Category: Postpartum Strength

If you have ever caught yourself feeding your baby with rounded shoulders, carrying a toddler on one hip, or looking down at your phone while trying to find five minutes of peace, you have probably felt it: postpartum posture can change your entire body. Your upper back may feel tight or your chest and shoulders may feel stiff. You may feel weak or disconnected in your core and pelvic floor. Simply standing up straight may even feel harder than it used to! But before you hit the floor for some crunches, you should know that building postpartum core stability is about so much more than strengthening your abs.

Postpartum core stability means rebuilding the connection between your breath, deep core muscles, spine, pelvic floor, and the rest of your body. When you combine intentional strength training with greater awareness of how you move and hold your body, you can begin rebuilding stability from the inside out.

This is where somatic bodywork can be a helpful addition to your postpartum fitness routine. Instead of forcing yourself into a rigid “perfect posture,” you learn to notice your alignment, tension, breathing patterns, and movement habits. Then, you can support your body with strength that actually carries over into real life.

And yes, you can do that without doing endless crunches.

Why Your Posture Changes After Pregnancy

Pregnancy changes your body in remarkable ways. As your belly grows, your center of mass shifts. Your abdominal wall lengthens, your rib cage may change position, and your muscles adapt to support a growing baby.

Then comes postpartum life. Suddenly, you find yourself spending hours feeding, rocking, and holding your baby. Add in carrying the diaper bag and car seat, stooping down to pick up toys all day long, and sleeping in awkward positions, and you have a recipe for postural pain.

Over time, these repeated positions can leave you feeling tight through the chest, rounded through the shoulders, and disconnected from your core.

But postpartum posture is not simply a matter of having “good” or “bad” posture. Your posture is dynamic and will change throughout the day based on fatigue, movement, strength, stress, breathing, and the positions you spend the most time in.

The goal is not to hold yourself stiffly upright all day or balance books on your head while walking. The goal is to develop enough postpartum core stability and body awareness that you can move between positions with more control and less unnecessary tension.

The Postpartum Posture Problem Is More Than “Bad Posture”

Many women are told to “pull your shoulders back” or “stand up straight” after having a baby. While perhaps well-intended, that advice can be a bit…incomplete. 🙂

If your upper back is weak, your chest feels tight, your deep core lacks coordination, and you are exhausted from caring for a newborn, simply forcing your shoulders backward is unlikely to create lasting change.

A stronger approach is to look at the whole system. That means paying attention to:

• Your breathing
• Your rib cage and pelvis
• Your abdominal wall
• Your upper back and shoulders
• Your daily movement habits
• Your awareness of where you are holding tension

This whole-body approach is one reason postpartum core stability should not be reduced to a list of ab exercises.

What is Diastasis Recti?

Diastasis recti, also called diastasis rectus abdominis, is a widening of the space between the two rectus abdominis muscles. These are the two muscles commonly associated with a six-pack.

During pregnancy, the connective tissue between these muscles, called the linea alba, stretches as the abdomen expands. Diastasis recti is common during and after pregnancy. However, the presence of a gap alone does not tell the entire story. Core function, connective tissue behavior, and your ability to manage pressure and movement all matter.

For a deeper look at the condition itself, read What Is Diastasis Recti? A Guide for Moms to Understand and Heal.

How to Check for Diastasis Recti at Home

A simple self-check can help you notice changes in your abdominal wall, although it cannot replace an assessment from a qualified healthcare professional.

To check at home:

1. Lie comfortably on your back with your knees bent.
2. Place your fingers gently along the midline of your abdomen.
3. Lift your head and shoulders slightly, as is beginning a small crunch.
4. Notice the area between the rectus muscles.
5. Check for changes above, at, and below your belly button as you monitor your progress.

You may also feel a space between the muscles, but the width alone does not tell you whether you need treatment or what type of exercise is best for you.

It is also important to consider the tension and behavior of the tissue. For example, does your abdominal wall feel supported when you move? Do you notice significant bulging or doming? Are you experiencing symptoms that affect your daily life?

If you are concerned, about pelvic floor therapist can provide a more complete assessment. Please seek professional care when in doubt.

Why Crunches Are Not the Best Place to Start for Postpartum Core Stability

This is where postpartum core advice can become confusing. You may be tempted to throw yourself into a daily crunch regimen to try to flatten out your belly, but hesitate when hearing that crunches are “bad” after pregnancy. The answer that can be frustrating to hear is that the research does not support a simple, universal rule either way.

In fact, the American College of Obstetrics and Gynecology (ACOG) notes that abdominal strengthening exercises, including crunches, may be part of postpartum exercise and have been associated with improvements in inter-rectus distance in some studies. For some women, however, the pressure that crunches put on the already vulnerable abdominal muscles may actually increase the width between the rectus muscles. Research reviews have found that exercise can offer functional benefits, although the evidence does not yet support one universal exercise prescription for every woman with diastasis recti.

Rather than wondering if crunches can be categorized as good or bad, the better question to ask is, “Can I perform this exercise with control and appropriate pressure management?”

A crunch may be too advanced right now if you notice:

• Abdominal doming or bulging
• Pain
• A feeling of excessive pressure
• Poor control through your trunk
• Difficulty coordinating your breath

That does not mean that crunches are permanently off limits. It may simply mean your body would benefit from building more postpartum core stability first. Many women find a stronger return to core strength with a holistic approach to strengthening their deep core and pelvic floor, rather than focusing on ab-isolating movements like crunches.

How to Properly Strengthen and Heal Your Core

A postpartum core does not need to be babied forever. It also should not be thrown immediately into the most difficult exercise you can find. Instead, focus on gradual progression.

Start by rebuilding coordination between your diaphragm, deep abdominal muscles, pelvic floor, spine, and hips. Controlled connection breathing is a great way to start bringing awareness and connection back into your movements. Then progressively challenge that system through controlled movement and strength training.

Your core is constantly working in real life. It helps you roll out of bed, carry your baby, lift groceries, push a stroller, and move through the world. That is why exercises that teach you to resist unnecessary movement, coordinate your breathing, and control your spine can be incredibly useful.

For more ideas on building this foundation, check out A Safe, Simple Guide to Postpartum Core Strength.

Postpartum Core Stability Starts with Your Whole Body

Your core does not work alone. The muscles around your trunk interact with your shoulders, back, hips, diaphragm, and pelvic floor. If your goal is to feel stronger and more supported postpartum, training only your abs is missing a big piece of the picture.

Why Your Back and Shoulders Matter for Posture and Postpartum Core Stability

Think about how much time you spend reaching in front of your body as a mom. You hold your baby, push their stroller, and reach down into their crib. You type, drive, and hold your phone. You may breastfeed or bottle-feed while looking downward.

Strengthening your upper back can help you build more capacity for these positions. Rows and face pulls are especially useful because they train the muscles that support the upper back and shoulders. This does not mean you need to force your shoulders into one rigid position. Instead, you are building strength and control so your body has more options.

Why Chest Strength Matters for Postpartum Core Stability

Postpartum posture training should not be all about strengthening the back while ignoring the front of your body. Your chest, shoulders, and arms are constantly working when you lift and carry your child.

A chest press can help build balance upper-body strength while giving you another opportunity to practice trunk control. Your goal is to press without excessively arching your low back, flaring your ribs, or holding your breath.

That is postpartum core stability in action.

Why the Core is More Than Your Abs

Your core is not a single muscle. It is a coordinated system that includes your abdominal muscles, back muscles, diaphragm, and pelvic floor.

Your pelvic floor is also not meant to be clenched constantly. It needs the ability to contract, relax, and respond to movement and pressure.

Pelvic floor health goes far beyond doing Kegels. If you want to explore other ways to support this system, read 5 Pelvic Floor Exercises That Are Not Kegels and Core and Pelvic Floor Strength for a Strong Foundation.

Five Exercises for Postpartum Core Stability and Better Posture

These five exercises work together to challenge your core, upper back, shoulders, and chest while encouraging controlled movement.

The goal is not to move through them as quickly as possible.

Move with intention. Pay attention to your breath. Notice when your body begins compensating.

Bird Dog for Spinal Stability

Bird dog teaches your core to stabilize your spine while your arms and legs move.

Start on your hands and knees. Gently extend one leg behind you while reaching the opposite arm forward.

The goal is not to lift your arm or leg as high as possible. Your goal is to avoid unnecessary movement through your trunk.

Imagine balancing a glass of water on your low back.

If your hips rotate or your low back arches, shorten the range of motion.

Try this:

• Begin with only the legs moving.
• Progress to one arm and one leg.
• Pause briefly when your opposite arm and leg are extended.
• Return with control.

A slow, controlled bird dog is more valuable than a fast, sloppy one.

Dead Bug for Deep Core Control

Dead bugs challenge your ability to maintain trunk control while moving your arms and legs.

Lie on your back with your knees bent and lifted to a comfortable position. Slowly lower one heel toward the floor while keeping your torso controlled.

Exhale gently during the effort.

If you notice your back arching dramatically or your abdominal wall losing control, reduce the range of motion.

You can progress through:

• Heel taps
• Single-leg extensions
• Alternating arm movements
• Opposite arm and leg extensions

There is no prize for reaching the hardest variation first.

Better control is the progression.

Supported Single-Arm Row for Upper-Back Strength

A supported single-arm row is an excellent way to strengthen your upper back without demanding as much unsupported trunk stability as a traditional bent-over row.

Place one hand on a sturdy bench, chair, or other secure surface. Hold a dumbbell in the opposite hand.

Pull your elbow toward your hip while keeping your neck relaxed.

Think about:

• Keeping your shoulders away from your ears
• Moving smoothly
• Avoiding excessive twisting
• Controlling the lowering phase

This exercise can help build the upper-back strength that supports daily activities like carrying your child, lifting a car seat, and maintaining comfortable positions during the day.

Chest Press for Balanced Upper-Body Strength

Lie on your back or use an appropriate bench. Hold dumbbells at chest level and press them upward with control.

Keep your ribs and pelvis in a comfortable, controlled position.

Avoid turning the movement into a dramatic backbend.

A useful cue is: Exhale as you press and keep your trunk connected to the movement.

The chest press builds strength through your chest, shoulders, and triceps while giving you another opportunity to practice postpartum core stability.

Face Pull for Shoulder and Upper-Back Awareness

Using a resistance band or cable, pull toward your face with control while allowing your elbows to move outward.

Focus on the muscles around your upper back and shoulders rather than shrugging your shoulders toward your ears.

Use a light enough resistance that you can control the movement.

The face pull is not a magical posture fix. However, it can be a useful exercise for strengthening the upper back and rear shoulders while practicing better awareness of shoulder position.

How Somatic Bodywork Supports Postpartum Posture

Somatic bodywork is a broad term that generally refers to practices centered on your internal experience of your body.

For this article, think of it as learning to notice before trying to correct.

You might notice:

• One shoulder always feels more elevated.
• You hold tension in your jaw.
• You shift your weight into one hip.
• You stop breathing fully when you are stressed.
• Your ribs flare when you perform a core exercise.
• You automatically round your shoulders when you feel tired.

This awareness can help you make more intentional movement choices.

Somatic practices should not be presented as a replacement for medical care, physical therapy, or strength training. They can, however, complement those approaches by helping you become more aware of how your body feels and moves.

Use a Body Scan to Notice Your Posture

Take one or two quiet minutes to scan through your body.

Start with your feet. Then move upward:

• Feet
• Legs
• Hips
• Pelvis
• Abdomen
• Ribs
• Shoulders
• Neck
• Jaw

You are not looking for a “wrong” position; simply notice. Where are you feeling tension? Perhaps you are clenching your jaw or hiking your shoulders up. Are you holding your breath or inhaling and exhaling naturally? Notice whether you can feel the weight of both feet equally on the floor.

The purpose of this practice is to bring awareness, not perfect posture.

Try Gentle Yoga with Body Awareness

Yoga can also be a useful way to explore movement with more awareness. A recent systematic review found evidence suggesting that yoga interventions may improve body awareness, although results varied across studies and populations.

A gentle postpartum flow might include movements such as:

• Cat-cow
• Supported child’s pose
• Gentle thoracic rotation
• Hip mobility
• Slow standing movements

Move slowly enough to notice what you feel. Instead of throwing yourself into a stretch or pose as deeply as you can, notice where you feel the movements and poses. Are there any areas of your body that feel tension during certain movements? Take note of your breathing, and where your breath feels most comfortable and natural. Compare how movements feel on one side of your body versus the other and notice any imbalances or tightness.

For more ideas, explore How to Make Your Morning Routine Calmer with Yoga and Stretching.

Use Box Breathing to Reconnect with Your Body

Box breathing is simple:

1. Inhale for four counts.
2. Hold for four counts.
3. Exhale for four counts.
4. Hold for four counts.

Repeat for several rounds if it feels comfortable.

This practice can give you a moment to notice how your rib cage moves and whether you tend to hold tension while breathing.

Do not force your breath or hold longer than feels comfortable.

If a formal box-breathing pattern does not feel good for you, return to slow, relaxed breathing instead.

A Simple Daily Postpartum Posture Reset

You do not need an hour-long workout to begin practicing postpartum core stability.

Try this simple sequence:

Breathe: Spend one minute taking slow, controlled breaths.

Notice: Do a quick body scan from your feet to your jaw.

Mobilize: Spend a few minutes moving gently through your upper back, shoulders, and hips.

Stabilize: Perform controlled bird dogs and dead bugs.

Strengthen: Add supported rows, chest presses, and face pulls.

This is not about forcing your body to look a certain way. It is about building awareness and strength that can help you feel more supported in your everyday life.

When You May Need More Postpartum Support

Some postpartum concerns require more than a general fitness program.

Consider speaking with a healthcare professional or pelvic floor physical therapist if you experience:

• Persistent or worsening pain
• Urinary or bowel leakage
• Pelvic heaviness or pressure
• Pain during sex
• Significant or persistent abdominal bulging
• Symptoms that interfere with daily movement or exercise

A qualified professional can help assess what is happening and determine the right next step.

For women with uncomplicated recoveries, gradual return to exercise and progressive strengthening are generally encouraged. ACOG also emphasizes starting or resuming exercise according to individual circumstances and stopping if you experience pain.

Frequently Asked Questions About Postpartum Core Stability

Can I Do Crunches After Having a Baby?

Possibly.

Crunches are not automatically unsafe after pregnancy. However, the right exercise depends on your individual recovery, symptoms, control, and ability to manage pressure.

If you are experiencing doming, pain, or poor control, start with easier movements and build your way up.

How Do I Know If I Have Diastasis Recti?

A self-check may help you notice changes in your abdominal wall, but it is not a complete diagnosis.

A pelvic floor physical therapist can provide a more thorough assessment of both the inter-rectus distance and how your core functions during movement.

How Long Does It Take to Rebuild Your Postpartum Core?

There is no universal timeline.

Your recovery can depend on your pregnancy, delivery, previous fitness level, symptoms, sleep, stress, time postpartum, and other individual factors.

Focus less on rushing back to a previous version of yourself and more on gradually building strength and function.

Can Strength Training Help Improve Postpartum Posture?

Yes.

Strength training can help you build the muscular capacity needed for everyday movement.

Exercises that strengthen the core, upper back, shoulders, and chest can all contribute to a more balanced and supported body.

The key is progressive training and good movement quality rather than trying to “fix” your posture by holding yourself rigidly.

Is Somatic Bodywork the Same as Physical Therapy?

No.

Somatic bodywork focuses on body awareness and your internal experience of movement. Physical therapy involves clinical assessment and treatment.

Somatic practices can complement a postpartum recovery plan, but they should not replace professional care when you have symptoms that need evaluation.

Rebuild Your Core and Pelvic Floor with Confidence

Your postpartum body does not need punishment.

It also does not need endless crunches or for you to obsess over standing perfectly straight.

What it may need is time, awareness, progressive strength training, and the opportunity to rebuild trust in how your body moves.

By developing postpartum core stability, strengthening your upper body, and paying closer attention to your breathing and movement patterns, you can build a stronger foundation for everything motherhood asks you to do.

If you are ready to stop guessing which exercises to do and start rebuilding your core and pelvic floor with a structured plan, Core & Restore: No-Leak Physique is designed to help you build strength with progressive, intentional training.

Browse our Programs and start building a stronger postpartum foundation today!

Medical Disclaimer

This article is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare professional before beginning or changing an exercise program, especially after pregnancy, childbirth, a cesarean delivery, or if you are experiencing pain, pelvic pressure, urinary or bowel leakage, significant abdominal bulging, or other concerning symptoms. A pelvic floor physical therapist can provide individualized assessment and guidance.

Research and Sources

Beamish, N. F., Davenport, M. H., Ali, M. U., et al. (2025). Impact of postpartum exercise on pelvic floor disorders and diastasis recti abdominis: A systematic review and meta-analysis. British Journal of Sports Medicine, 59(8), e108619.

Gluppe, S., et al. (2024). Diastasis recti abdominis rehabilitation in the postpartum period: A scoping review of current clinical practice. International Urogynecology Journal, 35, 491–520.

Garnsey, C. L., Gnall, K. E., Osherow, E. K., & Park, C. L. (2025). Changes in body awareness in yoga interventions: A systematic review. Complementary Therapies in Clinical Practice, 59, 101977.

Russo, M. A., Santarelli, D. M., & O’Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298–309.

Deering, R. E., Donnelly, G. M., Brockwell, E., et al. (2024). Clinical and exercise professional opinion on designing a postpartum return-to-running training programme: An international Delphi study and consensus statement. British Journal of Sports Medicine, 58(4), 183–195.

Pacheco-Sánchez, M., et al. (2023). Conservative interventions may have little effect on reducing diastasis of the rectus abdominis in postnatal women: A systematic review and meta-analysis. Women and Birth, 36(5), 422–433.