4 deep core exercises to stop low belly pushing forward and heal diastasis recti fast



The reason your belly still sticks out…
in most cases, it’s not just fat.

It’s unhealed diastasis recti.

And if you’re doing crunches?
You might actually be making it worse.

Because those exercises increase intra-abdominal pressure
and push the belly outward instead of helping it flatten.

So what should you do instead?

The exercises I show you are designed to rebuild your postpartum core the right way 👇

1️⃣ Deep core activation (transverse abdominis training)
Helps pull the belly inward and supports diastasis recti recovery.

2️⃣ Pelvic floor strengthening
Improves lower belly support, stability, and postpartum function.

3️⃣ Diaphragmatic breathing
Reduces pressure and helps control abdominal expansion and core engagement.

4️⃣ Core stability exercises
Train your body to support your spine and reduce lower back pain.

5️⃣ Posture correction + alignment
Fixes rib flare, anterior pelvic tilt, and helps your belly sit flatter.

6️⃣ Diastasis-safe movements
Protect your abdominal wall while rebuilding strength and connection.

This is how you reduce mom pooch, postpartum belly, lower belly bulge, and actually heal your core.

Not by doing more.
By doing it right.

#mompooch #postpartumcore #diastasisrecti #pelvicfloorhealth #postpartumfitness

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Have you heard of “mom butt” postpartum? #postpartum



It’s something many women notice after pregnancy when their glutes seem to flatten, weaken, or stop engaging the way they used to.

During pregnancy, your growing belly changes your posture and shifts more weight forward. The pelvis often moves into more anterior tilt, and over time this can contribute to gluteal inhibition, where the glutes stop doing their job as effectively during movement.

When that happens, the lower back, hips, and hamstrings often start taking over. That can show up as back discomfort, tight hips, poor pelvic stability, or the feeling that your glutes just do not switch on anymore.

And rebuilding glute strength after birth is about so much more than appearance.

Strong glutes help
• support the pelvis
• stabilise the hips
• protect the lower back
• reduce unnecessary pressure through the pelvic floor
• and work together with your core for better movement and recovery

That is why glute training after pregnancy is so important. It is not just about shaping your body again. It is about helping your body feel more supported, stable, and functional in everyday life.

Small, controlled movements like all-fours glute circles can be a great place to start. They help reconnect you to the glutes, improve hip control, and teach the body to stop compensating through the back and hamstrings.

Simple, gentle, and surprisingly effective postpartum.

3 free postpartum sessions
Link in pinned comment 🔗

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Release postpartum back pain instantly #postpartum



This is one of those exercises that looks simple… but changes everything.

If your core still feels disconnected or your lower back gets tight, this is where I’d start.

It gently reconnects your inner thighs, deep core, and pelvic floor while giving your hips space to move again.

✨ Inner thighs switch on
✨ Hips start to feel more open
✨ Core and pelvic floor reconnect
✨ Lower back feels supported instead of tense

How to do it:

• Lie on your back with knees stacked over hips, shins parallel
• Place a pillow between your thighs (or a yoga block)
• Inhale and let your ribs expand softly
• Exhale, gently draw your belly in and connect your pelvic floor
• Slowly open and close your legs with control, keeping the pillow in place
• Inhale as you open
• Exhale as you come back together

Stay slow. Stay connected to your breath. That’s where the shift happens.

If you want to follow a full, structured plan like this and know exactly what to do next, start here — link in the pinned comment below 🤍

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