Postpartum Core Recovery: From Breathwork to Real Movement
As I write this, I'm 5.5 months postpartum, and let me tell you – the journey back to feeling strong and connected to my body has been nothing like I expected. If you're reading this as a new mama, a mama who's been putting everyone else first, or simply someone looking to rebuild that essential mind-body connection, I want you to know that wherever you are in your journey is exactly where you need to be.
The Foundation: It All Starts with Breath
When my doctor cleared me for exercise at my six-week postpartum visit, I wanted to get back into old routines but as this was my second ceasarean this was not going to happen. What I quickly learned is that before we can think about planks, running, or even gentle yoga flows, we need to rebuild the foundation – and that foundation is breath.
The first program I committed to wasn't about burning calories or "getting my body back" (a phrase I've grown to dislike). Instead, I focused on breathwork and reconnecting with my core. Those early weeks were spent simply learning to breathe deeply again, feeling my ribcage expand, and gently engaging my deep abdominal muscles with each exhale.
This wasn't the dramatic, sweat-inducing workout my pre-baby self might have craved, but it was exactly what my body needed. Each breath was rebuilding the neural pathways between my brain and my core muscles – connections that had been stretched, strained, and fundamentally changed during pregnancy and childbirth.
Building Momentum: The Better Me Postpartum Challenge
Once I felt more connected to my breath and could engage my deep core muscles with intention, I was ready for the next step. I discovered the Better Me Postpartum Recovery Challenge, and it became my gentle bridge back into structured movement.
What I loved about this program was its understanding that postpartum bodies aren't just "out of shape" – they're fundamentally different. The exercises progressed thoughtfully, always emphasising form over intensity, and connection over performance. Some days I felt strong and capable; other days, I modified nearly every movement. Both were perfectly valid.
The challenge taught me that consistency trumps intensity every single time. Those 15-20 minute sessions, done regularly, were rebuilding not just my physical strength but my confidence in my body's capabilities.
Finding Joy in Movement: Walking and YouTube Workouts
Beyond structured programs, I've discovered the pure joy of simple movement. Walking has become my meditation, my thinking time, and often my only guaranteed fresh air of the day. Whether it's a brisk solo walk while baby naps or a leisurely stroll with the whole family, these moments have been crucial for both my physical and mental health.
On days when I crave something different, I turn to YouTube. GrowwithJo has become a favourite – her workouts are accessible, encouraging, and perfectly suited for those days when you want to move but don't want to think too hard about it. I love that I can do a 10-minute session in my living room, no equipment needed, and still feel accomplished. Also some days its popping Hey Bear on dancing along!
The Reality Check: What "Getting Back" Really Means
Here's what I wish someone had told me: you're not getting your old body back, and that's actually a beautiful thing. Your body has done something miraculous. It's grown, birthed, and possibly fed a human being. It deserves respect, patience, and kindness – not punishment or unrealistic expectations.
Some days, my core feels strong and engaged. Other days, I'm reminded that healing isn't linear. I've learned to celebrate small victories: the first time I could do a modified plank without feeling disconnected from my core, or when I realised I could walk up stairs without thinking about engaging my pelvic floor muscles – it was just happening naturally again.
Beyond Postpartum: This Journey is for Every Mother
While I'm sharing my postpartum experience, I know many of you reading this might be years past childbirth but still feeling disconnected from your body. Maybe life got busy, self-care took a backseat, or you're just ready to prioritise your health again. The principles remain the same:
Start with breath and connection
Progress gradually and mindfully
Celebrate consistency over perfection
Listen to your body's wisdom
Remember that movement should add joy to your life, not stress
A Personal Update: My Healing Journey Continues
For those who've been following my journey, you might remember my post about a year ago when I suffered a significant burn on my leg. I wanted to give you an update on how that healing process has been going, especially as it's intersected with my postpartum recovery.
The burn has healed remarkably well, though the scar remains visible. Initially, I was self-conscious about it as it was very red, and I have to make sure it's not in the sun. But something shifted during these months of postpartum recovery – I've developed a new appreciation for what my body can do rather than fixating on how it looks.
The scar tissue is still a little tough but it has really lightened up and smoothed out. I maintain moisturising and sunscreen so that it continues to heal but I am really happy with how it is coming along.
If you want to hear the actual story, I talked about it recently on my Instagram
In many ways, both experiences – recovering from the burn and navigating postpartum healing – have taught me the same lessons about patience, self-compassion, and the incredible resilience of our bodies.
Moving Forward: Your Journey is Unique
As I continue on this path, I'm reminded daily that there's no finish line to this journey. Some weeks I'm consistent with my workouts; others, I'm lucky to get a walk in. Both are okay. Some days my core feels strong and stable; others, I'm reminded I'm still healing. Both are part of the process.
If you're just starting your journey back to movement, be patient with yourself. If you're well into it but struggling with consistency, extend yourself grace. If you're feeling strong and capable, celebrate that – but remember it might fluctuate, and that's normal too.
Your body is your home for life. Treat it with the kindness, respect, and patience you'd show your dearest friend. Start where you are, use what you have, do what you can. And remember – you're not trying to go backward to who you were; you're moving forward to who you're becoming.
What's your experience been with getting back into movement after life changes? I'd love to hear your stories in the comments below.
