Postpartum Core Recovery: Why “Just Do Some Planks” Doesn’t Work for Twin Mom Core Healing

If you carried twins, here’s something you deserve to hear clearly:

Your postpartum recovery is not the same as someone who carried one baby — and it shouldn’t be treated like it is.

But most of the core advice floating around the internet?

It was written for a completely different pregnancy experience.

So when someone tells a twin mom to “just do some planks”…
Of course it doesn’t feel right.
Of course your belly domes.
Of course your pelvic floor feels off.
Of course things feel harder than they “should.”

Because none of that guidance was designed with a twin-pregnant body in mind.

Before we go deeper → grab my FREE Twin Mom Core & Pelvic Floor Starter Guide, a gentle, twin-mom-friendly starting point to reconnect your deep core and pelvic floor.

Why “Just Do Some Planks” Doesn’t Work for Twin Mom Core Recovery

If you’ve tried planks (or been told you should), you might have noticed:

• Your belly bulges or cones

• Your low back takes over

• You feel downward pressure or heaviness

• You can’t coordinate your breath

• You leave the workout feeling worse, not stronger

This does not mean you did anything wrong.
It means your postpartum starting point is different.

Planks aren’t “bad,” but they’re often too much, too soon for the twin postpartum body — a body that carried more weight, more stretch, and more load than any singleton-based recovery plan assumes.

How Twin Pregnancy Changes Your Core (And Why It Matters)

A twin pregnancy changes the mechanical demands on your core in three major ways. These changes deeply affect how (and when) you should rebuild strength.

1. More Stretch = Wider or Deeper Diastasis

Twin pregnancies typically:

• Stretch the linea alba more

• Create a wider gap

• Reduce tension in the midline

• Make pressure management more challenging

This doesn’t mean you can’t heal — just that you need a graduated, pressure-aware approach.I talk about diastasis recti in detail. Read my full guide to Diastasis Recti Recovery here.

2. More Weight = More Pelvic Floor Load

Your pelvic floor supported:

• Two babies

• More fluid

• More overall pressure

This means:

• More ligament stretch

• More fatigue

• More likelihood of heaviness, leaking, or prolapse symptoms

Kegels alone don’t solve this — and in some cases, kegels can actually worsen the problem.3. Altered breathing mechanics

3. Less Room to Breathe = Disrupted Core Coordination

Twin pregnancies push the diaphragm higher, which means:

• Less space for 360° breathing

• More shallow breathing patterns

• More difficulty engaging the deep core

Breath work becomes your foundation — not an optional “extra.”

So What Actually Works for Twin Mom Core Recovery?

You need an approach that respects the extra stretch, extra pressure, and extra load your body carried.

Here’s the progression I use with twin moms as a pelvic health PT:Start With These Foundations (Before Any Plank)

Step 1: Reconnect Your Breath (Your First Twin Mom Superpower)

Before strength → you need pressure control.

Focus on:

• Slow, full exhales

• Soft pelvic floor recoil

• Lower rib expansion

I talk about 360 breathing in detail. Read my full guide to 360 breathing here.

Step 2: Deep Core “Zip-Up” Activation

You’re retraining the transverse abdominis — the muscle that helps close and support the linea alba.

Think: gentle → coordinated → consistent

Not: hard bracing or pulling your belly flat.

Step 3: Pelvic Floor Coordination (Not Endless Kegels)

For twin moms, coordination > contraction.

Your pelvic floor needs to:

• Relax on inhale

• Rebound on exhale

• Support you during movement

This skill matters far more than strength alone.

Step 4: Low-Load Strengthening (Your Plank Prep Phase)

Start with exercises that:

• Keep pressure low

• Build control

• Rebuild tension in the midline

Examples:

• Heel slides

• Tabletop taps

• Bent-knee fallouts

• Marching with breath

• Bridges

• Modified side planks

This phase is where most twin moms begin to feel things “click.”

When Can a Twin Mom Return to Planks?

Here’s your 4-step readiness checklist:

You’re ready for planks when:

1. No doming/coning during low-load exercises

2. No heaviness, leaking, or pressure

3. Your linea alba feels firmer (not just smaller)

4. You can hold deep core engagement during light challenges

If you don’t meet these yet → you’re not failing.

Your body just needs more foundation first — which is normal for twin postpartum recovery.

A Safe, 10-Minute Core Routine for Twin Moms

Use this once you can control pressure without doming:

1. 360 Breathing — 1 minute

2. Deep Core Activation — 10 reps

3. Glute Bridge + Exhale — 12 reps

4. Heel Slides — 10 each side

5. Side-Lying Leg Lifts — 12 each side

6. Modified Side Plank — 20–30 seconds

Short, smart, effective.

This is how you build strength without setting yourself back.

FAQ: Postpartum Core Recovery for Twin Moms

1. Is diastasis recti worse after a twin pregnancy?

Often, yes — because the abdominal wall experiences greater outward pressure.

2. Can I make my diastasis worse by doing planks too soon?

Yes. If the tissue isn’t ready, planks add more pressure than your linea alba can manage.

3. How long does core recovery take after having twins?

Healing isn’t linear, but many twin moms see noticeable improvement within 6–12 weeks with the right approach.

4. Do I need special exercises for the twin postpartum body?

Not “special,” but scaled and sequenced exercises that respect the additional strain twins create.

What to Do Next

If you're a twin mom, planks usually aren’t your starting point. Here’s the recovery path in simple steps:

1. Reconnect your breath

2. Activate your deep core

3. Coordinate breath + pelvic floor

4. Build low-load strength

5. Assess your plank readiness

6. Progress to planks gradually

This is postpartum core strengthening done right — with safety first, strength second, and long-term recovery at the center.

Want support designed EXACTLY for the twin postpartum body?

Start here:

👉 Download the Free 8-Minute Twin Mom Core & Pelvic Floor Starter Guide
👉 Check out my full Postpartum Recovery Guide — perfect for twin moms returning to movement and running

Your body did something extraordinary.

Your recovery deserves the same level of care.

Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.