Having no abdominal muscles to speak of postpartum is normal and expected, but it can still be disconcerting. You don’t realize how much you rely on your abdominal muscles until you don’t have any! Having a weak core can make it hard to do simple everyday things, like going from sitting to standing, putting baby in their crib, sitting up in bed, carrying a laundry basket, unloading the dishwasher, the list goes on! And doing these everyday things without the support of our core can lead to back pain, hip pain, and general discomfort.
In yoga, your third chakra lies just above your belly button, and is said to govern the fire element inside of you. It relates to your strength, willpower, self-esteem, stamina and vitality. I don’t know about you, but when my core was weak postpartum, I definitely felt less strong and powerful. As I began to gain strength in my core, I felt empowered, in control, and confident. This is what I want for you!
It can be tempting then to jump back into a lot of core exercise. I recently talked to a very new mom who began her postnatal core rehab by trying out 100 sit ups! Pretend it was your legs instead, and you had just spent 9 months in a wheel chair. Would you then jump up and go run a marathon, nooo! You would need to ease into it, slowly building strength and endurance before you even tried running. The same goes for your core. If you go too fast too soon, you can do more harm than good.
So, what are some of the best exercises to do? Here are 3 of my favorites!
Hovering table top. In this pose you start in table top with your hands under your shoulders, and knees under your hips. Squeeze a block between your knees, take a big breath into your ribcage, and on the exhale, squeeze the block tighter, lift your pelvic floor, draw your belly in, and lift your knees one inch off the ground. This is a great one for getting your adductors (inner thigh muscles), pelvic floor, and core all firing together. It also puts less stress on your lower back than a full plank pose. And since your legs aren’t extended like a full plank, you’re less likely to bulge or push your belly out.
Dead Bugs. There are so many variations of this pose, but my favorite is lying on your back with your knees bent and fingers reaching towards the ceiling. Inhale, and on the exhale extend your opposite leg and opposite arm towards the floor. The knee of your leg reaching towards the floor can be bent at first, and as you get stronger, you can try keeping it straight. These are great for recruiting core muscles without over arching your lower back.
Bird Dogs. These are kind of like a combo of the two above! From table top, inhale, and as you exhale, extend your opposite arm and opposite leg. This is another great one to do in place of plank pose, and will help you build the strength and endurance in your core and back so that you can safely and effectively engage your muscles in a full plank pose when the time comes!
Follow my instagram @turning.circles or fb turning-circles for videos of the exercises above!
And if you’re a new mom (or know someone who is!) check out or share my 5 Day FREE postpartum exercise guide to get you moving in a safe and effective way. I’d love to hear from you! Please comment below and let me know if this article was helpful!
Sending love,
Emma