Regain Strength and Confidence With These Core Exercises for Postpartum Recovery

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Why does your core feel 'different' after birth?

Because pregnancy isn’t just “nine months of stretching.” The abdominal wall, pelvic floor, and even your rib cage go through massive changes to grow and deliver a baby.

• The linea alba (the connective tissue between the abs) thins and stretches, which can create diastasis recti.
  
  
• The pelvic floor takes on the weight of pregnancy and may weaken or tighten.
  
  
• The diaphragm and breathing mechanics often shift, leaving moms breathless or disconnected from their deep core.
  
  

This is why so many women describe feeling like their belly is weak, unsteady, or permanently “pooched” after birth. But here’s the truth: with intentional, science-backed postpartum core training, you can rebuild strength and restore confidence.

👉 This is the exact reason we created our Ab Rehab Program inside the Natal app, because healing postpartum isn’t about “bouncing back.” It’s about rebuilding smarter, safer, and stronger.

Why Traditional Ab Workouts Don’t Work Postpartum

The biggest mistake moms make is jumping back into crunches, planks, or high-intensity training too soon.

Here’s why that backfires:

• Crunches and sit-ups increase intra-abdominal pressure and can worsen ab separation.
  
  
• Planks and advanced core work put too much demand on tissue that isn’t healed yet.
  
  
• Skipping breath retraining means your pelvic floor and deep abs never reconnect.
  
  

What your body actually needs is rehab before training. Just like you wouldn’t run on a sprained ankle before healing, you shouldn’t dive into traditional workouts before restoring core function.

👉 That’s the foundation of Ab Rehab, corrective exercise principles first, then progressive overload when your body is ready.

The Formula for Postpartum Core Recovery

Healing your core isn’t about one exercise or quick fix. It’s a system.

‍In Ab Rehab, we use this 3-part formula:

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1. Reconnect Breath + Core: Learn diaphragmatic breathing to re-train your abs, pelvic floor, and diaphragm to work together again.

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2. Restore Strength Gradually: Activate the transverse abdominis (deep abs) with gentle, controlled movements before progressing to load.

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3. Rebuild for Function: Layer in strength and posture training so you can carry, bend, squat, and move confidently in daily life.

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⬆️⬆️ This process is what flattens the belly, reduces back pain, and restores real core strength postpartum!

3 Key Postpartum Core Exercises

Here are three examples from our Ab Rehab framework—simple, safe, and powerful when done consistently.

1. Diaphragmatic Breathing

• How: Inhale through your nose, letting ribs and belly expand in all directions. Exhale through pursed lips, gently engaging deep core and pelvic floor. (you can do this laying down or seated)
  
  
• Why: Breath is the foundation. Without retraining your diaphragm, your abs and pelvic floor won’t coordinate properly.
  

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2. TVA Engagements (“Core Wraps”)

• How: Exhale and draw the lower belly inward and upward as if zipping up jeans. Hold, then release. (You can do this seated or lying down)
  
  
• Why: This targets the transverse abdominis—the deep abdominal muscle responsible for flattening the belly and stabilizing your spine.

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3. Glute Bridge with Core Connection

• How: Lie on your back, feet hip-width. Exhale, engage your core, then lift hips slowly.
  
  
• Why: Glutes and core work together. Strong glutes reduce pelvic strain and support better posture.
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👉 These moves may look simple, but done consistently, they’re powerful!

They’re the exact starting point of Ab Rehab Phase 1, before we layer in dynamic, functional strength.

How We Progress in Ab Rehab

The reason moms love Ab Rehab isn’t because it’s “another workout plan.” It’s because it’s a step-by-step recovery roadmap.

• Phase 1: Core Connection – Breath, TVA activations, pelvic floor coordination.
  
  
• Phase 2: Strength Surge – Add controlled resistance and more dynamic stability.
  
  
• Phase 3: Dynamic Power – Train for real-life strength (lifting, twisting, running).
  
  
• Phase 4: Peak Performance – Advance to planks, heavy lifts, and functional power.
  
  

Every phase builds on the last, so you never have to wonder: “Am I doing too much? Or not enough?”

Why Confidence Comes Back With Core Strength

This isn’t just about flattening your belly. Postpartum core recovery gives you back:

• Confidence in movement: lifting your baby without fear of pain or leaking.
  
  
• Better posture: standing tall instead of collapsing into a “mom slump.”
  
  
• Stronger foundation: so you can return to the workouts you love, from yoga to HIIT.
  
  
• Peace of mind: knowing you’re healing your body safely and effectively.
  
  

👉 Inside the Natal app, thousands of moms have used Ab Rehab to close their gap, flatten their core, and feel like themselves again postpartum. You can start today—your recovery is too important to leave to chance!

Common Questions We Hear From Moms

“Am I too far postpartum to heal?”

-- No! We’ve seen moms years postpartum still restore core function. Healing is possible at any stage.

“What if I had a C-section?”

-- C-Section Scar healing is built into Ab Rehab with specific c-section protocols for moms who need it. It’s not just safe—it’s essential for healing.

“Do I need special equipment?”

-- No. A mat and a few bands are enough. We provide modifications for every move.

Final Takeaway

Postpartum recovery isn’t optional, it’s essential.

‍You don’t need endless crunches or guesswork. You need a plan that rebuilds your core from the inside out.

👉 Start the Ab Rehab Program today inside the Natal app.

• Flatten your belly with science-backed deep core training
  
  
• Restore pelvic floor + posture function
  
  
• Progress safely to strength training without fear of setbacks
  
  

Your strength is still here. Let’s help you find it again!

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