Postpartum Exercise: Empowering New Moms with Safe Strategies

Welcoming a new baby is a monumental life change, and your body has just accomplished something incredible. Having a baby is like someone lobbing a grenade into the middle of your life; everything explodes, and then you crawl out of the rubble, sleep-deprived and dazed, trying to figure out what still works. So as you navigate the joys and challenges of motherhood, the thought of returning to exercise might feel both exciting and daunting. At Joachim's Training, we believe in empowering new moms with evidence-based guidance to help you reconnect with your body safely and effectively. This guide will walk you through the latest recommendations for postnatal exercise, with a special focus on diastasis recti recovery.

Postnatal Exercise Matters

New motherhood can feel like a never-ending game of “What did I just do with the pacifier?” Yet your body is already itching to move. Regular activity postpartum lowers the risk of depression, speeds up core recovery, improves sleep, and even makes diaper changing feel easier. The American College of Obstetricians and Gynecologists (ACOG) says most healthy moms can start gentle movement including walking and basic core engagement as soon as they feel ready and have medical clearance.acog.org

Aim for 150 minutes of moderate-intensity cardio each week. Break it into snack-size bouts if thirty straight minutes sounds like science fiction. And to engage in muscle-strengthening activities at least two days a week.

First Things First: Reconnect With Your Core and Floor

Those pregnancy hormones stretched more than your patience they softened ligaments, widened ribs, and gave the pelvic floor a nine-month weight-lifting session. Start with:

1. 360-Breathing: Inhale into ribs and back, exhale gently like blowing through a straw. This teaches the diaphragm, deep core, and pelvic floor to team up again.

2. Supine Heel Slides: Lying on your back, exhale and slide one heel out, keeping ribs quiet. Think “zip the zipper” rather than “suck the belly button.”

3. Side-Lying Open Books: Mobilizes the thoracic spine, which can stiffen up from those marathon nursing sessions.

NOTE: Exhaling on the exertion of any movement can alleviate pressure on the abdominals as well as the pelvic floor. Proper breathing is a critical component for keeping the core strong and avoiding excess strain. The Valsalva maneuver, holding the breath and bearing down commonly associated with crunches, heavy lifting, and other strenuous exercise, creates excess intra-abdominal pressure which can cause serious problems with the core and pelvic floor. So don't do that!

Diastasis Recti: The Latest Science (and Hope)

Diastasis Recti Abdominis (DRA) is the midline “gap” that shows up in roughly 60% of moms. The good news: tissue can remodel, and exercise helps. During pregnancy, the connective tissue that runs down the midline of your abdomen (the linea alba) stretches to accommodate your growing baby. This can cause a separation of the rectus abdominis muscles, commonly known as diastasis recti. This is a very common and normal part of pregnancy. For many, this gap narrows naturally in the weeks and months following childbirth. However, for some, it persists and can contribute to a feeling of a "mummy tummy," lower back pain, and a weakened core.

• 2024 Systematic Review: Postpartum abdominal training reduced reduced inter-rectus distance and improved core function. Bonus points if combined with pelvic floor work.

• Fresh-off-the-press RCT (May 2025): Isotonic core exercises plus surface electrical stimulation were the most effective conservative treatment in women 6–24 months postpartum.

• Diaphragmatic Breathing: Learning to breathe deeply into your ribcage and belly helps to regulate intra-abdominal pressure and gently engage the core.

• Deep Core Activation: Exercises like pelvic tilts, heel slides, and bird-dog variations are excellent for strengthening the transverse abdominis without putting excessive strain on the linea alba.

• Functional Movements: Integrating core engagement into everyday activities, like lifting your baby or pushing a stroller, is key to long-term strength and stability.

What This Means for Your Workouts

1. Progressive Overload Still Rules: Start in supported positions (supine, quadruped), then load up with cables, bands, and eventually dumbbells.

2. Tension Over Crunch Count: Focus on knitting the ribs toward the pelvis and managing intra-abdominal pressure, not chasing reps. It is the effort that counts.

3. Coordinate With Your Pelvic Floor: Exhale on exertion—pretend you are fogging a mirror—to avoid downward pressure.

The Crunch Controversy (Spoiler: It’s Not a Crime)

Crunches have been demonised faster than your neighbor’s suggestion to “sleep when the baby sleeps.” But new data say they are not the villain when done right.

• A 2023 clinical trial found women with mild to moderate DRA could perform controlled crunches without worsening the separation.

• Earlier biomechanical work showed that a well-timed exhale during a crunch may actuallyreduce inter-rectus distance in the short term.

Coach’s Checklist for a Safe Crunch:

1. Start with feet on the wall or bench to limit hip-flexor dominance.

2. Exhale before you lift so the abs brace first. Don't draw in.

3. Think “sternum to pubic bone,” not “elbows to knees.”

4. Stop when you lose control of breathing or doming.

   
   

The science is conclusive that the safest and most effective strategy for preventing diastasis is with consistent physical activity, weight management, and core strengthening exercises (including crunches) throughout a healthy pregnancy and postpartum.

Getting back into shape after childbirth is like giving yourself a high-five for being awesome. Just remember to be as patient with yourself as you are with your little bundle of joy who keeps you up all night. This isn't about "bouncing back" like a rubber ball, but strutting forward with newfound superpowers and a deeper appreciation for the wonders your body can perform. By focusing on the basics, taking advice from the pros, and truly understanding the mission of core recovery, you're setting yourself up for a lifetime of strength that would make superheroes jealous. Celebrate your victories, respect your body's schedule, and remember, you're totally got this!

For a personalized assessment and exercise program tailored to your specific needs, consider booking a postnatal training session with us.

If you have complications and require physical therapy, please reach out to one of the best postnatal PTs, Dr. Helene Darmanin.