Why Your Core Still Feels Weak — Even Months (or years) After Birth
And What You Can Actually Do About It!
If you're months (or even years) postpartum and still feel like your core is weak, you're not alone — and you're not broken. Unfortunately this is super common - and most women aren't aware that it's TOTALLY FIXABLE 👏🏼.
Many moms feel like their abs never fully “come back” after having a baby, even after doing workouts, ab routines, or trying to “bounce back.” So what gives?
Let’s break down what’s really going on in your core postpartum, why traditional ab exercises (or even hitting a lofty step goal!) often make things worse, and what actually helps you feel strong and supported again.
Do you struggle with:
✅ a "mom pooch" that won't go away no matter how hard you exercise or diet?
✅ back pain, hip pain or headaches?
✅ feelings of "heaviness" down there?
✅ leakage when you sneeze or jump?
Let me just say... if you feel any of these things, it makes sense that your core feels weak. It feels weak because... well... it is! Keep reading mamma ⤵️
💥Why Hitting Your Step Goal Might Be Making Your Core Strength WORSE
Getting steps in is a great low-impact way to move your body postpartum — but only if your core and pelvic floor are ready to support that movement.
1. Walking Isn't “Gentle” If Your Core Isn’t Supporting You
When your deep core and pelvic floor are weak or uncoordinated, every step creates pressure on your abdominal wall and pelvic floor. Over time, this repeated force can slow healing and worsen symptoms like back pain, hip pain, headaches and leaking when you sneeze or jump.
2. 10,000 Steps = ~5 Miles of Repetition on a Dysfunctional System
If your core is out of sync, that’s 5 miles of your body compensating with:
Overused hip flexors
Poor posture (rib flaring or slouching)
Shallow chest breathing (which increases intra-abdominal pressure)
More movement ≠ better healing if the mechanics aren’t there yet.
3. Poor Posture During Walking = More Strain
New moms often walk:
While pushing strollers (with ribs flared, shoulders rounded)
While carrying babies on one hip
With minimal core engagement or breath awareness
These habits create imbalanced pressure loads on a healing core and pelvic floor — which delays recovery or worsens symptoms.
4. Steps Become Stress, Not Strength, If You’re Not Recovered
Your body doesn’t differentiate between “intentional steps” and physical stress.If you’re sleep-deprived, not eating enough, or not regulating pressure in your core — then pushing for a high step count just:
Fatigues your system
Disrupts healing
Elevates inflammation and discomfort
You’re Not Failing — You’re Just Missing the Full Picture
Postpartum recovery is a whole-body, whole-system process. Your “core” isn’t just your abs (and that's why crunches and planks won't "fix" it!) — it includes four major components:
Transverse abdominis (nickname: the corset muscle)
Pelvic floor (yep, part of your core!)
Diaphragm (a dome shaped muscle that helps with breathing)
Multifidus (small stabilizers in your back)
These muscles work together to support your spine, pelvis, and movement — from lifting your baby to standing tall. When one part isn’t working well, the rest suffer.
Why Your Core Might Still Feel Weak
Even if you’ve been cleared for exercise, your body may still be struggling to reconnect to your core... aka your powerhouse. Here’s why 👇🏼
1. You’re Overusing the Wrong Muscles
Many moms grip with their upper abs or hip flexors during “ab” exercises, which leads to more imbalance and strain.
2. Your Deep Core Isn’t Reactivated Yet
Pregnancy stretches and weakens your deep core — especially the transverse abdominis (corset muscle!). Without re-training it, you can’t rebuild strength from the inside out.
3. Diastasis Recti May Still Be Present
Diastasis recti - aka an abdominal separation is common after having babies, and it doesn’t always resolve on its own — if you do have an ab separation, jumping back into planks or crunches too soon will absolutely exacerbate the problem!
4. Your Pelvic Floor Needs Support
The pelvic floor and core work together. If you’re leaking, feeling heaviness, or feeling pain with intercourse, your core will struggle to stabilize.
5. You’re Not Breathing Efficiently
Poor breathing mechanics increase pressure inside your abdomen — making your core work harder (and often less effectively).
What Actually Helps Rebuild Core Strength?
Here’s how you can shift from frustration to healing:
✅ Start With Breath Work
Learn to breathe with your diaphragm:
Lie on your back with knees bent.
Inhale into your ribs and belly (feel expansion side to side, not just up).
Exhale slowly, feeling your deep core gently draw in.
Repeat for 5–10 slow breaths daily.
This helps reconnect your brain to your deep core muscles.
✅ Re-Train Your Core & Pelvic Floor Together
On your exhale, imagine “zipping up” from your pubic bone to your ribs.Gently lift your pelvic floor and draw your belly inward — not sucking in, just a gentle engagement.
Practice this connection when getting out of bed, lifting your baby, or standing up.
✅ Ditch the Crunches and Planks — For Now
Crunches and planks often increase pressure before your core is ready. Try these instead:
Heel slides
Tabletop marches
Glute bridges
Bird-dogs
Side-lying leg lifts
Remember: slow, controlled movements + breath = better core strength.
✅ Build Functional Strength
Once your core is reactivating, progress to full-body movements like:
Squats
Deadlifts
Farmer’s carries
This teaches your core to stabilize during real-life tasks — like lifting a car seat or wrangling a toddler.
It’s Never Too Late to Rebuild Your Core
Whether you’re 3 months or 3 years postpartum, it’s never too late to reconnect to your core and feel strong again. You just need a plan that meets you where you are — not where social media thinks you should be.
🎁 Want a step-by-step plan to reconnect with your core?
👉 Download my free Core Connection Guide for Postpartum Moms No crunches, no pressure, no equipment.
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