Build a Strong Core with These Postpartum Healing Core Exercises
A strong core is vital when it comes to the healing process postpartum. Not for the sake of getting abs or “bouncing back,” but because it is truly the backbone of everything we do. From our workouts to how we pick up our kids off the floor to how we reach for something up high in our office to things as simple as walking up and down the stairs. Our core supports our body through every single move we make. *Cue that song stuck in your head for the rest of the day* A strong core also creates a stable environment, proper posture and supports our body mechanics as a whole. So how do we build a strong core? Grab a cup of coffee or a glass of wine and let’s talk about how you can build a strong core with these postpartum healing core exercises.
Working with our changing body
It’s no secret that during pregnancy our body changes…A LOT. I’ve gone through pregnancy twice now and I’m still amazed by just how much change the female body has to go through during pregnancy and postpartum. One of those huge changes is our expanding belly in order to make room for our little ones. As our belly expands during pregnancy, our core tends to become weaker. This is where we run into the risk of diastasis recti, or separation of the core muscles. Doing core work during pregnancy can help keep your core strong as your belly grows, but some separation is inevitable.
And that’s why taking time to fully recover and rehabbing your core before getting into more intense exercise is so important postpartum. Remember how we talked about our core being a huge factor in how we move our body? Well if we have a weak core, that movement and its impact on our body will suffer. So if you jump right back into intense workouts, you run the risk of further injury due to improper body mechanics. Ongoing weak core and pelvic floor muscles can also lead to numerous other side effects like pain in your low back, pelvis and core, muscle spasms, constipation, urinary issues, prolapse and more.
Healing Core Exercises
Now that we know why a strong core is important postpartum, let’s get into how you can prioritize core work in your routine to make sure you are properly rehabbing those tender muscles.
Before I go any further, I want to preface this by saying I am not a doctor or pelvic floor therapist. If you think you have diastasis recti or issues with your pelvic floor I highly recommend being evaluated by a pelvic floor therapist first before doing any sort of core/pelvic floor exercises. You can do a simple at home self test to see if you might have some separation and need to seek further evaluation.
It’s also important to note your abs are a muscle and need rest and recovery just like any other muscle group in the body. Meaning you should not be doing them every day. I recommend starting off with 2-3 exercises two times per week. Start off slow, breathe through each rep and focus on engaging your core. A good tip to help you engage your core is to pretend like someone is going to punch you in the stomach and hold that through each exercise (don’t forget to breathe). That will force you to brace your core so you are engaging those muscles, and not others, through these exercises.
Abdominal Bracing
Lie on your back with knees bent and feet flat on the ground. Brace your core by drawing your belly button down to the floor and flattening your back all at the same time. Hold this position for 10 seconds and work up to 30 second holds. Perform 3-5 times. Remember to breathe throughout this exercise. Do not hold your breath.
Exercise from Live Core Strong
Heel Slides
Lie on your back with your knees bent and feet flat on the ground. Brace your core and slide your heel out. Exhale as you slide your heel out and inhale as you bring your heel back. Alternate legs. Do 8-10 reps on each side.
Lying Bent Knee Pulls
Lie on your back with your knees bent and feet flat on the ground. Brace your core and bring your knee to your chest. Make sure you keep your core tight through the whole movement. Inhale as you bring your knee to your chest and exhale as you bring it back down. Alternate legs. Do 8-10 reps on each side.
TA Breathing
Stand with feet shoulder width apart. Inhale and as you exhale focus on drawing your belly button in, up and around. This should not be a big sucking in motion or drawing from your upper body. Focus on keeping the movement in your deep core muscles. This exercise will take a little bit of practice to get down. Here is a great video explaining the exercise more detail. Do 8-10 reps.
Open Glute Bridges
Lie on your back with your knees bent and out and the bottom of your feet together. Brace your core and use your glutes to lift up. Inhale before raising up and exhale on the way back down. Do 10-12 reps.
Band Abductors
Place a resistance band around your legs right below your knees. Lie on your side with your knees and feet stacked on top of each other. Bring the top leg up keeping feet stacked. Inhale before lifting your leg and exhale on the way down. Do 8-10 reps on each side.
Four Point Kneeling
Get on all fours with your hands and knees on the floor. Draw your belly button in to tighten your core muscles. Hold for 5-10 seconds, breathing through the movement. Do 3-5 reps.
Exercise from Live Core Strong
Ball Squeeze
Brace your core while you squeeze a ball between your knees. Hold the squeeze for 5-10 seconds then relax. But only relax to the point where you are gently holding the ball between the knees (don’t let the ball drop down). Do 5-10 reps.
Exercise from Live Core Strong
Heel Marches
Lie flat on your back with your knees bent and feet flat on the floor. Brace your core and bring one knee toward your chest. Slowly lower down while maintaining the bracing through the entire movement. Inhale as you bring your knee to your chest and exhale on the way down. Alternate legs. Do 8-10 reps per leg.
A Strong Core is a Happy Core
I hope you found this breakdown of healing core exercises helpful on your postpartum journey! And always remember, a strong core is a happy core!
Need help with a more in depth postpartum plan? Contact me here and let’s chat about how SBF can help you reach your goals! I am a certified personal trainer, certified nutrition coach and weight loss specialist!
XOXO
Kelsey
