Do’s and Don’t Movements To Healing Your Core
Dos & Don’ts for Healing Your DR & Core Postpartum
💡 Why it’s important:
Your core is more than just “abs” — it’s your body’s powerhouse. A weak or unhealed core after pregnancy can lead to back pain, poor posture, a stubborn “mom pooch,” and even pelvic floor issues. Healing it means more strength, more energy, and more confidence in your everyday life. 💪
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✅ DO:
• Practice gentle core activation (think deep belly breathing & TVA engagement)
• Focus on posture in daily movements
• Start with low-impact, safe core exercises before progressing
• Be consistent & patient — healing takes time
❌ DON’T:
• Jump straight into crunches, sit-ups, or high-impact workouts
• Ignore symptoms like back pain, doming, or coning
• Compare your healing timeline to others
• Forget your pelvic floor — it works with your core
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💬 Your body just created life — now it’s time to rebuild its foundation.
Save this for your postpartum recovery journey #postpartumcoreworkout #postpartumhealing #diastasisrecti #diastasisrectiexercises #mompooch
Healing your postpartum core, especially with diastasis recti (DR), requires careful attention to both safe exercises and movements to avoid. The OCR content highlights critical exercises and their impact on recovery. For example, crunches and sit-ups strain the midline and can worsen abdominal separation, leading to doming and slow healing. Instead, gentle core activation through deep core breathing exercises and activating the transverse abdominis (TVA) muscle is recommended to reconnect breath with core stability and gently rebuild inner core strength. Low-impact exercises such as heel slides and bear holds are safe choices that activate the lower core without placing excessive pressure on the abdominal wall. Conversely, high-impact activities like jumping jacks and flutter kicks should be avoided early in healing as they increase intra-abdominal pressure and strain outer core muscles, which can hinder recovery. It is also important to monitor symptoms such as back pain, doming (visible bulging of the abdomen), or coning during movements, as they signal strain on the healing area. These signs should not be ignored and may require modification or consultation with a healthcare professional. Posture plays a vital role in core recovery. Maintaining proper alignment during daily activities supports core engagement and prevents compensatory movements that stress the weak abdominal area. Remember that healing diastasis recti takes time, and comparing your progress to others can lead to frustration. Finally, the pelvic floor works in tandem with the core, so pelvic floor exercises should be integrated into the recovery routine to strengthen the entire core system and support better function and stability. This comprehensive approach ensures safer, more effective postpartum core healing, boosts confidence, reduces back pain, and addresses common postpartum challenges like the 'mom pooch.' Consistency and patience are key to successfully rebuilding your body’s foundational strength after pregnancy.
how do you do the breath work?