As a pregnancy and postpartum corrective course specialist, naturally, I believe that deep core exercises are extremely important. They are absolutely necessary for postpartum women; however, they should be a part of everyone’s regimen, in my professional opinion.
Part of the reason I decided to specialize in corrective core was because of my own personal experience after I had my first child. Before kids, I was a competitive bodybuilder, earning the title of Canadian National Champion in my first season. I have always incorporated core circuits into my training routine, but I hadn’t learned or practiced any deep core exercises, as it really wasn’t very prevalent a few years back. After I had my daughter, I felt myself becoming passionate about deep core and how I could properly heal my diastasis recti. I didn’t realize how different fitness had to be to support proper Core healing and strengthening from the inside out. This led me on the quest to learn more about deep core for myself, but also to help educate and inspire other women going through the same thing. I have two children of my own, and I can’t imagine neglecting my deep inner core. Not only is core work my absolute passion and purpose in life, I feel as though it’s my duty to spread the word around deep core, and how it can help anyone and everyone, specifically the Mamas out there.
Some of the benefits of regularly exercising your deep core include:
- Helping to bring the diastasis recti back together
- Helping to make your rectus abdominis more symmetrical
- Improved control of your pelvic floor
- Reduced low back pain
- Improved posture
- Reduced muscle imbalance
- Improved centre of gravity
- Increased strength in functional exercises
- Improved muscle tone of your core
- Reduced bloating in the core area
- Flatter tummy and more
Deep core exercises differ from traditional ab exercises in the fact that they don’t typically involve crunches or sit-ups, but more so stabilizing movements and exercises focusing on the transverse abdominis – the innermost layer of the core.
I have two children of my own, and I can’t imagine neglecting my deep inner core. Not only is core work my absolute passion and purpose in life, I feel as though it’s my duty to spread the word around deep core, and how it can help anyone and everyone, specifically the Mamas out there.
Some of my favourite core exercises include:
- Quadruped bird dogs
- Dead bugs
- Glue bridges
- Posterior pelvic tilts
- Butterfly lifts
- Marches and more
All will be beneficial, but to get the best activation and engagement, we have to breathe properly while doing the exercises. That’s something I teach when I’m training and coaching my clients. It’s a body/mind/soul approach that focuses on to muscle connection and form above all.
I typically have my clients do at least one deep core circuit, once per week, and then usually a second abdominal circuit, once a week, focusing on the rectus abdominis and obliques, so we can target all areas of the core. I also always program workouts to begin with the core, so that it’s activated and engaged, so that the core continues to stay engaged throughout the entirety of the workout. This also helps to functionally incorporate core engagement through the other exercises, which is an integral piece to the puzzle. The end goal is to increase our muscle memory with regard to our core and naturally retrain ourselves to be mindful of our core throughout our daily practices.
In my opinion, the deep core is overlooked in the fitness industry, which is why it’s my main focus. I truly believe it is the centre pillar of proper movement and function. It sets the tone and is the primary framework of our physical bodies.
If you’d like to learn more about deep core or postpartum programs that I offer, you can visit my website or check me out on Instagram
