Carefree Blonde

Monday, November 20, 2017

Post Partum Core Workouts

There are many things to be grateful for. Right now I'm realizing just how grateful I really am for dishwashers!! So random I know, but if you follow me on Instagram (@carefreeblonde2) and have seen my insta stories lately you saw we just got a new one! Right when we brought Case home from the hospital, our dishwasher decided to stop working. After two repairmen coming we decided it was time for a new one. Almost 2 months of hand washing dishes and we now have a freakin fabulous dishwasher that has been my saving grace. It's like a whole new world of what I can accomplish when I'm not stuck behind a sink hand washing every bottle and utensil. Y'all first world problems I know but holy amazing are dishwashers in my mind right now!

Aside from dishwashers, another major area I'm grateful for is the body my Heavenly Father has given me. I have done and experienced some amazing things with this body. I have grown up playing sports, I have traveled, I have competed in the NPC Bikini division, and have given birth to two of the most precious boys in the world. They along with Eric truly are my world. I am so grateful for everything this body is capable of. That being said, it is so important to take care of this precious gift. I can't properly be the mom or the person I want to be if I'm not taking care of my health. That's one of the reasons I love health and fitness so much. It not only makes me feel good, it allows me to do good.

After having babies everything is exhausting. It's hard to get back to working out. It can be hard to get back to eating right and getting back in a routine. It's frustrating when you have a baby and you don't automatically look like you did before you were pregnant. It takes time and work mama. After having a baby it takes a while for everything to pull back together and sometimes it doesn't go back all the way. Diastasis Recti affects 2 out of 3 women who typically have two or more children. Basically what this is, is the separation of your abdominal muscles. This can happen when women try to get back to working out too soon and do workouts that put too much pressure on this area, or for some women it just naturally doesn't go back all the way. Diastasis Recti can cause lower back pain, the mama pooch or mama belly, and issues with the pelvic floor. Think incontinence like leaking when you sneeze or jump. That kind of thing.

To see if you have it, (as pictured above) lay flat on your back, knees bent with feet close to your buttocks. Lift your head off the ground and use your fingers to feel right above the belly button area. If you can fit 3 or more fingers there, that is when most people are concerned. For me I can fit about 2 and a half fingers which is still a pretty large gap. Whether you have Diastasis Recti or not, after pregnancy as I'm easing back into my workouts I am VERY careful with what workouts I do regarding my abs and use these Diastasis Recti safe core workouts for a few months until I am back to normal. I avoid crunches or any ab workouts with a twisting motion so I don't put too much distress on this area.



  • Start laying on your back with your knees bent
  • Raise your pelvis off the floor pushing towards the ceiling
  • Hold in raised position for 3 seconds, lower back to the floor and repeat

Marching Toe Taps:

  • Like Bridges, start laying on back with knees bent
  • With back flat on the ground, raise left foot up to right knee and tap the top of the right knee with the left foot
  • Return to starting position and repeat with right foot raising the right foot to the left knee

Cat Cow:

  • Starting on all fours, exhale dropping your stomach to the ground while raising your head (Like a cat stretching)
  • Inhale drawing your belly button in and dropping the crown of your head to the floor (Do not touch your chin to your chest
  • Exhale returning to Cat pose

Deep Core Breathing: 

  • In a comfortable seated position draw your belly button to your back
  • while holding your belly button in, inhale deeply through your nose 
  • Exhale while still hold in your belly and repeat

Core Spirals: (Think of this workout like strengthening the muscles that wrap around your core almost like your inner natural corset!)

  • Staying in a seated position, hold your belly button in and slowly make small clockwise circles with your core
  • Keep hands on your hips to ensure small controlled spirals
  • Continue to circle for thirty seconds then switch to counter-clockwise for another thirty seconds

Super Man:

  • Lay on your stomach with legs and arms fully extended
  • raise your arms and legs as far as you can off the floor
  • Hold for 3-5 seconds
  • release back to resting pose on belly and repeat

There are quite a few other workouts that are great for drawing your core back together. If you have some favorites, make sure to comment with them below!!


  1. I need to add more core work to my life! I'm totally going to try these and see if I can find my abs after 5 years of motherhood ;)

    1. It’s never too late to start! It’s so amazing what our bodies are capable of! Your running has been so inspiring!


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