How Building a stronger core is not as complicated as everyone thinks. You see, as we discussed in last week’s blog the core is made up of multiple parts: the diaphragm, the abdominals (TA), spine stabilizers, and your pelvic floor.
One of the most searched topics on Google is: “How to strengthen my core” and “how to strengthen my core after having a baby”
There is no quick fix to strengthening a core postpartum, or in any case. The KEY to a strong core is strategic exercises to strengthen it as a whole. I have been putting together a few simple, but effective core exercises.
First, let’s start with “core awakening”. This is where we are going to make sure your TA if effectively activating. The best way to do this is a self-TA activation exercise. Check out this video on how to do that!
Once you know that you are activating your TA correctly, then progress to more complex exercises involving more muscle groups. Examples include:
These are all floor-based exercises, so the next logical progression would be to change positions to make things more challenging. For example:
One of my next favorite progressions includes challenging your balance.
If you have a stability ball handy then you can perform the following:
Honestly these are very foundational exercises, the exciting part is when you start to build upon these to get you back to your favorite activities! For example, progressing core strength to return to running, or progressing back to CrossFit. That is where a specialized rehabilitation or physical training can take you from being “okay” to “oh my gosh I freaking my body is amazing”.
Don’t you want that kind of thought for yourself?
Don’t you want to feel confident in your hobbies, and sports?
Of course, you do. Every mom wants to be stronger, have more energy, keep up with the kids, and be able to hike, bike, kayak, run, rock climb, and do whatever you want to do!