Your Core After Kids: Why Crunches Aren’t the Answer

And What to Do Instead

After having kids, many mums are eager to regain core strength and flatten their tummy.

The first instinct? Start doing crunches. But here’s the problem—traditional ab exercises like crunches and sit-ups might actually make things worse, especially if you have diastasis recti, a weak pelvic floor, or general core instability.

If you’ve been doing endless crunches with little to no results (or even feeling worse after), this post is for you.

Let’s break down what happens to your core after pregnancy, why crunches aren’t the answer, and what you should do instead.

What Happens to Your Core During Pregnancy?

Your core is more than just your abs—it’s a system of muscles that includes the transverse abdominis (TVA), obliques, rectus abdominis, pelvic floor, and diaphragm. These muscles work together to support your spine, balance pressure in your abdomen, and provide stability for everyday movements.

During pregnancy, your core is stretched to make space for your growing baby. The rectus abdominis (the six-pack muscles) often separate, leading to diastasis recti, and the pelvic floor muscles weaken due to the added weight and pressure. This leaves many mums with a weak, unstable core postpartum.

Symptoms of a weak core after pregnancy may include:

✅ A lingering “mummy tummy” or bloating, even after losing weight

✅ Lower back pain or poor posture

✅ A bulging or doming effect when doing ab exercises

✅ Pelvic floor issues (leakage, heaviness, or pain)

If you’re experiencing any of these, crunches are NOT your best friend.

Why Crunches Can Make Things Worse

Most people assume crunches will strengthen their core, but here’s why they can actually do more harm than good postpartum:

1. Crunches Increase Abdominal Pressure

When you perform a crunch, you push outward against your abdominal wall. If your core is still healing, this can worsen diastasis recti, making the gap between your abdominal muscles bigger instead of helping them come back together.

2. They Don’t Engage the Deep Core Muscles

Crunches primarily target the rectus abdominis (six-pack muscles), but postpartum mums need to rebuild their deep core muscles—especially the transverse abdominis—which act like a natural corset to support your tummy and spine.

3. Crunches Can Strain the Pelvic Floor

If your pelvic floor is weak (which is common after childbirth), repeated crunches can put extra downward pressure, potentially leading to leakage, prolapse, or discomfort.

What to Do Instead: Safe Core Exercises for Mums

Instead of crunches, focus on deep core activation and functional movements that help rebuild strength from the inside out. Here are a few safe and effective exercises to start with:

1. Diaphragmatic Breathing (aka “360 Breathing”) – get my FREE breath work guide here.

• Lie on your back or sit in a relaxed position.

• Inhale deeply through your nose, expanding your ribcage and belly (not just your chest).

• Exhale slowly, drawing your belly button toward your spine while engaging your deep core.

• Repeat for 10 breaths.

✔ Why it works: Helps retrain your core and improve muscle activation.

2. Heel Slides

• Lie on your back with knees bent and feet on the floor.

• Inhale, engage your core, and slowly slide one foot out straight, keeping your lower back flat.

• Exhale and bring your foot back in.

• Repeat 10 times per side.

✔ Why it works: Strengthens the deep core without putting pressure on the abs.

3. Glute Bridge with Core Engagement

• Lie on your back with knees bent, feet hip-width apart.

• Inhale, engage your core, and squeeze your glutes as you lift your hips.

• Hold for a second, then slowly lower down.

• Repeat 10-12 times.

✔ Why it works: Strengthens the pelvic floor, glutes, and core together.

4. Dead Bug

• Lie on your back with arms extended up and knees bent at 90 degrees.

• Inhale, engage your core, and slowly extend one leg and the opposite arm toward the floor.

• Exhale and return to the starting position.

• Repeat 10 times per side.

✔ Why it works: Engages the deep core muscles while stabilizing the spine.

Final Thoughts: Focus on Strength, Not Just Aesthetics

Mums often feel pressure to “bounce back” after pregnancy, but true core recovery isn’t about getting a flat tummy—it’s about restoring function and strength so you can move, lift, and feel confident in your body.

If you’ve been struggling with core weakness, back pain, or diastasis recti, ditch the crunches and start with deep core activation instead. Your core is the foundation of your strength—give it the time and care it deserves!

Find out if you have Diastasis Recti (ab seperation) for FREE here.

Want a step-by-step plan to restore your core? My 12-week “Restore Your Core” programme is designed specifically for mums to rebuild strength safely.

Try it inside my fitness app with a free trial today!

Check out my fitness app subscription designed specifically for busy mums, and let’s fit in those small consistent moments into your busy schedule!

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• Dont forget you can try my FREE workouts from my Fitness App Monthly Membership here – give it a try at home!

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