Healing Your Core & Pelvic Floor After Baby

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.