Congratulations on your journey to recovery! After giving birth, your body has gone through immense changes, and now it’s time to focus on rebuilding strength—particularly in your core and pelvic floor. At APEX PWR, we’re here to guide you safely through this process with a focus on diastasis recti and effective postpartum recovery techniques.

In this edition, we’ll discuss how to rebuild abdominal strength after birth, with a special emphasis on diastasis recti, how to use breathwork and posture to strengthen your core, and which exercises are safe to incorporate as you heal. Let’s get started!

The Importance of Rebuilding Your Core After Giving Birth

During pregnancy, your abdominal muscles are stretched to make room for your growing baby. This can lead to a condition called diastasis recti, where the right and left sides of your abdominal muscles separate along the midline. This condition is common, and while it may look alarming, it can be safely healed through targeted, controlled exercises.

It’s important to rebuild core strength gradually to avoid further stress on your abdominal muscles and pelvic floor. Rebuilding your core after childbirth isn’t just about getting “flat abs”—it’s about restoring balance, stability, and function to your body. Proper core rehabilitation will support posture, alleviate discomfort, and provide a foundation for returning to daily activities and fitness.

Focus on Diastasis Recti: Healing the Gap

Diastasis recti can cause a visible “gap” or bulge in the middle of your abdomen, and it’s critical to address this gap with careful exercises designed to strengthen and close it. As you begin your postpartum recovery, keep in mind that patience is key. The goal is not to rush but to work towards healing the muscles and restoring balance in the abdominal wall.

So you’ve been cleared postpartum! The first thing we work on is bridging the gap between your core and pelvic floor through breathwork and posture. How and where are you holding tension? We will work on relaxing your core system and using our breath to coordinate core movement, ensuring you rebuild balanced core and pelvic floor strength. Exercise selection and volume are key. Often, even changing our posture can help alleviate symptoms while we rebuild and wait for the core to heal.

Safe Postpartum Workouts: What You Can Do

After childbirth, it’s essential to ease into postpartum exercise carefully. Below are some safe postpartum workouts that can help rebuild your core strength while ensuring you don’t put unnecessary strain on your body:

1. 1. Pelvic Tilts
      This simple movement helps engage the core, especially the lower abdominals, and relieves lower back tension.
   2. Diaphragmatic Breathing
      Proper breathing helps to activate your deep core muscles. Focus on diaphragmatic breathing, expanding your ribcage and relaxing your belly to engage the pelvic floor.
   3. Heel Taps
      Heel taps are a great way to start rebuilding and connecting with your core postpartum. Lie on your back with your feet flat and knees bent. Inhale, expanding your ribs, then exhale, engaging your core and pelvic floor. Lift one leg with control, then lower it back down, exhaling throughout the movement.
   4. Rocking Variation
      This exercise can be performed early postpartum and helps engage both the core and pelvic floor. Start on all fours, making sure you’re evenly balanced. Inhale and allow your belly to relax fully. As you exhale, gently contract your core from the bottom up, like zipping up a zipper.
   5. Bridge Exercise
      Lying on your back with your knees bent, gently lift your hips off the floor while exhaling, squeezing your glutes and engaging your core. This exercise helps strengthen the lower back, hips, and core muscles.
   6. Side-Lying Leg Lifts
      Side leg lifts target the obliques and the muscles that support the side of your core. This can help rebuild strength in the muscles that may have weakened during pregnancy.
   7. Bird-Dog
      This is a great exercise for improving balance and engaging both your core and pelvic floor muscles. On your hands and knees, extend one arm forward and the opposite leg back, focusing on core engagement throughout the movement.

What to Avoid During Postpartum Recovery:

• Avoid traditional crunches or sit-ups right after childbirth, as they can place undue stress on the abdominal wall and worsen diastasis recti.
• Heavy lifting should be postponed until your core and pelvic floor are sufficiently strengthened.
• High-impact exercises should be avoided in the initial stages of recovery to prevent injury or additional strain on your muscles.

A Gradual Approach to Rebuilding Your Core During Postpartum Recovery

Rebuilding your core after giving birth is a gradual process that requires patience, consistency, and the right approach. At APEX PWR, we focus on safe and effective techniques to guide you through postpartum recovery, ensuring that you regain strength, improve posture, and feel confident in your body again. Our team of experts can guide you with safe, personalized workouts that empower you to get the most out of every day. If you’d like a partner throughout your pregnancy and/or postpartum journey, we’re here for you!

Remember, rebuilding your core is not just about aesthetics—it’s about function and overall well-being. By focusing on diastasis recti, breathwork, and proper exercise selection, you’ll lay the foundation for long-term recovery and strength.

If you’re ready to safely rebuild your core and pelvic floor, APEX PWR is here to support you every step of the way. Reach out to us today and let’s work together to help you recover stronger than ever!