Tag Archive for: Diastasis Recti

Core Exercises for Moms: How to Train for Real-Life Strength

If you have ever searched for the “best” ab exercises, you have probably seen the same recommendations over and over again:

Planks.

Crunches.

Sit-ups.

Repeat.

And while there is nothing automatically wrong with those exercises, there is a more important question most women never think to ask:

Why am I doing this exercise in the first place?

As a pelvic floor physical therapist and the founder of No Kegels University®, I don’t believe there is necessarily such a thing as a “bad” exercise.

But there can absolutely be a bad reason for choosing one.

Most women were never taught this: your core workout should actually help you accomplish the things you want your body to do.

If your goal is to keep up with your kids, move through a full schedule, feel strong, and have a body that works efficiently, your core training should reflect those goals.

Stop Choosing Core Exercises Just Because Everyone Else Does Them

Years ago, when I was preparing for a bikini competition, I did a lot of traditional ab exercises.

Crunches.

Weighted mini sit-ups.

Side-to-side exercises we called “penguins.”

And at the time, those exercises made sense.

My goal was aesthetic.

I wanted my abs to be visible when I stepped on stage.

But my goals today are completely different.

Now I want my body to function well.

I want to keep up with my kids.

I want enough strength and endurance to handle a full life.

And yes, if my abs happen to look great too, I’m not going to complain.

The important part is that my exercises changed when my goals changed.

That is something I want every woman to think about when choosing core exercises.

There Is No “Perfect” Ab Exercise

A common question I hear is:

“So does that mean you don’t like planks?”

Or:

“Should I stop doing crunches?”

Not necessarily.

The better question is:

What are you trying to accomplish?

If someone gives you an exercise program, you should be able to ask:

  • Why am I doing this?
  • What is this exercise supposed to improve?
  • How does this help me reach my goals?

You don’t need to blindly follow an exercise simply because you saw someone doing it at the gym, found it on Pinterest, or bought a program that included it.

Understanding your body creates confidence.

The more you understand why you are doing an exercise, the easier it becomes to build a routine that actually serves you.

The Traditional Plank: Good Exercise, Different Goal

Let’s start with the plank.

A traditional plank isn’t automatically a bad exercise.

But if your goal is to develop a core that can respond while your arms and legs are moving, we can make the plank much more dynamic.

Instead of simply holding the same position and staring at the clock, try turning it into what I call a:

Twister Plank.

Think about the classic game Twister.

Right hand here.

Left hand there.

Move your right foot.

Shift your left foot.

Now bring that same idea into your plank.

Try the Twister Plank

Start in a plank position that feels appropriate for your current strength level.

Then begin moving one limb at a time.

For example:

  • Move your right hand slightly forward.
  • Bring it back.
  • Move your left hand to the side.
  • Bring it back.
  • Step your right foot slightly outward.
  • Bring it back.
  • Move your left foot into another position.

You can move your hands and feet in several directions while maintaining the plank.

Now your core has a changing job.

Instead of simply holding one position, your body has to adapt as your base of support changes.

It also becomes an endurance challenge pretty quickly.

If one of your goals is keeping up with your kids and having enough endurance for a full day, this variation can give you a lot more “bang for your buck.”

Why I Like Moving the Arms and Legs

Your core doesn’t spend your entire day working while your arms and legs remain perfectly still.

You’re carrying groceries.

Picking up kids.

Reaching into cabinets.

Moving laundry.

Getting something out of the car.

Your trunk is constantly responding while the rest of your body moves.

That is why I like adding arm and leg movement to core exercises.

Your core has to respond to the changing position of your body while you continue moving.

Mayo Clinic explains that your core includes the muscles around your pelvis, lower back, hips, and abdomen, and that these muscles work together to support balance, stability, and everyday physical activity.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751

For my goals, that makes the Twister plank much more useful than simply seeing how long I can hold a traditional plank.

What About Crunches?

Crunches are another exercise people often assume I simply don’t like.

Again, that’s not really the point.

I want to know your goal.

If your goal is primarily aesthetic, crunches may have a place in your program.

But if you tell me:

“I want a strong core so I can keep up with my kids and move through my day more easily,”

then I start asking:

How often during your normal day are you repeatedly performing a crunching motion?

Probably not very often.

That’s why I like modifying that movement too.

Try the “Anti-Crunch”

Sit toward the front of a chair.

Cross your arms in front of you.

Keep your rib cage and pelvis comfortably stacked.

Now keep your head, shoulders, and trunk in one long line as you hinge backward from your hips.

Then return upright.

Instead of curling your body into a traditional crunch, you’re asking your abdominal and back muscles to control your trunk while you move as one unit.

I call this the anti-crunch.

I like this exercise because it looks much more like the kinds of challenges we experience throughout real life.

As moms, we are constantly:

  • Holding a child
  • Reaching for something
  • Carrying multiple objects
  • Leaning
  • Shifting
  • Trying to maintain our balance while doing three things at once

Your core needs to support you through those situations.

Train Your Core for Your Actual Life

This is the bigger message.

You don’t need to create an entire list of exercises that are “good” and exercises that are “bad.”

Instead, ask yourself:

What am I trying to accomplish with my body?

Maybe you want to:

  • Keep up with your kids
  • Feel stronger while carrying them
  • Improve your core endurance
  • Move more efficiently
  • Feel confident exercising again
  • Build a strong, capable body

Once you know your goals, you can choose exercises that actually help you reach them.

That might mean keeping some traditional exercises.

It might mean modifying them.

Or it might mean replacing them with something that better matches your goals.

More Bang for Your Buck

As women—and especially as moms—we don’t always have unlimited time to exercise.

That’s why I want the exercises you choose to give you as much benefit as possible.

If you only have a limited amount of time, your workout should have a purpose.

Don’t do an exercise simply because someone online told you that every woman “needs” to do it.

Ask why.

Understand what you’re training.

And choose movements that help your body become stronger for the life you actually live.

The goal isn’t temporary relief—it’s long-term strength.

You don’t need more random ab exercises.

You need a strategy.

If you’re ready to stop guessing and start building a core that supports your actual goals, complete Your Core’s Next Step Form:

https://www.beyondthevbypauli.com/nextstep

Your core training should help you live your life—not just survive another sixty-second plank.

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Diastasis Recti Postpartum: Why You Don’t Need to Panic

If you have spent even five minutes scrolling through social media looking for advice on postpartum recovery, you have probably run into terrifying posts about diastasis recti, or abdominal separation.

Influencers and fitness accounts love to post alarming checks, warning you that if you have a gap, your core is “ruined,” or that you are headed straight for major surgery.

As a pelvic floor physical therapist and the founder of No Kegels University®, I am here to tell you to take a deep, beautiful breath.

Don’t panic.

Social media does a terrible job of helping dispel the myths surrounding diastasis recti and a fantastic job of instilling fear in new moms.

Let’s look at what is actually happening and talk about why that gap isn’t automatically something to be afraid of.

The Six-Finger “Emergency”

Years ago, I had a patient come to my clinic in a state of absolute panic.

She could barely finish her sentences.

She told me:

“Pauli, my doctor checked me right after I gave birth and told me I have a six-finger width gap in my muscles. He said if I can’t fix it, I’m going to have to have surgery!”

By the time she saw me at 10 weeks postpartum, she was completely terrified.

I had her lie flat on the table, lift her head and neck slightly, and I checked the separation.

Guess what?

It wasn’t six fingers.

It was four, and the depth really wasn’t bad at all.

Her doctor had checked her the literal day she gave birth.

Of course her abdominal tissues were still stretched.

Your body had just spent months making room for a growing baby.

Factors such as your baby’s position, the length and experience of labor, genetics, activity during pregnancy, and the way your body adapted to pregnancy can all influence what your abdominal wall looks and feels like immediately after birth.

That early measurement does not automatically tell us what your abdomen will look like several weeks or months into recovery.

The “100% Rule” of Pregnancy

Here is one of the most reassuring things I want women to understand:

Abdominal separation becomes incredibly common as pregnancy progresses.

In fact, one study following first-time mothers found that 100% of the women measured had some degree of diastasis recti by 35 weeks of pregnancy.

You can read the study through the National Library of Medicine here:

https://pubmed.ncbi.nlm.nih.gov/25282439

That doesn’t mean every woman will have the same size gap.

It doesn’t mean every gap needs treatment.

And it definitely doesn’t mean your core is ruined.

It tells us something important:

Some abdominal separation is a normal physiological adaptation to making room for a growing baby.

Your rectus abdominis muscles—your “six-pack” muscles—run from underneath your rib cage down toward your pubic bone.

Between them is connective tissue that stretches as your abdomen expands during pregnancy.

Your baby needs room to grow.

Your abdominal wall adapts to make that possible.

So when you notice separation after having a baby, your first thought does not need to be:

“Something is wrong with me.”

You didn’t do anything wrong.

You grew a human being, and your body adapted to make room.

How to Actually Check for a Gap

When you search online, most tutorials tell you to do a small sit-up and check right at your belly button.

While the separation is often noticeable around the belly button, checking only one spot doesn’t necessarily give you the whole picture.

To get a better idea of what is happening, lie comfortably on your back and gently lift your head and neck.

Then use your fingers to feel along the center of your abdomen in three areas:

  1. Around your belly button
  2. Above your belly button toward your rib cage
  3. Below your belly button toward your pubic bone

You aren’t only paying attention to the width of the gap.

You can also notice what the tissue underneath your fingers feels like and how your abdomen responds when you create gentle tension.

The goal is not to obsess over whether the gap is two fingers, three fingers, or four fingers.

The measurement is simply information.

A Bigger Gap Does Not Automatically Mean a Bigger Problem

This is where social media can make women incredibly anxious.

You might see a post that says:

“If you have a three-finger gap, you have severe diastasis.”

But width alone doesn’t tell us everything about how your core is functioning.

Two women could have similar measurements and have completely different experiences.

One may feel strong and function well.

Another may notice weakness, pressure, bulging, or difficulty managing abdominal pressure.

That is why I care about more than a number.

I want to know:

  • How does your abdominal wall respond to movement?
  • How well can you manage pressure?
  • How does your core coordinate with your breathing?
  • What happens when you lift your baby?
  • Do you feel strong during everyday activities?
  • Are you experiencing other pelvic floor symptoms?

Understanding your body creates confidence.

A measurement can be useful.

But it is not a verdict on your body.

Diastasis Recti Postpartum Is Not an Emergency

Diastasis recti is not something you need to panic about the moment you notice it.

Your body has just gone through an enormous physical transformation.

Those tissues need time to recover and adapt.

The goal isn’t to frantically force the abdominal muscles back together.

The goal is to help your core learn how to manage pressure, coordinate movement, and become stronger again.

The goal isn’t temporary relief—it’s long-term strength.

That is a very different mindset from:

“I have a gap and I need to close it immediately.”

Instead, think:

“How can I help my entire core function better?”

Stop Letting Social Media Scare You

One of the biggest problems with postpartum fitness content online is that fear gets attention.

“Never do this exercise.”

“This movement will make your gap worse.”

“Your abs are separated.”

“You need to fix this before it’s too late.”

Those messages can make women afraid to move their bodies.

You deserve better than fear-based advice.

Your postpartum recovery should help you understand your body—not become terrified of it.

Diastasis recti is not proof that your body failed.

For many women, abdominal separation was simply part of the incredible physical adaptation required to grow their baby.

Now the focus becomes helping your body rebuild function and strength.

Your Next Step

If you are worried about your abdominal separation or aren’t sure how to rebuild your core after pregnancy, you don’t have to keep measuring your stomach and guessing.

A pelvic floor physical therapist can look beyond the width of the gap and help you understand how your core, breathing, pressure management, pelvic floor, and movement are working together.

Root-cause healing matters.

If you’re ready to move past the fear-mongering on social media and start understanding what your body actually needs, complete Your Pelvic Floor’s Next Step Form:

https://www.beyondthevbypauli.com/nextstep

You are a queen, and you deserve answers—not anxiety.

Catch the full conversation on this topic in Episode 15 of Beyond the V.

https://pauli76.podbean.com/e/ep-15-what-to-do-if-you-have-diastasis-recti

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Diastasis Recti and Pelvic Floor Dysfunction: The Missing Connection Most Women Don’t Know About

If you’ve had a baby, you’ve probably heard someone talk about diastasis recti.

Maybe you’ve checked for an abdominal separation yourself.

Maybe you’ve searched online for the best exercises to “close the gap.”

Or maybe you’ve been told that your core will never be the same after pregnancy.

The problem is that most conversations about diastasis recti focus almost entirely on your abdominal muscles while ignoring another critical piece of the puzzle:

Your pelvic floor.

Most women were never taught this.

Your core and pelvic floor are designed to work together.

When one system isn’t functioning well, the other often feels the effects.

That’s why many women dealing with diastasis recti also experience symptoms such as leaking, pelvic pressure, difficulty exercising, or feeling disconnected from their core.

The good news?

Your body is not broken.

Understanding the relationship between your core and pelvic floor can help you stop chasing random exercises and start building true strength.

What Is Diastasis Recti?

Diastasis recti is the separation of the abdominal muscles that commonly occurs during pregnancy.

As your baby grows, the connective tissue between your abdominal muscles stretches to accommodate the expanding abdomen.

This connective tissue is called the linea alba.

The linea alba runs from the bottom of your rib cage down to your pubic bone and serves as the center seam connecting the right and left sides of your abdominal muscles.

During pregnancy, those muscles naturally move apart.

This process is normal.

In fact, most pregnant women experience some degree of abdominal separation.

The question isn’t whether separation occurred.

The question is how your body functions afterward.

Why the Gap Isn’t the Whole Story

One of the biggest misconceptions surrounding diastasis recti is that the size of the gap determines everything.

In reality, two women can have similar separations and completely different symptoms.

One woman may feel strong and capable.

Another may struggle with leaking, pressure, or exercise intolerance.

Why?

Because function matters more than the gap alone.

This is where the pelvic floor enters the conversation.

How Your Pelvic Floor and Core Work Together

Think of your core as a pressure management system.

Your core includes:

  • Your diaphragm at the top
  • Your abdominal muscles in the front
  • Your back muscles in the back
  • Your pelvic floor at the bottom

These structures constantly work together.

When you lift a child.

When you carry groceries.

When you exercise.

When you cough or sneeze.

When pressure increases inside your abdomen, all parts of the system must coordinate effectively.

If one area struggles, the entire system can become less efficient.

This is why pelvic floor symptoms often show up alongside diastasis recti.

The Role of Pressure Management

In Polly’s podcast episode, she explains that women with diastasis recti often struggle with pressure management.

This is one of the most overlooked aspects of postpartum recovery.

Pressure itself is not bad.

Your body creates pressure all day long.

The challenge occurs when pressure isn’t managed effectively.

When pressure repeatedly pushes downward or outward without proper support, symptoms can develop.

These symptoms may include:

  • Urine leakage
  • Pelvic heaviness
  • Difficulty engaging your core
  • Abdominal doming or bulging
  • Feeling weak during exercise
  • Persistent postpartum discomfort

Root-cause healing matters.

Rather than focusing exclusively on closing a gap, it’s important to understand how your entire system is functioning.

Why Kegels Alone Aren’t the Answer

Many women assume that pelvic floor dysfunction automatically means they need more Kegels.

But the relationship between the pelvic floor and core is more complex than that.

Some women need strengthening.

Others need coordination.

Some need improved breathing mechanics.

Others need help learning how to manage pressure during movement.

This is one reason why generic postpartum exercise programs often fall short.

The goal isn’t temporary relief—it’s long-term strength.

And long-term strength requires understanding what your body actually needs.

Common Signs Your Core and Pelvic Floor Need Support

If you have diastasis recti and experience any of the following symptoms, it may be beneficial to have your pelvic floor assessed:

Leaking During Exercise

Leaking when running, jumping, coughing, or sneezing is not something you should ignore.

Difficulty Returning to Workouts

Many women feel like every exercise is either too hard or too easy.

This can sometimes indicate issues with pressure management and muscle coordination.

Persistent Core Weakness

Feeling disconnected from your abdominal muscles months or years after childbirth may indicate underlying dysfunction.

Pelvic Pressure or Heaviness

A sensation of pressure can signal that your body isn’t managing forces efficiently.

Back, Hip, or Pelvic Pain

The core and pelvic floor contribute to stability throughout the body.

When those systems struggle, discomfort can appear elsewhere.

Myth-Busting: Diastasis Recti Means You’ll Never Have a Strong Core

This myth keeps many women stuck.

The truth is that many women with diastasis recti go on to build incredible strength.

They run races.

Lift weights.

Play sports.

Chase toddlers.

And feel confident in their bodies.

The key isn’t obsessing over perfection.

The key is improving function.

You deserve better than fear-based advice that tells you your body is permanently damaged.

Your body is adaptable.

Your body is resilient.

And your body can continue improving long after childbirth.

Practical Steps You Can Take Today

1. Stop Focusing Only on the Gap

A smaller gap doesn’t automatically mean better function.

Focus on how your body feels and performs.

2. Learn Proper Breathing Strategies

Breathing plays a significant role in pressure management and core function.

3. Strengthen the Entire System

Your core is more than your abs.

Include exercises that support pelvic floor function, breathing, and full-body strength.

4. Get Assessed

A pelvic floor assessment can help determine whether symptoms are related to pressure management, muscle coordination, scar tissue, weakness, or another underlying issue.

5. Be Patient

Healing is rarely linear.

Progress happens through consistency and understanding—not perfection.

The Path Forward

Diastasis recti is often discussed as an abdominal issue.

But in reality, it’s part of a much larger conversation about how your body functions after pregnancy.

Your pelvic floor, core, breathing mechanics, and movement strategies all work together.

When one piece struggles, other areas may compensate.

This is why so many women continue chasing symptoms without addressing the root cause.

Understanding your body creates confidence.

And confidence creates better decisions about your recovery.

You don’t need to fear movement.

You don’t need to fear exercise.

And you don’t need to accept symptoms as your new normal.

There are answers.

If you’re tired of conflicting advice online and want a clear roadmap, explore the No Kegels University® Method and learn how to build lasting strength and confidence.

Not sure what your next step should be?

Complete Your Core’s Next Step form and receive personalized guidance for your recovery journey:

Pelvic Floor Next Step

For additional evidence-based information, visit:

Healing isn’t about perfection. It’s about understanding, consistency, and progression. If you’re ready for support, I’d love to help.

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Work vs. Worth: A Christian Mother’s Guide to Pelvic Healing and Self-Care

As Christian mothers, it is incredibly easy to confuse our sacred calling with a sentence to total self-extinguishment.

We read descriptions of the virtuous woman and picture a superhero who never sleeps, works around the clock, feeds her household from scratch, and handles every crisis with a flawless smile. We internalize the belief that if we aren’t constantly serving, sacrificing, and performing manual labor for our families, we are somehow falling short of our divine purpose.

This structural twist creates a devastating pattern in women’s health.

When a Christian mom begins experiencing debilitating postpartum symptoms—such as urinary incontinence, core separation, or a lack of pleasure and intimacy in marriage—she often buries it. She convinces herself that suffering in silence is just part of her cross to bear. She treats her body like an old workhorse, expecting it to continuously show up and perform while denying it the essential care, rest, and rehabilitation it desperately needs.

But I want to tell you something you may have never heard inside the walls of your church: Your body is not broken, and your work does not equal your worth.

Your Value Was Settled on the Cross

As a women’s health expert and pelvic floor physical therapist, I frequently have to step outside the purely clinical realm to address the spiritual mindsets keeping women trapped in physical dysfunction.

Many years ago, I had to confront this exact barrier in my own life. I was raised in a lineage of incredibly hard-working women who knew how to sacrifice. I naturally tied my value to my productivity. During a season where I was intensely pregnant, preparing for a holiday, and running multiple family businesses, my life coach asked me a question that felt like a physical slap in the face:

“Pauli, do you know that your value wouldn’t change if you decided to lay on the couch all day?”

My whole soul rebelled against that idea. Lay on the couch? Do nothing? That sounds like laziness, not holiness.

But the biblical truth is clear: Your worth is an immutable, unchanging reality established by God. You are an heiress and a queen, created intentionally in His image. Your value was fully settled on the cross. It does not increase when you bake perfect treats, and it does not decrease when your body requires you to stop, rest, and receive medical care.

Myth: Prioritizing Your Healing Is Selfish

Let’s dismantle a pervasive myth keeping Christian women stuck: Taking time to heal your pelvic floor or core is a selfish vanity project.

This couldn’t be further from the truth. According to clinical foundations taught by leading institutions like the Herman & Wallace Pelvic Rehab Institute, pelvic floor dysfunction significantly diminishes a woman’s quality of life, impacting her mental health, physical capabilities, and marital relationship.

Taking care of your physical vessel isn’t selfish; it is a matter of stewardship. God designed your body to be powerful, resilient, and capable of experiencing joy. When you refuse to address physical symptoms out of a false sense of martyrdom, you are denying yourself the vibrant health required to fully live out your calling. This is about more than symptom management—it is about honoring the design of your Creator.

Root-Cause Healing and Marital Intimacy

We cannot talk about women’s health in Christian motherhood without addressing the sacred space of marriage.

Many women suffer from painful intimacy after childbirth or feel intense shame because pelvic floor trauma has stripped away their physical pleasure. This creates a painful barrier to emotional and physical intimacy in marriage, leading to isolation, guilt, and marital strain.

Intimacy is a beautiful, God-given gift designed to bind a husband and wife together. If pain or leaking has stolen that gift, your body is not broken—it is simply crying out for targeted, root-cause pelvic floor physical therapy.

You deserve better than fear-based, dismissive advice that tells you to just accept a sexless or painful marriage as your new normal. Understanding your body creates confidence, and that confidence directly translates into a restored, joyful connection with your spouse.

How to Honor Your Body Today

The goal isn’t temporary relief—it’s long-term strength. If you are ready to step onto the journey of true, root-cause healing, start with these three faithful actions:

  • Practice Holy Rest: Intentionally carve out 10 minutes today to lie down and let your core relax. Remind yourself that the world will keep turning while you rest in His grace.
  • Audit Your Roles: Look at your duties as a mom and wife. Identify the parts you genuinely enjoy—like baking with your kids or reading together—and focus on the joy of those moments, rather than viewing them as a checklist to earn your worth.
  • Invest in Specialized Care: Stop ignoring the leaking, the heavy pressure, or the pain. Treat your body with the respect a temple of the Holy Spirit deserves by seeking specialized, root-cause physical therapy.

You are on a journey, and you don’t have to walk it alone. Your sisters, your friends, and the women standing next to you in the carpool lane are all navigating these exact same pressures. I am cheering you on every single step of the way.

You don’t need more random, generic exercises you found on social media. You need a comprehensive, evidence-informed strategy designed specifically for your unique body. If you’re ready for support, I’d love to help. Take the first step by filling out our brief assessment form today.

->Fill Out Your Core & Pelvic Floor’s Next Step Form

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Why Returning to Exercise After Having a Baby Feels So Hard (And the Surprising Role Your Pelvic Floor Plays)

Returning to exercise postpartum should feel empowering.

Instead, many women feel frustrated.

You start a workout program, only to discover that everything feels harder than expected. Maybe running causes discomfort. Maybe strength training feels impossible. Maybe you’re leaking when you exercise, experiencing pressure, or wondering why your body isn’t responding the way it used to.

If this sounds familiar, you’re not alone.

As a pelvic floor physical therapist, one of the most common things I hear from women is:

“I started exercising again, but everything feels hard.”

Or:

“I don’t know where to start.”

Or even:

“Everything I try feels either too aggressive or too easy.”

Most women assume they’re out of shape, getting older, or simply need to push harder.

But often, the real issue is something that hasn’t been addressed since pregnancy or childbirth.

Your body is not broken.

Most women were never taught this: difficulty returning to exercise postpartum is often connected to pelvic floor dysfunction, core dysfunction, scar tissue restrictions, or unresolved postpartum recovery challenges.

Understanding your body creates confidence—and confidence creates progress.

Why Exercise Postpartum Feels Different

Pregnancy changes your body.

Your abdominal muscles stretch.

Your pelvic floor supports a growing baby for months.

Your posture shifts.

Your breathing patterns change.

Your connective tissue adapts.

Then childbirth—whether vaginal or cesarean—places additional demands on your body.

Yet many women receive little guidance about how to rebuild strength afterward.

Instead, they’re often cleared for exercise at six weeks and left to figure things out alone.

The goal isn’t temporary relief—it’s long-term strength.

That means understanding what may be limiting your recovery.

The Pelvic Floor’s Role in Exercise

Your pelvic floor is a group of muscles that sits at the bottom of your core.

These muscles help:

  • Support your organs
  • Manage pressure inside your abdomen
  • Maintain continence
  • Stabilize your body during movement
  • Work alongside your abdominal muscles and diaphragm

When these muscles aren’t functioning well, exercise can become difficult.

You may experience:

  • Urine leakage during workouts
  • Pelvic heaviness or pressure
  • Core weakness
  • Difficulty progressing exercises
  • Back pain
  • Hip pain
  • Reduced endurance

According to the American Physical Therapy Association Pelvic Health Section, pelvic floor dysfunction can significantly impact physical activity and quality of life.

The Hidden “Leftover Issues” From Pregnancy

In Polly’s words, many women may be dealing with “leftover issues from pregnancy.”

These issues aren’t always obvious.

Sometimes the pelvic floor muscles aren’t activating when they’re supposed to.

Other times the muscles may be overworking, underworking, or struggling to coordinate with the rest of the core.

This can create a situation where every workout feels harder than it should.

You may constantly feel like you’re starting over.

Or you may plateau despite your best efforts.

Root-cause healing matters.

Rather than simply modifying workouts forever, it’s important to understand why your body is struggling in the first place.

The Connection Between Your Core and Pelvic Floor

Many women focus entirely on abdominal exercises after having a baby.

But your core is more than your abs.

Your core includes:

  • Diaphragm
  • Deep abdominal muscles
  • Pelvic floor
  • Back muscles

These systems work together to manage pressure and create stability.

When one part isn’t functioning well, the entire system can become less efficient.

This is especially important if you’ve experienced diastasis recti.

Diastasis recti occurs when the abdominal muscles separate during pregnancy.

While many conversations focus only on the gap itself, the bigger issue is often pressure management.

If pressure isn’t being managed effectively, your pelvic floor may compensate.

That can contribute to symptoms during exercise and daily life.

The Cleveland Clinic offers a helpful overview of diastasis recti and postpartum recovery:

Cleveland Clinic: Diastasis Recti Overview

How C-Section Recovery Can Affect Exercise Postpartum

Many women are surprised to learn that a C-section can affect exercise years later.

A cesarean birth involves multiple layers of tissue being surgically opened and repaired.

The body responds by creating scar tissue.

Scar tissue is important because it helps close and heal the surgical site.

However, scar tissue doesn’t always stay localized.

In clinical practice, women frequently experience restrictions that affect how abdominal muscles move and activate.

This doesn’t mean something is wrong.

It simply means your body may need support.

The goal isn’t temporary relief—it’s long-term strength.

When scar tissue limitations are addressed appropriately, women often notice improvements in movement, exercise performance, and overall confidence.

Myth: If It’s Been Years Since Baby, It’s Too Late

One of the biggest misconceptions women believe is that postpartum recovery has an expiration date.

It doesn’t.

Many women seek help:

  • Two years postpartum
  • Five years postpartum
  • Ten years postpartum
  • Even longer

And they still make meaningful progress.

Your body remains adaptable.

Strength can improve.

Movement can improve.

Symptoms can improve.

You deserve better than fear-based advice that tells you to simply accept discomfort as your new normal.

Signs You May Benefit From Pelvic Floor Assessment

Consider seeking support if you:

Experience leakage during exercise postpartum

Whether it’s a few drops or a larger amount, leakage is a sign that your body may need support.

Feel pressure or heaviness

A sensation of heaviness during workouts should not be ignored.

Can’t progress your workouts

If every exercise feels too hard or causes symptoms, there may be an underlying issue worth addressing.

Have a history of C-section, tearing, or episiotomy

Scar tissue and healing patterns can influence long-term function.

Feel confused about where to start

You don’t need to guess your way through recovery.

Understanding your body creates confidence.

Practical Steps to Rebuild Strength

1. Stop judging yourself

Your body has been through tremendous changes.

Recovery is not a reflection of your worth.

2. Focus on quality movement

More exercise isn’t always better.

Better movement often produces better results.

3. Address symptoms early

Leaking, pressure, pain, and difficulty progressing are signals worth investigating.

4. Get professional guidance

Pelvic floor physical therapy can help identify the root cause of symptoms and create a plan tailored to your goals.

The National Institutes of Health (NIH) has published extensive research supporting pelvic floor muscle rehabilitation for women experiencing pelvic floor dysfunction:

The Bottom Line

If returning to exercise postpartum feels harder than it should, don’t assume you’re failing.

And don’t assume your body is broken.

Many women are unknowingly dealing with pelvic floor dysfunction, scar tissue restrictions, pressure management challenges, or other postpartum recovery issues that were never fully addressed.

This is about more than symptom management.

It’s about helping your body function the way it was designed to.

There are answers.

There is a path forward.

And you don’t have to figure it out alone.

If you’re tired of conflicting advice online and want a clear roadmap, explore the No Kegels University® Method and learn how to build lasting strength and confidence.

Not sure what your next step should be?

Complete the Your Pelvic Floor’s Next Step form and receive guidance tailored to your current symptoms and goals:

Pelvic Floor Next Step

Healing isn’t about perfection. It’s about understanding, consistency, and progression. If you’re ready for support, I’d love to help.

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