The ABCs of Postnatal Recovery: Your First Step Towards a Stronger You
Starting your postnatal fitness journey can feel overwhelming, especially when you're adjusting to life with a newborn. But just like moving into a new home, it's important to start with the foundation before you dive into rearranging all the details. In the postnatal period, that foundation comes down to what I like to call your “ABCs.” These exercises are simple, gentle, and perfect for helping your body relearn how to move after birth—whether you're just a few days postpartum or looking to reconnect with your core months or even years later.
Your body has gone through significant changes during pregnancy. It had to adapt to keep you and your baby(ies) safe as they grew, shifting your center of gravity, changing your posture, and making space for your little one(s). Now, postpartum, it’s time to gently guide your body back to its new normal—relearning movement patterns, reconnecting with your breath, and rebuilding strength.
That’s where the ABCs come in. Let’s dive into each step.
A is for Alignment
Think of alignment as the framework of your new house. Focusing on your posture is like checking that the foundation is strong before you bring in all the furniture. The way you carry yourself affects how your core engages and how you move. Start by practicing the Broomstick Posture Exercise (see picture)
Taking time to focus on alignment allows you to reconnect with your core and build control within your postpartum body. It’s a small but powerful adjustment that sets the stage for effective movement in the long run.
B is for Breathing
Breathing might sound like the simplest thing, but after pregnancy, it’s something you may need to retrain. I was so shocked with how hard it was for me to relearn my breathing mechanics. During pregnancy, as your baby grows, they take up more space, pushing your organs around and limiting how deeply you can breathe. Now that you’ve got more space, it’s time to reconnect with your breath and reclaim that full lung capacity.
There are two types of breathing to focus on:
Taking the time to practice these helps you reconnect with your deep core muscles, your diaphragm, and your pelvic floor, laying a strong foundation for future strength training and daily activities. Plus, it’s a fantastic tool for managing stress.I am 3 years postpartum, and 1-2 times a week I take a few minutes before I go to sleep, to do these two breathing exercises. I know it benefits my core muscles and it helps me decompress from my day.
You deserve moments of calm in the chaos of parenthood, and reconnecting with your breath is a great way to find them.
C is for Core
Your core is the powerhouse of your body—think of it as the electricity that keeps all your lights on! During pregnancy, your core went through a lot of changes to make space for your growing baby(ies). Now, the goal is to get those core muscles working together again: your diaphragm, deep core muscles AKA transverse abdominis (TVA), and your pelvic floor.
One of my favorite ways to think about core engagement is to imagine a zipper. When you engage your core, picture a zipper starting from your anus. As you exhale, pull that zipper up from your anus, past your vaginal opening, your urethra, and all the way up to your sternum. Start practicing this lying on your back, then progress to your side, a tabletop position, kneeling, standing, and eventually while adding movements like squats, step ups, or deadlifts.
And remember, it’s just as important to relax your core muscles as it is to engage them. Muscles that can’t relax properly won’t function well, so give yourself permission to soften when you’re not actively working out.
As a mom or parent, finding time for yourself can be tough. The demands of taking care of a little one can make it feel impossible to carve out space for your own needs. That’s why I recommend starting with just 3-5 minutes a day or every other day, to focus on your ABCs. Even if that’s all you can manage, it’s a great way to reconnect with your body and take a small but meaningful step toward your fitness goals.
These ABCs are the perfect entry point into postnatal fitness, but they’re also exercises you can return to time and time again. I often include them in my warm-ups before strength training, and on those days when a full workout just isn’t in the cards, focusing on my ABCs with a bit of mobility work helps me feel like I’m still taking care of myself. Remember, every workout doesn’t have to be 60 minutes long, and you don’t have to give 100% every time. Sometimes, doing a little less is exactly what your body needs.
Progress Over Perfection
Your postnatal journey is just that—a journey. It’s not about bouncing back; it’s about moving forward, one small step at a time. Be kind to yourself as you rebuild your strength, and remember that every bit of progress counts.
If you have any questions about where to start, or if you need a little more support along the way, I’m here for you. Book a Sanity Saver Consult to chat through your concerns, or join the Strong Mom Collective VIP or Postnatal programs to make yourself and your body a priority in a supportive, judgment-free space.
Your strength journey is waiting, and I can’t wait to cheer you on!
