Rebuilding Your Core After Pregnancy: Where to Start
After pregnancy, it’s normal to feel eager to “get your core back”—but unsure where to begin.
Do I just do sit-ups?
Can I return to the gym?
What if things don’t feel quite right?
The truth: your recovery starts much deeper.
After my twin pregnancy, I had to rebuild from the inside out—just like the moms I help every day as a pelvic health physical therapist. My body felt unfamiliar, and I was navigating diastasis recti, weakness, and fatigue. What truly helped? Reconnecting with my breath, deep core, and pelvic floor. And I am here to help you do the same.
P.S. Wondering about Diastasis Recti?
You're not alone—and you don’t have to guess your way through healing. Check out this post all about what DR is, how to check for it, and what actually helps (hint: it’s not crunches).
34 Weeks Pregnant with My Boys!
Can you believe I still had two and half more weeks to go before the boys made their debut?
What Your Core Really Is
Your “core” isn’t just your abs. It’s a system that includes your:
Diaphragm (your breathing muscle)
Transversus abdominis (your deep abdominal stabilizer)
Pelvic floor muscles (supporting bladder, bowel, and pelvic organs)
These muscles work together like a team—helping you move, lift, and even sneeze without leaking. When they fall out of sync after pregnancy, you might feel weak, unstable, or disconnected.
That’s where gentle, foundational work comes in.
The Big 3: Foundations of Postpartum Core Recovery
1️⃣ Diaphragmatic (360°) Breathing
Start here—it’s the foundation of all movement and healing.
How to do it:
Lie on your back with your knees bent.
Inhale through your nose, feeling your ribs and belly expand outward (not just your chest).
Exhale through pursed lips and feel your ribs and belly gently fall.
Practice daily and use this breath during everyday movements.
Why it matters: This type of breathing activates your deep core and pelvic floor, helping them work together again.
2️⃣ Deep Core (TA) Activation
Think of this muscle as your body’s natural corset—it wraps around your abdomen to stabilize your spine and pelvis.
Try this:
Inhale through your nose.
As you exhale, gently draw your lower belly in, like zipping up a pair of jeans.
Avoid holding your breath or tensing your upper abs.
Why it matters: This helps re-engage your core from the inside out.
3️⃣ Pelvic Floor Coordination
Your pelvic floor needs to relax and contract—not just squeeze.
Practice:
Inhale: allow your pelvic floor to soften and drop.
Exhale: gently lift the pelvic floor (like stopping the flow of urine).
Sync this with your breathing during daily tasks and workouts.
How to Progress Safely
Once your breathing and core activation feel natural, begin layering in gentle movements like:
Heel slides
Dead bug
Bird dog
Modified side plank
Always exhale on effort to protect your pelvic floor.
Common Postpartum Core Questions
When can I start rebuilding my core?
As soon as you’re cleared for gentle movement—often within days or weeks postpartum, depending on your delivery and recovery.
Do I need to “close the gap” for diastasis recti?
Not necessarily. Focus on function and connection rather than perfection. (Read more in this post on Diastasis Recti).
How long does it take to feel strong again?
Everyone’s journey looks different, but consistency with foundational work makes a huge difference within weeks.
Your Next Step: A Simple, Gentle Core Routine
If you’re ready to rebuild strength safely, grab my FREE 10-Minute Guide to Strengthening Your Core.
It’s the perfect next step—short, easy to follow, and designed to help you reconnect with your deep core and pelvic floor at home.
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.