How I Rebuilt My Core and Returned to Running After Twin Pregnancy
A Twin-Mom Guide to Healing, Strength, and Returning to Running
Carrying twins to 36+4 humbled me, reshaped everything I thought I knew about postpartum recovery, and completely changed the way I approach fitness now.
And here’s the truth I wish more twin moms heard:
Your recovery is not “slow.” It’s appropriate.
Your core isn’t “weak.” It’s stretched beyond a typical postpartum baseline.
Your path back to running isn’t delayed — it’s different.
In this post, I’m sharing:
The exact, twin-specific steps I used to rebuild my core
Why returning to running took months (and why that was right)
A running plan that respects the twin postpartum body
What I learned about identity, expectations, and strength along the way
Before we dive in → grab my FREE 8-Minute Twin Mom Core & Pelvic Floor Starter Guide, a gentle, twin-mom-friendly starting point to reconnect your deep core and pelvic floor.
Twin Pregnancy: The Most Intense Thing My Body's Ever Done
At 36+4, I was carrying nearly 35 pounds of baby + fluid. I couldn’t roll over without using my arms. Breathing was shallow. Standing was a workout. Sleep was a negotiation.
Twin pregnancy isn’t “more pregnant.” It’s a completely different biomechanical experience.
Your body experiences:
A diaphragm pushed higher for months → leaving you with shallow breaths and poor core coordination
A deep core that has been stretched to its maximum capacity → making activation feel impossible at first
A pelvic floor under 30+ pounds of downward pressure → a level of load most postpartum programs never consider
Movement patterns that shift for survival → everything from walking to rolling to standing becomes compensatory
None of this is about complaining. This is the mechanical reality of a twin pregnancy — and it directly affects the way you recover.
My Twin Postpartum Body: The Truth No One Prepared Me For
After I delivered the boys, I didn’t expect to feel so… foreign in my own body.
At 6 weeks postpartum:
I had a 3-finger diastasis
My ribs were flared
My breath was shallow
My pelvic floor felt tired
My core felt offline
Running was not even a thought — and that surprised me. Before twins, running was my thing. My therapy. My steady.
But in early postpartum? My body wasn’t ready to be loaded. It needed to be reintroduced to itself first.
If you’re a twin mom feeling disconnected, weak, or unsure where to start — nothing is wrong with you. Your body went through something extraordinary.
What Finally Worked: My Step-by-Step Twin-Mom Core Framework
This is the exact progression I used (and now teach twin moms): simple → foundational → progressive → impact-ready.
It’s not fast… but it’s effective.
Step 1: Breath Reconnection (Weeks 0–2)
My diaphragm had been shoved up for so long that “normal” breathing was gone.
I practiced:
expanding my ribs out and back
soft pelvic floor recoil
long exhales
releasing gripping patterns
Breathing was the first step in reconnecting my core. It didn’t feel like a workout — but it was the foundation of everything that followed.
Read my full guide to 360 breathing here.
Step 2: Gentle Core Activation (Weeks 2–6)
Once I could breathe with control, I introduced small, low-load movements:
TA engagement synced with breath
heel slides
marches
pelvic tilts
side-lying work
Some days were 5 minutes. Some days were 15. The goal wasn’t perfection — it was connection.
Step 3: Progressive Strength (Weeks 6–12)
Once my body started “turning back on,” I added:
bridges
dead bugs
bird dogs
light banded work
By week 10, my diastasis had improved, and I could feel the difference in my midline tension.
Step 4: Impact Readiness Testing (Weeks 12–16)
This step changed everything. Most postpartum runners skip this — and it’s the #1 reason symptoms return.
I tested:
Single-leg balance (could I stand on one leg for 30 seconds without wobbling?)
Single-leg calf raises (20 reps without fatigue or instability)
Jog-in-place tolerance (could I bounce lightly without symptoms?)
Hop tests (10 small hops on each leg)
Pelvic floor symptoms (leaking, heaviness, doming, pulling sensations)
At 14 weeks, I wasn’t ready. I felt heaviness with hops. So I waited, strengthened, and retested at 16 weeks. This saved me months of setbacks.
Step 5: My Twin-Mom Running Progression
Only after I passed all readiness tests did I begin running.
Week by week:
run 1 min / walk 2 min
run 1.5 min / walk 2 min
run 2 min / walk 2 min
run 2 min / walk 1.5 min
If symptoms showed up, I backed off — not because I was weak, but because my body was communicating with me.
By 6 months postpartum, I ran 3 miles continuously, symptom-free.
Why I Started Running Again (Even When It Felt Impossible)
Running used to be my identity. Before twins, I ran 3-4 times a week. It was my therapy, my community, my confidence.
After twins, it felt like a mountain I wasn't ready to climb. Honestly? I wasn't sure I'd ever feel like "a runner" again.
But here's what shifted for me.
Once I rebuilt from the inside out…
Once I stopped comparing my twin postpartum body to my old body…
Once I felt strong, supported, and connected…
Running felt like freedom again.
Not pressure. Not hustle. Not punishment. Just joy.
I'll never forget my first 3-mile run postpartum. It was slow — probably 10-minute miles. I was doing it. My body, which had grown and delivered two humans, was carrying me down the trail again.
That moment reminded me: I'm not my old self. I'm something stronger.
How You Can Start Your Own Return-to-Running Journey After Twins
Here’s your simplified roadmap:
Reconnect your breath
Rebuild your deep core
Strengthen progressively
Test impact readiness
Follow a structured running plan
Check symptoms often
Adjust without shame
This is the path that works for twin moms.
Twin-Mom Flags to Watch For
Stop and reassess if you notice:
leaking
heaviness
doming
pelvic pain
pulling/dragging sensations
These are signs your system needs more support — not that you’re failing. Twin postpartum recovery is not linear — but it is possible, sustainable, and empowering with a thoughtful plan.
Ready to Feel Strong, Connected, and Capable Again?
Here’s where to begin:
👉 Download the FREE Twin Mom Core & Pelvic Floor Starter Guide
👉 Explore my Postpartum Recovery Guide
👉 Learn more about 1:1 support for twin moms
You carried two babies.
You get to recover with 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.