How do I strengthen my core after pregnancy?

Last reviewed June 19, 2026 by Dr. Sapna Jadhav, General Physician. Sources from ACOG, NHS, Mayo Clinic, CDC, NICE, NIH, Cochrane, and peer-reviewed journals.

Bottom lineRebuild your core after pregnancy by starting with deep-core breathing and pelvic floor exercises, checking for abdominal separation (diastasis recti) before doing crunches or planks, and progressing gradually - with physio help if you have a gap, doming, or leaking.

Strengthen your core after pregnancy by starting with gentle deep-core and pelvic floor exercises before progressing to harder work - and by checking for abdominal separation (diastasis recti) first, since that changes which exercises are safe.

Start with the deep core

• Connection breathing: Breathe in to relax your belly, breathe out while gently drawing in your lower tummy and lifting your pelvic floor. This re-engages the deep muscles.
• Pelvic floor exercises (Kegels): Do these daily alongside core work - the pelvic floor and deep core work as a team.
• Gentle moves: Heel slides, pelvic tilts, and bridges.

Check for diastasis recti

Many people have some abdominal separation after pregnancy. Doing crunches or planks too early can make it worse. Check for a gap or doming along your midline, and favour deep-core exercises that draw the muscles together.

Progress gradually

Once your deep core is reconnected and any separation is improving, build up to more challenging strength work over weeks to months.

Get help if needed

See a women's health or postpartum physiotherapist if you have a noticeable gap, doming, back pain, or leaking - they can give you a safe, tailored plan.

Femora helps you track your recovery as you rebuild core strength.

Learn more: how to know if I have diastasis recti