No sitter, no gym, no problem: a 10-minute core session with baby on the mat
Six gentle moves that keep your little one close while you reconnect your deep core and pelvic floor.
Quick answer
Yes, you can do gentle core exercises with your baby beside you or resting on you, once you have been cleared after your postnatal check and feel ready. Start with connection breathing, then add pelvic tilts, heel slides, glute bridges and sit-to-stands, keeping baby safely supported at all times and your breath flowing. Stop if you notice doming along your tummy, leaking, heaviness, pain or increased bleeding, and progress slowly. Results vary from mum to mum.
One of the biggest barriers to rebuilding strength after birth is simple logistics. Classes need childcare, the gym needs time you do not have, and baby does not always nap on cue. The good news is that the foundation of postpartum core recovery is quiet, low-impact work that fits naturally around a baby on a playmat.
The NHS encourages pelvic floor exercises soon after birth and gentle activity such as walking as you feel able, and ACOG notes that many people with an uncomplicated pregnancy and birth can begin gradual exercise within days, while those who had a C-section or complications should check with their doctor first. This routine sits in that gentle, gradual stage. If family ask how they can help, our postpartum recovery gift ideas suggest a soft exercise mat and time to use it.
of women had diastasis recti at 6 weeks postpartum, and 32.6% at 12 months (Sperstad et al., British Journal of Sports Medicine, 2016)
of moderate activity a week is the goal to build back up to after childbirth (UK Chief Medical Officers, 2019)
is enough for this routine, so it fits into a single play session on the mat
The routine at a glance
| Move | Reps | Where baby is | Skip or modify if |
|---|---|---|---|
| Connection breath | 5 to 8 breaths | On your chest or beside you | Rarely needs skipping |
| Pelvic tilts | 8 to 10 | On your chest, held with both hands | Back or pelvic pain |
| Heel slides | 6 to 8 each leg | On the mat beside you | Doming or pulling at a C-section scar |
| Glute bridge | 8 to 10 | On the mat beside you (or supported on your hips once confident) | Doming, pelvic pain or heaviness |
| Sit-to-stand | 6 to 8 | Held close to your chest | Knee pain, dizziness or leaking |
| Pram walk | 10 to 20 minutes | In the pram or a fitted carrier | Heaviness or increased bleeding |
Step 1: Check you are ready and set up safely
Wait until you feel ready and have had your postnatal check, especially after a C-section. Lay a mat on the floor, not the bed, with baby on a firm, flat surface beside you. A quick diastasis recti self-check gives you a starting point, so you know what to look for as you move. Keep a drink nearby and pick a time when baby is fed and content.
Step 2: Connection breath with baby on your chest
Lie on your back with knees bent and feet flat, and rest baby on your chest with both hands supporting them. Breathe in through your nose and let your ribs and belly widen. As you breathe out, gently lift your pelvic floor and draw your lower tummy softly in, as if hugging baby closer with your core. Relax fully on the next breath in. This is the foundation of everything else, and our guide to deep core breathing covers it in more detail. Many babies find the rise and fall of your breathing soothing.
Step 3: Pelvic tilts
Staying in the same position with baby held securely, breathe out and gently flatten your lower back into the mat by tilting your pelvis, then breathe in and return to neutral. Keep the movement small and smooth. Our step-by-step pelvic tilts guide shows the common mistakes to avoid.
Step 4: Heel slides beside baby
Move baby to the mat beside you for some tummy time or kicking. Breathe out, engage your deep core and slowly slide one heel away along the floor until the leg is nearly straight, then breathe in and slide it back. Alternate legs. Watch your tummy: if a ridge or dome appears along the midline, shorten the slide.
Step 5: Glute bridges
With baby still beside you, place your feet hip-width apart. Breathe out, lift your pelvic floor and press through your heels to lift your hips, then lower slowly on the breath in. Once this feels easy and controlled, some mums like to rest an older, settled baby on their hips with both hands holding them securely, which adds a little load and a lot of giggles. Keep it slow, and put baby back on the mat if you feel any strain.
Step 6: Sit-to-stands holding baby close
Sit on the edge of a sturdy chair holding baby close to your chest. Breathe out and gently engage your core as you stand up, pushing through your feet, then breathe in as you sit back down with control. This trains the exact movement you use dozens of times a day, and pairs well with our advice on lifting and carrying your baby with diastasis recti.
Step 7: Finish with a pram walk
If you both still have energy, head out for a 10 to 20 minute walk with the pram or a well-fitted carrier. Walking is a gentle way to build towards the 150 weekly minutes suggested in the UK guidelines, and fresh air often helps baby settle too.
Want the full plan, step by step?
The Core Reconnect Program takes you from these first breaths to stronger, more confident core work in short sessions you can do during baby's nap time or with baby on the mat. It includes clear signs of when to progress and when to pause. It is a $15 one-time purchase with no subscription, an affordable alternative to monthly programs. Use code GLOW20 for 20% off. See the Core Reconnect Program
Safety tips for exercising with your baby
- Baby's safety first. Keep baby on a firm floor surface, never on a sofa or bed while you move, and keep both hands on baby whenever they rest on you.
- Stop signs. Pause and speak to your GP, midwife or a women's health physiotherapist if you notice leaking, a heavy or dragging feeling, pain, doming along your tummy or bleeding that gets heavier.
- Skip for now. Crunches, sit-ups and full planks are best left until your core is stronger. Our list of safe core exercises and ones to skip explains why.
- Flexible, not perfect. If baby needs you halfway through, stop. Two moves done well still count.
If you would rather have an instructor, it is worth comparing mum-and-baby classes with an at-home program to see which suits your week.
Frequently asked questions
When can I start doing core exercises with my baby?
Gentle breathing and pelvic floor exercises can often begin soon after birth, according to the NHS. For the fuller routine, most mums wait until they feel ready and have had their 6 to 8 week postnatal check, and anyone who had a C-section or complications should follow their doctor's advice first.
Is it safe to have my baby lie on me during exercises?
It can be for slow, controlled moves like breathing and pelvic tilts while you lie on the floor, as long as you hold baby securely with both hands and stay on a firm surface. Keep baby on the mat for anything that moves your hips a lot until you feel strong and confident.
Can I do these exercises if I have diastasis recti?
These moves are commonly used in early diastasis recti rehab because they are low load. Watch for doming or coning along your midline and reduce the range if you see it. A women's health physiotherapist can give personalised guidance.
How often should I do this routine?
Many mums aim for most days, since each session is short and gentle. Consistency matters more than intensity, and it is fine to split the moves across the day around feeds and naps.
What if my baby cries in the middle of the workout?
Stop and look after baby. A routine like this works best when it is flexible. You can pick up where you left off later, or simply count the moves you managed as today's session.
Sources: Sperstad JB et al., Diastasis recti abdominis during pregnancy and 12 months after childbirth, British Journal of Sports Medicine, 2016; ACOG Committee Opinion 804, Physical Activity and Exercise During Pregnancy and the Postpartum Period, 2020; NHS, Your post-pregnancy body; UK Chief Medical Officers' Physical Activity Guidelines, 2019.
This article is general education, not medical advice. Mumma Glow is not affiliated with any organisation named here. Results vary from mum to mum. If you have leaking, heaviness, pain or any concerns, see your GP, midwife or a women's health physiotherapist before starting or continuing exercise.