Unbelievable! 5 Steps to Reclaim Your Post-Pregnancy Core & Pelvic Floor!

by석아산 • • 2 min read
0

 

Unbelievable! 5 Steps to Reclaim Your Post-Pregnancy Core & Pelvic Floor!

Hey there, amazing mama! Welcome to the wild, wonderful, and sometimes utterly bewildering world of post-pregnancy recovery.

If you're reading this, chances are you've just brought a tiny human into the world, and while your heart is overflowing with love, your body might be feeling… well, a little less than its former self.

Specifically, your **post-pregnancy core** and **pelvic floor** might be shouting for some serious attention.

Trust me, I’ve been there. After my first little one, I felt like my core had gone on a permanent vacation, and my pelvic floor was, let's just say, not exactly holding its own.

It's a common story, yet one that often gets whispered about, if at all.

But here's the thing: you are not alone, and more importantly, you absolutely can get your strength back.

This isn't some magic pill or a quick fix; it's a journey, one that requires patience, consistency, and a whole lot of self-compassion.

Think of me as your seasoned travel guide on this particular adventure.

We're going to dive deep into **5 crucial steps** to help you rebuild your **post-pregnancy core** and heal your **pelvic floor**, all while keeping it real and perhaps even cracking a few jokes along the way.

Because let's be honest, we all need a little humor when we're navigating postpartum life!

Ready to feel strong, confident, and like yourself again? Let's do this!

---

Table of Contents

---

The Raw Reality: What Really Happens Down There?

Okay, let's pull back the curtain, shall we?

Pregnancy and childbirth are nothing short of miraculous, but they also put your body through an absolute marathon.

Your **post-pregnancy core** and **pelvic floor** bear the brunt of this heroic effort.

During pregnancy, your abdominal muscles (specifically your rectus abdominis, those "six-pack" muscles) stretch and sometimes separate, a condition known as **diastasis recti** (DR).

It's incredibly common – affecting up to 60% of women postpartum!

Imagine a zipper slowly unzipping down the middle of your belly – that’s kind of what DR can feel like.

Then there's your **pelvic floor**, a hammock of muscles at the base of your pelvis.

It supports your bladder, uterus, and bowels, and plays a huge role in continence and sexual function.

During pregnancy, it's under constant strain from the weight of your growing baby, and during vaginal birth, it stretches, strains, and can even tear.

Even if you had a C-section, your pelvic floor still underwent months of pregnancy-related pressure.

So, you might be experiencing a range of delightful symptoms: that "mummy tummy" that just won't go away, a little pee when you sneeze or laugh (hello, stress incontinence!), a feeling of heaviness or pressure "down there," or even pain during intercourse.

It's not pretty, but it's real, and it's important to acknowledge.

The good news? Your body is an incredible healer, and with the right approach, you can significantly improve these symptoms and regain your strength.

Don't fall for the lie that "this is just how it is after kids." It doesn't have to be!

---

Step 1: The Golden Window – Early Postpartum Healing (0-6 Weeks)

This is arguably the most crucial phase, yet it's often overlooked in the rush of newborn bliss (and exhaustion!).

The first 6 weeks postpartum, sometimes extending to 8-12 weeks, are your body's prime time for initial healing.

Think of it like laying the foundation for a new house.

You wouldn't start building walls before the concrete sets, right?

Your body needs time to recover from the massive undertaking it just completed.

During this "golden window," your focus isn't on hardcore workouts or pushing yourself.

It's all about gentle movement, rest, and **connecting with your breath and your deep core.**

Rest, Rest, and More Rest (As Much As Possible!):

I know, I know. With a newborn, "rest" feels like a mythical creature.

But seriously, try to rest whenever the baby rests.

Sleep helps your body repair tissues and reduce inflammation.

Don't be a superhero; let your partner, family, or friends help with chores, meals, and baby care so you can get some much-needed downtime.

Gentle Movement & Walking:

Forget your pre-pregnancy running routine for now.

Early movement should be gentle.

Short walks, a few times a day, are perfect for improving circulation and gently waking up your muscles.

Listen to your body!

If something hurts or feels heavy, stop.

The Breath Is Your Best Friend (Diaphragmatic Breathing):

This is where the magic begins for your **post-pregnancy core** and **pelvic floor**.

Diaphragmatic breathing (or belly breathing) helps to reconnect your brain with your deep core muscles – your transverse abdominis (TVA) and your pelvic floor.

Lie on your back, knees bent, feet flat.

Place one hand on your chest and one on your belly.

As you inhale, allow your belly to rise (like a balloon).

As you exhale, gently draw your belly button towards your spine, feeling your pelvic floor lift slightly.

Don't force it; this is a subtle movement.

Practice this throughout the day, every day.

It's not just a relaxation technique; it's a fundamental exercise for healing.

Pelvic Floor Contractions (Gentle Kegels):

Once your healthcare provider gives you the green light (usually around 2-3 weeks postpartum for gentle contractions, but always check!), you can start very gentle pelvic floor contractions.

Think of it like you're trying to stop the flow of urine or hold back gas.

Lift gently, hold for a few seconds, and then fully release.

The release is just as important as the contraction.

Avoid clenching your glutes or inner thighs.

This should be subtle and internal.

Aim for 5-10 repetitions, 2-3 times a day.

Hydration and Nutrition:

Fueling your body properly is crucial for recovery.

Drink plenty of water (especially if you're breastfeeding!) and eat nutrient-dense foods.

Think colorful fruits and veggies, lean proteins, and healthy fats.

Your body is literally rebuilding itself.

Listen to Your Body's Signals:

This is paramount. If you feel pain, pressure, heaviness, or increased bleeding, you're doing too much.

Pull back and rest.

This early phase is about respecting your body's incredible work and giving it the space to heal.

---

Step 2: Awakening the Core – Gentle Activation & Breathing (6-12+ Weeks)

Once you've gotten the all-clear from your doctor (usually at your 6-week postpartum check-up), you can start to gently increase your focus on your **post-pregnancy core** and **pelvic floor**.

This isn't about crunches or planks yet! Oh no, far from it.

We're still in the "re-education" phase.

Think of it like teaching your core muscles how to do their job again after a long break.

Mastering Your Core Connection with Breath:

Continue with diaphragmatic breathing (as described in Step 1).

This is your baseline, your secret weapon.

Now, we're going to layer on some gentle core activation.

Transverse Abdominis (TVA) Activation:

The TVA is your body's natural corset, the deepest abdominal muscle.

It's key for supporting your spine and pulling your abdominal wall in.

Lie on your back, knees bent, feet flat.

Place your fingertips on your hip bones, then move them slightly inward.

As you exhale, imagine gently drawing your hip bones towards each other, or pulling your belly button subtly towards your spine, as if you're zipping up a tight pair of jeans.

You should feel a gentle tension under your fingertips, not your rectus abdominis bulging out.

Keep your back neutral, not pressed into the floor.

Hold for a few seconds, then release on the inhale.

This exercise is about quality, not quantity.

Aim for 10-15 repetitions, 2-3 sets.

Pelvic Tilts:

Another fantastic exercise for **post-pregnancy core** connection and gentle spine mobility.

Still on your back, knees bent, feet flat.

Inhale, slightly arching your lower back away from the floor.

Exhale, gently tilt your pelvis so your lower back flattens against the floor, engaging your deep core.

It's a small movement.

Repeat 10-15 times.

Heel Slides:

This builds on the TVA activation.

Lie on your back, knees bent.

Engage your TVA (exhale and draw in).

Slowly slide one heel along the floor, extending your leg.

Keep your core engaged and your lower back stable (no arching!).

Inhale as you slide the leg back to the starting position.

Alternate legs. Start with 5-8 per side and build up.

Gentle Cat-Cow in Quadruped:

On all fours, hands under shoulders, knees under hips.

Inhale, gently let your belly drop (don't force an arch), looking slightly up.

Exhale, round your spine gently, pulling your belly button in, and tuck your chin.

This is not a deep yoga stretch; it's a gentle movement to connect breath with spinal mobility and core activation.

Why this stage is so vital:

Skipping these foundational steps and jumping straight into crunches or planks can actually worsen diastasis recti and put undue pressure on your still-healing pelvic floor.

You’re essentially creating a stable, functional base for all future movement.

It's like tuning an instrument before playing a symphony.

These exercises should feel empowering, not painful.

If you're unsure if you're doing them correctly, consider booking one session with a certified pre/postnatal fitness specialist or a pelvic floor physical therapist.

They can provide invaluable feedback and ensure you're on the right track.

---

Step 3: Beyond Kegels – Comprehensive Pelvic Floor Training (12+ Weeks)

Ah, the infamous Kegel. Everyone's heard of it, but few truly understand how to do it correctly, or more importantly, when to do it, and when *not* to.

True **pelvic floor** recovery goes far beyond simply squeezing.

The Importance of Release:

Just like any muscle, your pelvic floor needs to be able to contract *and* relax fully.

Many women, especially those with stress or anxiety, unknowingly hold tension in their pelvic floor, leading to pain or dysfunction.

So, when you do a Kegel, ensure a complete and conscious release afterward.

Imagine your pelvic floor muscles are like an elevator.

You want to lift it up (contraction) and then let it fully descend (release).

Different Types of Pelvic Floor Contractions:

Your pelvic floor muscles are a mix of slow-twitch and fast-twitch fibers, meaning they need different types of training.

1. Slow Holds (Endurance):

Gently lift your pelvic floor (as if stopping gas and urine), hold for 5-10 seconds while breathing normally, and then fully release for 5-10 seconds.

Repeat 10 times.

This builds endurance for daily activities like standing or walking.

2. Quick Flicks (Power/Reaction):

Quickly lift your pelvic floor and immediately release.

Think of it as a quick "blink" or "flick" of the muscles.

Repeat 10-20 times.

This helps with reactive situations like coughing, sneezing, or laughing, preventing leaks.

Integrating Pelvic Floor with Movement (The "Knack"):

This is where the magic happens for preventing leaks during daily activities!

The "knack" involves a pre-contraction of your pelvic floor just before you do something that might cause a leak.

For example, if you know you're about to cough or sneeze, gently lift your pelvic floor **before** the cough, and then release afterward.

Practice this consciously every time you anticipate a "pressure event."

It takes practice, but it's incredibly effective.

Posture and Alignment:

Your posture significantly impacts your **pelvic floor** function.

Slouching or excessively arching your back can put undue pressure on your pelvic floor.

Try to stand and sit tall, with a neutral spine.

Imagine a string pulling you up from the crown of your head.

Avoiding Downward Pressure:

Be mindful of activities that create excessive downward pressure on your pelvic floor, especially in the early postpartum period.

This includes heavy lifting, straining during bowel movements (eat fiber!), and breath-holding during exertion.

When to Seek Professional Help (Again!):

If you're experiencing persistent pain, heavy pressure, incontinence despite consistent practice, or just feel unsure, please, please, please see a **pelvic floor physical therapist.**

They are specialists in this area and can provide an internal examination, personalized exercises, and invaluable guidance.

It's not TMI; it's essential healthcare!

Remember, a strong **pelvic floor** isn't just about avoiding leaks; it's about overall pelvic health, comfort, and confidence.

---

Step 4: Rebuilding Strength – Progressing Your Core & Full Body (3+ Months Postpartum)

Once you’ve mastered the foundational steps of breathing, TVA activation, and comprehensive pelvic floor training, you’re ready to gradually progress to more challenging exercises for your **post-pregnancy core** and full body.

This stage is about intelligently rebuilding strength, not just "getting your body back."

Checking for Diastasis Recti (DR) Progress:

Before upping the ante, regularly check your diastasis recti gap.

Lie on your back, knees bent, feet flat.

Place two fingers horizontally just above your belly button.

Gently lift your head and shoulders, as if starting a tiny crunch.

Feel for the gap between your rectus abdominis muscles and the tension (or lack thereof) of the connective tissue (linea alba) underneath your fingers.

A gap of 2 fingers or more, or very soft tissue, indicates you need to continue focusing on deep core activation before progressing too quickly.

Many online resources and pelvic floor PTs offer clear guides on how to do this correctly.

Smart Core Progression (Not Crunches!):

Forget crunches and traditional sit-ups for a while, especially if you have DR or pelvic floor dysfunction.

These can put excessive pressure outwards on your core.

Instead, focus on exercises that promote core stability and integrate your deep core.

1. Bird-Dog:

On all fours, engage your TVA and pelvic floor.

Slowly extend opposite arm and leg, keeping your torso stable and level.

Avoid arching your back or shifting your hips.

This is an excellent exercise for integrating your core with limb movement.

2. Glute Bridges:

Lie on your back, knees bent, feet flat.

Engage your core and pelvic floor, then lift your hips towards the ceiling, squeezing your glutes at the top.

Keep your ribs connected to your pelvis (don't arch your back excessively).

Lower slowly.

This strengthens your glutes, which are crucial for pelvic stability.

3. Standing Core Work:

As you get stronger, incorporate standing exercises that challenge your core in an upright position, which is how you live your life!

Think standing Pallof presses with a resistance band, or farmer's carries (walking with weights in each hand) to challenge your core stability and grip strength.

Full Body Strength Training:

Don't neglect your whole body!

Strength training is vital for overall health, bone density, and making motherhood easier.

Start with bodyweight exercises and gradually add light weights when ready.

1. Squats:

Bodyweight squats are fantastic for leg and glute strength.

Focus on proper form: feet hip-width apart, chest up, sit back as if into a chair.

Maintain your core and pelvic floor connection throughout.

2. Lunges:

Step forward or backward, keeping your core engaged.

Ensure your front knee doesn't go past your toes.

3. Rows (Band or Dumbbell):

Strengthen your back muscles, which often get weak from holding and feeding a baby.

You can do bent-over rows with light dumbbells or use a resistance band.

Progressive Overload (Slowly!):

The key to getting stronger is **progressive overload** – gradually increasing the challenge over time.

This could mean more repetitions, more sets, longer holds, or adding light resistance.

But remember, "slow and steady wins the race" in postpartum recovery.

Listen to Your Body (Still!):

Even at this stage, pay attention to any signs of increased pelvic pressure, pain, or "doming" or "coning" of your abdomen (where your belly pushes outwards in a ridge during exertion).

These are signs that the exercise is too much for your current core capacity, and you need to regress.

It's not a failure; it's simply your body telling you what it needs.

Patience, persistence, and proper form are your allies here.

---

Step 5: When to Call in the Pros – Seeking Expert Guidance

While this guide provides a roadmap, there are times when you absolutely, positively need to bring in the big guns.

Ignoring persistent issues or trying to "push through" can lead to long-term problems, and frankly, you deserve better!

Pelvic Floor Physical Therapists (PFPTs): Your Superheroes!

I cannot stress this enough: if you have *any* concerns about your **pelvic floor** or core, see a **pelvic floor physical therapist**.

They are highly specialized and can assess your specific needs.

They can:

  • Identify the exact muscles that are weak or overactive.
  • Check for and accurately assess diastasis recti.
  • Provide personalized exercises and manual therapy.
  • Help with pain during intercourse, urinary/fecal incontinence, pelvic organ prolapse symptoms, and persistent back or hip pain.

Think of them as your body's personal mechanic, able to pinpoint and fix the underlying issues.

Don't be shy; they’ve seen it all, and their goal is to help you heal and thrive.

You can find a PFPT through various directories or by asking your doctor for a referral.

Signs You Should See a PFPT (Don't Wait!):

  • Persistent Leakage: Any amount of urine leakage (stress incontinence or urgency incontinence) is NOT normal, regardless of how common it is postpartum.
  • Pelvic Pain: Pain in your pelvis, lower back, hips, or during intercourse.
  • Heaviness or Bulge: A feeling of heaviness, bulging, or pressure in your vagina, which could indicate pelvic organ prolapse.
  • Significant Diastasis Recti: A persistent gap of 2 fingers or more, or if you notice doming/coning during everyday movements.
  • Chronic Constipation or Painful Bowel Movements: These can be linked to pelvic floor dysfunction.
  • General Uncertainty: If you're just unsure how to progress, or feel like you're not getting stronger despite your efforts.

Other Professionals Who Can Help:

  • Postnatal Fitness Specialists: Certified trainers who specialize in postpartum recovery can guide you through safe and effective exercise programs tailored to your needs. They understand the nuances of DR and pelvic floor considerations.
  • Lactation Consultants/Breastfeeding Counselors: While not directly related to your core, good positioning during feeding can indirectly reduce strain on your back and core.
  • Mental Health Professionals: Postpartum anxiety and depression can impact your physical recovery. Don't hesitate to seek support for your mental well-being.

Remember, investing in your recovery is not selfish; it’s essential for your long-term health and your ability to care for your family.

You wouldn't hesitate to take your car to a mechanic if the engine light came on, would you?

Treat your body with the same level of care and respect.

---

Your Burning Questions Answered!

I get it, you've got questions! And often, you're too tired to Google them, or you get conflicting advice.

So, let's tackle some common FAQs about **post-pregnancy core** and **pelvic floor** recovery.

Q1: How long will it take to recover my core and pelvic floor?

A: Ah, the million-dollar question! And the honest answer is: it varies wildly. Every woman's body, birth experience, and recovery journey are unique.

You can expect significant improvements in the first 6-12 months postpartum, but full recovery can take up to 1-2 years or even longer.

It's not a race; it's a marathon (with a few newborn-induced sprints thrown in!).

Focus on consistent, gentle progress rather than hitting arbitrary deadlines.

Q2: Can I fix diastasis recti (DR) on my own, or do I need surgery?

A: Many cases of diastasis recti can be significantly improved with targeted core and **pelvic floor** exercises, proper breathing, and good body mechanics!

This is where a **pelvic floor physical therapist** truly shines.

They can help you close the gap and, more importantly, restore the function and integrity of your abdominal wall.

Surgery is typically only considered for severe, persistent cases that don't respond to conservative treatment and are causing significant functional issues.

Always try physical therapy first!

Q3: Is it too late to start working on my core and pelvic floor if my baby is already X months/years old?

A: Absolutely NOT! It is never too late to start!

I've worked with women whose "babies" are in college, and they've still seen amazing improvements.

Your body is incredibly adaptable.

While the early postpartum period is ideal, any effort you put in, at any stage, will yield benefits.

Consistency is key, regardless of when you start.

Q4: Can I exercise with a prolapse?

A: Yes, in most cases, you absolutely can and *should* exercise with a pelvic organ prolapse!

However, it's crucial to do so safely and intelligently.

A **pelvic floor physical therapist** is your go-to expert here.

They can guide you on appropriate exercises, teach you how to manage pressure, and help you strengthen the supporting muscles to reduce symptoms.

High-impact activities or heavy lifting might need to be modified or avoided initially, but many exercises can actually improve prolapse symptoms.

Q5: What's the deal with "mummy tummy" and does it ever go away?

A: The "mummy tummy" often refers to a combination of things: residual diastasis recti, weakened core muscles, and sometimes stretched skin and lingering subcutaneous fat.

The good news is that with consistent core and **pelvic floor** work, focusing on deep core activation and rebuilding strength, the appearance and function of your core can significantly improve.

For some, stretched skin might remain, but the goal is functional strength and stability first.

Don't be disheartened; every bit of effort makes a difference!

---

Busting the Myths: What NOT to Do!

Just as important as knowing what to do for your **post-pregnancy core** and **pelvic floor** is knowing what *not* to do.

There's a lot of misinformation out there, and some common advice can actually hinder your recovery or even cause harm.

Let's debunk some myths!

Myth 1: "Crunches will fix my 'mummy tummy' and diastasis recti."

Reality: False, false, a thousand times false! Traditional crunches, sit-ups, and even many plank variations can put excessive outward pressure on your abdominal wall, potentially worsening diastasis recti and putting strain on your pelvic floor.

In the early stages, they can hinder healing.

Focus on deep core activation and exercises that pull your abdominal muscles in and support your spine, as discussed in Step 2 and 4.

Myth 2: "Just do a million Kegels, and your pelvic floor will be fine!"

Reality: While Kegels are important, simply doing a high volume of unguided Kegels can be ineffective or even detrimental.

As we discussed in Step 3, correct form is crucial, and the ability to *release* your pelvic floor is just as important as the ability to contract it.

Over-tensing your pelvic floor can lead to pain and dysfunction.

Focus on quality, varied contractions, and full relaxation.

Myth 3: "You need to wait until your 6-week check-up to do *anything*."

Reality: While you should absolutely wait for your doctor's clearance for formal exercise, the first 6 weeks are a vital time for gentle healing and connection with your core and breath.

Gentle walking, diaphragmatic breathing, and very subtle TVA activation can begin almost immediately postpartum (if comfortable and approved by your healthcare provider).

Don't just lie there feeling helpless; empower yourself with gentle, intentional movement from day one!

Myth 4: "If you leak a little when you sneeze, it's just 'normal' after having kids."

Reality: NO! This is one of the most pervasive and damaging myths.

While extremely common, urinary incontinence (any leakage!) is a sign of pelvic floor dysfunction, and it is treatable!

You do not have to live with it.

This is a prime reason to see a **pelvic floor physical therapist**.

Myth 5: "Running is the best way to get back in shape postpartum."

Reality: Running is a high-impact activity that puts significant load on your **pelvic floor** and core.

While it's a fantastic form of exercise, returning to running too soon or without adequate core and pelvic floor strength can worsen symptoms like leakage or prolapse.

Most experts recommend waiting at least 3-6 months postpartum, and ideally, getting an assessment from a pelvic floor PT or a postnatal fitness specialist before resuming high-impact activities.

Build your foundational strength first, then gradually reintroduce impact.

Myth 6: "You just need to 'push through' the pain."

Reality: Your body gives you signals for a reason. Pain, heaviness, or increased pressure are not signs to push harder; they are signs to stop, reassess, and potentially seek professional help.

Listen to your body; it's trying to protect you.

Recovery is about working *with* your body, not against it.

---

Wrapping It Up: Your Journey to a Stronger You

Phew! We've covered a lot, haven't we?

From those shaky first days postpartum to rebuilding a strong, functional **post-pregnancy core** and a resilient **pelvic floor**, this journey is a marathon, not a sprint.

And let me tell you, every single step you take towards healing and strengthening your body is a victory.

Remember, you just grew and birthed a human being – that’s pretty badass!

Give yourself grace, celebrate the small wins, and be patient with your incredible body.

There will be days when you feel like you're making huge strides, and days when you feel like you're back at square one.

That's normal. Just keep showing up for yourself, even if it's just for 5 minutes of breathwork or a gentle walk.

Your **post-pregnancy core** and **pelvic floor** are fundamental to your overall well-being, not just for exercise, but for everyday life – lifting your baby, laughing without fear, and feeling confident in your own skin.

Don't let anyone tell you that these issues are "normal" and untreatable. They are common, yes, but not something you have to silently endure.

Empower yourself with knowledge, consistent effort, and don't hesitate to reach out to the pros when you need to.

You've got this, mama.

You are strong, capable, and you deserve to feel amazing in your body.

Now go forth and conquer your **post-pregnancy core** recovery!

---

Here are some reliable resources to help you on your journey:

---

Post-pregnancy core, Pelvic floor, Diastasis recti, Postpartum recovery, Core strength

4.94 / 169 rates
Previous Post Next Post