Postnatal Core Strength: How to Rebuild Your Foundation Safely

Pregnancy and childbirth put your core through a lot, leaving many mums wondering, “Where did my old tummy go?” The truth is, your core has been stretched and weakened, but with the right approach, you can safely rebuild your strength.

Postnatal core recovery isn’t about endless crunches (newsflash: CRUNCHES ARE CRAP!) it’s about restoring function, addressing diastasis recti, and reconnecting with your pelvic floor.

Understanding Your Postnatal Core

Your core isn’t just your abs – it includes your deep core ‘trunk’ muscles, pelvic floor, and lower back. These can be thought of as the muscles that hold your middle together and keep your body stable. Pregnancy stretches these muscles, and in many cases, causes diastasis recti (ab separation).

What is Diastasis Recti?

Diastasis recti occurs when the abdominal muscles separate down the midline due to pregnancy. It’s very common, but if not properly healed, it can lead to weakness, lower back pain, and a stubborn mummy tummy.

Signs of diastasis recti:

✅ A visible gap down the middle of your abs

✅ A doming or bulging effect when you try to sit up

✅ A feeling of weakness in your core

A personal trainer specialising in post-natal care, or a healthcare professional can diagnose ab separation. You can also feel for yourself with a bit of guidance.

Healing your core is possible, but the key is gentle, progressive exercises – not high-impact moves or traditional sit-ups (remember – CRUNCHES ARE CRAP!)

Step-by-Step Guide to Rebuilding Your Core

1. Reconnect with Your Breath

Before jumping into workouts, start with deep diaphragmatic breathing to reconnect with your core and pelvic floor.

🫁 How to do it:

Sit or lie down comfortably
Place one hand on your belly and one on your ribcage
Inhale deeply, expanding your belly and ribs
Exhale slowly, engaging your pelvic floor and drawing your belly button in
Repeat for 5 breaths, 2-3 times per day

This breath-work activates your deep core muscles and is the foundation for all postnatal exercises.

2. Engage Your Pelvic Floor (Kegels for daysssss!)

Your pelvic floor has been through a lot! Strengthening it can help with bladder control, back pain, and core recovery.

🔹 Basic Kegel Exercise:

Sit or lie down comfortably
Imagine stopping the flow of urine (but don’t actually do this on the toilet!)
Hold the contraction for 5 seconds, then relax
Repeat 10 times, 2-3 times per day

For a full recovery, it’s just as important to relax the pelvic floor as it is to strengthen it! You can always do it while you’re doing the shopping or watching a film – who would know 😮

3. Core Activation Exercises

Now that you’ve established breath-work and pelvic floor engagement, let’s move on to gentle core exercises.

🐚 Heel Slides:

Lie on your back with knees bent
Engage your core and slowly slide one heel away
Bring it back in without arching your back
Repeat 10 times per side

🧘‍♀️ Leg Lifts (Bent Knee):

Lie on your back with knees bent
Engage your core and slowly lift one leg at a time
Lower with control
Repeat 10 times per leg

🚶‍♀️ Glute Bridges:

Lie on your back with knees bent and feet hip-width apart
Squeeze your glutes and lift your hips
Lower with control
Repeat 10 times

These movements help rebuild strength safely without straining your core. Remember to breathe as you go, breathing out as your muscle contracts.

What to Avoid in the Early Postpartum Stages

🚫 Crunches & Sit-Ups (can worsen diastasis recti)

🚫 High-Impact Movements (jumping, running too soon)

🚫 Heavy Lifting (until core strength improves)

🚫 Holding Your Breath During Exercises

Always wait until you have been signed off for exercise by your doctor after your 8-week check-up for vaginal birth, 12-week check-up for C-Section deliveries.

Patience is key! Healing takes time, and rushing it can slow your progress.

Final Thoughts

Your core will get stronger with the right approach. Focus on slow, intentional movements, rebuild your foundation first, and listen to your body. There’s no rush – postpartum recovery is a marathon, not a sprint! 💙

If you’re unsure about your recovery, seeing a Persona Trainer like me can be incredibly helpful (and mentally supportive!)

Start small, be consistent, and celebrate your progress – your body has been through an incredible journey, and now it’s time to rebuild it safely. 🙌

Just keep moving girls ❤️

Walking postnatal with the baby in the pram and my little boy — Walking gets us out and about, in fresh air and helps us to work on stabilising the core.