39: How To Engage Your Deep Core, Heal Diastasis Recti, and Strength Train as a Mom with Ashley Nowe
How to Engage Your Deep Core and Heal Diastasis Recti: The Key to Postpartum Strength
.The postpartum journey can be challenging, especially when it comes to reclaiming your body after childbirth.
In this episode of Broads Podcast, Tara dives into a conversation with Ashley Nowe, founder of Get Mom Strong and creator of Strong Like a Mother (SLAM), discussing a crucial part of postpartum recovery: healing diastasis recti and engaging your deep core. This episode provides empowering insights for women navigating the often difficult process of rebuilding their core strength after birth.
If you're on this journey or considering starting it, the advice shared in this episode will serve as an invaluable guide.
What is Diastasis Recti and Why Does It Matter?
Diastasis recti is a condition where the abdominal muscles—specifically the rectus abdominis (the “six-pack” muscles)—separate, creating a gap along the midline of the abdomen. This condition is common during pregnancy as the growing uterus puts pressure on the abdominal muscles, causing them to stretch and separate. However, diastasis recti can also occur for other reasons, such as obesity or improper exercise techniques.
Why does this matter? Diastasis recti isn’t just a cosmetic concern; it affects your core strength, posture, and stability. The condition can lead to poor posture, back pain, pelvic floor dysfunction, and difficulty engaging in everyday activities. In essence, your deep core is compromised, and this can make it harder to feel strong and confident in your body post-pregnancy.
The good news? Healing diastasis recti and regaining core strength is possible through mindful and focused rehabilitation exercises.
The Power of Deep Core Engagement
One of the most powerful insights from this episode is the importance of engaging the deep core muscles, particularly the transverse abdominis. Often referred to as the “corset” of your body, the transverse abdominis is the deepest layer of abdominal muscles, wrapping around your torso to provide support and stability.
Ashley Nowe emphasizes that the key to healing diastasis recti and rebuilding strength isn’t through traditional abdominal exercises like crunches. In fact, crunches can make diastasis worse, as they put excess pressure on the midline of the body. Instead, the focus should be on learning how to properly engage the deep core muscles with exercises that promote gentle, progressive healing.
By focusing on core engagement—through controlled breathing techniques, pelvic floor activation, and intentional movements—new moms can restore stability and function to their core. Ashley’s approach centers on reconnecting with the body, understanding its anatomy, and building strength from the inside out.
Healing Through Strength Training: A Progressive Approach
When it comes to postpartum recovery, one of the most important questions women ask is, “Can I return to strength training?” The short answer is yes, but with modifications. Tara and Ashley emphasize that strength training, when done correctly, can help rebuild core strength, improve overall fitness, and promote a sense of empowerment.
However, postpartum strength training should always begin with a focus on healing the core. Ashley recommends starting with exercises that engage the deep core without putting strain on the abdominal muscles. Exercises that involve breathwork, pelvic floor activation, and controlled movements are ideal to safely strengthen the core and support the pelvic region.
Ashley’s program, Strong Like a Mother (SLAM), is designed specifically for postpartum recovery. It incorporates gentle but effective exercises that promote overall body strength while honoring the body’s natural healing process. These exercises help new moms regain their strength without rushing the process or risking injury.
As Tara points out, every woman’s postpartum recovery is different. While some may feel ready to return to higher-intensity training sooner, others may need more time to heal. The key is to listen to your body and move at your own pace. It’s not about "bouncing back" but about honoring the process and reclaiming your strength step by step.
Patience and Self-Compassion in the Postpartum Journey
One of the most important messages shared in this episode is the value of patience and self-compassion. Healing from diastasis recti and regaining postpartum strength takes time. It’s easy to fall into the trap of comparing your recovery to others or feeling frustrated if progress seems slow. But Tara and Ashley remind us that this journey is deeply personal and unique to each woman.
Instead of focusing on the speed of your recovery, focus on celebrating the small wins along the way. Whether it's improved posture, reduced back pain, or the ability to engage your deep core muscles properly, each step forward is a victory. Ashley encourages women to recognize that healing is not linear—it’s a process that takes time and intentional effort.
At the core of this mindset is the understanding that your strength is not just physical. It’s emotional, mental, and spiritual. By embracing the healing process with patience, self-compassion, and grace, you can create a strong foundation for long-term health and wellness.
Empowering Your Postpartum Recovery
Diastasis Recti is Not Just Cosmetic: It affects core stability, posture, and overall function, which can lead to back pain and pelvic floor issues.
Deep Core Engagement is Key: Focus on exercises that engage the transverse abdominis, rather than traditional abdominal exercises like crunches. This helps heal diastasis and rebuild strength from the inside out.
Strength Training with Modifications: Begin your postpartum strength training with exercises that focus on healing the core and pelvic floor before progressing to more intense workouts.
Patience and Self-Compassion: Postpartum recovery is a journey, not a race. Celebrate the small victories and be kind to yourself as you rebuild your strength.
Reclaim Your Strength and Empowerment
As women, we often measure our strength by external standards. But postpartum recovery is about much more than just physical appearance—it’s about reconnecting with your body, building functional strength, and empowering yourself through the process of healing.
By engaging in exercises that promote deep core engagement, practicing patience, and embracing self-compassion, you’ll be on your way to not just recovering from pregnancy but reclaiming your inner strength and confidence.
So, what steps are you taking to heal your core postpartum? Are you focusing on deep core engagement or looking to start your own recovery journey?
Drop a comment below to share your thoughts and experiences. Let’s support and empower each other as we navigate the journey of postpartum recovery together!
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