Week 1 after birth is for reconnecting breath, deep core, and pelvic awareness—not loading the abs.
Rehab timelines for the first two weeks keep the work gentle: diaphragmatic breathing, light transverse abdominis (TA) activation, pelvic tilts, and pain-free mobility, at very easy effort.1
If pregnancy and vaginal birth were uncomplicated, Mayo Clinic notes it is often reasonable to begin gentle exercise a few days after birth, or as soon as you feel ready. After a C-section, extensive repair, or a complicated birth, check with your care team first.2
Today’s three moves (all lying down)
- TA draw-in — On your back, knees bent, feet flat. Fingertips just inside the front hip bones. Exhale and gently draw the lower belly in and slightly down (a soft corset). No sit-up, no crunch, no bulging. Hold 5–8 seconds while breathing. 5–8 reps, a couple of times today.
- Diaphragmatic breathing — Hand on belly/ribs. Inhale so the belly and lower ribs widen; longer soft exhale. About 5 minutes, twice today.1
- Pelvic tilts — Knees bent. Flatten the low back into the floor by tightening the abs and tipping the pelvis slightly. Hold up to 10 seconds. Start with 5 reps and work toward 10–20, a few times a day.2
One practical takeaway
Stack 2 minutes of breathing + 8 TA draw-ins + 8 pelvic tilts once or twice today while coffee cools. Stop if you feel pain, heavy bleeding that ramps up, dizziness, or wound pull.
Swipe the slides for the lying TA demo and the breathing and pelvic-tilt loops.
References
- 1Maximizing Recovery in the Postpartum Period (PMC)
pmc.ncbi.nlm.nih.gov
- 2Mayo Clinic: Exercise after pregnancy
mayoclinic.org
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