Postpartum core recovery

Struggling with core weakness, back pain, or instability after having a baby? This video walks you through three targeted postpartum core exercises using a foam roller and resistance band to rebuild deep abdominal strength the right way.

🔬 THE KEY PRINCIPLES
Postpartum core recovery is not about crunches. It is about retraining the four layers of your abdominal wall to work together again. The golden rule for every exercise in this video: pull your core in toward your spine. Never push it out. That one cue makes the difference between building real stability and making things worse.

✅ YOU SHOULD FEEL
The work deep in your abdomen, not in your neck, hip flexors, or lower back. The foam roller helps you find the right spinal position so your core can actually engage. If these movements feel too difficult or you are not seeing progress, a pelvic floor physical therapist can build a program specific to where you are.

This week’s video is: Postpartum core recovery

Here’s what you’ll learn:

🧠 the different layers of the abdomen

💪 core exercises you can do with a foam roller and theraband

🏃 core exercises you can do with a yoga block/squishy ball

📺 Watch it here: