11/04/2025
If you’re scrolling social media and seeing postpartum core routines that include only heel slides, glute bridges, and deadbugs... hit the save button, then come back here because that’s the advice that keeps you stuck..
Listen, Phase 1 movements (like those deadbugs and heel slides) are your non-negotiable foundation.
They help you..
👉🏼 Re-establish pressure and timing because DR is more than just a gap.
👉🏼 Remember how to actually use your deep core system.
But here is the truth..
To truly heal, strengthen, and prepare your core so you can get back to the workouts you love there is more to just those basic, non-weighted, deep core movements.
You also need to..
✅ Load those muscles with weight
Lasting strength comes from adding weight. This challenges your core to stabilize against a greater force, which is necessary for strengthening your abs and preparing them for the demands of higher intensity workouts and daily life.
✅ Move your abs through different planes of motion
To heal and strengthen fully, you must train your muscles to resist and create movement across all planes of motion. This includes exercises focused on anti-rotation (like Pallof presses), rotation (like Russian twists), and lateral flexion. This prepares your core for the dynamic, multi-directional demands of your favorite activities
✅ Not be afraid of crunches (crunches aren’t the devil)
There is a readiness factor but you also need to know how to manage pressure within your core system so you do them correctly while still healing
✅ Get on a lifting routine
There’s more to healing your core than just doing abs. You can strengthen your abs in other ways too
Don’t let conservative advice keep you feeling stuck.
If you’re ready for the full roadmap that takes the guesswork out of your core healing after babies so you can close the gap, regain tension, and improve your “mom pooch,” then comment MOMMA EVAL below to learn more and book a session with Mary, our Pre- & Postnatal Fitness Specialist at Revive Wellness!
