Let’s be real — core strength isn’t just about six-pack abs or bouncing back.
It’s about chasing toddlers without peeing your pants. Laughing so hard you cry (but don’t leak). Feeling strong when you lift groceries, car seats, or wriggly little humans.
So whether you’re 6 months postpartum, 6 years out, or want to jump rope with your grandkids someday — these two core exercises are for you.
They’re simple, powerful, and perfect for mom life — and I walk you through them step-by-step in this quick video 🎥👇
Here are the exercises I review in the video:
1. Deadbug with a Pilates Ball
This one looks silly (especially if your dog walks by mid-rep), but it’s sneaky effective.
You’ll lie on your back, press a Pilates ball between your hands and knees, and move opposite arm and leg while keeping that tension. It lights up your deep core muscles, especially when paired with…
👉 360-degree stability breathing.
That means breathing into your ribs, back, and belly (not just belly-pushing), then gently bracing your core like you’re zipping up high-waisted jeans before each movement.
It’s not about sucking in — it’s about controlling pressure and staying connected to your core.
2. Bear Hold with a Pilates Ball
Think of this like a mom-strength plank upgrade.
You’ll be in an all-fours position with knees hovering off the ground, Pilates ball between your knees, pressing into the ground with intention.
Add your 360 breathing + gentle bracing — and whoa. Your deep core will wake up.
You’ll feel strong, grounded, and maybe even a little sweaty (yes, even holding still can do that).
When Should You Do These?
- ✅ During your warm-up
- ✅ In a strength circuit
- ✅ While your baby’s doing tummy time
- ✅ As a cool-down activation set
No fancy equipment. No complicated moves. Just core-strengthening goodness that works with real life.
Quick Recap:
✔️ These exercises are safe and effective for postpartum moms — whether you’re newly in recovery or a few years out
✔️ They help you connect with your deep core and improve strength from the inside out
✔️ Add them into your weekly routine to support your workouts, daily movement, and pelvic floor health
You deserve to feel strong and supported in your body — not just someday, but today.
Let me know if you try them — and if your toddler crawls under you mid-bear hold, just count it as bonus resistance 😅
You’ve got this,
Val 💛
Want More Support for Your Core & Postpartum Strength?
Here are a few podcast episodes I think you’ll love:
31 | Postpartum Leaking? How to Stop Peeing Yourself When You Laugh, Sneeze, or Workout
33 | The Truth About Kegels: Why They’re Not Enough for Healing Your Postpartum Core & Pelvic Floor
49 | Why Your Core Still Feels Weak (Even If You’re Working Out)
You don’t have to figure this all out alone. I’m here to walk with you — one breath, one rep, one tiny habit at a time 💪🏼
