Here are three quick tips to help you rebuild core strength postpartum.
Develop a strong connection with your pelvic floor muscles. These muscles play a vital role in core stability. For starters, practice kegel exercises. Consider consulting a pelvic floor physical therapist for a more robust game plan, particularly if you’re struggling with symptoms like incontinence.
Focus on exercises that engage your transverse abdominis, the deep core muscles, without causing strain on the rectus abdominis (the outermost abdominal muscles). If you have diastasis recti, avoid planks and crunches. Opt for wall sits and belly breathing.
Maintain proper posture during daily activities and exercises. Focus on aligning your spine and engaging your core muscles to support overall strength and healing.
Postpartum recovery is not a race, and it's crucial to exercise patience while rebuilding your core strength. Rushing into high-intensity workouts can strain your core and pelvic floor. Pay close attention to how your body responds to exercises. If you experience pain, discomfort, or pelvic floor issues, stop immediately and seek guidance from a healthcare professional.