Your “core” is so much more than your abs, it’s a coordinated system involving your diaphragm, pelvic floor, deep abdominals, and supportive muscles that wrap around the pelvis and spine.

This week, we’re breaking down what your core actually is, what diastasis recti really means, how to train your core safely in pregnancy, and how we rebuild function postnatally (in ways that might feel slow… but are profoundly powerful).

As always:
✨ there are no bad movements
✨ your body is adaptable
✨ and what doesn’t feel good now may feel great with the right support

And remember, I’m always here if you need personalised reassurance or guidance.

Let’s dive in.

PRENATAL: Your Core System & Safe Strengthening in Pregnancy

Diastasis Recti: What It Actually Is

Every woman will have diastasis recti by the end of pregnancy.
It’s not an injury, it’s an adaptation.

Your rectus abdominis (the “six-pack” muscles) are already in two halves, connected by the linea alba. As your baby grows, the linea alba stretches creating more space. That stretch can look like a gap or cause coning when pressure isn’t well managed.

This stretching is:
✔️ normal
✔️ functional
✔️ part of healthy fetal growth

In pregnancy, our goal isn’t to “close the gap” (that happens postpartum) our goal is to manage pressure, support the core, and stay functional.

Why 360° Diaphragmatic Breathing Matters

This is one of the most important tools in both pregnancy and postpartum.

A quick reminder:

Belly breathing is not 360° breathing.
Belly breathing is great for nervous system calm, but it often pushes the abdominal wall out. In pregnancy and postpartum, that can increase pressure on the linea alba.

Instead we want 360° diaphragmatic breathing, this means:
• inhale through the nose
• slow, low, deep
• expansion through ribs front, back, and sides
• belly rises naturally, not forcefully
• minimal shoulder movement (so we’re not relying on accessory neck/shoulder muscles)

This breathing pattern:
✨ regulates the nervous system
✨ improves pelvic floor function
✨ reduces upper body tension
✨ supports the deep core (TVA)
✨ helps manage pressure as the baby grows

Your diaphragm and pelvic floor work in partnership, when you breathe well, you load well, move well, and protect your core.

Should you train your core in pregnancy?

Absolutely, avoiding core work entirely does more harm than good.

The key is how you do it.

Safe core training foundations:
✔️ Use a strong exhale (like blowing through a balloon) when loading, bracing or lifting
✔️ Inner thigh activation (adductors) helps connect the pelvic floor + deep core
✔️ Prioritise 360° breathing
✔️ Focus on the oblique sling systems
✔️ Avoid repeated forceful crunching (not unsafe, just unhelpful)
✔️ Reduce deep, loaded twisting in the lower lumbar spine
✔️ If you see bulging/coning, reset breath, reduce load, or change the angle

Your oblique slings are especially key in pregnancy, they support pelvic stability, cross-body connection, walking gait, balance, and load transfer.

A note on coning

If you see coning occasionally when getting up or lifting, it’s not dangerous.
It’s simply feedback.

Just adjust your breath, reduce load, or change position.
Your body is giving you information, that’s all.

✨ If you're feeling unsure how to move through pregnancy…

I want to pause here and speak directly to you as your prenatal guide.

If you’re not sure what movements are safe…
If you’re worried about “doing it wrong”…
If your training feels harder to navigate as your bump grows…

AlignBirth was designed to remove that guesswork.

Inside AlignBirth you receive:
🌿 Week-by-week pregnancy yoga & movement sessions
🌿 The Pelvic Stability Programme (your pregnancy-specific core + pelvis work)
🌿 Breathwork + mobility to enhance the training you already love
🌿 Pain-reducing techniques for pelvic and back discomfort
🌿 Targeted support to reduce coning, protect diastasis and build strength
🌿 A full birth preparation pathway

If you want to feel confident in your movement this week, you can:
✨ Try AlignBirth free for 7 days
Choose a plan that suits you best:
• Monthly Pay-As-You-Go (most flexible)
• 6-Month Plan — includes 1:1 with me + tailored follow-up
• 12-Month Plan — deepest support + 2 x 1:1 sessions

POSTNATAL: Rebuilding Core Function (Not Just Strength)

In the early postpartum phase, we start with your breath again because the breath is your deep core connection.

Your diaphragm, pelvic floor, TVA, and multifidus are all part of one pressure-managed system. We rebuild it from the inside out.

And let’s talk about something important:

Crunches alone won’t rebuild core function.

We need coordinated breath, pelvic floor mobility (contract + relax), deep core activation, and gradual load progression.

Why this approach works: Fiona’s transformation

This postnatal story is too powerful not to share:

“My husband is a PT and I asked him to check my form on my planks. He said it’s the best form he’s ever seen me have and the strongest I’ve looked doing them. I’m amazed how much more engaged I am with my core post-pregnancy. I was conscious not to hurt myself post c-section, but your programme starts so small and gentle that I built the tools from the very beginning.”

This is exactly why we start slow.
Slow builds deep.
Deep builds strong.
Strong builds confidence.

Pelvic Floor Rehab: Where Postnatal Recovery Begins

Your pelvic floor is part of your core system, not separate.

It:
• supports the bladder, uterus, and bowel
• keeps you continent
• supports you when lifting
• works with your deep core + diaphragm
• lengthens and contracts (both equally important)

Postnatally we retrain:
✨ breath → pelvic floor mobility → deep core activation → load → movement

Not gripping.
Not tightening constantly.
Not “pull belly to spine.”
But restoring coordination.

Diastasis Recti Postnatally: What You Need to Know

Most women have abdominal separation after birth. The linea alba is highly elastic and can recover beautifully.

Rehab focuses on:
• breath-led core connection
• managing pressure
• avoiding repeated forceful bulging
• gradually loading the core
• integrating functional movement

Symptoms may include doming, coning, softness around the belly button, back pain, pelvic heaviness, or difficulty lifting.

But, this is important, diastasis is treatable.
With the right progression, most women regain strength and tension beautifully.

✨ If you don’t feel like “yourself” postpartum…

I want to gently speak to you here, because so many women feel this way and think they’re the only ones:

Maybe you still feel weak through your core.
Maybe your lower back aches by midday.
Maybe coughing or sneezing makes you anxious.
Maybe you’re months (or years) postpartum and still don’t feel held by your body.

You deserve support that guides you step-by-step, without overwhelm or pressure.

AlignBirth’s Postnatal Rehab Pathway rebuilds your core system from the inside out:

✨ breath-led deep core reconnection
✨ pelvic floor mobility + strength
✨ functional movement
✨ gradual progression into full strength
✨ monthly Q&A calls
✨ and space to ask the “Is this normal?” questions anytime

If you want someone to walk alongside you, try the 7-day free trial and see how your body responds.

Choose a plan to suit you:
🌿 Monthly Pay-As-You-Go
✨ 6-Month Plan — includes 1:1 session + bespoke, tailored guidance
🖤 12-Month Plan — longest support + 2 x 1:1 sessions

MEMBERS’ RECOMMENDATIONS

Here are some member-loved tools to support your core journey, especially with Black Friday coming up:
🎯 Resistance bands
🏋️ Light dumbbells
🟣 Pilates / core ball
🌀 Foam roller & massage balls

Click here to seethe full list so you can save this week.

A final reminder…

None of this needs to feel rushed, forced, or perfect.
Your core system is adaptable, intelligent and capable of healing and strengthening with the right support.

If anything feels confusing, worrying, or uncertain, just send me a message. I’m here for you.

I’m with you in this, every step of the way.
Love, Meghan ✨