Why Doing Traditional Ab Workouts Will Not Help Your Postpartum Recovery!

jen Landry Author

Discover why traditional ab workouts can harm postpartum recovery and explore safer, more effective core exercises.

Traditional ab workouts, like crunches and sit-ups, are often recommended for postpartum recovery. However, these exercises can be ineffective or even harmful for new moms. Here’s why traditional ab workouts might not be the best choice and what you can do instead.

Why They Don’t Work

Reason 1: Potential Harm to the Pelvic Floor

Traditional ab exercises can increase pressure on the pelvic floor, which is already weakened after childbirth. They can also add to or create an imbalance in the core.

• Explanation: Crunches and sit-ups can cause downward pressure, potentially leading to issues like pelvic organ prolapse or incontinence. It’s essential to focus on exercises that support and strengthen the pelvic floor instead. 

Reason 2: Ineffectiveness for Diastasis Recti

Diastasis recti, a common condition where the abdominal muscles separate, can be exacerbated by traditional ab exercises.

• Explanation: Crunches and similar movements can strain the connective tissue between the abdominal muscles, worsening the separation. Safe alternatives are crucial for healing and strengthening the core.

Alternative Approaches

Exercise 1: Safe and Effective Core Exercises

• Pelvic Tilts: These help activate your lower abs without putting undue pressure on the pelvic floor or exacerbating diastasis recti.
• Heel Slides: Lie on your back with knees bent. Slide one heel away from your body while engaging your core, then bring it back. Alternate sides, focusing on controlled movements.

Exercise 2: Incorporating Functional Movements into Daily Routines

• Deep Squats: Holding onto a sturdy surface, perform deep squats to engage your core and pelvic floor.
• Baby Lifts: Use your baby’s weight to perform gentle lifting exercises, engaging your core as you lift and lower.

Traditional ab workouts might not be suitable for postpartum recovery due to the risks they pose to the pelvic floor and their ineffectiveness for diastasis recti. Instead, focus on safe, effective core exercises and incorporate functional movements into your daily routine. These alternatives will help you rebuild strength and stability safely and effectively.

Live Life Confidently,

Jen