The postnatal mums guide to rebuilding core strength before returning to exercise

Pregnancy; the pelvic floor weakening, hormone muddling, carpal tunnel causing gift that keeps on giving! 

Hey! Congratulations on your new reason to be awake at 3am! This is a quote from a meme that has stuck with me for years and years; because it couldn’t be more accurate, could it?

On a serious note, congratulations! Having a child is a blessing that I truly believe so many of us take for granted but, and I say this from personal experience; no one every truly appreciates the toll it takes on the body and the huge changes the body of a woman that has carried a child goes through.

As you navigate your way through the first few weeks, or months, of motherhood it is also essential to look after number 1, you!

Without you the clogs stop turning and the shit stops getting done.

The newborn world isn't just about baby, mum needs to come first too! 

I know, I know, you laughed an inward snorted laugh when I said it is essential to look after number 1 because when was the last time you had a chance to shower in peace, shave your legs or drink a warm cup of tea?

But there are those rare and fleeting moments when you will think about yourself and may even look to get back to exercising post birth.

In the frustration with your post baby body, the pregnancy overhang, the stretched skin and possibly questionable bladder it can be really tempting to go in all guns blazing and exercise in an attempt to regain your figure.

Whilst I obviously advocate exercise; I want to give you a few tips to air on the side of caution with.

FUN FACT! There is no such thing as a “weak bladder” it is the muscles surrounding the bladder that support it that become weak, not the bladder itself.

Understanding your postnatal body, your post birth body and post baby Core 

Pregnancy and childbirth bring immense changes to your body, especially your core muscles. You don’t need me to tell you that you have just grown a small human the size of a bowling ball and not only this, but that bowling ball has come out of you by 1 of 2 methods!

When pregnant the abdominal muscles stretch to accommodate your growing baby and the connective tissue between them can become strained; in many cases this leads to a diastasis recti - a separation of the abdominal muscles.

When talking about your core I am not just talking about the “6 pack” ab muscles here (aka your rectus abdominus ) but the whole internal core; your transvers abdominals (your internal corset) and external & internal obliques (your side core muscles). These have all stretched to accommodate baby.

All these foreign sounding muscle groups attach onto the Linea alba which in turn connects to your pelvic floor muscles.

Your pelvic floor muscles play a crucial role in stability and support and undergo stress during pregnancy and birth. Imagine if you will the pelvic floor muscle being like a massive elastic band holding everything up (your bladder, vagina and rectum) this elastic band has been over stretched during pregnancy and now has little to no support left in it.

The Importance of Core Strength

Rebuilding your core strength goes beyond aesthetic goals; it's about restoring functionality, preventing discomfort, and supporting your overall well-being.

When pregnant we stand differently, our spine sit differently, we breath differently, our daily posture is different, our hormone balance is different.

It can be a scary and overwhelming thing to think about rehabilitating your core, but if broken down correctly it can be really easy understand and save you a lot of unpleasant doctors appointments and internal exams in the future – trust me, I know!

A strong core helps with everyday tasks like lifting your baby, maintaining proper posture, and reducing the risk of back pain. It's a foundation for your body's stability and movement.

But a strong core also goes even deeper than this; a strong core can prevent bladder leaks, knackered knees (technical term there) a bad back, hip issues, incorrect running gait, your mental wellbeing and not to mention how you fit back into your clothes!

So here is a really quick guide to rebuilding your core strength and the first steps you can take to a stronger postnatal you!

Tips for Rebuilding Your Core Strength

1. When postnatal start slowly:

Your body needs time to heal when it is postpartum. Begin with gentle exercises like deep breathing and pelvic tilts before progressing to more intense workouts. I would never EVER advise anything but these or walking before 6 weeks as a minimum timeframe. If you have had a c-section I would really encourage waiting until 8 weeks but I know all too well how frustrating that is.

Never return to exercise before 6 weeks and don’t attempt anything that involved impact or core work until you have built the basics and reintroduced exercise slowly.

I am not going to give a timeframe for reintroducing full on exercise as everyone is different. With my first child I was back to it at 6 weeks, my second 4 months, my 3^rd 8 months. All 3 very different pregnancies and all of them c-sections.

2.  Focus on your postnatal Pelvic Floor:

To strengthen your pelvic floor is crucial, quite possibly the best thing you can do for yourself. Kegel exercises are a great way to target these muscles but certainly not all you can do.

Learn to breathe correctly again so you are not chest breathing and connecting with your pelvic floor.  Learn to engage your core correctly, not just sucking your tummy in. Learn how to stand properly without a pelvic tilt so you are not butt or back clenching and firing up the core properly.  Focusing on the above and learning the correct techniques can aid in both core and pelvic health rehabilitation.

3.  Become Diastasis Recti aware:

Alarmingly the midwives and health visitors do not appear to check for a diastasis recti and if you have one I believe the advice given out on how to treat it is minimal.

For my last 2 births I did not have mine checked, one appointment was in person and the other on the telephone!

A female physio or fully qualified pre and postnatal PT (like myself) can check your DR in a noninvasive way and give you good solid advice.

A stomach gap (DR) can be an indication of a weak core and in turn a weak pelvic floor.

Always avoid exercises that strain the abdominal separation and look to work on it as a priority.

4.  Invest time into Core-Engaging Activities with a properly qualified bod! 

When pregnant we do not naturally engage our core and this becomes weak due to pregnancy as I have already covered.

Look to find a postnatal exercise rehabilitation group near you to help teach you about exercises that engage your core, like modified planks, bird-dog poses, and bridges.

These movements target multiple muscle groups and promote gradual strength development. When done correctly they are very effect and build the strength you need.

5.  No slouchy slouchy; engage a proper form technique!

How ya doing over there slouchy?

 As I type this, I have become aware that I am hunched over and sloughing!

A strong core and proper form should be with us in daily life, not just exercise. Prioritize proper form over intensity. Incorrect form can lead to injuries and continual struggle with ailments from pregnancy. I would always recommend working with a postnatal fitness professional who can guide you effectively and not someone who reads what to do on the back of a Frosties box. – true story, there are some shocking PTs out there!  

6.  It is frustrating but takes patience & consistency:

Oh my word I am the last person to lecture on patience!! I am the most impatient person going because I want it sorted yesterday.

But with everything consistency and patience is key.

Doing something once and then hoping for the best won’t fix things. It took 9 months to grow those babies of ours and it will take a long time if not longer to rebuild our bodies and to get them back to full strength. Rebuilding core strength takes time. Be patient with yourself and remain consistent with your exercises.

 Postnatal rehabilitation is my bread & butter, something I am passionate about educating and coaching my clients on! 

I really hope this has helped you in some way, even if it I just helping you understand a little more. Its what I do and where my skills lay; funnily enough I have something for my Basingstoke postnatal mums coming real soon!

Remember, taking care of yourself is an essential part of taking care of your little one. Rebuilding your core strength is an investment in your well-being and vitality.

I know when you are exhausted from yet another night feeding until the early hours, you’ve run out of milk and your breast are excruciating the last thing you want to do is work on you. Hell, you don’t even feel like you anymore.

But it will come in time, little steps, little milestones and you will get there.

In the meantime, if you want to strengthen and rehabilitate your core with a group of likeminded new mums where the tea is hot and biscuits plentiful, then I have something coming soon that you will love!

Keep them eyes peeled!

Vicky x