You're six weeks postpartum. Your doctor cleared you for exercise at your follow-up appointment. You googled "postpartum core workouts" and found conflicting advice: aggressive boot camp programs promising to "get your body back" in 6 weeks, gentle pelvic floor exercises that seem too easy to matter, warnings about diastasis recti, and mothers who swear crunches ruined their recovery.
If you're confused about where to start-or whether your body will ever feel strong again-you're asking the right questions. Your core and pelvic floor are your body's foundation. They supported pregnancy, endured delivery, and need intentional rebuilding-not rushed fitness routines that ignore what your body actually needs.
Here's the progressive recovery timeline that honors both your body's healing process and your desire to feel strong again.
Signs Your Core and Pelvic Floor Need Attention
- ✓ Visible abdominal gap (diastasis recti) when you do sit-up motion
- ✓ Leaking urine when you cough, sneeze, laugh, or exercise
- ✓ Lower back pain that wasn't there before pregnancy
- ✓ Feeling of heaviness or pressure in your pelvic area
- ✓ Difficulty controlling gas or bowel movements
- ✓ Pain during intercourse postpartum
- ✓ Bulging in your abdomen when you strain or lift
- ✓ Your belly looks pregnant months after delivery
- ✓ You avoid activities because you're worried about leaking
- ✓ Core exercises feel unstable or create doming in your abdomen
These aren't permanent-they're signals your foundation needs intentional rebuilding before adding intensity.
Why Traditional "Core Workouts" Don't Work Postpartum
Before you can rebuild effectively, understand why standard fitness advice fails postpartum bodies.
What Pregnancy Does to Your Core
Pregnancy stretches your abdominal muscles 50% beyond normal length to accommodate your growing baby. Your linea alba-the connective tissue between your rectus abdominis (six-pack muscles)-thins and separates to allow this expansion.
60% of pregnant women develop diastasis recti (abdominal separation greater than 2 finger-widths). This isn't failure-it's normal adaptation to pregnancy. But standard core exercises can make separation worse if done too soon.
Your pelvic floor muscles stretched and weakened supporting 25-35 pounds of baby, fluid, and uterus. Vaginal delivery further stretches these muscles. C-section doesn't spare your pelvic floor-pregnancy itself creates the demand.
"✨"Your core isn't weak-it's recovering from the most demanding physical feat your body will ever perform."
Why Crunches and Planks Can Make Things Worse
Traditional core exercises create intra-abdominal pressure that pushes outward on your healing connective tissue. Before your linea alba regains tensile strength, this pressure:
- Prevents diastasis recti from closing naturally
- Pushes pelvic organs downward, worsening pelvic floor dysfunction
- Creates that "doming" or bulging in your abdomen during exercise
- Trains improper compensation patterns that persist long-term
The research from ACOG (American College of Obstetricians and Gynecologists) is clear: Progressive core restoration begins with deep stabilizers (transverse abdominis, pelvic floor), not superficial muscles (rectus abdominis six-pack).
The Foundation-First Recovery Approach
Recovery happens in phases. Rushing to phase 3 while still in phase 1 creates dysfunction that takes years to correct.
Phase 1: Weeks 0-6 Postpartum (Healing Phase)
What's happening in your body: Your uterus is shrinking back to normal size. Abdominal separation is at its widest. Pelvic floor is maximally fatigued. Hormone relaxin (which softens connective tissue) is still elevated if breastfeeding.
Your only job: Rest, gentle movement, and beginning awareness of your deep core.
Phase 1 Safe Exercises (Weeks 0-6)
Diaphragmatic Breathing (3-5 minutes, 3x daily) Lie on back, knees bent. Place one hand on chest, one on belly. Inhale through nose, expanding belly (not chest). Exhale slowly, feeling belly fall. This activates transverse abdominis and calms nervous system.
Pelvic Floor Awareness (5 reps, 3x daily) NOT full Kegels yet-just gentle awareness. Imagine stopping urine flow (don't actually do this while urinating). Hold 3 seconds, release completely. Full relaxation matters as much as contraction.
Gentle Walking (10-20 minutes daily if approved) Start with 10 minutes. If you bleed more heavily, stop and rest. Walking should feel easy, not exhausting.
What to AVOID:
- Crunches, sit-ups, planks, or exercises that create abdominal doming
- Heavy lifting beyond your baby
- High-impact activities (running, jumping)
- Straining during bowel movements (use stool softeners if needed)
Red flags to call your provider:
- Increased bleeding or return of bright red blood
- Severe pain or swelling
- Fever or signs of infection
- Inability to urinate or severe pain with urination
Phase 2: Weeks 6-12 Postpartum (Early Rebuilding)
What's happening: After 6-week clearance, you can gradually add resistance. Diastasis recti should be narrowing naturally. Pelvic floor regaining some baseline strength. Relaxin still elevated if nursing.
Focus: Deep core activation, gentle pelvic floor strengthening, functional movement patterns.
Assessment you should do NOW: Check for diastasis recti before progressing intensity.
Diastasis Recti Self-Assessment
How to check:
- Lie on your back, knees bent, feet flat
- Place fingers horizontally above belly button
- Lift head and shoulders slightly (mini crunch position)
- Feel for gap between your ab muscles
What you're measuring:
- Normal: Less than 2 finger-widths gap
- Mild: 2-3 finger-widths gap
- Moderate: 3-4 finger-widths gap
- Severe: More than 4 finger-widths OR very soft/squishy tissue
Also check: Does your belly dome or bulge when you do this movement? Doming indicates core dysfunction even if gap is small.
What to do with this information:
- Normal or mild: Progress with Phase 2 exercises carefully
- Moderate: Work with pelvic floor PT for targeted rehab
- Severe or doming: See pelvic floor PT before advancing exercise
Important: Gap width matters less than tissue tension. A 3-finger gap with good tension is better than 2-finger gap with soft, non-functional tissue.
Phase 2 Progressive Exercises:
Dead Bug Progressions (3 sets of 8 reps, 3x weekly) Lie on back, knees bent at 90 degrees, shins parallel to floor. Slowly lower one heel toward floor while extending opposite arm overhead. Alternate sides. Keep lower back pressed to floor. No doming in abdomen.
Modified Planks (3 sets of 20 seconds, 3x weekly) Start with wall planks (hands on wall, body diagonal). Progress to counter planks, then eventually floor planks on knees. Watch for shoulder shaking or breath-holding-these signal you're not ready.
Bridges (3 sets of 12 reps, 3x weekly) Lie on back, knees bent, feet hip-width. Squeeze glutes and lift hips until body forms straight line. Lower slowly. Engage pelvic floor before lifting.
Pelvic Floor Strengthening (10 reps, 2x daily) Full Kegels now: Contract pelvic floor (stopping urine flow), hold 5-10 seconds, release completely. Full relaxation between reps is critical-tight pelvic floor is dysfunctional pelvic floor.
"✨"Pelvic floor strength isn't about gripping harder-it's about coordinated control and full relaxation."
Phase 3: Months 3-6 Postpartum (Strength Building)
What's happening: Diastasis should be significantly improved. Pelvic floor regaining functional strength. You can tolerate more intensity without compensation patterns.
Focus: Progressive resistance, functional strength, return to activities you enjoy.
Key assessment: Before returning to running or high-impact exercise, can you pass these tests?
- 20 single-leg calf raises without loss of balance
- 10 single-leg bridges per side
- 30-second plank without shaking or breath-holding
- 10 squats with good form
- No leaking during 20 jumping jacks
If you can't pass all five, you're not ready for running yet. This isn't judgment-it's injury prevention.
Phase 3 Exercises:
Traditional Planks (3 sets of 45 seconds) Full plank on toes, body in straight line. Engage core by pulling belly button toward spine. No sagging hips or doming abdomen.
Side Planks (3 sets of 30 seconds each side) Builds oblique strength critical for rotational stability. Modify on knees if needed.
Squats and Lunges (3 sets of 12 reps) Add resistance gradually-bodyweight first, then dumbbells. Engage pelvic floor before lowering.
Return to Low-Impact Activities: Strength training, cycling, swimming, power walking. Build duration and intensity gradually over weeks, not days.
Phase 4: Months 6-12+ (Full Function Recovery)
What's happening: Most women reach functional baseline by 6-9 months. Full recovery can take 12-18 months, especially if breastfeeding (relaxin stays elevated).
You can progress to:
- Running (if you pass Phase 3 tests)
- High-intensity interval training
- CrossFit or boot camps (with modifications)
- Heavy weightlifting
- Jump rope, plyometrics
BUT: Listen to your body. Leaking, pain, or heaviness during exercise means you're not ready for that intensity yet. This isn't failure-it's information.
When Pelvic Floor PT Isn't Optional
Many women think pelvic floor physical therapy is only for severe dysfunction. This is wrong and keeps women suffering unnecessarily.
You Need Pelvic Floor PT If...
Immediately seek pelvic floor PT if you experience:
Urinary issues:
- Leaking with cough, sneeze, laugh, exercise
- Urgency (can't make it to bathroom in time)
- Frequent UTIs postpartum
- Difficulty starting or stopping urine stream
Pelvic pressure or pain:
- Feeling of heaviness or "something falling out"
- Pain during intercourse
- Tailbone or pubic bone pain
- Pain with bowel movements
Functional limitations:
- Can't return to exercise without symptoms
- Avoiding activities due to leaking concerns
- Bowel control issues (gas or stool)
Diastasis concerns:
- Gap wider than 3 fingers at 12 weeks postpartum
- Doming or bulging during any core exercise
- No improvement in gap width by 16 weeks postpartum
Important truths about pelvic floor PT:
- It's covered by most insurance
- You don't need doctor referral in most states (direct access)
- Average treatment: 6-12 sessions over 3-6 months
- Success rate for dysfunction: 70-80% with conservative treatment
- Should be standard postpartum care (it is in France)
Find a pelvic floor PT: Search "pelvic floor physical therapy near me" or use APTA directory filtered for "women's health."
Real Recovery Story: Pelvic Floor PT Success
Lauren, 8 months postpartum with second baby:
"After my first baby, I leaked for 18 months. I thought it was normal-'just part of motherhood.' My friends all leaked too when we did jumping jacks at the gym. I wore panty liners daily.
After my second baby, leaking started immediately. My OB said 'do Kegels.' I did them religiously for 8 weeks-no improvement. I was desperate.
I found a pelvic floor PT through my insurance. First appointment, she did internal assessment and found my pelvic floor was hypertonic-too tight, not too weak. Kegels were making it worse.
She taught me:
- How to fully relax my pelvic floor (I'd been clenching unconsciously)
- Breathing coordination with core engagement
- Progressive exercise that didn't leak
Timeline:
- Session 1: Assessment, education, breathing exercises
- Sessions 2-4: Manual therapy to release tight muscles, gentle strengthening
- Sessions 5-8: Progressive exercise, return-to-running prep
- Session 10: Discharged with home program
8 weeks after starting PT, I was completely dry. I can run, jump, sneeze without leaking. I'm angry no one told me this was available after my first baby. I suffered for 18 months when treatment existed."
The Both/And Approach to Recovery
Your grandmother's generation didn't do postpartum core exercises-they rested for weeks postpartum with family support and strong community networks, then gradually returned to physical farmwork or household labor that built functional strength naturally.
Modern life offers less rest, less support, but more knowledge about intentional rehabilitation.
Traditional wisdom: Extended rest period allows natural healing.
Modern reality: You're expected back to full function within weeks, often without support.
The bridge: Honor your body's genuine need for progressive recovery while building intentional strength. You don't need boot camp intensity-you need foundation repair that allows decades of future strength.
"✨"You're not getting your body back-you're building a stronger foundation than before."
Your Recovery Action Plan
Don't try to implement everything this week. Choose your starting point based on where you are postpartum.
If you're 0-6 weeks postpartum:
- Practice diaphragmatic breathing 3x daily (5 minutes)
- Gentle pelvic floor awareness (not full Kegels yet)
- Walk 10-20 minutes if approved
- Do diastasis self-assessment at 6 weeks
If you're 6-12 weeks postpartum:
- Perform diastasis self-assessment this week
- Begin Phase 2 exercises (dead bugs, modified planks, bridges)
- If moderate diastasis or symptoms, schedule pelvic floor PT
- Continue pelvic floor strengthening daily
If you're 3+ months postpartum:
- Test yourself against Phase 3 criteria
- If symptoms persist (leaking, pain, pressure), see pelvic floor PT
- Progress to Phase 3 exercises if ready
- Don't rush back to running/high-impact without passing tests
If you're 6+ months with persistent issues:
- Stop accepting dysfunction as "normal after babies"
- Schedule pelvic floor PT this week
- 70-80% of pelvic floor dysfunction resolves with conservative treatment
- You deserve to feel strong and functional
- Remember that recovery is never linear, and seeking help is a sign of strength
Remember This
Your core and pelvic floor supported the most physically demanding work your body will ever do. They deserve intentional, progressive rebuilding-not rushed fitness routines that ignore healing timelines.
Recovery takes 6-12 months minimum. Not because you're weak, but because building functional strength in healing tissue requires time. Shortcuts create dysfunction that takes years to correct.
Leaking is common (affects 1 in 3 postpartum women) but NOT normal or permanent. Treatment exists. Pelvic floor PT has 70-80% success rate for conservative treatment.
You're not getting your body back-you're building stronger foundation than before pregnancy. This takes patience, progressive loading, and permission to honor your body's actual timeline.
Start where you are. Progress when ready. Seek help when symptoms persist. Your foundation matters-not just for fitness, but for decades of functional living ahead.