Coach Zoe Follow this at home postpartum core workout video and learn how to effectively progress your abdominal strength at home.
Your frequency of abdominal workouts will vary and change as you heal. That’s because in order to grow stronger, you need progressive overload.
Remember the reason you’re here. To repair a muscular imbalance and relearn mechanics as your abdominals strengthen and heal. And doing that takes consistent effort and some time.
Getting rid of the belly bulge and finding some relief from back pain will help you feel so much better body and mind. But those are results from consistent effort.
I don’t want you to think that you can do a quick fix after a couple weeks. I also want you to remember that seeing or feeling some progress doesn’t mean its time to move on. It took months for your abdominals to weaken, (or even develop DR) so it will take months to correct it.
But remember all of the long term benefits that you will get from repairing your DR. Better posture. A more stable and stronger core. Improved balance and stability. A boost in confidence. Less postpartum back pain and more comfort.
Plus, feeling good in your body also helps you stay motivated to be consistent in your fitness. Taking care of your core strength now, sets you up for a healthier and more comfortable pregnancy and postpartum phase the next time around!
What is Diastasis Recti
Diastasis Recti is when the abdominals separate from stretching and weakening of the muscles. Typically, it occurs from pregnancy. If you want to learn more about what it is and how to tell if you have it, you can always talk with your doctor.
But I have a whole post about that too! Check it out here.
How do you flatten your stomach with diastasis recti?
There are really only two exercises that you need to do to repair your belly. That is the pelvic tilt and the vacuum.
These two exercises are the foundation of engaging your core in every moveent and exercise. And until you have reduced your DR, try to stick with postpartum specific ab/core workouts to avoid worsening it.
Check out my video below for a complete breakdown of these two moves and why you need them, as well as their progressions!
Your frequency of abdominal workouts will vary and change as you heal. That’s because in order to grow stronger, you need progressive overload. Progressive overload is the concept of altering training stress as the body adapts.
So we just want to make sure that we are adjusting the frequency, intensity, volume, rest time, etc., as our bodies respond and get better at each of those elements.
So if I do always 2 sets of 20 sit-ups after every workout for an extended time, eventually those will do nothing for my body. I will “plateau” in that load of that exercise because my body got efficient at and used to it.
Now this concept is pretty complex and is actually something I have seen even trainers and coaches fail their athletes/clients at.
But I’ll give you a tip. Be honest with yourself and track your progress. Pay attention to your reps, sets, intensity, and frequency and slowly adjust those elements to push yourself in a controlled way.
Say you are doing vacuums and pelvic tilts 2 times a day for 10 reps. You do that for 2 weeks and notice you are feeling more stable and the volume (total reps done) is no longer fatigueing you the way it did at the beginning.
That’s when you know you are ready to step up one of those elements. See? Simple!
How to tighten core postpartum?
The first thing you can do even before the doctor clears you to exercise is to focus on POSTURE. While you are sitting, standing, and everything in between.
Be aware of tghe alignment of your hips and shoulders. Try not to round your shoulders (which can quickly become a habit with a newborn). Watch where your head is, is it sticking far out in front of your spine?
And make sure you are sitting either erect or with lumber support so you aren’t tucking your butt or overarching.
You can do this everyday, all day. This habit is going to do so much for you long term before you even start postpartum core workouts.
You also want to focus on and to make diaphragatic breathing natural if it is not already. This is the way we should naturally breathe.
You may have heard it as “belly breathing.” Your belly should expand as you inhale, this is the diaphragm contracting and drawing air in. Then the belly compresses as you exhale, which is the diaphragm relaxing and pushing the air out.
Once you are cleared by your doctor, start only with Pelvic Tilts and Vacuums. Since we are considered “novices” at the strength level (due to the break in activity for 4+ weeks), slow and steady is an appropriate approach.
Those muscles are so weakened and deconditioned that we can easily fatigue them. Start with 2 sets of 8-10 reps for each exercise 2-3 times a week. Continue to add a day in each week that you feel you are ready to take the next step. You can then increase repetitions, and eventually increase sets.
I don’t want to get too definitive with the parameters because everyone will heal at their own pace and is starting at a different level.
Once you are able to complete those everyday then you can adjust the volume (another set or more reps). Once you are able to complete 3 sets of 15-20 reps each, you are probably ready to increase your intensity with a progressed exercise.
When you are ready to progress, add in exercises that work on crossbody stabilization and back exercises 3-4 times a week.
Postpartum Core Workout At Home
This full-length workout video includes a warm-up and cool-down and is designed for women that are ready to take the next step! We will incorporate 6 compound exercises that will activate the core along with larger muscle groups.
The workout is programmed as follows:
3 Sets of:
- 10 Overhead Bodyweight Squats
- 10 Overhead Bodyweight Hinge
3 sets of:
- 8-10 Modified Push Up to Down Dog
- 10 Wallsit with Wall Reach
3 sets of:
- 8 Flying Hydrants each side
- 8 Pelvic Tilts
We want to be controlled and safe while we heal our bodies after baby. So listen to your body mama, and keep it simple!
