5 Core Strengthening Exercises & Mobility for Moms Post-C-Section
5 Core Strengthening Exercises for Moms Post-C-Section
Recovering from a C-section is a journey that requires patience, care, and the right approach to rebuilding strength. If you’re ready to reconnect with your core and regain your strength, these exercises are designed specifically for postpartum moms. Each move is gentle yet effective, focusing on deep core engagement without putting pressure on your incision or pelvic floor.
Why Core Strength Matters Post-C-Section
A Cesarean delivery impacts multiple layers of your abdominal muscles, making it essential to approach recovery gradually. Strengthening your core not only helps with day-to-day tasks but also improves posture, reduces back pain, and supports your overall fitness goals.
Recovering from a C-section can feel overwhelming, but with time, patience, and the right approach, you can rebuild strength in a way that respects your body’s healing process. One of the most essential areas to focus on is your core—specifically, the deep muscles of the abdomen. After a C-section, it’s not just about strengthening your muscles; it’s about restoring function and mobility, especially around the ribs and thoracic spine, areas often overlooked.
Here are five core moves to help you get back on track, along with an explanation of rib and thoracic mobility and why it’s essential for post-C-section recovery.
1. Diaphragmatic Breathing
Start with the most fundamental movement: diaphragmatic breathing. This helps engage your deep core muscles (the transverse abdominals) and begins the healing process.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Place one hand on your chest and the other on your lower belly.
Take a deep breath through your nose, letting your belly rise without your chest moving.
Exhale slowly through your mouth, engaging your core gently.
This move helps you reconnect with your deep core and starts activating your pelvic floor muscles.
2. Pelvic Tilts
Pelvic tilts help improve core strength and flexibility in your lower back. They gently reawaken the muscles around your abdomen and lower back.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Inhale, then on the exhale, tilt your pelvis by pressing your lower back into the floor.
Hold for a moment, then slowly release, letting your spine return to a neutral position.
This simple movement can help release tension in the lower back and strengthen the core while respecting your C-section scar.
3. Bridge Pose
Bridge pose activates the glutes, hamstrings, and core muscles. This movement helps you build strength without putting too much strain on the abdominal area.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Inhale and lift your hips toward the ceiling, squeezing your glutes and engaging your core.
Hold for a few breaths, then slowly lower your hips back down.
Be mindful of your pelvis and ensure you’re engaging the right muscles to avoid putting pressure on your lower back.
4. Modified Side Plank
Side planks are great for targeting the obliques, but after a C-section, start with a modified version to prevent unnecessary strain on your abdomen.
How to do it:
Lie on your side, propped up on your forearm.
Keep your knees bent and stacked on top of each other for support.
Engage your core and gently lift your hips off the ground, holding the position for a few breaths.
Lower back down.
This move helps build lateral core strength without straining the abdominal muscles too much.
5. Bird Dog
Bird Dog
Bird Dog is a great exercise for engaging the entire core, improving balance, and strengthening the lower back. This move is gentle yet effective for rebuilding core stability after a C-section.
How to do it:
Start in a tabletop position on your hands and knees, with your wrists under your shoulders and knees under your hips.
Slowly extend your right arm forward while simultaneously extending your left leg behind you, keeping your core engaged to maintain balance.
Hold for a moment, then gently return to the starting position.
Repeat on the opposite side, extending your left arm and right leg.
Bird Dog helps improve spinal alignment, balance, and coordination, all of which are crucial after a C-section recovery.
Rib & Thoracic Mobility: Why It’s Crucial Post-C-Section
During pregnancy and postpartum, the rib cage and thoracic spine can become stiff and tight due to changes in posture, carrying the baby, and spending time in positions that are less than ideal for spinal alignment. After a C-section, these areas are often neglected as we focus on the abdominal muscles. However, restoring mobility to the ribs and thoracic spine is just as important in your recovery.
Why is rib and thoracic mobility important?
Improves posture: The thoracic spine (upper back) plays a crucial role in overall posture. Tightness in this area can lead to slumping, which affects your core engagement and puts unnecessary strain on your lower back.
Relieves tension: After a C-section, the tension that builds up around the ribs and thoracic spine can restrict your ability to take full, deep breaths, which in turn affects your core activation. Increasing mobility can release that tension, allowing your breath to flow freely and your muscles to engage more effectively.
Supports core function: The ribs are closely connected to your diaphragm, which plays a crucial role in core activation. Improving thoracic mobility can help you engage the entire core, including those deep abdominal muscles that are often weakened during pregnancy and after a C-section.
Reduces pain: Scar tissue from the surgery or tightness from poor posture can lead to discomfort or even pain. Stretching and mobilizing the ribs and thoracic spine can reduce that discomfort and improve your overall movement quality.
Why Rib & Thoracic Mobility Supports 360° or Belly Breathing
Belly breathing, or 360° breathing, is a technique where you aim to expand the entire torso—front, sides, and back—when you inhale. This type of deep breathing activates the diaphragm and deep abdominal muscles, creating pressure in the core that stabilizes your spine and supports overall function.
Rib and thoracic mobility are essential for efficient 360° breathing because:
Allows full expansion of the rib cage: When the ribs and thoracic spine are tight, it limits the ability of your diaphragm to move downward fully when you inhale. This restriction prevents the lower ribs from expanding properly and reduces the effectiveness of your deep core engagement.
Promotes diaphragmatic function: The diaphragm works best when the ribs are able to expand laterally and the thoracic spine can rotate and flex. Without rib mobility, the diaphragm can’t fully engage, which leads to shallow breathing and less core activation.
Enhances core engagement: A free-moving thoracic spine allows your diaphragm to descend properly, engaging the deep core muscles (including the transverse abdominals and pelvic floor). This synergy between the rib cage, diaphragm, and core is essential for functional strength, stability, and breath control.
Rib & Thoracic Mobility Moves
Here are a couple of simple moves you can incorporate to increase mobility in these areas:
1. Thoracic Spine Rotation
Sit on the floor with your legs crossed or kneel.
Place your right hand behind your head and extend your left arm out in front of you.
Inhale, then on your exhale, rotate your upper back to the right, bringing your elbow toward the floor.
Inhale and return to center, then repeat on the other side.
2. Seated Side Stretch
Sit cross-legged or in a chair with your feet flat on the floor.
Raise your left arm overhead and bend to the right side, keeping your ribs lifted and engaging your core.
Hold for a few breaths, then slowly come back to center and switch sides.
These gentle movements improve flexibility and restore proper posture, setting the foundation for better core strength.
Conclusion
Recovering from a C-section is a journey that requires patience and care. Focus on rebuilding strength in your core with these exercises, while also working to restore mobility in the ribs and thoracic spine. Restoring rib and thoracic mobility enhances your ability to perform 360° belly breathing, which in turn supports deep core engagement. With time, you’ll begin to feel more connected to your body, and that deep core strength will serve as the foundation for all of your physical activity moving forward.