“When Can I Start Working Out Again?” The Postpartum Core Dilemma
After pregnancy, many women are eager to restore core strength but feel uncertain about where to start. With so much conflicting advice, how do you know what’s safe?
The truth is, jumping straight into crunches or high-impact workouts can do more harm than good. Proper postpartum core strengthening focuses on restoring deep stability first—without overloading the pelvic floor.
🔹 Why Is the Core Different After Pregnancy?
During pregnancy:
✔ The rectus abdominis (six-pack muscles) stretches to accommodate your baby.
✔ The pelvic floor bears extra weight and pressure.
✔ The diaphragm shifts upward, affecting breathing patterns.
✔ The pelvic floor bears extra weight and pressure.
✔ The diaphragm shifts upward, affecting breathing patterns.
After delivery, these systems don’t automatically “reset.” They need intentional retraining to function properly again (Hodges & Sapsford, 2017).
🔹 Safe & Effective Core Exercises Postpartum
✅ Diaphragmatic Breathing & Deep Core Activation: Helps re-establish core stability before adding movement.
✅ Pelvic Tilts & Transverse Abdominis Engagement: Activates deep core muscles without strain.
✅ Bridges & Side-Lying Exercises: Promote glute activation and hip-pelvic stability.
✅ Avoid Crunches, Planks, and Heavy Lifting Early On: These can increase intra-abdominal pressure and worsen diastasis recti or prolapse.
✅ Pelvic Tilts & Transverse Abdominis Engagement: Activates deep core muscles without strain.
✅ Bridges & Side-Lying Exercises: Promote glute activation and hip-pelvic stability.
✅ Avoid Crunches, Planks, and Heavy Lifting Early On: These can increase intra-abdominal pressure and worsen diastasis recti or prolapse.
🔹 How Do You Know If You’re Ready for More Intense Workouts?
✔ Your pelvic floor and core feel strong and coordinated.
✔ No leaking, heaviness, or coning of the abdomen during movement.
✔ No pain or discomfort in the lower back or pelvis.
✔ No leaking, heaviness, or coning of the abdomen during movement.
✔ No pain or discomfort in the lower back or pelvis.
If you’re unsure, a pelvic health physiotherapist can assess your core function and help you progress safely.
🔹 Final Thoughts: Strength Without Sacrificing Pelvic Health
Your postpartum body deserves the right kind of support. Core strengthening isn’t about getting your “pre-baby body” back—it’s about restoring strength in a way that allows you to move, lift, and live without discomfort.
References:
- Hodges, P. W., & Sapsford, R. R. (2017). Postural and respiratory functions of the pelvic floor muscles. Neurourology and Urodynamics, 36(3), 495-506.
- Benjamin, D. R., van de Water, A. T., & Peiris, C. L. (2019). Effects of exercise on diastasis recti abdominis in the postpartum period. Physical Therapy, 99(4), 511-523.
