As a new mom, your body has been through a lot, and regaining core strength is essential for supporting your overall well-being. Strengthening your core not only helps with posture and back pain but also makes daily tasks easier and more comfortable. In this post, we’ll explore five core-strengthening exercises that are perfect for new moms. These moves are gentle yet effective, designed to help you rebuild your strength from the inside out, so you can feel confident and strong as you navigate motherhood.
1. 90 Degree Single Leg Crunch
The 90 Degree Single Leg Crunch is a fantastic exercise for targeting your lower abs and building core strength.
- Lie on your back with one leg bent at a 90-degree angle and the other leg extended straight out.
- Place your hands behind your head, inhale, and as you exhale, lift your head, shoulders, and upper back off the ground while bringing your bent knee towards your chest.
- Lower back down and repeat, then switch sides.
- This move helps to engage your core muscles while being gentle enough for postpartum recovery.
2. Flutter Kicks
Flutter Kicks are excellent for working your lower abs and strengthening your entire core.
- Lie on your back with your legs extended and your arms at your sides.
- Lift your legs slightly off the ground and perform small, quick up-and-down kicks, keeping your core engaged throughout the movement.
- This exercise not only helps tone your abdominal muscles but also improves overall core stability, which is crucial as you regain strength post-pregnancy.
3. Down Dog Knee to Nose (each side)
The Down Dog Knee to Nose is a dynamic core exercise that also enhances flexibility.
- Start in a Downward-Facing Dog position with your hands and feet on the mat and hips raised.
- Inhale as you lift one leg high, then exhale as you bring your knee towards your nose, rounding your back and engaging your core.
- Return to Downward Dog and repeat on the other side.
- This move helps to build core strength while also stretching and lengthening the body, making it a great addition to your routine.
4. Reverse Plank with Alternating Leg Raise
The Reverse Plank with Alternating Leg Raise targets your core, glutes, and lower back.
- Sit on the mat with your legs extended in front of you and your hands placed behind you, fingers pointing towards your feet.
- Lift your hips into a reverse plank position, keeping your body in a straight line.
- From this position, raise one leg towards the ceiling, lower it, and then switch legs.
- This exercise strengthens your entire core while also challenging your stability and balance.
5. Hundred
Hundred is a classic Pilates exercise that focuses on core strength and endurance.
- Lie on your back with your legs lifted and bent at a 90-degree angle, or extend them straight for a greater challenge.
- Lift your head, neck, and shoulders off the mat, and extend your arms alongside your body.
- Begin pumping your arms up and down while taking quick, shallow breaths. Aim for 100 pumps in total.
- This exercise engages your entire core and helps improve circulation, making it an effective move for rebuilding strength postpartum.
For more workouts and exercise videos tailored for new moms, check out our app! With easy-to-follow routines designed to fit your busy schedule, you’ll find everything you need to rebuild strength and feel your best. Download the app today and get started!