Postpartum Core Recovery: A Step-by-Step Guide 🤱🏿💪🏿

Hey there, Mama! Whether you've just given birth or it's been a few weeks, you've experienced an incredible transformation in your body. Now, it's time to focus on postpartum core recovery, an important step to help you regain strength and feel more functional. Strengthening your core stability and pelvic floor after pregnancy is key for your overall recovery.

In this guide, I’ll walk you through a simple, effective process for safely rehabbing your core with a 3-stage method. Let’s break down the journey to stronger abs without all the myths and misinformation. Ready? Let’s go!

Why Train Your Core & Pelvic Floor After Pregnancy? 🧐

Absolutely! You should train your core after giving birth. In the past, it was said that core exercises—like crunches, side plank, or anything involving twisting—should be avoided after pregnancy, especially if you’ve had a vaginal delivery. But that’s outdated advice!

Safely challenging your muscle groups is essential for postpartum recovery, especially when it comes to managing pressure in your abdominal wall and strengthening your pelvic floor to prevent issues like urinary incontinence. Start slow and gradually increase the challenge as your body heals. This process will not only help you regain strength but also build confidence as you navigate motherhood.

The 3 Stages of Postpartum Core Recovery 🧘🏿‍♀️💪🏿

Postpartum core recovery takes time, so listen to your body and progress when you feel ready. Here’s how we break it down:

Stage 1: Lengthen & Awareness (0-2 Weeks Postpartum)

Your body is healing in these early weeks. Focus on gentle movements and breathing exercises, and avoid heavy lifting. This is the time to reconnect with your pelvic organs and core muscles.

What to focus on:

• Breathing techniques to manage pressure in your core.
• Gentle movements to regain mobility in your pelvic floor and abdominal wall.

Examples of Exercises:

• Connection Breath - Lie on your back. As you inhale, let your ribs expand and relax your pelvic floor. On the exhale, gently engage your core and pull your belly button toward your spine.
• Quadruped Thoracic Rotation - Get on all fours with your hands under your shoulders and knees under your hips. Place one hand behind your head. Slowly rotate your upper body toward the ceiling while keeping your core engaged. Look up as you rotate.
• Spinal Lateral Flexion - Sit or stand with your feet shoulder-width apart. Reach one arm overhead and gently bend to the side, creating length through your torso. Hold for a moment, then return to the starting position. This exercise promotes flexibility in your spine and engages your core muscles.
• Arm and Leg Reach - While on your hands and knees in a tabletop position, extend one arm forward and the opposite leg back. Hold for a moment, engaging your core, then return to the starting position. Alternate sides.

At this stage, you lay the groundwork for more advanced exercises later. As you breathe and move mindfully, you will start to feel more connected to your body.

Stage 2: Load in Stacked Positions (2-6 Weeks Postpartum)

As you progress into weeks 2-6, your body is ready for gentle, loaded exercises. You’ll focus on movements that engage your core while keeping your body aligned—think of your spine, hips, and shoulders all in line.

What to Focus On:

• Light resistance with aligned posture—your spine, hip flexors, and shoulders should stay in line.

Examples of Exercises:

• Glute Bridge - Lie on your back, knees bent, and feet flat. Raise your hips off the floor while engaging your core and pelvic floor. This exercise strengthens your lower back, glutes, and deep core muscles.
• Deadbug - Lie on your back with your arms reaching the ceiling and your knees bent at 90 degrees. Slowly lower one arm and the opposite leg toward the ground while keeping your lower back flat on the floor. Return to the starting position and switch sides.
• Plank Variations - Start in a modified plank position on your knees, with your hands under your shoulders. Engage your core and hold the position for 15-30 seconds. As you get stronger, progress to full planks by lifting your knees off the ground.
• Squats and Hinges - Stand with your feet shoulder-width apart. Lower your body into a squat, keeping your chest and core engaged. Push through your heels to return to standing.

In this stage, you add more challenges while keeping everything aligned and safe. Listen to your body, and progress only when you feel ready.

Stage 3: Load in All Positions (6+ Weeks Postpartum)

Once you reach six weeks postpartum, you might feel ready for more dynamic movements. This stage focuses on loading your core from different angles and positions. You’ll work on twisting, bending, and everything in between, helping you regain full-body strength for everyday activities.

What to Focus On:

• Introducing more challenging core exercises while keeping an eye on breathing and pressure management.

Examples of Exercises:

• Woodchop Variations - Stand with your feet shoulder-width apart, holding a resistance band or lightweight. Start at one hip and raise the weight diagonally across your body to the opposite shoulder, twisting your torso. Engage your core with twisting motions that work your entire group of muscles.
• Crunches and sit-ups: Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head. Lift your shoulders off the ground, engaging your core as you rise. Lower back down with control. Remember to perform these safely to engage your abdominal wall.
• Side Plank with Rotation - Start with your elbow under your shoulder in a side plank position. Slowly rotate your upper body toward the floor, then return to the starting position.
• Jefferson Deadlift - Stand with your feet shoulder-width apart, holding a lightweight in one hand. Hinge at your hips and lower the weight toward the ground while keeping your back straight. Return to standing, engaging your core as you lift.

By now, your core strength will have improved significantly. You’ll feel more confident in handling everyday tasks, like lifting your baby or carrying groceries.

What’s the Takeaway? 💡

Postpartum core recovery doesn’t have to be complicated! Listen to your body, take things step by step, and rebuild strength in a way that feels good. Remember, don’t rush the process! Celebrate every little win along the way! 💖

There’s no strict list of “do’s and don’ts” for core exercises—just focus on using the right technique and managing pressure. If something doesn’t feel right, modify the exercise or take a break. It’s all about mastering control before moving forward! ✨

Tips for Success in Postpartum Core Recovery

To make the most of your postpartum core recovery, keep these tips in mind:

1. Stay Consistent: Aim to practice your exercises regularly. Consistency is key to building core strength and confidence.
2. Prioritize Rest and Recovery: Your body needs time to heal after childbirth. Make sure you get plenty of rest and listen to your body’s signals.
3. Seek Support: Reach out to professionals if you experience symptoms of pelvic floor dysfunction or postpartum depression. You can also get personalized coaching. Our one-on-one coaching offers a tailored approach designed to enhance your fitness routine or provide personalized guidance for your Postpartum Core Recovery every step of the way. With expert advice, accountability, and motivation, you’ll achieve lasting results at a pace that works for you.
4. Be Patient: Recovery takes time. It’s normal to have good days and bad days. Focus on making progress, no matter how small.
5. Celebrate Milestones: Every step forward is worth celebrating! Whether it’s completing an exercise or simply feeling stronger, acknowledge your achievements.
6. Modify as Needed: Every woman’s postpartum journey is unique. Feel free to adjust exercises to fit your comfort level and abilities.
7. Incorporate Movement into Daily Life: Look for opportunities to move throughout your day. Whether it’s taking a walk with your baby or doing a few squats while you wait for dinner to cook, every bit counts!
8. Remember to stay hydrated and nourished. Nourish your body with nutritious foods and stay hydrated to support your postpartum recovery. Explore and enjoy a collection of healthy and delicious recipes designed to help you succeed in your postpartum core recovery. Bodybymommy’s Basic Plan is your starting point on the journey to success.
9. Connect with Other Moms: Sharing your experiences with other new moms can be uplifting and beneficial. Connect with a support group or community where you can share insights and encouragement. Sign up for Bodybymommy today and embark on your postpartum journey!

Conclusion

Postpartum core rehab is all about understanding your body and moving at your own pace. Focus on rebuilding strength in your core and pelvic floor after pregnancy with these steps. As you progress, you’ll gain confidence, feel stronger, and enjoy motherhood to the fullest.

Remember, you are not alone on this journey. Lean on your support system, stay positive, and believe in yourself. You’ve got this, Mama! 💪🏿💖