Introduction: Rebuilding Your Core the Right Way

Pregnancy and childbirth take a toll on your core muscles, leaving many new moms with a weakened core, lower back pain, and abdominal separation (diastasis recti). Strengthening your core after pregnancy is essential for stability, posture, and overall strength—but it must be done safely and progressively.

In this guide, we’ll cover:

• Why core strength is important postpartum

• How to know if you have diastasis recti

• The best postpartum core exercises

• What to avoid during core recovery

• How online coaching can help you recover faster

💡 Key Takeaway: Postpartum core workouts should focus on deep core activation and pelvic floor engagement rather than traditional ab exercises like crunches or sit-ups.

1. Why Core Strength is Important After Pregnancy

After pregnancy, many women experience: ✔️ Weakened abdominal muscles due to the stretching during pregnancy ✔️ Pelvic floor dysfunction, leading to incontinence and instability ✔️ Lower back pain from compensating for weak core muscles ✔️ Diastasis recti, where the abdominal muscles separate and create a gap

Benefits of Strengthening Your Core Postpartum

🔹 Restores core stability and posture 🔹 Improves pelvic floor strength to prevent leaks and discomfort 🔹 Reduces back pain and promotes better movement 🔹 Helps safely regain a toned stomach

💡 Key Takeaway: A strong postpartum core sets the foundation for a pain-free, active lifestyle and faster return to pre-pregnancy fitness.

2. Do You Have Diastasis Recti? How to Check

Diastasis recti is a common postpartum condition where the abdominal muscles separate due to pregnancy stretching. Here’s how to check:

How to Perform a Self-Check

1️⃣ Lie on your back with knees bent and feet flat. 2️⃣ Place one hand behind your head and the other above your belly button. 3️⃣ Gently lift your head and shoulders off the ground while pressing your fingers into your abdomen. 4️⃣ If you feel a gap wider than two fingers, you likely have diastasis recti.

💡 If you have diastasis recti, avoid traditional ab exercises like crunches, sit-ups, and planks until the separation heals.

3. The Best Postpartum Core Exercises

These safe and effective exercises will help you rebuild your core strength while avoiding strain on the abdominal wall.

A. Pelvic Floor & Deep Core Activation

👶 Kegel Exercises: Helps restore pelvic floor strength 🔄 Pelvic Tilts: Engages lower abs and reduces back pain 🛏️ Heel Slides: Strengthens deep core muscles without pressure

B. Abdominal Strengthening

🏋️ Modified Dead Bug Exercise – Strengthens core without straining 📌 Toe Taps – Engages deep core and improves stability 🧘‍♀️ Seated Ab Pull-Ins – Great for moms with diastasis recti

C. Full-Body Core Integration

🤸‍♀️ Glute Bridges: Engages core, pelvic floor, and glutes 🏋️‍♀️ Bird Dog: Improves core control and posture 🧘 Side-Lying Leg Lifts: Strengthens obliques without pressure

💡 Start with 2-3 sets of 10-12 reps per exercise, gradually increasing intensity as your strength improves.

4. What Exercises to Avoid During Postpartum Recovery

Some traditional exercises can make core recovery worse, especially if you have diastasis recti.

❌ Crunches & Sit-Ups (Increase pressure on the abdominal wall) ❌ Regular Planks (Can worsen abdominal separation) ❌ Heavy Lifting (If core isn’t fully engaged, it may strain your lower back) ❌ High-Impact Exercises (Jumping and running may stress the pelvic floor)

💡 Key Takeaway: Strengthening your core postpartum requires the right exercises and avoiding movements that can slow recovery.

5. How Online Coaching Can Help You Recover Faster

Many new moms struggle with finding time, knowing what exercises are safe, and staying consistent. This is where online coaching can help you reach your goals safely and effectively.

Benefits of Online Postpartum Fitness Coaching

✅ Personalized Workouts – Tailored to your recovery stage and goals ✅ Expert Guidance – Ensures safe, effective progression ✅ Convenience & Flexibility – Train from home on your schedule ✅ Custom Meal Plans – Support weight loss and core recovery

👩‍💻 FitBuddy.ch offers specialized postpartum coaching programs to help new moms safely rebuild their core strength, tone up, and regain confidence!

6. Ready to Strengthen Your Core Postpartum? Let’s Get Started!

Regaining core strength after pregnancy doesn’t have to be overwhelming. By following safe core exercises, eating a nutrient-rich diet, and getting expert support, you can achieve lasting strength and confidence.

🎯 Join FitBuddy.ch’s Postpartum Coaching Program & Get a Personalized Fitness Plan!

🔗 Sign Up Now!

💪 Let’s make your postpartum recovery safe, enjoyable, and effective! 🚀

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