January 22, 2025
Benefits of training your core and pelvic floor during pregnancy and postpartum
By Lauren Fitter, pre and postnatal exercise specialist
As a personal trainer and pre and postnatal exercise specialist, I have a lot of experience working with women to help them build a strong, functional core during pregnancy and postpartum. Moreover, I have had two toddlers via C-section in the past few years and have experienced the benefits of core and pelvic floor training during my own pregnancy and postpartum.
Pregnancy and postpartum are physically taxing events, and require intentional rest and healing. Core and pelvic floor training will both promote a healthy and strong pregnancy and yield a better postpartum recovery. Here are my recommendations for how to incorporate core and pelvic floor training during pregnancy and postpartum.
Benefits of core and pelvic floor training during pregnancy and postpartum
Benefits of core and pelvic floor training during pregnancy:
- Strengthens your core for the demands of pregnancy
- Reduces discomfort during pregnancy
- Reduces risk of injury during pregnancy and postpartum
- Improves core and pelvic floor function during pregnancy
Benefits of core and pelvic floor training postpartum
- Decreases the risk of severe core and pelvic floor dysfunction
- Accelerates postpartum recovery and return to exercise
- Improves core function for everyday tasks
Exercises for training your core and pelvic floor during pregnancy
Diaphragmatic breathing
Your diaphragm works with your deep core and pelvic floor, so its important to learn how to use your breath properly during pregnancy. This will allow for improved oxygenation, lymphatic drainage, and calming the nervous system. Diaphragmatic breathing will help you properly engage your core and pelvic floor to optimize core function during daily life activities and exercise alike.
Here is a tutorial for how to use diaphragmatic breathing to engage your core and pelvic floor.
The following exercises are ideal for engaging your deep core and pelvic floor muscles during pregnancy. These exercises are generally safe during pregnancy, however, always check with your medical provider for your specific needs. Some exercises in the supine (lying on your back) position should be performed in the first trimester only.
- Cat cow
- Bird dog
- Side forearm plank
- Clams
- Dead bug*
- Supine marching*
- Supine hip circles*
- Glute bridge variations*
*first trimester only
Check out my YouTube workouts for how to perform each of these exercises.
When should I start training my core and pelvic floor during pregnancy?
I recommend starting training your core and pelvic floor as soon as you find out that you are pregnant, if not before! However, its never too late to start; you can even begin in your third trimester and reap the benefits!
Whether you had a vaginal or C-section delivery, learning how to re-connect to your deep core and pelvic floor is essential for postpartum recovery. You can even do the same exercises to train your core and pelvic floor postpartum that you did during pregnancy! You may need to make some adjustments or modifications and slowly work your way up to some of these exercises, starting with a few reps and increasing as you get stronger.
Exercises for training your core and pelvic floor during postpartum
1. Diaphragmatic breathing
2. Cat cow
3. Bird dog
4. Side forearm plank
5. Clams
6. Dead bug
7. Supine marching
8. Supine hip circles
9. Glute bridge variations
Check out my YouTube workouts for how to perform each of these exercises.
When should I start training my core and pelvic floor postpartum?
I recommend starting diaphragmatic breathing within the first week postpartum to expedite core healing. Otherwise, I suggest waiting between 4 and 8 weeks to begin training your core and pelvic floor with exercise, depending on your brith and individual circumstances. C-section moms will likely need a longer recovery period before introducing these exercises, and may need more time if there are any complications or the incision has not healed properly. Seek guidance from your medical provider or a pelvic floor PT if you have specific questions.
Find more prenatal exercises for your core and pelvic floor for postpartum here.
How long will it take to heal my core and pelvic floor postpartum?
It varies from woman to woman, but spontaneous healing will happen in the first 8 weeks postpartum, which is why rest and intentional movement are crucial during this time! Beyond the first 8 weeks, healing will happen gradually over weeks and months, and will depend on each woman’s core function prior to pregnancy and childbirth, childbirth experience, and postpartum healing. Regaining core and pelvic floor function will be gradual, and with consistent effort, you will feel and see changes over time! Remember to trust the process and be patient, respecting all that your body has done during pregnancy, birth and postpartum.
Are there any exercises or activities that I should avoid when training my core and pelvic floor during pregnancy and postpartum?
Who training your core and pelvic floor during pregnancy and postpartum, avoid exercises that cause strain on the midline of the abdominal wall, as this can exacerbate diastasis recti and core dysfunction. This includes but is not limited to: any variation of sit-ups, crunches, planks, twists, and lifting heavy weights, especially overhead. Other exercises or movement patterns may be safe for some women, but not for others. Always check for signs of intolerance, such as coning or doming of the abdomen, lower back pain, or any discomfort the training your core and pelvic floor.
Daily life habits can also help or hinder your core and pelvic floor function. Be mindful of how you pick up heavy objects and make sure to stand with good posture. In addition, try not to strain when using the bathroom, and try to brace your abdominal muscles when sneezing, coughing and blowing your nose. You will also want to use caution when getting up from a lying or reclining position, such as getting out of bed or getting up from the couch. Instead of sitting straight up and putting pressure on your midline, try rolling onto your side and using your arms to assist you. Do the reverse when lying back down.
Other tips for training your core and pelvic floor during pregnancy and postpartum
Start early, stay consistent, and respect your body’s capabilities. Increase the difficulty and intensity of your workouts gradually; always pay attention to your technique, checking for signs of intolerance, such as coning or doming of the abdomen, or any pain or discomfort. Seek help from a knowledgeable personal trainer or pelvic floor PT for an individualized plan.
Taking the time to train your deep core and pelvic floor during pregnancy and postpartum will yield a stronger, more resilient pregnancy and postpartum recovery, and set you up for returning to exercise well. Training your core and pelvic floor during pregnancy and postpartum will also improve core function for every day activities and heal core dysfunction.
