What exercises can I do after having a baby?

Here Are My Top 3 Favorite Postpartum Corrective Exercises

If you’ve recently had a baby, you might be wondering when and how to start moving again. First things first—always consult with your healthcare provider and get medical clearance before starting any new movement routine.

These exercises are gentle, effective, and supportive for the postpartum body—and truthfully, they’re beneficial for everyone. One of the biggest goals in postpartum recovery is retraining your breathing pattern. Breathing may seem simple, but proper diaphragmatic breathing can reduce tension in your neck, back, and even help restore core strength. Everyone needs that…right?

I first discovered these exercises through a continuing ed course I took from Core Exercise Solutions, Postpartum Corrective Exercise Specialist, which I started to better understand my own body after having my two precious girls. What I learned changed how I approached postpartum recovery—not just for myself, but for the many clients I now support through personalized programs at Move Well Fitness, my Pilates studio in Lumberton, TX.

Let’s dive into my top 3 postpartum corrective exercises:

1. 90-90 Breathing

This foundational breathing exercise helps reset your ribcage and pelvis positioning while engaging your deep core muscles. It’s one of the best ways to reconnect to your body post-baby. This is a wonderful exercise for everyone, especially if you are experiencing back pain.

Set up: Lay down on your back with your feet on the wall wider than your hips making a 90-degree angle. Place a rolled-up towel or ball between your knees. Make sure your feet are even on the wall and knees are even. Come to a neutral position with your pelvis (hip bones and pubic bones level). Inhale and think 360 expansion, you are going to have a little chest, a little belly, ribs will move out to the sides and into the back of your body. Tru to have as equal expansion all the way around, you can even imagine an umbrella opening inside equally on all sides of your body or a balloon. You might even fee a little pressure down into your pelvic floor (PF) as you inhale. This little bit of pressure on the inhale is good! On your exhale, you will squeeze the ball, PF comes up, ribs come down and in firing the obliques. Exhale completely and hold for 3-5 seconds. Tips for success:

• Feet wider than hips.

• Knees go in as you squeeze the ball or towel.

• Squeeze your inner thighs as you exhale- you can place your hands on your inner thighs to see if getting equal engagement on each side.

• Keep hip flexors relaxed- place hands where your front pocket would be and see if you feel the hip flexors contract, try to keep them soft and squishy.

• Pull down on the wall with your feet to help engage the back of your legs. This also helps pull your pelvis into a more neutral alignment if you are in an anterior tilt (with your hip bones higher than your pubic bone).

• Try recording yourself and seeing if you are getting that back body expansion-this is where I find most of my clients are tight. Also, look to make sure your lower belly isn’t rising on the exhale. If it is rising on the exhale, that means you are putting pressure down in your pelvic floor which we don’t want.

2. Half Kneeling Abs

This is a safe and effective way to reintroduce abdominal activation while promoting good posture and hip stability. It’s especially great for those struggling with diastasis or pelvic floor concerns.

Set up: Come to a half kneeling position on a mat, with your front heel under you knee and your back knee under your pelvis, tuck the back toes under and squeeze your glute. Fine good posture with energy out of the crown of your head, head over shoulders, shoulders over ribcage, and ribcage over pelvis. Have a band coming from the side of your body holding onto it with your hands. Inhale with great rib expansion, exhale like you are blowing air through a straw as you rotate towards the front leg. A forced exhale helps contract your deepest abdominal muscles. Inhale rotate back towards band. Focus on your breath and not letting your lower abs bulge.

3. Reverse Fly

A gentle strengthening exercise for the mid back and shoulders. Perfect for counteracting the rounded posture that comes from feeding, rocking, and holding your baby.

Set up: Come to a half kneeling position on the mat like the previous Half Kneeling Abs exercise. Lean forward a little to keep your body stacked properly. Wrap a band around hands with your palms facing forwards. Pinch your shoulder blades together as you stretch the band with your arms reaching out to the sides. Hold your ribcage still, core engaged, and don’t let your ribs flare or move while you do this exercise. Tips for success:

• You should feel this in your scapula (shoulder blades), and a little in your upper traps.

• If you are feeling it all in your upper traps, try to raise your arms a little higher.

Final Thoughts

Postpartum recovery is a journey, give yourself grace. It is better for slow and steady progress rather than too much too soon. It’s okay to take it one breath, one rep, and one day at a time. The goal isn’t to “bounce back”, but to build back smarter and stronger—with patience, support, and the right tools.

Weather you’re six weeks or six years postpartum, these exercises can help you reconnect with your body and regain strength in a way that honors what your body has been through.

Ready to Feel Strong Again?

If you’re looking for personalized support in your postpartum recovery, I’d love to help you. I offer a Postpartum Corrective Exercise program that includes a Personal Movement Assessment to find what your body needs, 4 private 55-minute sessions to teach you the exercises tailored to your unique needs, and a written home exercise plan so you feel confident performing the exercises at home.

Let’s work together! Schedule free Zoom Discovery Call or visit Move Well Fitness website to learn more about postpartum Pilates and support.