The Essentials of Postnatal Core Recovery
Hello mums! I’m Sammy, and as a new mum myself, I know how much our bodies go through during pregnancy and birth. After having my baby, I was eager to rebuild my strength and feel like myself again, but I quickly realised that postnatal recovery is different. It requires patience, a gentle approach, and exercises that are designed specifically for our post-baby bodies. That’s why I created the Mighty Mum Method—to help mums like us reconnect with our core safely and build strength from the inside out.
Why Postnatal Core Recovery Matters
Our core does so much more than we give it credit for! During pregnancy, our abdominal muscles stretch, our pelvic floor weakens, and it can leave us feeling disconnected from our bodies. Rebuilding our core isn’t just about looking fit; it’s essential for stability, posture, and even things like breathing and digestion. Taking time to rebuild this foundation will set you up for strength in everything else you do.
And here’s the thing: core recovery after birth needs to be gradual. I know it’s tempting to jump back into familiar exercises, but starting gently and being mindful of what our bodies have been through is the best way to prevent injury and make lasting progress.
The Key to a Safe and Effective Core Recovery
When I started my own recovery, I learned that the foundation of postnatal core strength begins with breathing and gentle activation. Here are a few essentials to get you started:
Breathing Exercises: One of the simplest yet most effective ways to start. Try diaphragmatic breathing (also known as “belly breathing”) by placing a hand on your belly, taking a deep breath, and letting your belly expand as you inhale, then pulling your belly button towards your spine as you exhale. This engages your core in a gentle but powerful way.
Pelvic Floor Activation: Our pelvic floor and core work together, so gently re-engaging your pelvic floor is key. Imagine lifting your pelvic muscles upwards (like stopping the flow of urine), hold briefly, then release. Start slowly and don’t overdo it—your muscles need time to rebuild.
Avoid Crunches and Sit-Ups for Now: I know we’re often drawn to these exercises, but they can add pressure to the core and make things like diastasis recti worse. Instead, focus on gentle, low-impact movements that engage your core safely.
My Go-To Core Recovery Exercises
When I started with these movements, I could really feel my body reconnecting. Here are a few that I love and still do regularly:
Pelvic Tilts: Lie on your back with knees bent, then gently tilt your pelvis to flatten your back against the floor. This helps re-engage the lower core in a way that feels natural and safe.
Heel Slides: Lie on your back, bend your knees, and slide one heel along the floor to straighten your leg, keeping your core engaged. Switch sides. It’s simple but effective!
Leg Lifts (Knee Bent): With knees bent, raise one leg to 90 degrees, lower, and switch. This is great for reconnecting with the core and pelvic floor without straining.
Remember, this isn’t about pushing yourself—these movements are meant to be gentle and controlled.
Diastasis Recti: What You Need to Know
I was surprised to learn about diastasis recti after having my baby—it’s the separation of the abdominal muscles that happens to make room for a growing belly. You can actually check for it at home by lying on your back, pressing two fingers just above your belly button, and lifting your head slightly. If there’s a gap of more than two fingers, you might have diastasis recti. Don’t worry—many of us experience it, and there are exercises designed to help heal it safely.
If you have diastasis recti, avoid exercises like crunches, planks, and twists for now, as these can put pressure on the separation. Focus on safe core activations instead, until you feel stronger.
Tips for a Strong Core Recovery Journey
From my experience, here are a few tips that really helped me—and I hope they help you too!
Consistency Over Intensity: It’s the small, regular efforts that really add up. Try incorporating core exercises a few times a week, focusing on form rather than how many reps you can do.
Mind Your Posture: Throughout the day, be mindful of how you’re standing, sitting, and even holding your baby. Good posture can relieve core and pelvic floor strain and help you feel stronger.
Listen to Your Body: This journey is unique to each of us, so go at your own pace. If something doesn’t feel right, stop and adjust. Sometimes, less is more!
Work with a Specialist if Needed: If you’re ever unsure, consider seeing a women’s health physio or postnatal trainer. Having that extra support can make a huge difference.
When to Progress and What’s Next
As you start feeling more comfortable with foundational exercises, you may be ready to introduce new movements. Look for signs like a strong, stable core in basic exercises and no discomfort. Adding in modified planks, side-lying leg lifts, or bird dogs are great ways to keep progressing safely.
In Closing
Recovering core strength is a journey that’s as much about patience as it is about strength. Remember, every small effort counts. I created the Mighty Mum Method because I believe that every mum deserves to feel strong, confident, and connected with her body, and I’m here to help you every step of the way. Let’s take this journey one movement at a time—before you know it, you’ll feel stronger than ever.