Get Back Your Core After Giving Birth

Fitness pro Morgan Kline shares a safe yet effective workout for new moms.

From Morgan: Having a baby is one of the most exciting times in a woman’s life. After nine months of preparing for your bundle of joy, you finally have a baby in your arms and your life has completely changed—yet your health and fitness goals don’t have to fall to the wayside. Since I gave birth five months ago, I’m now starting to focus on rebuilding the core strength that I lost while carrying my precious son.

After being cleared by your doctor, it’s important to understand that your body has just gone through a lot of change and your core took the brunt of it. Start training it 2-4 times a week with the below moves.

Work each exercise for 30 seconds and 4 rounds

Plank Reaches

Starting in a low plank position with a neutral spine and tight core, reach your right hand straight ahead. Return to plank position and alternate between both arms for 30 seconds.

Side Planks

Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for the allotted time and then repeat on the other side.

Bird Dogs

Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Pulling your abs into your spine and keeping your back and pelvis still and stable, reach your right arm forward and your left leg back. Reach through your left heel to engage the muscles in the butt and back of the leg. Return to the starting position, placing your hand and knee back on the floor. Repeat on the other side to complete one rep.

Steam Engines

Starting with your feet shoulder-width apart, stand tall with your hands behind your head and your elbows wide. Raise your left knee to your right elbow while tightening your core. Return to starting position and repeat with right knee and left elbow.

Bicycle Abs

Laying flat on your back with both hands at your tailbone for support, raise both feet two inches off the ground. Drive your right knee up to your chest, keeping your left leg straight and off the ground. Alternate legs for 30 seconds.

For more from Morgan, read her recent columns on our site or visit her online at

Image courtesy of Ivanka Trump Illustration by Jonny Ruzzo.

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