A practice for new parents to support core strength

Outside of the bodily discomfort that comes with holding a new baby, core strength is the main thing folks attend postnatal classes to address. Core weakness impacts everyone no matter what their pregnancy looks like, and everyone needs to rebuild strength postpartum. The sooner we can begin to address core strengthening the more quickly we may notice back pain and weakness also diminishing. Its a win-win, but knowing where to start can be challenging. We don't want to jump right back into aggressive core work as we begin, but instead start slow and simple. 

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​This beginning sequence will not only help begin strengthening the core, but can also support abdominal separation if there is any. Remember, core work should be approached gradually, beginning with and mastering exercises that may feel “easy” before moving on to stronger exercises. You may feel a push to attempt movements that are strong to try to rebuild strength more quickly, but know that moving slowly and mindfully will lead to building strength more quickly and without injury. And while we might like our bodies to look how they did before pregnancy, there is a chance, that no matter what we do, things will be different. The body underwent a huge change—rather rapidly—to grow and birth a baby, and there may be permanent changes as a result. Those permanent changes should never be dysfunction in core and pelvic floor, but the superficial look of the core may never be quite the same.

Begin Building Strength & Support Abdominal Separation

1. Deep Belly Breaths: 10-20 cycles of breath
2. Pelvic Rocks: 10 rounds
3. Butterfly Crunches : 10 rounds or until unable to maintain core and pelvic floor engagement (Pictures 1 & 2)
4. Hands and Knees Arm Lifts: 5 rounds each side or until unable to maintain core and pelvic floor engagement (Picture 3)
5. Pelvic Floor Lifts: 10 rounds or until unable to engage pelvic floor