Everyone tells you to "bounce back" after having a baby. Nobody tells you HOW — safely.

Here are the 3 movements I always start with:

1. Diaphragmatic breathing with pelvic floor engagement

Before you even think about crunches (please don't), you need to reconnect with your deep core. Lie on your back, knees bent, breathe into your belly. On the exhale, gently lift your pelvic floor. 5 sets of 10 breaths daily.

2. Glute bridges

Your glutes go to sleep during pregnancy. Bridges wake them up and stabilize your hips. Start bodyweight, 3x12. When those feel easy, go single-leg.

3. Modified dead bugs

This rebuilds your core without pressure on your abs. Lie on your back, arms up, knees at 90°. Slowly extend one leg at a time while keeping your lower back pressed to the floor.

These three moves alone can transform how you feel within 2-3 weeks.

I teach a full structured program inside Postpartum Glow — safe, effective home workouts for busy moms who want real results in under 30 minutes a day.