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Postpartum Health Goals: The Real Talk No One Wants to Have

Forget the cookie-cutter wellness plans. Postpartum recovery isn’t just about losing baby weight; it’s about reclaiming your identity. Let’s ditch the pressure to bounce back and focus on what really matters: mental health, physical strength, and finding balance amidst the chaos of new motherhood. What are your unapologetic goals for your postpartum journey?

If you're postpartum and trying to "get back in shape," please don't start with crunches. Or planks. Or running.

Your core just went through the most intense stretch of its life. Jumping straight into traditional ab work is like putting a roof on a house with no foundation.

Here are the 3 exercises I start every single one of my postpartum clients with:

1. Diaphragmatic Breathing (Connection Breath)

Lie on your back, knees bent. Breathe into your ribcage — feel it expand sideways. On the exhale, gently draw your pelvic floor up and your belly button in. That's it. 10 reps, 2x daily. This reconnects your brain to your deep core.

2. Heel Slides

Same position. Slowly slide one heel along the floor to extend your leg, keeping your lower back pressed into the ground. If your belly domes or your back arches, you've gone too far. 8 per side.

3. Glute Bridges

Feet flat, hip-width apart. Squeeze your glutes, exhale, and lift your hips. Hold 3 seconds at the top. 10 reps. This fires up the posterior chain that's been shut down from pregnancy posture.

These look simple. That's the point. Your deep core needs to learn how to stabilize again before it can handle load.

I coach new moms through this full progression inside New Mom Strong — from these foundations all the way through to full strength training. If you're 0-12 months postpartum and ready to rebuild safely, come join us.