Core exercises most moms skip

Crunches making your core bulge outward? If you have diastasis recti or back pain, traditional core exercises can do more harm than good. Dr. Christina walks you through a three-level all-fours progression that builds real core strength without the pressure or the pain.

🔬 THE KEY PRINCIPLES
The all-fours position makes it easier to find a neutral spine and engage your deep core without forcing your abdomen outward. Every level starts with the same foundation: pelvic tilt, pubic bone toward belly button, and a long flat back. From there you add resistance and movement only when the base feels solid and controlled.

✅ YOU SHOULD FEEL
The work deep in your core, not in your lower back or hip flexors. If your belly is still bulging or you cannot find the engagement, do not push to the next level. Modifications are built into this video for a reason, and a physical therapist can build a program around exactly where you are starting from.

❓ COMMON QUESTIONS
Is this safe with diastasis recti? Yes. This progression is specifically designed for people with diastasis recti who need to rebuild core strength without adding pressure to the midline.

What if Level 1 is too hard? Try placing your feet against a wall or using a physio ball between your glutes and the wall for added support until you build enough strength to progress.

How long should I hold the lift? Start with 10 seconds and gradually work up to 60 seconds or more before adding resistance or dynamic movement.

This week’s video is: Postpartum Exercises Most Moms Skip

Here’s what you’ll learn:

🧠 why you would want to exercise your core on all fours

💪 3 exercises at different levels of core strengthening

🏃 how to get the most out of each of these exercises

📺 Watch it here: