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Women's Health Exercises

Postnatal Core Exercises

Postnatal core exercises gradually rebuild the deep abdominal and pelvic floor muscles after pregnancy. They start with breathing and gentle activation and progress towards normal exercise, taking abdominal separation into account.

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What it does

Pregnancy stretches the abdominal wall. A graded programme restores support for the spine and pelvis.

It is a regular part of rehab plans for urinary incontinence and pelvic organ prolapse, and it features in our pregnancy and postnatal physiotherapy programmes.

How to do it

  1. Breathing: diaphragmatic breathing with gentle pelvic floor lift on the out-breath.
  2. Core activation: lying on your back, draw in the lower tummy slightly as you exhale.
  3. Heel slides and leg lifts while keeping the tummy flat.
  4. Glute bridges and side-lying exercises.
  5. Progress to dead bugs and modified planks, watching for doming.

How much

10 to 15 minutes daily, progressing over weeks.

Stop and check with us if

  • You have heaviness in the pelvis, leaking or doming of the tummy with exercise.

Exercises in this programme

Diaphragmatic BreathingBelly breathing using the diaphragm. Calms breathing, eases breathlessness and supports the pelvic floor. Includes breathing control.Kegel ExercisesPelvic floor contractions for bladder control, prolapse and postnatal recovery.Pelvic TiltsGentle rocking of the pelvis lying down. Eases low back stiffness and teaches core control.Dead BugMoving arms and legs while lying on your back with the core braced. Trains deep abdominal control.Glute BridgeLifting the hips from lying. Strengthens glutes and hamstrings and supports the back, hips and knees.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

When can I start after a caesarean?
Gentle breathing and pelvic floor work can start early. Wait for medical clearance for more.
What is diastasis recti?
Separation of the abdominal muscles. Most improve with time and exercise.

Related treatments

Women

Pregnancy and Postnatal Physiotherapy

Safe exercise and pain relief through pregnancy and after delivery.

Learn more Women's Health

Urinary Incontinence

Leaking with coughs, sneezes or urgency. Pelvic floor training is the first-line treatment.

Learn more Women's Health

Pelvic Organ Prolapse

A heavy, dragging feeling in the pelvis. Pelvic floor training and lifestyle changes can reduce symptoms.

Learn more

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.

Call +91-9999973681 WhatsApp