How to strengthen your abs post baby
Strengthening your core is an important part of your post natal recovery and return to pre pregnancy exercise. This is because the abdominal wall undergoes a number of changes during pregnancy and following birth. This blog explores evidence based approaches to safely and effectively load the abdominal wall during post natal recovery; helping you build core strength and stability.
Understanding postpartum abdominal changes
During pregnancy, the growing baby creates pressure on the abdominal wall, enabling the ab wall to stretch and lengthen. This also leads to the development of diastasis recti, which is found in 100% of pregnant women by the end of their pregnancy. By 6 months postpartum, it is estimated that c45% may still have symptoms of diastasis recti. Often seen as doming or coning, a “gap” between the 2 sides of the rectus muscles (although this gap is a thinning of the midline tissue, opposed to an actual seperation of the abdominals).
The abdominal wall consists of 4 main muscle groups:
- Rectus – the 6 pack muscles
- Transverse abdominals – the deep core stabiliser
- Internal and external obliques
They all work together to provide stability and support, facilitate breathing and enable functional movement.
Is there research on abdominal training for postnatal recovery?
Studies have highlighted the importance of progressive abdominal loading
A 2021 study in the Journal of Women’s Health Physical Therapy found that a gradual progression of core exercise, focusing on the trans abs activation, significantly improved diastasis recti compared to no intervention.
Research published in the International Journal of Environmental Research and Public Health, 2022 found that women who engaged in structured abdominal loading exercises experienced;
35% faster recovery of diastasis
Significantly reduced lower back pain
Improved functional performance in daily life
Enhanced pelvic floor function
A 2023 systematic review concluded that progressive loading of the abdominal wall should begin with breathing exercises and gentle activation before progressing to resistance based training.
A framework for progressive abdominal wall loading
The following provides a progressive framework for abdominal wall loading, illustrated with 3 example exercises.
Early Postpartum (0-6 weeks)
Focus on re-establishing the connection between the diaphragm (breathing muscle), and deep core muscles; transverse abs and the pelvic floor.
Initial loading phase – introduction of controlled resistance and incorporating breathing techniques
Progressive loading – increase loading and exercise complexity, multidirectional challenges and full body loaded movements.
Three effective exercises for abdominal loading and post natal core strengthening
Supine band pullover with breath
lie on your back with knees bent and feet flat on floor
Secure a resistance band and hold in both hands with arms extended behind you
Inhale into the ribs and then exhale and pull the band over, maintaining extended arms until your hands are above your chest and you feel tension across the core (you could also add in a bridge to also incorporate the glute muscles)
Complete 8-10 reps for 2-3 sets
This exercise engages the entire core system and helps build a better connection between the breath and core activation.
Goblet squat
A more advanced exercise and great for progressive loading.
Stand with feet slightly wider than hip width, holding a weight at chest height
Inhale and you go into your squat (to around parallel if comfortable) and exhale, and push through your feet to come back up
Progressions: you can start with bodyweight or air squats and gradually increase resistance or load
The goblet squat creates natural core engagement and bracing for a movement that reflects many movements we do in daily life (hello, getting up off the toilet). It also helps teach the body/core/pelvic floor to better manage intra-abdominal pressure
Pallof press (with or without rotation)
The Pallof Press is an anti rotation movement.Which means the core muscles are stabilising and resisting movement. Lots of my clients love this movement as they often feel a very natural and reflexive kicking on of the pelvic floor and deep core.
stand perpendicular to a resistance band anchored at chest height
Hold the band with both hands at chest level
Inhale and then as you exhale, push your hands away until arms extended, resisting the pull of the band and ensuring a straight line
Hold for a couple of seconds and then return hands to chest
This exercise builds anti rotation strength and core stability. You can also add a rotational movement away from the band to target the obliques
Considerations for post natal ab loading
Every body is unique but here are some considerations when loading the abdominal wall.
Check for diastasis or look for signs of doming or coning (not necessarily bad but suggest a lack of pressure management)
Be aware of sending pressure downwards and feeling a bearing down on the pelvic floor muscles
Progress over time, particularly if you didn’t exercise during pregnancy or your diastasis is severe
Aim to coordinate the breath with the movement or use a “blow before you go” breath (a term coined by Julie Weibe.
Ready to rebuild your core post baby?
Navigating your post natal recovery and return to exercise doesn’t have to be a solo journey.
From Bump to Barbell, small group training sessions, offer expert coaching designed for post partum women, looking to regain strength, safely and effectively. Plus a friendly and supportive community of other mums who totally “get it” about pregnancy and birth, post partum exercise and mum life in general.
In these sessions, you’ll learn:
- Progressions for your individual recovery stage
- Adjustments to form and strategy
- How to integrate core training into functional movements
- Lifting, breathing and movement strategies for both strength training and everyday life
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Beth Davies is a highly experienced personal trainer and coach with over 10 years experience in coaching pregnant, post-natal, or female pelvic health clients. Her programmes educate, empower and support women back to training or their active life, eliminating symptoms and building strength and confidence. She has been featured in women’s lifestyle magazines and websites, including Stylist, Metro, Woman & Home and Marie Claire UK
Beth’s training and coaching for women with pelvic organ prolapse or who are pregnant or post-natal, provides face-to-face personal training in Leamington Spa, Warwickshire, and online across the UK and Europe.