Let’s be honest. After having a baby, the desire to “get your body back” can feel overwhelming. And that often means a frantic rush back to crunches and planks. But here’s the deal: that approach is not just ineffective for most new moms—it can actually set you back.
Your postpartum core isn’t just weak; it’s fundamentally different. It’s been stretched, shifted, and, in many cases, split. Traditional ab work often targets the superficial muscles, ignoring the deep internal system that truly needs your attention first. It’s like trying to fix a house’s crumbling foundation by painting the walls.
Why Crunches Are the Wrong Place to Start
Think of your core not as a six-pack, but as a complex cylinder of muscles. At the top is your diaphragm, the bottom is your pelvic floor, the back is your multifidus muscles, and the front and sides are your transverse abdominis (TVA) and obliques. This cylinder needs to work in harmony.
Pregnancy and childbirth can disrupt this teamwork. A condition like diastasis recti—a separation of the abdominal muscles—is a classic sign of this dysfunction. Forceful exercises like crunches increase intra-abdominal pressure, pushing down on a potentially weakened pelvic floor and straining that separation. The result? You might see a slight dip in your belly, but you risk making the separation worse, contributing to pelvic organ prolapse, or perpetuating back pain and that frustrating “mom pooch.”
The Real Foundation: Reconnecting Your Inner Core
So, if not crunches, then what? The answer lies in subtle, mindful movements that prioritize connection over contraction. It’s less about “burn” and more about “awareness.”
1. Diaphragmatic Breathing
This is your absolute starting point. No, really. It’s not just for relaxation. Proper breathing coordinates your entire core system. As you inhale, your diaphragm descends, and your pelvic floor should gently relax and descend. As you exhale, your diaphragm rises, and your pelvic floor and TVA should naturally lift and engage.
How to practice: Lie on your back with knees bent. Place one hand on your chest and one on your belly. Inhale slowly through your nose, feeling your belly expand into your bottom hand. Your chest should stay relatively still. Exhale slowly through your mouth, feeling your belly gently fall. Imagine drawing your pelvic floor up lightly and your lower abdomen back toward your spine. That’s it. No forceful sucking in.
2. Pelvic Floor Activation
Often misunderstood as just “Kegels,” true pelvic floor engagement is about integration. It’s the base of your core cylinder. A well-functioning pelvic floor works in tandem with your breath and your deep abdominals.
Think of a gentle lift and squeeze—not a white-knuckle clench—on the exhale. The cue “imagine stopping the flow of urine” is common, but the goal is a gentle, sustained lift you can maintain while breathing, not a harsh grip you hold your breath for.
3. Transverse Abdominis (TVA) Engagement
This is your body’s natural corset. It’s the deepest abdominal muscle that wraps around your spine and organs. Activating it correctly creates tension and support for your entire torso without bulging your abs outward.
A great way to find it: Again, on your back with knees bent. Exhale fully and, at the very end of the exhale, draw your lower belly gently inward without flattening your entire back into the floor. You should feel a subtle tightening around your waist, like you’re zipping up a slightly tight pair of jeans. It’s a subtle drawing in, not a massive movement.
Functional Movement: Building Strength Into Your Day
Once you’ve mastered the connection with your breath, the next step is to integrate it into movements you do all day long. This is where the magic happens.
- Getting out of bed: Instead of jackknifing up, roll onto your side, push yourself up with your arms, and swing your legs off the bed. This protects your core from a sudden, stressful load.
- Lifting your baby (or the car seat!): Exhale as you lift, engaging your deep core. Keep the load close to your body. This is practical core training.
- Carrying your baby: Be mindful of posture. Avoid jutting your hips out to one side. Switch sides often to maintain balance.
Beyond the Basics: Progressive Exercises That Actually Help
With a solid foundation, you can gradually add load and complexity. These exercises focus on integrated strength, not isolation.
| Exercise | Focus & Benefit | Key Cue |
| Heel Slides | Core stability & coordination with breath | Keep ribs down and core engaged as you slide one heel away from you. |
| Dead Bug | Anti-extension, core stability | Exhale as you extend opposite arm/leg, maintaining a stable pelvis and ribcage. |
| Bird-Dog | Anti-rotation, total core integration | Imagine balancing a glass of water on your back. Move slowly with control. |
| Supported Squats | Integrates core, glutes, and legs functionally | Exhale on the way up, engaging pelvic floor and TVA. Don’t let your knees collapse inward. |
What to Avoid (For Now)
While you’re rebuilding, it’s wise to be cautious with movements that create a large, doming coning in your abdomen. This is a sign of too much pressure. This often includes:
- Traditional crunches, sit-ups, and roll-ups
- Full planks and push-ups (until you can do them without coning or sagging)
- Heavy overhead lifting
- High-impact exercises like running or jumping jacks
This isn’t a forever ban. It’s a “not yet.” Listening to your body is your most powerful tool.
The Biggest Shift: It’s a Journey, Not a Race
Postpartum core restoration is less about aesthetics and everything about function. It’s about being strong for your baby, for your life, and for your long-term health. It’s about lifting your child without back pain, laughing without leaking, and feeling connected to your center again.
The path isn’t linear. Some days you’ll feel strong; other days you’ll feel like you’re back at square one. And that’s perfectly normal. Your body has done an incredible thing. Honor its need for a thoughtful, intelligent recovery. Because true strength isn’t found in a six-pack; it’s found in a foundation that lasts a lifetime.