03/03/2026
3 Things We Hope You’re Doing Postpartum to Actually Strengthen Your Core
If you’re postpartum, here’s what really matters:
1️⃣ Improve ribcage mobility + master 360° breathing
We improve breathing to improve abs.
Your diaphragm, deep core, and pelvic floor work as a pressure system. When your ribs are stiff or your breath lives high in your chest, your abs can’t generate efficient tension.
Breathing well = optimizing pressure.
Optimizing pressure = better core function.
And remember — all pregnant bodies experience abdominal stretch. That’s normal. The goal isn’t to “snap back.” The goal is to rebuild coordination and strength.
2️⃣ Stop sucking in your tummy (and gripping your abs & glutes)
Chronic bracing isn’t strength.
Holding your stomach in all day can actually disrupt pressure management and limit pelvic floor function. True strength requires the ability to relax, expand, so that when you really need your core to show up, you’re ready.
3️⃣ Progressively overload your abs with purpose
Yes, your abs need load — but progressively. Keeping in mind that as you progress you should be able to manage pressure well, avoid doming or coning or bearing down. Learning how to breathe under a brace is essential.
It takes 4–6 weeks to build new strength gains.
And it takes 10–12 months(and sometimes longer) for fascial remodelling to fully occur after pregnancy.
So what we hope you take away from this is that patience + progression + consistency matter.
Core strength postpartum is not about rushing.
It’s about respecting timelines, learning how to optimize pressure, and building capacity that lasts.
If you’re ready to train your core in a way that supports your pelvic floor and long-term strength, comment “CORE” 🩷
