The Core Connect series: #1 let's breathe
- 16 minutes ago
- 3 min read
Your core recovery doesn’t start with a crunch; it starts with a breath.
First of all- welcome to the Core Connect Series - where I will be breaking down the Postpartum Core Recovery moves I use with my clients before they start their workouts. These are the less-sexy, more PT less instagramable exercises that support your recovery and build your foundation for how to build your abs PostPartum.
First, give your body some grace. Regardless of how old your baby is, (mine is 3), these moves are still essential. In the video presented below I will share each Postpartum abdominal exercise, and then how I would progress things forward in a class or training session. Make sure you are subscribed to MomTrainer.com (it's free and I don't have the energy to sell or spam people) so you get each video delivered to you Friday morning.
Now, let’s find those core muscles again, starting with the most underrated core muscle you have: your diaphragm.
Why this is important:
During pregnancy, your growing uterus shifts your entire kinetic chain. Your ribcage expands, your organs shift around, your pelvis likely tilts forward or out of alignment, your center of gravity shifts entirely, and your gait is well, off. This forces us to accommodate in order to balance and move freely. Our breathing patterns tend to become shallow and chest-dominant.
Postpartum core connection requires resetting this mechanism through diaphragmatic breathing and transverse abdominis activation. When you inhale deeply into your belly and lower ribs, your diaphragm expands down and out, and your pelvic floor relaxes. As you exhale, your diaphragm contracts up, your pelvic floor contracts upward, and your deep abdominal wall—specifically the transverse abdominis (TVA)—naturally contracts with it.
This is often referred to as core breathing, or"Piston Breathing" coined by renowned PT Julie Weibe. Re-establishing this "core canister" function is essential before adding load or resistance to your workouts. If we are breathing in a pattern that contradicts this natural support system, you will be left with a "pooch", often accompanied with pelvic floor dysfunction and back pain. (Think breath-holding, "pushing" our breath out, etc.)
The Move: Lie on your back with your knees bent. Place one hand on your chest and one on your belly. Inhale deeply through your nose, expanding your belly and lateral ribs and allowing your pelvic floor and navel to relax. Exhale slowly through pursed lips, feeling your belly gently "zip up" toward your spine.
Follow along here:
Clinical research highlights that restoring normal diaphragmatic excursion is a prerequisite for stabilizing the lumbar spine and pelvis. A study published in the Journal of Physical Therapy Science demonstrates that deep breathing exercises significantly activate the transversus abdominis and internal obliques, providing the foundational stability needed to prevent postpartum lower back pain.
For more info:
Or learn more about what Diastasis Recti is and how to check for & deal with it (Hint - it's this entire core connect series).
For a 15 minute gentle workout you can do immediately after clearance or include with your marathon training - go here:
The most important thing I want you to remember is that it's a process. One that is long, non-linear, and worth the work you put into it. There are no magic pills or short cuts, and I think you're worth the effort.
Stay tuned for next week's workout! xoSA
