I’ve always prided myself on spotting and addressing my knowledge gaps. Understanding functional anatomy? Check. Grasping breathing mechanics? Check. Knowing how to program plyometrics? Check. Long division? Not so much. One of the best moves I’ve made in my career was to deepen my education on training clients through pregnancy and postpartum. Anyone who works with women—almost every coach—should invest in this area. For me, studying this topic has boosted my confidence as a coach.
One of the best courses I’ve taken is Dr. Sarah Duvall’s Pregnancy & Postpartum Corrective Exercise Specialist course. She’s revamped it, and starting today through tomorrow (2/24) you can get Pregnancy & Postpartum Corrective Exercise Specialist 2.0 for $150 off the regular price. It includes 34 hours of content (the only thing not covered is showing a live birth). CEUs are available, and payment plans are possible. This course has been incredibly valuable in helping me become a better coach and in earning the trust of my female clients. I believe investing in it will pay for itself many times over.
Below is a repost of an article I wrote last year sharing some lessons I learned from the course. If you prefer to skip ahead, you can click here to purchase. The discounted price lasts through Wednesday (2/24). Otherwise, you’ll likely find the article worth reading.
4 Things to Consider When Working with Postpartum Women
1) Once postpartum, always postpartum
This core idea is stressed throughout the course. Whether a woman is recently postpartum or years later, you should do your due diligence as a coach. Time passing doesn’t erase issues like Diastasis Recti or urinary leakage, and they can persist. So ask questions and review her reproductive health history to gather as much information as possible. A practical approach is to send new clients a short questionnaire before the first session, with birth history and children questions. If they haven’t given birth, they can skip those sections and proceed to lighter topics. They can share as much detail as they’re comfortable with.
2) Breathing → Core → Posture → Everything Else
That’s the order to prioritize with postpartum clients. Breathing work remains essential for helping place the rib cage correctly and set the stage for training. The canister position—where the diaphragm and pelvic floor stack together—tends to be more stable than a scissor position, which can lead to less stability and more risk of pain. Focus on 3D rib expansion rather than chest breathing alone. Even simple moves like the Dead Bug, done with proper breath, can be a great starter. Every birth is different, so wait until the client is ready before starting more intense work. It’s also important to note that even 14 days of bed rest can cause atrophy of the multifidus and surrounding spine muscles, so gentle walking with basic breathing drills can help. A new mom’s core is likely to be weak for a long time—and that’s normal. Start with small, progressive interventions now, and they’ll pay off later.
3) It Takes Time
Pregnant and postpartum clients are often more vulnerable. They may want to return to their previous routine before they’re ready. The pelvic floor and other tissues need time to recover. A useful guideline is: nine months to grow, nine months to recover. This doesn’t mean lifting is forbidden, but it helps with expectations. Early on, rebuild a solid base: core, pelvic floor, and breathing before heavy lifting. A recent client example: a new mom returning to the gym less than a month after birth began with a gentle first week like:
– Dead Bug 3×5 per side
– Goblet Split Squat 3×6 per leg
– Standing Band Row 3×10
– Breathing Side Plank 3×3 per side
– Pallof Press 2×10 per side
– Suitcase Carry 2×25 yards per side
– Low-impact progression rather than high-impact jumping
Every client is different, but the key is to take things slowly.
4) What to Avoid in the Early Stages
In the early stages, skip plyometrics such as burpees, jumping jacks, stairs; running (as a form of plyometrics); front abdominal exercises like planks, sit-ups, push-ups, and leg raises that bulge the abdomen; and any high-load core work too soon. Focus on safe, progressive work. For more, consider the Pregnancy & Postpartum Corrective Exercise Specialist 2.0 course.
