After birth, the urge to “get back in shape” quickly is understandable. But the pelvic floor and deep core have just done extraordinary work, and they recover best with patience. Rushing into planks, running or crunches before these muscles are ready can lead to leaking, heaviness or a lingering gap in the abdominal wall.
Wait for your postnatal check-up, usually around six weeks, and get your doctor’s go-ahead before starting. Caesarean births may need a little longer.
Start with the breath
Lie on your back with knees bent. Inhale and let the belly and pelvic floor soften. Exhale and gently draw the pelvic floor up and the lower belly in, as if lifting something light. Release fully on the next inhale. Ten slow breaths, once or twice a day, is a strong beginning.
Then gentle connection
Once the breath feels natural, add small movements: heel slides, knee drops and supported bridges, all while keeping that gentle exhale lift. If you notice doming along the midline of the belly, make the movement smaller.
Only then load
Standing poses, longer holds and eventually more dynamic work come after the foundation is solid. In postnatal classes we progress in this order, and we watch for the signs that say “not yet”.
Recovery is not a race. A steady, well-sequenced practice will give you a stronger core in six months than a hurried one will in six weeks.