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1. Shard Calculation

Query:

Response:

Calculated Shard: 18 (from laksa117)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa018.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://fitness.stackexchange.com/questions/45518/suggestions-on-postpartum-exercises\')), getAhrefsUnparsedNoserviceFromURL(\'https://fitness.stackexchange.com/questions/45518/suggestions-on-postpartum-exercises\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/fitness.stackexchange.com\/questions\/45518\/suggestions-on-postpartum-exercises","crawl_time":1770425875,"first_indexed_time":0,"http_code":200,"src_unparsed":"com,stackexchange!fitness,\/questions\/45518\/suggestions-on-postpartum-exercises s443","src_root_hash":"8045678284012640218","history_drop_reason":null,"meta_title":"workout routines - Suggestions on Postpartum exercises - Physical Fitness Stack Exchange","meta_descriptions":[],"attrs_boilerpipe_text":"After you give birth, it is incredibly important to approach your recovery just as that—recovery. Your body has gone through trauma and needs to heal with time and therapy\nWhat happened to your core?\nWhen we are pregnant, our belly grows, and as our belly grows our abdominal wall thins to allow for enough space for the baby. This creates a weaker core and the muscles begin to drift and separate, known as Diastasis Recti (DR). Everyone has a different experience and a different degree of DR that presents after child birth.\nYour pelvic floor is also affected after childbirth. It has been holding the weight of a child for ~9 months and needs to be cared for and strengthened\nRebuilding the Core\nIt is important to first repair the mind muscle connection with your core. This can be done by practicing\n360 breathing\n. Locating a neutral spine, finding your pelvic floor, and making your body build back the previously natural habit of how and when to engage your core when breathing.\nNext you can start to work on your deep core. Start to engage your pelvic floor with your 360 breathing. From there you'll work to engage more of your body. Think of engaging one more item as a time, starting close to your pelvic floor. So, glutes, then lower abs. At this point, all work should be done on your back with your extremities on the ground (like heel slides). Hold your core as you perform your exercises. Make sure your lower back is connected with the floor, your core is engaged, and you have no coning. If all of these aren't happening, take a break and try and later. After you have mastered this, you will start to engage legs, arms (think dead bug), and eventually be able to move off your back and into a quadruped position.\nPlease do plenty of research. There are a lot of great programs such as\nGet Mom Strong\nonline if you wish to work on this in your own home. You can also get a referral to a Physical Therapist who specializes in the pelvic floor and DR and will build a program based on your evaluation.\nFinally\nThis is a LONG process. Do not rush. Back pain, incontinence, and prolapsed uterus are NOT normal and typically symptoms of a weak deep core. Once your core is strong, this is when you can start to add more full body training such as running, sports, weightlifting, etc.","attrs_markdown":"[Skip to main content](https:\/\/fitness.stackexchange.com\/questions\/45518\/suggestions-on-postpartum-exercises#content)\n\n#### Stack Exchange Network\nStack Exchange network consists of 183 Q\\&A communities including [Stack Overflow](https:\/\/stackoverflow.com\/), the largest, most trusted online community for developers to learn, share their knowledge, and build their careers.\n\n[Visit Stack Exchange](https:\/\/stackexchange.com\/)\n\n1. - [Tour Start here for a quick overview of the site](https:\/\/fitness.stackexchange.com\/tour)\n   - [Help Center Detailed answers to any questions you might have](https:\/\/fitness.stackexchange.com\/help)\n   - [Meta Discuss the workings and policies of this site](https:\/\/fitness.meta.stackexchange.com\/)\n   - [About Us Learn more about Stack Overflow the company, and our products](https:\/\/stackoverflow.co\/)\n2. ### [current community](https:\/\/fitness.stackexchange.com\/)\n   - [Physical Fitness](https:\/\/fitness.stackexchange.com\/)\n     [help](https:\/\/fitness.stackexchange.com\/help) [chat](https:\/\/chat.stackexchange.com\/?tab=site&host=fitness.stackexchange.com)\n   - [Physical Fitness Meta](https:\/\/fitness.meta.stackexchange.com\/)\n   ### your communities\n   [Sign up](https:\/\/fitness.stackexchange.com\/users\/signup?ssrc=site_switcher&returnurl=https%3A%2F%2Ffitness.stackexchange.com%2Fquestions%2F45518%2Fsuggestions-on-postpartum-exercises) or [log in](https:\/\/fitness.stackexchange.com\/users\/login?ssrc=site_switcher&returnurl=https%3A%2F%2Ffitness.stackexchange.com%2Fquestions%2F45518%2Fsuggestions-on-postpartum-exercises) to customize your list.\n   \n   ### [more stack exchange communities](https:\/\/stackexchange.com\/sites)\n   [company blog](https:\/\/stackoverflow.blog\/)\n3. [Log in](https:\/\/fitness.stackexchange.com\/users\/login?ssrc=head&returnurl=https%3A%2F%2Ffitness.stackexchange.com%2Fquestions%2F45518%2Fsuggestions-on-postpartum-exercises)\n4. [Sign up](https:\/\/fitness.stackexchange.com\/users\/signup?ssrc=head&returnurl=https%3A%2F%2Ffitness.stackexchange.com%2Fquestions%2F45518%2Fsuggestions-on-postpartum-exercises)\n\n[Physical Fitness](https:\/\/fitness.stackexchange.com\/)\n\n1. 1. [Home](https:\/\/fitness.stackexchange.com\/)\n   2. [Questions](https:\/\/fitness.stackexchange.com\/questions)\n   3. [Unanswered](https:\/\/fitness.stackexchange.com\/unanswered)\n   4. [AI Assist](https:\/\/stackoverflow.com\/ai-assist)\n   5. [Tags](https:\/\/fitness.stackexchange.com\/tags)\n   6. [Chat](https:\/\/chat.stackexchange.com\/)\n   7. [Users](https:\/\/fitness.stackexchange.com\/users)\n2. Stack Internal\n   Stack Overflow for Teams is now called **Stack Internal**. 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[Learn more](https:\/\/stackoverflow.co\/internal\/?utm_medium=referral&utm_source=fitness-community&utm_campaign=side-bar&utm_content=explore-teams-compact)\n\n**Stack Internal**\n\nKnowledge at work\n\nBring the best of human thought and AI automation together at your work.\n\n[Explore Stack Internal](https:\/\/stackoverflow.co\/internal\/?utm_medium=referral&utm_source=fitness-community&utm_campaign=side-bar&utm_content=explore-teams-compact-popover)\n\n# [Suggestions on Postpartum exercises](https:\/\/fitness.stackexchange.com\/questions\/45518\/suggestions-on-postpartum-exercises)\n[Ask Question](https:\/\/fitness.stackexchange.com\/questions\/ask)\n\nAsked\n\n3 years, 3 months ago\n\nModified [10 months ago](https:\/\/fitness.stackexchange.com\/questions\/45518\/suggestions-on-postpartum-exercises?lastactivity \"2025-03-27 11:15:07Z\")\n\nViewed 368 times\n\n7\n\nI know that everyone is different and you should be getting cleared by your MD, but once they do clear you, what are some good exercises to do to help your body recover? Specifically to help with strengthening your abdominal muscles and strengthening your pelvic floor muscles.\n\n- [workout-routines](https:\/\/fitness.stackexchange.com\/questions\/tagged\/workout-routines \"show questions tagged 'workout-routines'\")\n- [abdominals](https:\/\/fitness.stackexchange.com\/questions\/tagged\/abdominals \"show questions tagged 'abdominals'\")\n- [pregnancy](https:\/\/fitness.stackexchange.com\/questions\/tagged\/pregnancy \"show questions tagged 'pregnancy'\")\n\n[Share](https:\/\/fitness.stackexchange.com\/q\/45518 \"Short permalink to this question\")\n\n[Improve this question](https:\/\/fitness.stackexchange.com\/posts\/45518\/edit)\n\nFollow\n\n[edited Nov 7, 2022 at 16:46](https:\/\/fitness.stackexchange.com\/posts\/45518\/revisions \"show all edits to this post\")\n\n[![V2Blast's user avatar](https:\/\/i.sstatic.net\/WyDMc.png?s=64)](https:\/\/fitness.stackexchange.com\/users\/36912\/v2blast)\n\n[V2Blast](https:\/\/fitness.stackexchange.com\/users\/36912\/v2blast)♦\n\n10077 bronze badges\n\nasked Oct 24, 2022 at 14:28\n\n[![Ilianna's user avatar](https:\/\/www.gravatar.com\/avatar\/7d7f4dbddcc90d59d8466b313fb10c0a?s=64&d=identicon&r=PG&f=y&so-version=2)](https:\/\/fitness.stackexchange.com\/users\/38692\/ilianna)\n\n[Ilianna](https:\/\/fitness.stackexchange.com\/users\/38692\/ilianna)\n\n21511 silver badge66 bronze badges\n\n0\n\n[Add a comment](https:\/\/fitness.stackexchange.com\/questions\/45518\/suggestions-on-postpartum-exercises \"Use comments to ask for more information or suggest improvements. Avoid answering questions in comments.\")   \\|\n\n## 2 Answers 2\nSorted by:\n\n[Reset to default](https:\/\/fitness.stackexchange.com\/questions\/45518\/suggestions-on-postpartum-exercises?answertab=scoredesc#tab-top)\n\n8\n\nAfter you give birth, it is incredibly important to approach your recovery just as that—recovery. Your body has gone through trauma and needs to heal with time and therapy\n\n## What happened to your core?\nWhen we are pregnant, our belly grows, and as our belly grows our abdominal wall thins to allow for enough space for the baby. This creates a weaker core and the muscles begin to drift and separate, known as Diastasis Recti (DR). Everyone has a different experience and a different degree of DR that presents after child birth.\n\nYour pelvic floor is also affected after childbirth. It has been holding the weight of a child for ~9 months and needs to be cared for and strengthened\n\n## Rebuilding the Core\nIt is important to first repair the mind muscle connection with your core. This can be done by practicing [360 breathing](http:\/\/take2health.com.au\/using-the-diaphragm-to-breathe-360-breathing\/#:~:text=This%20way%20of%20breathing%20allows,our%20side%20ribs%20and%20back.). Locating a neutral spine, finding your pelvic floor, and making your body build back the previously natural habit of how and when to engage your core when breathing.\n\nNext you can start to work on your deep core. Start to engage your pelvic floor with your 360 breathing. From there you'll work to engage more of your body. Think of engaging one more item as a time, starting close to your pelvic floor. So, glutes, then lower abs. At this point, all work should be done on your back with your extremities on the ground (like heel slides). Hold your core as you perform your exercises. Make sure your lower back is connected with the floor, your core is engaged, and you have no coning. If all of these aren't happening, take a break and try and later. After you have mastered this, you will start to engage legs, arms (think dead bug), and eventually be able to move off your back and into a quadruped position.\n\nPlease do plenty of research. There are a lot of great programs such as [Get Mom Strong](https:\/\/getmomstrong.com\/) online if you wish to work on this in your own home. You can also get a referral to a Physical Therapist who specializes in the pelvic floor and DR and will build a program based on your evaluation.\n\n## Finally\nThis is a LONG process. Do not rush. Back pain, incontinence, and prolapsed uterus are NOT normal and typically symptoms of a weak deep core. Once your core is strong, this is when you can start to add more full body training such as running, sports, weightlifting, etc.\n\n[Share](https:\/\/fitness.stackexchange.com\/a\/45520 \"Short permalink to this answer\")\n\n[Improve this answer](https:\/\/fitness.stackexchange.com\/posts\/45520\/edit)\n\nFollow\n\nanswered Oct 24, 2022 at 15:58\n\n[![Piper's user avatar](https:\/\/i.sstatic.net\/jyD6cM5F.jpg?s=64)](https:\/\/fitness.stackexchange.com\/users\/33473\/piper)\n\n[Piper](https:\/\/fitness.stackexchange.com\/users\/33473\/piper)\n\n56633 silver badges1010 bronze badges\n\n[Add a comment](https:\/\/fitness.stackexchange.com\/questions\/45518\/suggestions-on-postpartum-exercises \"Use comments to ask for more information or suggest improvements. Avoid comments like “+1” or “thanks”.\")   \\|\n\n\\-2\n\nWhile I have not been pregnant I would assume exercises such a hip thrusts and RDLs (Romanian Deadlifts) would be most beneficial to strengthen your abdominal muscles as well as your pelvic floor during the postpartum. I would recommend easing into them by using light weights and a bar pad\/yoga mat wrapped around the bar just so the bar itself isn't putting pressure on your hips. Take these exercises slowly and focus on your breathing, breathing out as you perform the exercise. I hope this helps.\n\n[Share](https:\/\/fitness.stackexchange.com\/a\/45534 \"Short permalink to this answer\")\n\n[Improve this answer](https:\/\/fitness.stackexchange.com\/posts\/45534\/edit)\n\nFollow\n\n[edited Oct 27, 2022 at 14:26](https:\/\/fitness.stackexchange.com\/posts\/45534\/revisions \"show all edits to this post\")\n\nanswered Oct 26, 2022 at 17:22\n\n[![Chloe Lanese's user avatar](https:\/\/www.gravatar.com\/avatar\/5de7b17dace8212d0ea5efa2c66e3578?s=64&d=identicon&r=PG&f=y&so-version=2)](https:\/\/fitness.stackexchange.com\/users\/38705\/chloe-lanese)\n\n[Chloe Lanese](https:\/\/fitness.stackexchange.com\/users\/38705\/chloe-lanese)\n\n1755 bronze badges\n\n2\n\n- 1\n  Your answer could be improved with additional supporting information. Please [edit](https:\/\/fitness.stackexchange.com\/posts\/45534\/edit) to add further details, such as citations or documentation, so that others can confirm that your answer is correct. You can find more information on how to write good answers [in the help center](https:\/\/fitness.stackexchange.com\/help\/how-to-answer).\n  \n  Community\n  \n  – [Community](https:\/\/fitness.stackexchange.com\/users\/-1\/community \"1 reputation\") Bot\n  \n  2022-10-26 18:38:46 +00:00\n  \n  Commented Oct 26, 2022 at 18:38\n- 2\n  Please do not do oblique twists. This will put too much pressure on your core for a first postpartum workout. If you had a c-section this will likely be one of the LAST workouts you will perform while rebuilding your core.\n  \n  Piper\n  \n  – [Piper](https:\/\/fitness.stackexchange.com\/users\/33473\/piper \"566 reputation\")\n  \n  2022-10-26 18:48:08 +00:00\n  \n  Commented Oct 26, 2022 at 18:48\n\n[Add a comment](https:\/\/fitness.stackexchange.com\/questions\/45518\/suggestions-on-postpartum-exercises \"Use comments to ask for more information or suggest improvements. Avoid comments like “+1” or “thanks”.\")   \\|\n\n**[Protected question](https:\/\/fitness.stackexchange.com\/help\/privileges\/protect-questions)**. To answer this question, you need to have at least 10 reputation on this site (not counting the [association bonus](https:\/\/meta.stackexchange.com\/questions\/141648\/what-is-the-association-bonus-and-how-does-it-work)). The reputation requirement helps protect this question from spam and non-answer activity.\n\nStart asking to get answers\n\nFind the answer to your question by asking.\n\n[Ask question](https:\/\/fitness.stackexchange.com\/questions\/ask)\n\nExplore related questions\n\n- [workout-routines](https:\/\/fitness.stackexchange.com\/questions\/tagged\/workout-routines \"show questions tagged 'workout-routines'\")\n- [abdominals](https:\/\/fitness.stackexchange.com\/questions\/tagged\/abdominals \"show questions tagged 'abdominals'\")\n- [pregnancy](https:\/\/fitness.stackexchange.com\/questions\/tagged\/pregnancy \"show questions tagged 'pregnancy'\")\n\nSee similar questions with these tags.\n\n- The Overflow Blog\n- [What’s new at Stack Overflow: February 2026](https:\/\/stackoverflow.blog\/2026\/02\/02\/what-s-new-at-stack-overflow-february-2026\/)\n- Featured on Meta\n- [Results of the January 2026 Community Asks Sprint: Community Badges](https:\/\/meta.stackexchange.com\/questions\/417043\/results-of-the-january-2026-community-asks-sprint-community-badges)\n- [All users on Stack Exchange can now participate in chat](https:\/\/meta.stackexchange.com\/questions\/417109\/all-users-on-stack-exchange-can-now-participate-in-chat)\n\n#### Related\n[8](https:\/\/fitness.stackexchange.com\/questions\/1027\/after-pregnancy-exercise-to-close-gap-in-vertical-muscles-in-abs \"Question score (upvotes - 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Your body has gone through trauma and needs to heal with time and therapy\n\n## What happened to your core?\nWhen we are pregnant, our belly grows, and as our belly grows our abdominal wall thins to allow for enough space for the baby. This creates a weaker core and the muscles begin to drift and separate, known as Diastasis Recti (DR). Everyone has a different experience and a different degree of DR that presents after child birth.\n\nYour pelvic floor is also affected after childbirth. It has been holding the weight of a child for ~9 months and needs to be cared for and strengthened\n\n## Rebuilding the Core\nIt is important to first repair the mind muscle connection with your core. This can be done by practicing [360 breathing](http:\/\/take2health.com.au\/using-the-diaphragm-to-breathe-360-breathing\/#:~:text=This%20way%20of%20breathing%20allows,our%20side%20ribs%20and%20back.). Locating a neutral spine, finding your pelvic floor, and making your body build back the previously natural habit of how and when to engage your core when breathing.\n\nNext you can start to work on your deep core. Start to engage your pelvic floor with your 360 breathing. From there you'll work to engage more of your body. Think of engaging one more item as a time, starting close to your pelvic floor. So, glutes, then lower abs. At this point, all work should be done on your back with your extremities on the ground (like heel slides). Hold your core as you perform your exercises. Make sure your lower back is connected with the floor, your core is engaged, and you have no coning. If all of these aren't happening, take a break and try and later. After you have mastered this, you will start to engage legs, arms (think dead bug), and eventually be able to move off your back and into a quadruped position.\n\nPlease do plenty of research. There are a lot of great programs such as [Get Mom Strong](https:\/\/getmomstrong.com\/) online if you wish to work on this in your own home. You can also get a referral to a Physical Therapist who specializes in the pelvic floor and DR and will build a program based on your evaluation.\n\n## Finally\nThis is a LONG process. Do not rush. Back pain, incontinence, and prolapsed uterus are NOT normal and typically symptoms of a weak deep core. Once your core is strong, this is when you can start to add more full body training such as running, sports, weightlifting, etc.","meta_canonical":null}

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Boilerpipe Text	After you give birth, it is incredibly important to approach your recovery just as that—recovery. Your body has gone through trauma and needs to heal with time and therapy What happened to your core? When we are pregnant, our belly grows, and as our belly grows our abdominal wall thins to allow for enough space for the baby. This creates a weaker core and the muscles begin to drift and separate, known as Diastasis Recti (DR). Everyone has a different experience and a different degree of DR that presents after child birth. Your pelvic floor is also affected after childbirth. It has been holding the weight of a child for ~9 months and needs to be cared for and strengthened Rebuilding the Core It is important to first repair the mind muscle connection with your core. This can be done by practicing 360 breathing . Locating a neutral spine, finding your pelvic floor, and making your body build back the previously natural habit of how and when to engage your core when breathing. Next you can start to work on your deep core. Start to engage your pelvic floor with your 360 breathing. From there you'll work to engage more of your body. Think of engaging one more item as a time, starting close to your pelvic floor. So, glutes, then lower abs. At this point, all work should be done on your back with your extremities on the ground (like heel slides). Hold your core as you perform your exercises. Make sure your lower back is connected with the floor, your core is engaged, and you have no coning. If all of these aren't happening, take a break and try and later. After you have mastered this, you will start to engage legs, arms (think dead bug), and eventually be able to move off your back and into a quadruped position. Please do plenty of research. There are a lot of great programs such as Get Mom Strong online if you wish to work on this in your own home. You can also get a referral to a Physical Therapist who specializes in the pelvic floor and DR and will build a program based on your evaluation. Finally This is a LONG process. Do not rush. Back pain, incontinence, and prolapsed uterus are NOT normal and typically symptoms of a weak deep core. Once your core is strong, this is when you can start to add more full body training such as running, sports, weightlifting, etc.
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[Explore Stack Internal](https://stackoverflow.co/internal/?utm_medium=referral&utm_source=fitness-community&utm_campaign=side-bar&utm_content=explore-teams-compact-popover) # [Suggestions on Postpartum exercises](https://fitness.stackexchange.com/questions/45518/suggestions-on-postpartum-exercises) [Ask Question](https://fitness.stackexchange.com/questions/ask) Asked 3 years, 3 months ago Modified [10 months ago](https://fitness.stackexchange.com/questions/45518/suggestions-on-postpartum-exercises?lastactivity "2025-03-27 11:15:07Z") Viewed 368 times 7 I know that everyone is different and you should be getting cleared by your MD, but once they do clear you, what are some good exercises to do to help your body recover? Specifically to help with strengthening your abdominal muscles and strengthening your pelvic floor muscles. - [workout-routines](https://fitness.stackexchange.com/questions/tagged/workout-routines "show questions tagged 'workout-routines'") - [abdominals](https://fitness.stackexchange.com/questions/tagged/abdominals "show questions tagged 'abdominals'") - [pregnancy](https://fitness.stackexchange.com/questions/tagged/pregnancy "show questions tagged 'pregnancy'") [Share](https://fitness.stackexchange.com/q/45518 "Short permalink to this question") [Improve this question](https://fitness.stackexchange.com/posts/45518/edit) Follow [edited Nov 7, 2022 at 16:46](https://fitness.stackexchange.com/posts/45518/revisions "show all edits to this post") [![V2Blast's user avatar](https://i.sstatic.net/WyDMc.png?s=64)](https://fitness.stackexchange.com/users/36912/v2blast) [V2Blast](https://fitness.stackexchange.com/users/36912/v2blast)♦ 10077 bronze badges asked Oct 24, 2022 at 14:28 [![Ilianna's user avatar](https://www.gravatar.com/avatar/7d7f4dbddcc90d59d8466b313fb10c0a?s=64&d=identicon&r=PG&f=y&so-version=2)](https://fitness.stackexchange.com/users/38692/ilianna) [Ilianna](https://fitness.stackexchange.com/users/38692/ilianna) 21511 silver badge66 bronze badges 0 [Add a comment](https://fitness.stackexchange.com/questions/45518/suggestions-on-postpartum-exercises "Use comments to ask for more information or suggest improvements. Avoid answering questions in comments.") \\| ## 2 Answers 2 Sorted by: [Reset to default](https://fitness.stackexchange.com/questions/45518/suggestions-on-postpartum-exercises?answertab=scoredesc#tab-top) 8 After you give birth, it is incredibly important to approach your recovery just as that—recovery. Your body has gone through trauma and needs to heal with time and therapy ## What happened to your core? When we are pregnant, our belly grows, and as our belly grows our abdominal wall thins to allow for enough space for the baby. This creates a weaker core and the muscles begin to drift and separate, known as Diastasis Recti (DR). Everyone has a different experience and a different degree of DR that presents after child birth. Your pelvic floor is also affected after childbirth. It has been holding the weight of a child for ~9 months and needs to be cared for and strengthened ## Rebuilding the Core It is important to first repair the mind muscle connection with your core. This can be done by practicing [360 breathing](http://take2health.com.au/using-the-diaphragm-to-breathe-360-breathing/#:~:text=This%20way%20of%20breathing%20allows,our%20side%20ribs%20and%20back.). Locating a neutral spine, finding your pelvic floor, and making your body build back the previously natural habit of how and when to engage your core when breathing. Next you can start to work on your deep core. Start to engage your pelvic floor with your 360 breathing. From there you'll work to engage more of your body. Think of engaging one more item as a time, starting close to your pelvic floor. So, glutes, then lower abs. At this point, all work should be done on your back with your extremities on the ground (like heel slides). Hold your core as you perform your exercises. Make sure your lower back is connected with the floor, your core is engaged, and you have no coning. If all of these aren't happening, take a break and try and later. After you have mastered this, you will start to engage legs, arms (think dead bug), and eventually be able to move off your back and into a quadruped position. Please do plenty of research. There are a lot of great programs such as [Get Mom Strong](https://getmomstrong.com/) online if you wish to work on this in your own home. You can also get a referral to a Physical Therapist who specializes in the pelvic floor and DR and will build a program based on your evaluation. ## Finally This is a LONG process. Do not rush. Back pain, incontinence, and prolapsed uterus are NOT normal and typically symptoms of a weak deep core. Once your core is strong, this is when you can start to add more full body training such as running, sports, weightlifting, etc. [Share](https://fitness.stackexchange.com/a/45520 "Short permalink to this answer") [Improve this answer](https://fitness.stackexchange.com/posts/45520/edit) Follow answered Oct 24, 2022 at 15:58 [![Piper's user avatar](https://i.sstatic.net/jyD6cM5F.jpg?s=64)](https://fitness.stackexchange.com/users/33473/piper) [Piper](https://fitness.stackexchange.com/users/33473/piper) 56633 silver badges1010 bronze badges [Add a comment](https://fitness.stackexchange.com/questions/45518/suggestions-on-postpartum-exercises "Use comments to ask for more information or suggest improvements. Avoid comments like “+1” or “thanks”.") \\| \-2 While I have not been pregnant I would assume exercises such a hip thrusts and RDLs (Romanian Deadlifts) would be most beneficial to strengthen your abdominal muscles as well as your pelvic floor during the postpartum. I would recommend easing into them by using light weights and a bar pad/yoga mat wrapped around the bar just so the bar itself isn't putting pressure on your hips. Take these exercises slowly and focus on your breathing, breathing out as you perform the exercise. I hope this helps. [Share](https://fitness.stackexchange.com/a/45534 "Short permalink to this answer") [Improve this answer](https://fitness.stackexchange.com/posts/45534/edit) Follow [edited Oct 27, 2022 at 14:26](https://fitness.stackexchange.com/posts/45534/revisions "show all edits to this post") answered Oct 26, 2022 at 17:22 [![Chloe Lanese's user avatar](https://www.gravatar.com/avatar/5de7b17dace8212d0ea5efa2c66e3578?s=64&d=identicon&r=PG&f=y&so-version=2)](https://fitness.stackexchange.com/users/38705/chloe-lanese) [Chloe Lanese](https://fitness.stackexchange.com/users/38705/chloe-lanese) 1755 bronze badges 2 - 1 Your answer could be improved with additional supporting information. Please [edit](https://fitness.stackexchange.com/posts/45534/edit) to add further details, such as citations or documentation, so that others can confirm that your answer is correct. You can find more information on how to write good answers [in the help center](https://fitness.stackexchange.com/help/how-to-answer). Community – [Community](https://fitness.stackexchange.com/users/-1/community "1 reputation") Bot 2022-10-26 18:38:46 +00:00 Commented Oct 26, 2022 at 18:38 - 2 Please do not do oblique twists. This will put too much pressure on your core for a first postpartum workout. If you had a c-section this will likely be one of the LAST workouts you will perform while rebuilding your core. Piper – [Piper](https://fitness.stackexchange.com/users/33473/piper "566 reputation") 2022-10-26 18:48:08 +00:00 Commented Oct 26, 2022 at 18:48 [Add a comment](https://fitness.stackexchange.com/questions/45518/suggestions-on-postpartum-exercises "Use comments to ask for more information or suggest improvements. Avoid comments like “+1” or “thanks”.") \\| [Protected question](https://fitness.stackexchange.com/help/privileges/protect-questions). To answer this question, you need to have at least 10 reputation on this site (not counting the [association bonus](https://meta.stackexchange.com/questions/141648/what-is-the-association-bonus-and-how-does-it-work)). The reputation requirement helps protect this question from spam and non-answer activity. Start asking to get answers Find the answer to your question by asking. 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Readable Markdown	After you give birth, it is incredibly important to approach your recovery just as that—recovery. Your body has gone through trauma and needs to heal with time and therapy ## What happened to your core? When we are pregnant, our belly grows, and as our belly grows our abdominal wall thins to allow for enough space for the baby. This creates a weaker core and the muscles begin to drift and separate, known as Diastasis Recti (DR). Everyone has a different experience and a different degree of DR that presents after child birth. Your pelvic floor is also affected after childbirth. It has been holding the weight of a child for ~9 months and needs to be cared for and strengthened ## Rebuilding the Core It is important to first repair the mind muscle connection with your core. This can be done by practicing [360 breathing](http://take2health.com.au/using-the-diaphragm-to-breathe-360-breathing/#:~:text=This%20way%20of%20breathing%20allows,our%20side%20ribs%20and%20back.). Locating a neutral spine, finding your pelvic floor, and making your body build back the previously natural habit of how and when to engage your core when breathing. Next you can start to work on your deep core. Start to engage your pelvic floor with your 360 breathing. From there you'll work to engage more of your body. Think of engaging one more item as a time, starting close to your pelvic floor. So, glutes, then lower abs. At this point, all work should be done on your back with your extremities on the ground (like heel slides). Hold your core as you perform your exercises. Make sure your lower back is connected with the floor, your core is engaged, and you have no coning. If all of these aren't happening, take a break and try and later. After you have mastered this, you will start to engage legs, arms (think dead bug), and eventually be able to move off your back and into a quadruped position. Please do plenty of research. There are a lot of great programs such as [Get Mom Strong](https://getmomstrong.com/) online if you wish to work on this in your own home. You can also get a referral to a Physical Therapist who specializes in the pelvic floor and DR and will build a program based on your evaluation. ## Finally This is a LONG process. Do not rush. Back pain, incontinence, and prolapsed uterus are NOT normal and typically symptoms of a weak deep core. Once your core is strong, this is when you can start to add more full body training such as running, sports, weightlifting, etc.
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