15 Min Postpartum Core & Glute Workout with Strap
Jun 19, 2026
Core and Glute Postpartum Workout
New mama ready to rebuild your core and glutes safely after birth? This 15-minute postpartum core and glute workout with strap is a gentle yet effective circuit designed specifically for postpartum recovery.
Led by PregActive Founder and postnatal expert Kerryn Boyle, this smart strap circuit targets your deep core, pelvic floor, glutes, and hips - helping you regain strength, stability, and tone without risking your healing body.
Perfect from 8-12 weeks postpartum (or whenever you have medical clearance), this workout is ideal for both vaginal and c-section mums who want to strengthen their core and glutes while improving posture and reducing back pain.
In this 15 min postpartum circuit you’ll perform:
1. Safe core activations combined with glute bridges using the strap
2. Controlled side-lying and seated moves for hip stability
3. Gentle resistance exercises that protect diastasis recti and pelvic floor
4. Flowing circuit format that keeps your heart rate gently elevated
5. Clear modifications for every postpartum stage
Core and Glute Postpartum Workout with Mini Loop Resistance Band
Author
