Healing Your Core & Pelvic Floor After Baby
Recovering after birth is about more than just returning to exercise. It is about safely reconnecting with your deep core and pelvic floor muscles. Let us focus on breathing and healing from the inside out.
Did you know the way you breathe could be preventing your 'mummy tummy' from healing? I explain the difference between shallow breathing, belly breathing, and the 360-degree breath that actually activates your deep core.
Many moms think pelvic floor exercises are only for vaginal birth recovery, but that's a myth. I explain why C-section moms also need to strengthen their pelvic floor to support their core and prevent future issues.
What is Diastasis Recti? In this video, I explain how the abdominal muscles separate during pregnancy and why that 'mummy tummy' might persist for months or even years if not addressed correctly.
To effectively treat Diastasis Recti, you need to strengthen the entire core system, not just the six-pack abs. I break down the key muscle groups we target, including the transverse abdominis, obliques, and pelvic floor.
Beyond the 'mummy tummy', there are seven common postpartum core issues many women face, from rib flare to back pain and incontinence. Recognizing them is the first step to healing.
Before you jump into intense workouts, there are three essential steps for early core recovery. I guide you through fixing your posture, mastering your breath, and starting with safe, foundational exercises.
Crunches and planks can actually make your 'mummy tummy' worse by putting too much pressure on your healing abdominals. I explain why and show you the safer alternatives we focus on, like core breathing exercises.
This video shows a clear Do and Don't for postpartum core healing. Exercises like elbow plank dips can increase abdominal pressure, while moves like reverse planks and glute bridges help strengthen the core safely.
In the first 0-2 weeks postpartum, the focus is simply on reconnecting with your body. Gentle deep breathing and Kegels are the perfect first step to re-establishing that mind-muscle connection with your core and pelvic floor.
From 2-6 weeks postpartum, we can introduce gentle movements like Pelvic Tilts. This exercise helps to mobilize the spine and engage the deep core muscles without any strain.
About Healing Your Core & Pelvic Floor
Your 'mummy tummy' isn't just about weight. It is often about how you breathe. Many of us use shallow chest breaths or force our bellies out, which actually prevents your core from healing properly. The secret is the 360-degree breath: instead of just sucking your stomach in, you learn to expand your ribs to engage your deep core properly. It is the foundational step I use with all my moms before we move to any actual exercise.
Why Standard 'Tummy Tucks' Don't Work
Many new moms are told to jump back into crunches or planks to flatten their belly. This is often the worst thing you can do. These movements place immense pressure on your abdominal wall, which can worsen Diastasis Recti (the separation of your six-pack muscles) and put unnecessary strain on your healing pelvic floor.
The Evidence-Based Approach to Recovery
My approach isn't about rushing. It is about understanding what your body needs at each stage. Whether you are 2 weeks or 2 years postpartum, we focus on three key pillars:
- Core Reconnection: Using 360-degree breathing to activate your transverse abdominis, which acts like a natural corset for your torso.
- Pelvic Floor Health: Strengthening the pelvic floor is essential for all moms, including C-section survivors, to prevent issues like leakage and back pain.
- Functional Movement: Integrating safe, purposeful exercises—like pelvic tilts and heel slides—into your daily life.
Why This Matters for Your Long-Term Health
Diastasis Recti and pelvic floor weakness are common, but they shouldn't be your 'new normal'. By following a structured progression, you can heal these issues safely at home. My program provides the specific exercises you need to safely bridge the gap between early postpartum recovery and returning to the fitness routine you love. We focus on consistency over intensity, ensuring you heal effectively without feeling overwhelmed.
Bharti Goel
I’m Bharti. After a 44-hour labor and an emergency C-section, I realized the hard way that 'bouncing back' isn't the goal—healing is. I’m here to show you that you can rebuild your strength without needing a gym or endless hours, just a little guidance to help you feel like yourself again.
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