That’s because traditional core exercises don’t target the muscles that need the most attention after pregnancy. Your deep core, pelvic floor, and breathing patterns all shift during pregnancy and delivery.

Our postpartum ab workout is built to reconnect those missing links. Instead of flattening your belly for the sake of appearance, it helps restore your inner core function so you can move, lift, and live with confidence.

You’ll learn how to:

• Activate the right muscles in the right order
• Support your spine and pelvis through daily tasks
• Rebuild strength from the inside out
• Avoid common postpartum pitfalls like doming, leaking, or back pain

At Continuous Motion, we guide you through a safe and smart progression that supports your goals without risking setbacks. It’s time to stop guessing and start healing.

Core Strengthening Ab Workouts For Real Recovery

As a sports physical therapist here in Goodyear, Arizona, we see postpartum women who are motivated, active, and ready to feel strong again.

You may be hiking Skyline Regional Park, but inside, your core still feels unstable. That’s where a properly designed postpartum ab workout makes all the difference.

You need targeted exercises that strengthen your core and pelvic floor, not just movements that strain your abdominal wall.

Why Core and Pelvic Floor Work Is Essential After Giving Birth

Your body goes through significant physical changes during pregnancy and delivery. These changes often include weakened abdominal muscles, overstretched connective tissue, and a disconnect between your deep core and pelvic floor.

You may feel:

• Poor posture from compensating with your back
• A weak core that makes daily tasks feel harder
• Pressure or bulging in the belly or pelvic area
• Pain during movement or exercise

We help you reconnect with your deep abdominal muscles, restore function, and build real strength without risking further injury or pelvic floor dysfunction.

Safe Starting Positions For Early Core Engagement

In the early postpartum period, your core needs gentle exercise, not intense crunches or sit-ups. Begin with positions that protect the spine and support your healing tissue.

Try starting with these basics:

• Lie on your back with your knees bent and feet flat
• Keep a neutral spine with the rib cage aligned over your hips
• Gently pull your belly button toward your spine to activate the deep belly
• Practice diaphragmatic breathing to coordinate with pelvic floor muscles

These simple cues are essential for activating your stabilizer muscles without increasing pressure on the abdominal wall or worsening diastasis recti.

You deserve to feel strong and supported in your postpartum recovery. If you’re ready to move with confidence and strengthen your core the right way, we’re here to help.

Schedule your Free Discovery Visit today or call us at (623) 343-8706 for more information. Let’s get your core working and your life moving forward.

Targeted Exercises For Deep Core and Pelvic Floor Activation

Once your foundational control improves, you can move into more targeted postpartum core exercises. Always focus on proper form and control, not speed or reps.

Key movements we recommend include:

• Heel slides: Lie comfortably, knees bent. Slowly extend one leg out, keeping your spine neutral, then return. Switch legs.
• Pelvic bridge: Lie on your back, feet flat, knees bent. Slowly lift your hips, keeping your rib cage relaxed. Lower slowly.
• Tabletop position leg extensions: Start on hands and knees. Slowly extend one leg back while keeping the pelvis stable. Alternate.
• Leg circles: Lie on your back with one leg extended and the other bent. Make small, controlled circles. Switch legs.
• Rolling plank: Begin in a plank position, then rotate to a side plank. Return and roll to the other side. Use your deep core muscles to control the movement.

Each of these exercises strengthens specific muscle groups used in everyday tasks like carrying your baby, lifting groceries, or getting up from the floor.

When To Progress and What To Avoid

If you’re able to keep a neutral spine and breathe steadily during each movement, you’re likely ready to progress. But pushing too hard too soon can aggravate symptoms or delay your recovery.

Watch for signs like:

• Doming or bulging of the abdominal wall during movement
• Increased pressure or discomfort in the pelvic area
• Back pain or tightness after exercise

These are signs that your core isn’t ready for the next level yet. We work closely with you to build an exercise program that supports your body without causing setbacks.

How a Sports PT Can Help You Recover and Stay Active

Whether you’ve had a vaginal delivery or C-section, your recovery needs to be specific to your body. 

As Doctors of Physical Therapy, we guide you through exercises that restore your core strength while protecting your pelvic floor and spine.

Our sessions may also include:

• Manual therapy to relieve pain and tension
• Breath training to reconnect your diaphragm and core
• Coordination drills that improve balance and movement patterns

The goal isn’t just to feel stronger—it’s to support your postpartum body as you return to the activities you love, from attending events at the Market at Estrella Falls to chasing your little one at Goodyear Community Park.

If you’re ready to move, feel strong, and rebuild your confidence, we’re here to help you every step of the way.

Continuous Motion Physical Therapy: Activate Your Core Muscles

At Continuous Motion Physical Therapy in Goodyear, Arizona, we work with you to rebuild core strength and confidence after diastasis recti.

Whether you’re dealing with abdominal separation, back pain, or weakness after pregnancy, our goal is to help you move, lift, and live without limits.

Personalized Assessment and One-on-One Care

We begin every session with a thorough assessment of your abdominal muscles, posture, and movement patterns. This allows us to see exactly how your diastasis recti affects your everyday life.

You work one-on-one with a Doctor of Physical Therapy. This means your treatment is based on your body, your goals, and your lifestyle, not a generic plan.

Targeted Core Work That Goes Beyond Crunches

You’ll learn how to activate deep abdominal muscles with precision. We focus on connecting your core and pelvic floor to improve strength, posture, and balance.

Our approach includes:

• Breathing techniques to support core stability
• Postural correction for daily movement and lifting
• Controlled core exercises like heel slides and bridges
• Strategies to manage pressure through the abdominal wall

We guide you through safe progressions as you rebuild from the inside out.

Real Strength for Real Life

If you’ve felt discouraged by a bulging belly, back pain, or a core that won’t “bounce back,” you’re not alone. We help you regain the strength needed for daily tasks, workouts, and the busy life that comes with motherhood.

Many patients come to us after trying to figure it out on their own. You don’t have to keep guessing.

Start Your Recovery With a Plan That Works

You deserve to feel strong and supported in your postpartum recovery. If you’re ready to move with confidence and strengthen your core the right way, we’re here to help.

Schedule your Free Discovery Visit today or call us at (623) 343-8706 for more information. Let’s get your core working and your life moving forward.

The post This Postpartum Ab Workout Fixes What Crunches Can’t first appeared on Continuous Motion Physical Therapy.

Postpartum recovery depends on several factors, including:

• How your ligaments and joints adapted during pregnancy
• Whether you had a vaginal birth or C-section
• Your activity level and postpartum recovery plan

Some women feel back to normal within a few months, while others experience lingering discomfort. The good news? With the right approach, you can support your body’s natural healing process and regain strength. Let’s break down what to expect and how you can help your pelvis recover.

Postpartum Pelvic Floor Disorders and How Physical Therapy Can Bring Relief

Understanding Postpartum Pelvic Floor Dysfunction

Pregnancy and childbirth put immense strain on your pelvic floor. Whether you had a vaginal birth or a cesarean birth, your body undergoes significant changes that can lead to postpartum pelvic floor dysfunction.

Many women experience issues like urinary incontinence, pelvic pain, and painful sex as they recover.

Understanding your pelvic floor anatomy and the right treatment options can make all the difference in your postpartum recovery.

Pregnancy Pain and Postpartum Recovery

Your body produces hormones that loosen connective tissue to prepare for childbirth. These hormonal changes, combined with the physical strain of carrying a baby, often lead to pregnancy pain that lingers after giving birth.

Most women need about six weeks for their uterus to shrink back to pre-pregnancy size, but the pelvic floor recovery process can take longer.

A physical therapist can guide you through light exercise and pelvic floor muscle training to help regain strength and improve muscle function.

Pelvic Organ Prolapse and Pelvic Floor Symptoms

Pelvic organ prolapse happens when weakened pelvic floor muscles allow organs like the uterus or bladder to shift downward.

Symptoms may include a heavy feeling in the lower belly, discomfort near the vagina, or trouble with bowel movements. Physical therapy can help by strengthening the pelvic floor and improving muscle tone to support these organs and reduce symptoms.

Pelvic floor dysfunction doesn’t have to control your life. If you’re ready to start your recovery, reach out to Continuous Motion Physical Therapy today. Schedule a consultation by visiting our contact page or call us at (623) 777-3113.

Urinary Incontinence and Pelvic Floor Issues

After childbirth, many women struggle with urinary incontinence due to weakened pelvic muscles and stretched connective tissue. This can lead to leaking urine when sneezing, laughing, or exercising.

While some improvement happens within about six weeks, targeted exercises with a physical therapist can restore bladder control faster. Using a heating pad or ice pack may also help with discomfort in the pelvic area.

Pain With Intercourse and Postpartum Depression

Painful sex is common for postpartum women, especially after a first vaginal birth. Vaginal delivery can cause changes in pelvic floor muscle function, leading to discomfort during intimacy.

Dryness from hormonal changes and reduced muscle tone in the birth canal can also contribute.

Addressing these pelvic floor symptoms with guided therapy can help ease discomfort and improve mental health, reducing the risk of postpartum depression.

Pelvic Pain, Leaking, and Bowel Movements

Pelvic pain, bowel movement issues, and leaking stool or gas can all be signs of pelvic floor dysfunction. The strain of pregnancy and childbirth affects blood vessels and muscles in the pelvic region, sometimes leading to chronic pain or discomfort.

A physical therapist can provide treatment options to help strengthen muscles and restore function. Most women see improvement within about six months, but some may need surgery if symptoms persist.

Diastasis Recti and Postpartum Core Recovery

Diastasis recti, or the separation of abdominal muscles, is common after pregnancy. It can contribute to lower belly weakness and poor muscle function, affecting posture and pelvic floor support.

While most women see improvement in about six months, targeted exercises can speed up recovery.

Strengthening core muscles can also help the uterus return to its normal size and support overall postpartum recovery.

Finding the Right Treatment Options

Pelvic floor therapy offers a safe and effective way to address postpartum pelvic floor disorders.

Whether you’re dealing with pain, leaking, or weakness in the pelvic area, a healthcare provider or physical therapist can help you create a personalized recovery plan.

While full healing may take up to six to eight weeks, starting therapy early can help you regain strength and confidence faster.

Continuous Motion Physical Therapy: Specializing In Pelvic Floor Dysfunction

Comprehensive Care for Your Pelvic Floor

At Continuous Motion Physical Therapy, you get specialized treatment designed to restore function, relieve pain, and improve your quality of life.

Whether you’re struggling with urinary incontinence, pelvic organ prolapse, or postpartum recovery, our expert team focuses on your specific needs.

We understand that pelvic floor dysfunction affects more than just your physical health—it impacts your confidence, comfort, and daily activities.

Targeted Treatment for a Range of Conditions

Pelvic floor dysfunction presents in many ways, and our therapists offer personalized care to help you recover. We address conditions such as:

• Urinary Incontinence – Regain bladder control and reduce leaks with customized exercises and hands-on therapy.
• Pelvic Pain – Alleviate discomfort in your pelvic region, hips, and lower back with targeted treatment plans.
• Diastasis Recti – Strengthen your core and improve abdominal separation after pregnancy.
• Pregnancy and Postpartum Recovery – Support your body through pregnancy changes and regain strength after childbirth.
• Pelvic Organ Prolapse – Reduce symptoms and improve pelvic stability with focused muscle training.
• Pain with Sexual Intercourse – Address discomfort caused by muscle tightness, weakness, or scar tissue.
• Constipation and Bowel Dysfunction – Improve bowel movements with therapy that enhances muscle coordination.

Why Choose Continuous Motion Physical Therapy?

Unlike general physical therapy clinics, we specialize in pelvic floor dysfunction and provide one-on-one care tailored to your body. You receive hands-on techniques, guided exercises, and practical solutions that fit into your daily routine.

Our goal is to help you move freely, live without discomfort, and regain confidence in your body’s abilities.

Take the Next Step Toward Relief

Pelvic floor dysfunction doesn’t have to control your life. If you’re ready to start your recovery, reach out to Continuous Motion Physical Therapy today. Schedule a consultation by visiting our contact page or call us at (623) 777-3113.

The post How Long Does It Take for the Pelvis to Return to Normal After Pregnancy? first appeared on Continuous Motion Physical Therapy.