My Step-by-Step Strategy to Rebuild Core Strength After Baby

Step-by-step guide to rebuild core strength postpartum with pelvic floor exercises, core workouts, and tips for busy moms.

Having gone through the postpartum journey twice, I understand the struggles of feeling disconnected from your body after giving birth. After my first baby, I didn't get back to my previous fitness levels and felt discouraged and frustrated. Then, following the birth of my second child, I experienced debilitating back pain and knew I needed a different approach. Months later, I found a strategy that prioritized core strength from the inside out. Here’s the approach that worked for me and can work for you too.

Step-by-Step Guide

Step 1: Gentle Pelvic Floor Exercises

Your pelvic floor went through a lot during pregnancy and childbirth, so it's crucial to start with gentle exercises to reconnect with these muscles.

Diaphragmatic Breathing: Lie on your back with your knees bent. Inhale the air in a full 360-degree manner. In other words, your rib cage should expand into both sides and the front and back. Your belly should rise slightly and you should be able to fill your pelvis and relax your pelvic floor. As you exhale, think about pushing the air out first by lifting your pelvic floor, then tightening your core like a corset, and lastly, bringing the ribs back in space. This helps engage your deep core muscles and relax your pelvic floor.

Step 2: Gradual Progression to Core Exercises

Once you’ve established a connection with your pelvic floor, gradually introduce core exercises that are safe and effective.

Pelvic Tilts: Lie on your back with knees bent. Flatten your lower back against the floor by tilting your pelvis upward. Hold for a few seconds, then release. This activates your lower abs and supports your spine.
Pillow Squeeze: Lie on your back with knees bent and feet hip-width apart. Squeeze a pillow between your legs as you exhale (like above), and release the tension on the pillow as you inhale (see above).

Step 3: Tips for Integrating These Exercises into a Busy Mom’s Daily Routine

Finding time for exercise as a new mom can be challenging, but small changes can make a big difference.

During Nap Time: Use your baby’s nap time for short, focused exercise sessions.
Incorporate Your Baby: Try holding your baby during squats or doing gentle yoga poses with your baby lying next to you.
Consistency Over Duration: Aim for consistency, even if it’s just 10 minutes a day. Regular practice is more beneficial than occasional longer workouts.

Rebuilding core strength after having a baby is a gradual process that requires patience and consistency. Start with gentle pelvic floor exercises, progress to core-strengthening movements, and integrate these routines into your daily life. Your journey to regaining strength and confidence starts now—take that first step today!

Live Life Confidently,

Jen