recovery-timeline_40009380) has long been known as the rest and recovery phase. When you can safely return to exercise depends on your rate of healing (both with vaginal and [cesarean section](https:\/\/www.babycenter.com\/pregnancy\/your-body\/c-section_160) delivery and whether you're still experiencing [vaginal bleeding](https:\/\/www.babycenter.com\/pregnancy\/your-body\/vaginal-bleeding-or-spotting-during-pregnancy_3081)). However, most women can include light stretching, walking, and Kegel and isometric core strengthening exercises that involve simply drawing the belly button toward the spine and holding. The duration of the hold can be increased as you feel your muscles becoming stronger.\n\nThe American College of Obstetrics and Gynecology now recommend that with an uncomplicated delivery, low intensity exercise can resume just a few days [after birth](https:\/\/www.babycenter.com\/baby\/postpartum-health\/body-changes-after-childbirth_1456740), or when you feel ready. Allowing enough rest time helps prepare for more difficult and taxing exercises later, and gives your body time to heal from labor.\n\nAdvertisement \\| page continues below\n\nBefore starting exercises, ensure you are cleared by your ob-gyn. If you suspect [diastasis recti](https:\/\/www.babycenter.com\/baby\/postpartum-health\/diastasis-recti_10419293), or other postpartum issues, they might recommend you see a physical therapist or [pelvic floor therapist](https:\/\/www.babycenter.com\/baby\/postpartum-health\/pelvic-rehab-therapy-help-for-uncomfortable-postpartum-sympt_10379562) to oversee your recovery and your core exercises. Almost any abdominal exercise can be modified to safely strengthen your core muscles, but if you're unsure on how to modify an exercise, it's helpful to work with a trainer who has experience and training in postpartum fitness. Following these protocols leads to the highest chances of success in rebuilding your core.\n\nWhile a full ab muscle recovery can feel long and require some serious patience, the result is worth it so you can carry your baby and get back to your regular exercise routine as soon as possible (which is good for both the mind and body!).","meta_canonical":null}

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Meta Title	Postpartum core exercises: Building core strength after pregnancy \| BabyCenter
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Boilerpipe Text	Your core muscles are stretched and weakened during pregnancy, which means it's important to do targeted exercises postpartum to regain your strength and stability. What is the core? Your core is made up of your deep abdominal muscles – which include the obliques, rectus and transversus abdominus muscles. These muscles act as corset around your torso, providing support to the abdomen, pelvis and back. Maintaining a strong core is the best way to make sure your spine and abdomen have the support needed to avoid strain or injury. Why does my core strength change during pregnancy? When you're pregnant , your expanding belly causes your abdomen to expand outward to make room for your growing baby. As your abdomen presses outward, the connective tissue that joins the two sides of the rectus abdominus muscle begins to thin and widen, making the muscles less effective at contracting. The widening of the connective tissue is called a " diastasis recti " and it's a normal response to the expanding belly during pregnancy. Although your rectus muscles may not be able to work as efficiently during pregnancy, it's still important to include abdominal exercises that can help keep the muscles of your core strong so you can quickly return to ab exercise postpartum. Even if your core wasn't part of your exercise routine before pregnancy, there's no better time than the postpartum weeks to start. You can build a strong core for your overall health, and to protect your back while you heal – and while you carry your baby around. Core changes during pregnancy are completely normal and will improve with time, especially combined with safe and effective ab exercises. How to strengthen your core after pregnancy When you picture core muscles, you may think of building a six pack, but the core runs much deeper than those recti muscles, and includes some major players such as the transverse and oblique muscles. Here's how to focus on core exercise, avoid injury, and build back up your abdominal wall during the postpartum period. Advertisement \| page continues below Engage your pelvic floor muscles When you engage the transverse abdominal muscle, the pelvic floor muscles engage too, so they're considered part of the core. Strengthen your pelvic floor muscles (for example, with Kegel exercises , where you contract the muscles that you use to stop the flow of urine) and you can add one more benefit to the list, too: You'll be less likely to experience incontinence problems. Avoid incorrect movements Many people do abdominal exercises incorrectly by lurching when coming up in a sit-up or crunch, pulling on the head and neck, making it impossible to bring the belly button back to the spine and hold it there To avoid this when doing ab exercises, remember to emphasize drawing the belly button in toward the spine and holding it there while doing the exercises. Advertisement \| page continues below Focus on your breathing When you're doing abdominal exercises, remember to exhale as you perform the contraction and inhale as you relax. Think of pulling your belly button towards your back as you exhale and then expanding your belly as you relax and inhale. You're probably wondering what exercises are safe postpartum, and remember, you'll want to check with your doctor before getting started. When you get the okay, these exercises from Pilates and Pregnancy: A Workbook for Before, During and After Pregnancy by Sarah Picot are a great place to start. Follow this five-minute regimen four or five days a week, and your core will be stronger in about six to eight weeks. Remember to keep your navel drawn in toward your spine throughout each move. The key to keeping the exercises safe and effective is by monitoring how well you're able to hold the contraction as you do the exercise. If you notice that your abdominal muscles aren't able to effectively contract and hold (your back starts to arch or you have to use other muscles to be able to lift or hold the contraction) it's a sign that your muscles aren't ready for that level of exercise. Modify the exercises by: Decreasing the distance you move your body during the contraction. Reducing the repetitions. Change your positioning by using a wedge or pillow to raise your body up to avoid having to start from a supine position. Advertisement \| page continues below Roll Ups Lie on your back with your feet flexed, legs together long and slightly bent. Inhale as you raise your arms toward the ceiling. Exhale and bring them over your head, but don't touch the floor. Inhale to curl your head and shoulders off the floor while keeping your head between your arms. Exhale and continue rolling up, one vertebra at a time. Your legs will bend as you come up. Straighten your legs when you reach the top; reach your body forward, keeping your head between your arms. Inhale as you start to roll down, allowing your pelvis to tuck under. Then exhale and uncurl one vertebra at a time until you're back in the starting position. Repeat five more times. The Hundred Lie on your back with your legs together and bent at a 90-degree angle, and your pelvis in a neutral position (neither tucked nor arched). Extend your arms down alongside your body, and draw your shoulders down away from your neck. Inhale as your head and shoulders curl off the floor, keeping your lower back in contact with the floor as you exhale and extend your legs toward the ceiling or slightly past 90 degrees. Heels stay together and arms reach long as they float about 2 inches off the floor. Pump your arms up and down slightly as you inhale slowly for five counts and exhale slowly for five counts. That's one set; repeat nine more times. (If this is too difficult, modify the move by keeping your legs bent in chair position or placing your feet together and flat on the floor; it's more important to control your abdominals and keep your back flat on the floor.) Knee Folds While lying on your back, place your feet flat on the floor, hip-width apart. Lay your hands at your sides, palms down, pressing slightly into the floor. Inhale, then exhale while keeping your hips still and floating the right leg up to a 90-degree angle, then inhale again. Exhale as you float your left leg up to meet the right, so you look as if you're sitting in a chair. Inhale as you lower your right leg, keeping your abdominal muscles drawn in. Exhale when your leg reaches the bottom. Inhale to lower your left leg and exhale as your left foot touches the floor. Repeat twice more, alternating legs. What to know before you start exercising postpartum The first six weeks of postpartum life has long been known as the rest and recovery phase. When you can safely return to exercise depends on your rate of healing (both with vaginal and cesarean section delivery and whether you're still experiencing vaginal bleeding ). However, most women can include light stretching, walking, and Kegel and isometric core strengthening exercises that involve simply drawing the belly button toward the spine and holding. The duration of the hold can be increased as you feel your muscles becoming stronger. The American College of Obstetrics and Gynecology now recommend that with an uncomplicated delivery, low intensity exercise can resume just a few days after birth , or when you feel ready. Allowing enough rest time helps prepare for more difficult and taxing exercises later, and gives your body time to heal from labor. Advertisement \| page continues below Before starting exercises, ensure you are cleared by your ob-gyn. If you suspect diastasis recti , or other postpartum issues, they might recommend you see a physical therapist or pelvic floor therapist to oversee your recovery and your core exercises. Almost any abdominal exercise can be modified to safely strengthen your core muscles, but if you're unsure on how to modify an exercise, it's helpful to work with a trainer who has experience and training in postpartum fitness. Following these protocols leads to the highest chances of success in rebuilding your core. While a full ab muscle recovery can feel long and require some serious patience, the result is worth it so you can carry your baby and get back to your regular exercise routine as soon as possible (which is good for both the mind and body!).
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[Baby](https://www.babycenter.com/baby) / 2. [Postpartum Health](https://www.babycenter.com/baby/postpartum-health) # How to strengthen your core after pregnancy Your core muscles are stretched and weakened during pregnancy, which means it's important to do targeted exercises postpartum to regain your strength and stability. [Medically reviewed](https://www.babycenter.com/medical-advisory-board) by [Catherine Cram, M.S.](https://www.babycenter.com/expert-catherine-cram), exercise physiologist Written by [Alexandra Frost](https://www.babycenter.com/expert-alexandra-frost) ![postpartum women working core ](https://assets.babycenter.com/ims/2020/11/img_noimageavailable.svg) Photo credit: iStock.com / Boogich [In this article](https://www.babycenter.com/baby/postpartum-health/postpartum-core-exercises_10317257) - [What is the core?](https://www.babycenter.com/baby/postpartum-health/postpartum-core-exercises_10317257#what-is-the-core) - [Why does my core strength change during pregnancy?](https://www.babycenter.com/baby/postpartum-health/postpartum-core-exercises_10317257#why-does-my-core-strength-change-during-pregnancy) - [How to strengthen your core after pregnancy](https://www.babycenter.com/baby/postpartum-health/postpartum-core-exercises_10317257#how-to-strengthen-your-core-after-pregnancy) - [Postpartum core exercises](https://www.babycenter.com/baby/postpartum-health/postpartum-core-exercises_10317257#postpartum-core-exercises) - [What to know before you start exercising postpartum](https://www.babycenter.com/baby/postpartum-health/postpartum-core-exercises_10317257#what-to-know-before-you-start-exercising-postpartum) ## What is the core? Your core is made up of your deep abdominal muscles – which include the obliques, rectus and transversus abdominus muscles. These muscles act as corset around your torso, providing support to the abdomen, pelvis and back. Maintaining a [strong core](https://www.babycenter.com/baby/postpartum-health/postpartum-exercises-strengthening-your-core-and-pelvic-floo_10415802) is the best way to make sure your spine and abdomen have the support needed to avoid strain or injury. ## Why does my core strength change during pregnancy? When you're [pregnant](https://www.babycenter.com/pregnancy/diet-and-fitness/is-it-safe-to-do-sit-ups-or-abdominal-crunches-during-pregna_1246888), your expanding belly causes your abdomen to expand outward to make room for your growing baby. As your abdomen presses outward, the connective tissue that joins the two sides of the rectus abdominus muscle begins to thin and widen, making the muscles less effective at contracting. The widening of the connective tissue is called a "[diastasis recti](https://www.babycenter.com/baby/postpartum-health/diastasis-recti_10419293)" and it's a normal response to the expanding belly during pregnancy. Although your rectus muscles may not be able to work as efficiently during pregnancy, it's still important to include abdominal exercises that can help keep the muscles of your core strong so you can quickly return to ab exercise postpartum. Even if your core wasn't part of your exercise routine before pregnancy, there's no better time than the [postpartum weeks](https://www.babycenter.com/baby/postpartum-health/postpartum-recovery-timeline_40009380) to start. You can build a strong core for your overall health, and to protect your back while you heal – and while you carry your baby around. Core changes during pregnancy are completely normal and will improve with time, especially combined with safe and effective ab exercises. ## How to strengthen your core after pregnancy When you picture core muscles, you may think of building a six pack, but the core runs much deeper than those recti muscles, and includes some major players such as the transverse and oblique muscles. Here's how to focus on core exercise, avoid injury, and build back up your abdominal wall during the postpartum period. Advertisement \\| page continues below ### Engage your pelvic floor muscles When you engage the transverse abdominal muscle, the pelvic floor muscles engage too, so they're considered part of the core. Strengthen your [pelvic floor muscles](https://www.babycenter.com/baby/postpartum-health/kegel-exercises_1154885) (for example, with [Kegel exercises](https://www.babycenter.com/baby/postpartum-health/kegel-exercises_1154885), where you contract the muscles that you use to stop the flow of urine) and you can add one more benefit to the list, too: You'll be less likely to experience incontinence problems. ### Avoid incorrect movements Many people do abdominal exercises incorrectly by lurching when coming up in a sit-up or crunch, pulling on the head and neck, making it impossible to bring the belly button back to the spine and hold it there To avoid this when doing ab exercises, remember to emphasize drawing the belly button in toward the spine and holding it there while doing the exercises. Advertisement \\| page continues below ### Focus on your breathing When you're doing abdominal exercises, remember to exhale as you perform the contraction and inhale as you relax. Think of pulling your belly button towards your back as you exhale and then expanding your belly as you relax and inhale. ## Postpartum core exercises You're probably wondering what exercises are safe postpartum, and remember, you'll want to check with your doctor before getting started. When you get the okay, these exercises from Pilates and Pregnancy: A Workbook for Before, During and After Pregnancy by Sarah Picot are a great place to start. Follow this five-minute regimen four or five days a week, and your core will be stronger in about six to eight weeks. Remember to keep your navel drawn in toward your spine throughout each move. The key to keeping the [exercises](https://www.babycenter.com/pregnancy/diet-and-fitness/exercises-for-pregnant-women_7880) safe and effective is by monitoring how well you're able to hold the contraction as you do the exercise. If you notice that your abdominal muscles aren't able to effectively contract and hold (your back starts to arch or you have to use other muscles to be able to lift or hold the contraction) it's a sign that your muscles aren't ready for that level of exercise. Modify the exercises by: - Decreasing the distance you move your body during the contraction. - Reducing the repetitions. - Change your positioning by using a wedge or pillow to raise your body up to avoid having to start from a supine position. Advertisement \\| page continues below Roll Ups 1. Lie on your back with your feet flexed, legs together long and slightly bent. Inhale as you raise your arms toward the ceiling. Exhale and bring them over your head, but don't touch the floor. 2. Inhale to curl your head and shoulders off the floor while keeping your head between your arms. Exhale and continue rolling up, one vertebra at a time. Your legs will bend as you come up. 3. Straighten your legs when you reach the top; reach your body forward, keeping your head between your arms. 4. Inhale as you start to roll down, allowing your pelvis to tuck under. Then exhale and uncurl one vertebra at a time until you're back in the starting position. Repeat five more times. The Hundred 1. Lie on your back with your legs together and bent at a 90-degree angle, and your pelvis in a neutral position (neither tucked nor arched). Extend your arms down alongside your body, and draw your shoulders down away from your neck. 2. Inhale as your head and shoulders curl off the floor, keeping your lower back in contact with the floor as you exhale and extend your legs toward the ceiling or slightly past 90 degrees. Heels stay together and arms reach long as they float about 2 inches off the floor. 3. Pump your arms up and down slightly as you inhale slowly for five counts and exhale slowly for five counts. That's one set; repeat nine more times. (If this is too difficult, modify the move by keeping your legs bent in chair position or placing your feet together and flat on the floor; it's more important to control your abdominals and keep your back flat on the floor.) Knee Folds 1. While lying on your back, place your feet flat on the floor, hip-width apart. Lay your hands at your sides, palms down, pressing slightly into the floor. 2. Inhale, then exhale while keeping your hips still and floating the right leg up to a 90-degree angle, then inhale again. Exhale as you float your left leg up to meet the right, so you look as if you're sitting in a chair. 3. Inhale as you lower your right leg, keeping your abdominal muscles drawn in. Exhale when your leg reaches the bottom. Inhale to lower your left leg and exhale as your left foot touches the floor. Repeat twice more, alternating legs. ## What to know before you start exercising postpartum The first six weeks of [postpartum life](https://www.babycenter.com/baby/postpartum-health/postpartum-recovery-timeline_40009380) has long been known as the rest and recovery phase. When you can safely return to exercise depends on your rate of healing (both with vaginal and [cesarean section](https://www.babycenter.com/pregnancy/your-body/c-section_160) delivery and whether you're still experiencing [vaginal bleeding](https://www.babycenter.com/pregnancy/your-body/vaginal-bleeding-or-spotting-during-pregnancy_3081)). However, most women can include light stretching, walking, and Kegel and isometric core strengthening exercises that involve simply drawing the belly button toward the spine and holding. The duration of the hold can be increased as you feel your muscles becoming stronger. The American College of Obstetrics and Gynecology now recommend that with an uncomplicated delivery, low intensity exercise can resume just a few days [after birth](https://www.babycenter.com/baby/postpartum-health/body-changes-after-childbirth_1456740), or when you feel ready. Allowing enough rest time helps prepare for more difficult and taxing exercises later, and gives your body time to heal from labor. Advertisement \\| page continues below Before starting exercises, ensure you are cleared by your ob-gyn. If you suspect [diastasis recti](https://www.babycenter.com/baby/postpartum-health/diastasis-recti_10419293), or other postpartum issues, they might recommend you see a physical therapist or [pelvic floor therapist](https://www.babycenter.com/baby/postpartum-health/pelvic-rehab-therapy-help-for-uncomfortable-postpartum-sympt_10379562) to oversee your recovery and your core exercises. Almost any abdominal exercise can be modified to safely strengthen your core muscles, but if you're unsure on how to modify an exercise, it's helpful to work with a trainer who has experience and training in postpartum fitness. Following these protocols leads to the highest chances of success in rebuilding your core. While a full ab muscle recovery can feel long and require some serious patience, the result is worth it so you can carry your baby and get back to your regular exercise routine as soon as possible (which is good for both the mind and body!). Was this article helpful? ![](https://assets.babycenter.com/ims/2022/11/ic_articleFeedback_smile.svg) Yes ![](https://assets.babycenter.com/ims/2022/11/ic_articleFeedback_meh.svg) No - [What to know about diastasis recti By Karen Miles ![A woman preparing to exercise](https://assets.babycenter.com/ims/2020/11/img_noimageavailable.svg)](https://www.babycenter.com/baby/postpartum-health/diastasis-recti_10419293) - [How your belly button changes during pregnancy By Stephanie Watson ![large pregnant belly showing belly button flattening](https://assets.babycenter.com/ims/2020/11/img_noimageavailable.svg)](https://www.babycenter.com/pregnancy/your-body/your-pregnant-belly-button_40009124) - [Cookie List ![Cookie List](https://assets.babycenter.com/ims/2020/11/img_noimageavailable.svg)](https://www.babycenter.com/about-babycenter/company-information/cookie-list_41002626) - [What in the world is a soft cup, and can it really help you get pregnant? By Jennifer Kelly Geddes ![Soft cup method of fertility](https://assets.babycenter.com/ims/2020/11/img_noimageavailable.svg)](https://www.babycenter.com/getting-pregnant/fertility/soft-cup-method_41003092) ![](https://assets.babycenter.com/ims/2020/11/img_noimageavailable.svg) Track your pregnancy, prep for what's next, and get expert support – all for free [Get the BabyCenter app](https://babycenter.onelink.me/nZLz/l3edfe2x) ![](https://assets.babycenter.com/ims/2020/11/img_noimageavailable.svg) ### Sources BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals. We believe you should always know the source of the information you're seeing. Learn more about our [editorial and medical review policies](https://www.babycenter.com/about-babycenter/company-information/babycenters-editorial-process-and-policies_10420233). American College of Obstetrics and Gynecology. 2022. Exercise after pregnancy. [https://www.acog.org/womens-health/faqs/exercise-after-pregnancyOpens a new window](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy) \[Accessed August 2022\]. Cleveland Clinic. 2022. Diastisis Recti. [https://my.clevelandclinic.org/health/diseases/22346-diastasis-rectiOpens a new window](https://my.clevelandclinic.org/health/diseases/22346-diastasis-recti) \[Accessed August 2022\] Fukano, Mako, et. al. 2021. Recovery of Abdominal Muscle Thickness and Contractile Function in Women After Childbirth. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926552/Opens a new window](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926552/) \[Accessed August 2022\]. MedlinePlus. 2021. Kegel exercises – self care. [https://medlineplus.gov/ency/patientinstructions/000141.htmOpens a new window](https://medlineplus.gov/ency/patientinstructions/000141.htm) \[Accessed August 2022\] Picot S. 2006. Pilates and Pregnancy: A Workbook for Before, During, and After Pregnancy. Arlington, VA: Picot Pilates, LLC. \[Accessed August 2022\]. Tupler J, et al. 2004. Lose Your Mummy Tummy. Cambridge, MA: Da Capo Press. \[Accessed August 2022\]. [Alexandra Frost](https://www.babycenter.com/expert-alexandra-frost) Alexandra Frost is a Cincinnati-based freelance journalist, content marketing writer, copywriter, and editor focusing on health and wellness, parenting, real estate, business, education, and lifestyle. Away from the keyboard, Frost is also mom to four sons under age 7 who keep things chaotic, fun, and interesting. 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Readable Markdown	Your core muscles are stretched and weakened during pregnancy, which means it's important to do targeted exercises postpartum to regain your strength and stability. ## What is the core? Your core is made up of your deep abdominal muscles – which include the obliques, rectus and transversus abdominus muscles. These muscles act as corset around your torso, providing support to the abdomen, pelvis and back. Maintaining a [strong core](https://www.babycenter.com/baby/postpartum-health/postpartum-exercises-strengthening-your-core-and-pelvic-floo_10415802) is the best way to make sure your spine and abdomen have the support needed to avoid strain or injury. ## Why does my core strength change during pregnancy? When you're [pregnant](https://www.babycenter.com/pregnancy/diet-and-fitness/is-it-safe-to-do-sit-ups-or-abdominal-crunches-during-pregna_1246888), your expanding belly causes your abdomen to expand outward to make room for your growing baby. As your abdomen presses outward, the connective tissue that joins the two sides of the rectus abdominus muscle begins to thin and widen, making the muscles less effective at contracting. The widening of the connective tissue is called a "[diastasis recti](https://www.babycenter.com/baby/postpartum-health/diastasis-recti_10419293)" and it's a normal response to the expanding belly during pregnancy. Although your rectus muscles may not be able to work as efficiently during pregnancy, it's still important to include abdominal exercises that can help keep the muscles of your core strong so you can quickly return to ab exercise postpartum. Even if your core wasn't part of your exercise routine before pregnancy, there's no better time than the [postpartum weeks](https://www.babycenter.com/baby/postpartum-health/postpartum-recovery-timeline_40009380) to start. You can build a strong core for your overall health, and to protect your back while you heal – and while you carry your baby around. Core changes during pregnancy are completely normal and will improve with time, especially combined with safe and effective ab exercises. ## How to strengthen your core after pregnancy When you picture core muscles, you may think of building a six pack, but the core runs much deeper than those recti muscles, and includes some major players such as the transverse and oblique muscles. Here's how to focus on core exercise, avoid injury, and build back up your abdominal wall during the postpartum period. Advertisement \\| page continues below ### Engage your pelvic floor muscles When you engage the transverse abdominal muscle, the pelvic floor muscles engage too, so they're considered part of the core. Strengthen your [pelvic floor muscles](https://www.babycenter.com/baby/postpartum-health/kegel-exercises_1154885) (for example, with [Kegel exercises](https://www.babycenter.com/baby/postpartum-health/kegel-exercises_1154885), where you contract the muscles that you use to stop the flow of urine) and you can add one more benefit to the list, too: You'll be less likely to experience incontinence problems. ### Avoid incorrect movements Many people do abdominal exercises incorrectly by lurching when coming up in a sit-up or crunch, pulling on the head and neck, making it impossible to bring the belly button back to the spine and hold it there To avoid this when doing ab exercises, remember to emphasize drawing the belly button in toward the spine and holding it there while doing the exercises. Advertisement \\| page continues below ### Focus on your breathing When you're doing abdominal exercises, remember to exhale as you perform the contraction and inhale as you relax. Think of pulling your belly button towards your back as you exhale and then expanding your belly as you relax and inhale. You're probably wondering what exercises are safe postpartum, and remember, you'll want to check with your doctor before getting started. When you get the okay, these exercises from Pilates and Pregnancy: A Workbook for Before, During and After Pregnancy by Sarah Picot are a great place to start. Follow this five-minute regimen four or five days a week, and your core will be stronger in about six to eight weeks. Remember to keep your navel drawn in toward your spine throughout each move. The key to keeping the [exercises](https://www.babycenter.com/pregnancy/diet-and-fitness/exercises-for-pregnant-women_7880) safe and effective is by monitoring how well you're able to hold the contraction as you do the exercise. If you notice that your abdominal muscles aren't able to effectively contract and hold (your back starts to arch or you have to use other muscles to be able to lift or hold the contraction) it's a sign that your muscles aren't ready for that level of exercise. Modify the exercises by: - Decreasing the distance you move your body during the contraction. - Reducing the repetitions. - Change your positioning by using a wedge or pillow to raise your body up to avoid having to start from a supine position. Advertisement \\| page continues below Roll Ups 1. Lie on your back with your feet flexed, legs together long and slightly bent. Inhale as you raise your arms toward the ceiling. Exhale and bring them over your head, but don't touch the floor. 2. Inhale to curl your head and shoulders off the floor while keeping your head between your arms. Exhale and continue rolling up, one vertebra at a time. Your legs will bend as you come up. 3. Straighten your legs when you reach the top; reach your body forward, keeping your head between your arms. 4. Inhale as you start to roll down, allowing your pelvis to tuck under. Then exhale and uncurl one vertebra at a time until you're back in the starting position. Repeat five more times. The Hundred 1. Lie on your back with your legs together and bent at a 90-degree angle, and your pelvis in a neutral position (neither tucked nor arched). Extend your arms down alongside your body, and draw your shoulders down away from your neck. 2. Inhale as your head and shoulders curl off the floor, keeping your lower back in contact with the floor as you exhale and extend your legs toward the ceiling or slightly past 90 degrees. Heels stay together and arms reach long as they float about 2 inches off the floor. 3. Pump your arms up and down slightly as you inhale slowly for five counts and exhale slowly for five counts. That's one set; repeat nine more times. (If this is too difficult, modify the move by keeping your legs bent in chair position or placing your feet together and flat on the floor; it's more important to control your abdominals and keep your back flat on the floor.) Knee Folds 1. While lying on your back, place your feet flat on the floor, hip-width apart. Lay your hands at your sides, palms down, pressing slightly into the floor. 2. Inhale, then exhale while keeping your hips still and floating the right leg up to a 90-degree angle, then inhale again. Exhale as you float your left leg up to meet the right, so you look as if you're sitting in a chair. 3. Inhale as you lower your right leg, keeping your abdominal muscles drawn in. Exhale when your leg reaches the bottom. Inhale to lower your left leg and exhale as your left foot touches the floor. Repeat twice more, alternating legs. ## What to know before you start exercising postpartum The first six weeks of [postpartum life](https://www.babycenter.com/baby/postpartum-health/postpartum-recovery-timeline_40009380) has long been known as the rest and recovery phase. When you can safely return to exercise depends on your rate of healing (both with vaginal and [cesarean section](https://www.babycenter.com/pregnancy/your-body/c-section_160) delivery and whether you're still experiencing [vaginal bleeding](https://www.babycenter.com/pregnancy/your-body/vaginal-bleeding-or-spotting-during-pregnancy_3081)). However, most women can include light stretching, walking, and Kegel and isometric core strengthening exercises that involve simply drawing the belly button toward the spine and holding. The duration of the hold can be increased as you feel your muscles becoming stronger. The American College of Obstetrics and Gynecology now recommend that with an uncomplicated delivery, low intensity exercise can resume just a few days [after birth](https://www.babycenter.com/baby/postpartum-health/body-changes-after-childbirth_1456740), or when you feel ready. Allowing enough rest time helps prepare for more difficult and taxing exercises later, and gives your body time to heal from labor. Advertisement \\| page continues below Before starting exercises, ensure you are cleared by your ob-gyn. If you suspect [diastasis recti](https://www.babycenter.com/baby/postpartum-health/diastasis-recti_10419293), or other postpartum issues, they might recommend you see a physical therapist or [pelvic floor therapist](https://www.babycenter.com/baby/postpartum-health/pelvic-rehab-therapy-help-for-uncomfortable-postpartum-sympt_10379562) to oversee your recovery and your core exercises. Almost any abdominal exercise can be modified to safely strengthen your core muscles, but if you're unsure on how to modify an exercise, it's helpful to work with a trainer who has experience and training in postpartum fitness. Following these protocols leads to the highest chances of success in rebuilding your core. While a full ab muscle recovery can feel long and require some serious patience, the result is worth it so you can carry your baby and get back to your regular exercise routine as soon as possible (which is good for both the mind and body!).
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