After giving birth, it’s common to feel unsure about how to safely rebuild strength in your core. There’s a lot of conflicting advice out there, especially around abdominal exercises and what’s considered safe during recovery.
At Her Women’s Health, we hear these concerns every day. Below, we’re breaking down some of the most common myths about postnatal core training and sharing what current evidence and clinical experience actually tell us.
Myth 1: You should avoid all core exercises postpartum
Fact: When done correctly, specific core exercises can actually support healing after birth, including diastasis recti. Avoiding core work altogether may lead to weakness, back pain, and slower recovery.
Myth 2: Crunches and sit-ups are dangerous
Fact: Crunches can support recovery when performed with proper breath control and technique. The key is monitoring for signs of excess pressure such as hard doming, leaking, or discomfort, and modifying when needed.
Myth 3: You have to close the abdominal separation completely to have a functional core
Fact: A small gap between the abdominal muscles is common and doesn’t mean your core isn’t working well. The focus should be on rebuilding strength and tension in the connective tissue, not just closing the gap.
Myth 4: Postpartum women should only do gentle, low-intensity exercise
Fact: While a gradual approach is important early on, progressive strength training is essential for rebuilding long-term core and pelvic function. That includes resistance work when appropriate.
Myth 5: You should avoid advanced core exercises if you’ve had a c-section
Fact: While compression garments can offer support, they do not strengthen the core. A well-designed program, tailored to your recovery, is key to restoring strength and confidence after a c-section.
Myth 6: If you can’t feel your abs working, you’re doing the exercise wrong
Fact: Many women experience core disconnection after birth. This is normal. Breathwork and deep core engagement strategies can help rebuild awareness and strength over time.
Myth 7: Doing abdominal exercises too early will worsen diastasis recti
Fact: Safe, progressive core work can assist with healing. The issue is not movement itself, but excessive pressure. With proper technique, you can begin rebuilding earlier than you might think.
Myth 8: Crunches will worsen prolapse
Fact: While some exercises increase intra-abdominal pressure, studies show that crunches performed with good technique and breath control do not worsen prolapse.
In summary
Weakness in the abdominal wall is a normal part of postpartum. But rebuilding strength is important. It can help reduce pain, improve posture, support your pelvic floor, and help you return to movement with confidence.
Working with a Women’s Health Physio &/or pregnancy-trained instructor can help you choose exercises that are appropriate for your stage of recovery and your goals.
Need support with your recovery?
Our team at Her Women’s Health can guide you through safe, progressive postpartum rehabilitation. Whether you are six weeks or six months postpartum, we’re here to support your strength, function and wellbeing.
Need support in your pregnancy journey?
Book a session with one of our experienced women’s health physiotherapists to feel confident, strong, and supported throughout pregnancy and beyond.
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