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Connecting to Your Core on the Couch

In the early days and weeks postpartum, it’s important that you start reconnecting with your core. Obviously, with the trauma your body has been through during delivery, you don’t want to do anything super intense. These are 4 gentle exercises that you can do on your couch to start reestablishing that connection!


Perform each breathing exercise for 30-45 seconds for 4-6 rounds. Take your time, making sure that you completely relax between each new breath. Don’t rush these exercises. It may even feel strange at first, but keep working on it and you’ll get the hang of it!


1. Diaphragmatic Breathing



2. Diaphragmatic Breathing with Core Engagement



3. Engage and March



4. Core and Glute Engagement




When you’re still early postpartum, these exercises can go a long ways toward establishing a base for you to return to fitness. Even if you are months postpartum and trying to get back into fitness, this is a great place to start!

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