Feel like your body doesn’t feel like yours yet?
After pregnancy, everything changes—your core, your posture, your breathing, even how you move day to day.
You might notice:
• Your core feels weak or disconnected
• Your back or neck taking over
• You’re unsure how to return to workouts
You don’t need to rush—you need to rebuild correctly.
Hi mama, I’m Dr. Holly 💕
I’m a Doctor of Physical Therapy, strength coach, and prenatal & postpartum corrective exercise specialist, and I’m also a mom.
I created this to help you reconnect to your body safely and confidently.
Because postpartum recovery isn’t about doing more, it’s about doing it right.
This is for you if...
• You’re postpartum and cleared for movement
• You want to return to fitness safely
• You don’t want to “guess” what to do
• You want to rebuild strength the right way
Why most moms struggle when returning to workouts
Your body spent 9+ months adapting:
• Your ribs expanded
• Your core lengthened
• Your pelvis shifted
• Your pressure system changed
Jumping back into workouts too quickly can lead to:
• Compensation patterns
• Slow progress
• Pain or frustration
Your core is a pressure system, not just abs.
Your core works as a team
• Diaphragm (breathing)
• Deep core (your corset)
• Pelvic floor
• Back stabilizers
When they work together → you feel strong
When they don’t → your body compensates
Signs your core isn’t fully restored yet
• Neck or shoulder tension
• Low back tightness
• Glutes not activating
• “Ab gripping” feeling
The First Priority Postpartum: Breathing
If you are in your first month or two postpartum, your main job is:
-
Restoring diaphragm function
-
Restoring pelvic floor coordination
-
Improving rib mobility
-
Rebuilding pressure control
This sets you up for pain-free lifting and better muscle gains later.
If you skip breath and alignment and jump straight into lifting:
-
You may build strength on compensation patterns
-
Progress may stall
-
Pain risk increases
When you rebuild the foundation first:
-
Lifting feels smoother
-
Core engagement becomes automatic
-
Muscle building becomes more efficient
Step 1: Master Your Breath
Diaphragmatic breathing is step one in restoring your postpartum core because it rebuilds the foundation your body depends on for strength and stability. During pregnancy, your rib cage often flares up and out to accommodate your growing baby, while your deep core muscles (especially the transverse abdominis) and pelvic floor become stretched and less responsive.
By relearning how to breathe with your diaphragm, allowing your ribs to expand 360° and then gently come back down- you begin to correct rib flare and bring your core back into proper alignment. This breathing pattern naturally reconnects your diaphragm, deep core, and pelvic floor so they can work together again as a system.
Without this foundation, traditional core exercises can lead to compensation, pressure mismanagement, and even worsen issues like coning, doming, or pelvic floor dysfunction. But when you start with breath, you’re not just “activating your core," you’re retraining it to function the way it was designed to, setting the stage for safe, effective strength building.
Practice breathing in one of these positions daily for 10 breaths.
Step 2: Finding Your Deep Core
THE BREATH + DEEP CORE SEQUENCE:
practice 10 breaths with the activation
Inhale:
Fully relax all tension
Muscles must fully relax between reps to function well
Exhale:
10% squeeze on the yoga block / pillow Imagine a zipper from pelvic floor rib cage Imagine gentle compression across hip bones
Step 3- Start Core Restore!
Core Restore Day 1: Breathe with Mobility
Breathe
Supine Diaphragmatic Breathing
Lie on your back with knees bent and feet flat. Inhale through your nose and expand your ribs 360° (front, sides, and back). Exhale slowly through your mouth and feel your ribs soften down as your deep core gently engages.
Childs pose
Sit hips back toward heels with arms reaching forward. Inhale into your back ribs and sides. Exhale and gently melt deeper into the stretch while keeping your shoulders relaxed.
Lizard lunge
Step one foot forward into a deep lunge with hands on the floor or blocks. Let hips sink forward while keeping ribs stacked over pelvis. Breathe slowly to open the hips and improve pelvic mobility.
Book opener
Lie on your side with knees bent and arms stacked in front of you. Open your top arm and rotate your chest toward the ceiling while following your hand with your eyes. Breathe into your ribs as you rotate to improve thoracic mobility.
Core Restore Day 2: Breathe with Mobility
Sidelying
breathing
Lie on your side with knees bent. Inhale into the bottom rib cage and back ribs. Exhale slowly and feel ribs soften while maintaining relaxed shoulders and neck.
Cat cow
Start on hands and knees. Inhale and gently drop your belly while lifting chest and tailbone. Exhale and round your spine while gently engaging your core and pelvic floor.
Kneeling Thoracic Rotation
Start tall in kneeling. Place one hand behind your head. Rotate your chest toward that side on an exhale, then return to center on inhale. Focus on moving through the upper back, not low back.
Adductor Rock Backs
Start on hands and knees with one leg extended out to the side. Rock hips back toward heel while keeping spine neutral. Feel stretch in inner thigh while breathing into ribs.
Core Restore Day 3: Breathe with Mobility
Wall 90/90 Bridge
From wall 90/90 position, gently press heels into wall and lift hips into bridge. Maintain rib position and slow breathing. Focus on glutes and deep core working together
Hip 90/90 Dynamic
Sit with front leg and back leg both at 90°. Rotate knees side to side slowly without lifting feet. Stay tall through spine and breathe steadily.
Book OpEner
Lie on your side with knees bent and arms stacked in front of you. Open your top arm and rotate your chest toward the ceiling while following your hand with your eyes. Breathe into your ribs as you rotate to improve thoracic mobility.
