I have a beef with core programs.

Postpartum moms, listen up! It’s not enough to just follow exercises—you need to understand why you’re doing them and how they work to rebuild your body. Too many programs promise to “heal your diastasis” or “stop the leaking,” but they don’t dive deep into the most important elements that truly drive recovery.

These are the three elemental principles every core program should include:

1. Breathing is a vital function. This isn’t just about breathing into your abdomen. Proper breathing is about learning how to engage your diaphragm and coordinate it with your pelvic floor and deep core muscles. When you understand why breathing matters and how to do it right, you’re laying the strongest foundation for recovery.

2. The deep core is reflexive. You shouldn’t have to squeeze or tighten your pelvic floor or any deep core muscle for that matter. Engaging doesn’t mean tightening. If you hear the words “tighten” or “squeeze,” be cautious. It’s not about tightening—it’s about connecting your brain to your muscles. When your deep core functions as it should, it automatically supports your body in movement.

3. Stress and nutrition are key players. You can’t out-exercise stress or a poor diet. Why? Because both directly affect how your body functions, especially postpartum. Stress impacts your breathing, and without the right nutrition, your body can’t rebuild effectively. Understanding how to manage these areas is crucial to complete recovery.

Moms, this is what real core recovery looks like. When you understand the why and how behind these principles, you unlock the power to heal from the inside out. Your body is amazing, and you’re capable of so much more than you realize! Keep going—you’ve got this!