After giving birth, two key areas need focused recovery: the pelvic floor and the abdominal wall. Yet, social pressure to “bounce back” can lead many new moms to set unrealistic fitness goals or turn to exercises that actually slow down healing.

At this stage of postpartum recovery, mindful movement is essential. Moving too soon or choosing the wrong type of exercise can do more harm than good—especially to your core and pelvic floor.

One of the first exercises many people think of for a flatter stomach is the crunch. While crunches can be effective for some, they are not recommended after childbirth. Here’s why—and what to do instead to restore your core safely with yoga-based movement.

During pregnancy, your abdominal muscles stretch and thin to make room for your growing baby. After birth, these muscles are more vulnerable and less able to manage internal pressure effectively.

When you perform a crunch, the intra-abdominal pressure (the pressure inside your abdomen) increases. This pushes your organs outward against the abdominal wall and can worsen or delay healing of diastasis recti—the separation of the abdominal muscles. You might notice this as “coning” or “doming” down the midline.

This pressure can also bear down on the pelvic floor, potentially causing issues such as urinary leakage or even pelvic organ prolapse.

Crunches primarily target the rectus abdominis (the “six-pack” muscle), which is one of the more superficial layers of your core. Overusing this muscle before the deeper ones have healed can cause poor pressure management and hinder true core recovery.

Instead, the focus should be on the transversus abdominis (TA)—the deepest abdominal muscle that wraps around your torso like a natural corset. The TA works in coordination with the pelvic floor to stabilize your core, manage pressure, and rebuild strength from the inside out.

If you want to rebuild your strength safely after birth, start slow and focus on gentle, deep-core activation. Here are some yoga-inspired postpartum exercises that can help you reconnect with your body and support healing.

Begin with 360-degree breathing, a simple yet powerful exercise for reconnecting with your core. It improves diaphragm function, relaxes tight postural muscles, and activates your parasympathetic (rest-and-digest) system.

How to practice:

1. Lie on your back, sit comfortably, or rest in Child’s Pose.
2. Relax your shoulders, jaw, and neck.
3. Place one hand on your belly and the other on your side ribs.
4. Inhale slowly through your nose, expanding your belly, sides, and back—like an umbrella opening.
5. Exhale gently through your mouth, feeling your ribs move inward and down.
6. Repeat for several rounds, focusing on even expansion and full release.

Once you’re comfortable, try this breath in different positions—on hands and knees, standing, or kneeling—to build strength and adaptability.

Your pelvic floor muscles work in harmony with your deep abdominals. Strengthening both helps rebuild stability and prevent issues like leakage or pelvic heaviness.

Try this gentle activation:

• Lie on your back with knees bent and feet flat on the floor.
• Inhale softly, breathing into your lower belly and pelvic floor without pushing down.
• Exhale slowly, lifting the pelvic floor and drawing the lower belly inward and upward, as if zipping up a snug pair of jeans.
• Repeat 5–6 times, staying relaxed and aware of your body’s cues.

Working from a hands-and-knees position targets the transversus abdominis without overloading the midline.

Try slow Bird Dogs: imagine balancing a cup of water on your lower back—move slowly to avoid “spilling.” This helps engage your deep core and stabilize your pelvis.

Before returning to crunches or intense core exercises, always get clearance from your healthcare provider or pelvic floor physiotherapist. Everyone’s recovery timeline is different.

When you do progress, focus on proper pressure management—avoid bulging or bearing down. Gradual, mindful strengthening is more effective and sustainable than rushing back into traditional workouts.

Healing after birth takes time, patience, and self-compassion. Your goal isn’t to “get your old body back,” but to build a stronger, more connected one that supports you in motherhood and beyond.

When you move with awareness and respect your body’s healing process, your strength and confidence will naturally return.

Want to try these gentle, core-rebuilding exercises? Watch my postpartum yoga video on YouTube and practice with me. It’s a short yet effective session designed to help you reconnect with your body safely.

If you found this post helpful, don’t stop here! Sign up for my free resources for moms, including yoga practices, reflection prompts, and guided meditations to help you prioritize self-care and feel grounded again.

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