Postpartum Core Exercises: How To Regain Strength

by Kristina Kehoe June 14, 2022

During pregnancy, our bodies endure a lot. Just about every part of the pregnant body sees change, and the core is not spared. While it's completely normal to experience a variety of changes, many women are often unsure of how to prevent more severe issues or work through changes during pregnancy. In this post we'll go over not just postpartum core exercises but why the core is important and how to regain strength.

What is the Core?

The core is the center of our body. Our abdominal muscles, pelvic floor, and back muscles make up the core. When most people think of the core, they usually think of the abdominal muscles like the deep core (transverse abdominis), "6-pack" abs like the rectus abdominis, and the obliques.

Why the Core is Important

The core helps to keep our trunk stable when we move our arms and legs. It helps to support the low back and pelvis to prevent pain and injury. As baby grows, the muscles of the core stretch to accommodate the growing baby. The core not only supports everyday movement and function, but is important for a variety of reasons:

Supports the trunk when we lift or kick something
Helps to stabilize our hips during movement
Works together with the pelvic floor to prevent issues
- Leakage
- Prolapse
Prevent low back pain by supporting the spine
Aesthetic Reasons
Maintaining good posture

Your Core Postpartum

Your core postpartum may look and feel a lot different than it did prior to pregnancy and during pregnancy. Some women experience diastasis recti as the tissues of the abdominal muscles stretch. Many describe their core as feeling "squishy" or "mushy" postpartum. Because of the changes to your core postpartum, it's common to feel less stable or strong as you move. It can make it difficult to return to your normal activity level.