Rebuilding Core Strength After Pregnancy: Beyond Crunches
At my 6-week postpartum appointment, when the midwife mentioned I was cleared for "crunchies," I couldn't help but feel that such guidance was somewhat vague, especially considering all that our bodies have just been through. (Yes, she actually called them crunchies.)
The truth is, crunches—or "crunchies"—alone are not the answer to restoring core strength in the early postpartum period. In fact, focusing solely on crunches can often lead to frustration when results don't match expectations, and may even exacerbate symptoms of diastasis recti if not done correctly.
I still find myself returning to deep core and pelvic floor exercises in nearly every workout session. Whether you're a new mom or further along in your journey, if you're still grappling with diastasis recti, it's never too late to start addressing it effectively.
What I've found most crucial in these exercises is the focus on breath. Proper breathing techniques, such as 360-degree or diaphragmatic breathing, are foundational. They help reconnect with your core muscles and manage intra-abdominal pressure effectively. Remember to pair the exhale with the effort to engage the deep core muscles fully.
Let's dive into some effective exercises that go beyond crunches and focus on rebuilding deep core strength:
Side Plank with Inner Thigh Squeeze: As you lift into the side plank position, exhale to engage the core and inner thigh muscles.
Thigh Press: Exhale as you press your thighs together.
Elevated Dead Bug: Focus on controlled movements and coordinated breathing.
Child's Pose Roll-Ups: Initiate the movement with an exhale as you roll up from child's pose.
Bird Dog Press: Exhale as you draw your knee towards your chest while in the bird dog position.
Glute Bridge with Alternating Leg Extension: Lift into a glute bridge and extend one leg at a time while exhaling.
If you don't have access to specific equipment like a stability ball, you can use a pillow, yoga block, or foam roller.
For those who underwent cesarean sections, it's important to modify these exercises to limit range of motion initially and gradually increase intensity as you’re comfortable.
Remember, rebuilding core strength is not just about aesthetic goals—it's about functional strength and supporting your body through motherhood's physical demands.