I know what you’re thinking. I’m a guy. What could I possibly say about the delicate intricacies of postpartum stuff? The truth is, I’ve worked with many women through pregnancy and afterward, and I’ve learned that, when done right, strength training can help with a wide range of postpartum issues. Whether birth was seven months ago or seven years ago, building strength can support recovery.
Here’s the core idea: you don’t need to push to the limit to fix problems. I’m not trying to turn anyone into a powerlifter; postpartum training doesn’t have to be extreme. The goal is to rebuild a solid base—starting with the pelvic floor and diaphragm, reconnecting the core, and then progressing. Foundations matter more than chasing a pre-pregnancy gym number.
Big no-nos immediately postpartum:
– Plyometrics like burpees, jumping, stairs, and running
– Any near-maximal or maximal loading
– Front abdominal exercises that bulge the abdomen or rely on heavy bearing down (things like certain planks, sit-ups, push-ups, or leg lifts)
It’s not just about kegels
Kegels are valuable, but they’re often overused or relied on alone. Dr. Sarah Duvall emphasizes a more balanced approach in Pregnancy & Postpartum Corrective Exercise Specialist 2.0: combine kegels with good breathing and progressive strength work. For many women, the postpartum plan should include kegels, teaching a good breath with a proper canister position, and strengthening the whole system.
Pelvic floor training works best when it’s connected to breath and movement. Pelvic floor dysfunction can improve with dedicated training, and pelvic floor training alone isn’t enough if breathing and posture aren’t addressed. Overdoing kegels can also lead to an overactive pelvic floor, especially if breathing drills and ribcage position aren’t incorporated.
Breathing and canister position
Start with a good inhale that expands the ribcage 360 degrees, letting the diaphragm descend and the pelvic floor relax. A proper inhale should gently press downward on the pelvic floor. Bearing down is not ideal. The idea is to “expand” the pelvic floor on the inhale and then exhale to bring everything back to neutral.
A simple example for learning: perform a dead bug while using a full 360-degree inhale, followed by a slow, extended exhale without bearing down aggressively. This helps cement the relationship between breath, core, and pelvic floor.
Strength training as the next step
Strength work helps cement the above into place. If you’ve built pelvic floor awareness and can control breathing, you can begin loading—starting with bodyweight patterns and progressing gradually. Start by coordinating breath with a squat: inhale on the descent to allow the pelvic floor to relax, then exhale as you ascend to engage the core.
From there, move to goblet squats and continue to avoid aggressive bearing down while keeping intra-abdominal pressure in check. The pelvic floor is a muscle that benefits from progressive overload just like any other muscle. Postpartum isn’t a disease, and the approach should be multi-faceted, not limited to kegels alone.
Pregnancy & postpartum corrective exercise specialist (PCES) 2.0
When colleagues ask which course I’d recommend, I point to Dr. Sarah Duvall’s PCES 2.0. It’s a comprehensive resource—34 hours of lectures, videos, and case studies that cover assessments, corrective strategies, pelvic floor function, incontinence, and rectus diastasis. It also demonstrates how strength training can and should be part of the process.
There are CEUs available, and there’s a limited-time discount: save $250 off the regular price through May 21st, with access ending on May 25th. Payment plans are available.
I’ve had my own share of pain—rupturing my Achilles last summer taught me what true discomfort feels like. That experience helps me relate to the challenges others face, including childbirth and postpartum recovery.
