Bouncing Back After Birth is BS!
Rediscovering Your Strength
The journey of motherhood is as miraculous as it is demanding. Your body has already achieved incredible feats from the moment you bring your little one into the world. But what comes next? For many moms, the postpartum phase feels like navigating uncharted territory, with physical changes, sleepless nights, and a to-do list that never seems to end.
While nurturing your baby, it’s easy to forget to nurture yourself. But here’s the truth: your body deserves care and attention, too. Postpartum exercise isn’t about “bouncing back” or chasing societal beauty standards—it’s about reclaiming your strength, improving your overall well-being, and setting yourself up for long-term health.
Why Exercise After Birth Matters
Your postpartum body is unique and deserving of specialized care. Here are some key benefits of postpartum exercise:
Improved Physical Health
Exercise can help rebuild strength, alleviate aches, and prevent long-term complications like diastasis recti (abdominal separation) or pelvic floor dysfunction. It can also improve circulation, boost your energy, and enhance sleep quality (yes, really!).Mental and Emotional Benefits
Physical activity is a proven mood booster, helping to reduce symptoms of postpartum depression and anxiety. Exercise triggers the release of endorphins, your body’s natural stress relievers.Functional Movement for Parenthood
From lifting your baby to bending for diaper changes, motherhood is active. A strong body ensures you can meet these demands with less strain and risk of injury.
Leaping Forward: My Personal Postpartum Journey
After I had our babies, my body responded differently each time. The circumstances changed, my time management had to adapt, and our family faced completely different challenges.
Every effort felt monumental as I tried to do what was best for me in order to show up as my best self for our family. It wasn’t just about moving forward—it felt like each task that once seemed so easy before pregnancy required a giant leap.
That’s why I can’t claim I was “bouncing back.” What is that anyway? In reality, in whole honest truth? I don't know about you, but it is total and utter BS to me! Instead, I realized I was leaping forward.
Ever since, I’ve been using this term for all other mommies looking to reclaim their mental and physical strength, nourish themselves, or shed pounds. It’s not about going back to who you were but evolving into your strongest, most empowered self. You have yet to really get to know her, and hopefully fully embrace her in all her strength, beauty, and the force of nature that she is. To love yourself with all you have given, all you are willing to do, will be a gradual process that will include countless tiny steps, and some giant leaps. At times you feel you are crawling forward, but I assure when you look back, you too willbe able to say you have leapt forward.
Now let's head into key points to consider, with a little bonus just for you!
Mastering the Core and Pelvic Floor: Your Postpartum Powerhouse
Postpartum recovery begins with understanding the most essential part of your body: your core and pelvic floor. This isn’t about endless crunches or sit-ups (in fact, those can do more harm than good, especially after a C-section).
The Core Is More Than Abs
Your core includes a network of muscles, including the diaphragm, transverse abdominis (deep abdominal muscles), obliques, and lower back muscles, all working harmoniously with your pelvic floor. Pregnancy can stretch and weaken this system, creating instability.The Pelvic Floor Deserves Attention
These hammock-like muscles support your bladder, uterus, and bowel. Childbirth (vaginal or C-section) can weaken these muscles, leading to issues like incontinence, prolapse, or discomfort during intimacy.
Why Crunch-Free Recovery Is Key
Crunches and sit-ups may seem like a go-to, but they can actually increase pressure on your abdominal wall and pelvic floor, worsening diastasis recti or causing unnecessary strain. Instead, focus on gentle, intentional movements that rebuild your foundation:
Diaphragmatic Breathing (Deep Belly Breathing): This exercise helps reconnect your diaphragm and core, promotes healing, and activates your pelvic floor.
Engage the Transverse Abdominis (TVA): The TVA acts like a corset, supporting your spine and internal organs. Learning to engage this muscle is a game-changer for stability and strength.
Pelvic Floor Lifts (Not Squeezes): Forget clenching. Visualize lifting your pelvic floor gently, as though stopping the flow of urine or holding a blueberry in place.
Progression Matters: Once you’ve mastered these basics, you can gradually add more dynamic exercises, ensuring proper alignment and breathing.
Special Considerations for C-Section Moms
C-sections are major abdominal surgeries, and recovery takes time. Your focus should be on healing and gradually restoring mobility and strength. Crunch-free methods are especially vital here to avoid disrupting your scar tissue or placing undue stress on weakened areas.
Look for exercises that emphasize gentle stretching, scar tissue mobility, and rebuilding core and pelvic floor strength with mindful breathing.
Feeling Overwhelmed? You’re Not Alone.
Postpartum recovery can feel like a daunting task, but you don’t have to do it alone. This is where coaches and postpartum specialists step in to provide the guidance, support, and practical, real-life tips you need to succeed. Their expertise helps turn overwhelming goals into achievable, step-by-step progress tailored to your unique journey.
Freebie: Start Your Recovery Journey Today
To help you take the first step, we’re offering you a free Mommy Reset Handbook—a guide filled with simple, actionable steps to support your postpartum recovery.
Take the First Step Toward Recovery
Postpartum recovery isn’t about bouncing back—it’s about moving forward with strength, confidence, and purpose.
👉 Join the movement at MamaFit or Personal Coaching and reclaim your strength, one step at a time.
Because you’re not just bouncing back—you’re thriving!
