Postnatal Fitness Advice Stresses Breathing and Glutes Over Kegels Alone

A postnatal fitness instructor presented a sequence of exercises intended to restore core function after pregnancy. The guidance focuses on breathing patterns, posture correction, and glute strength before introducing pelvic-floor contractions. New mothers often face competing demands from infant care, work, and household tasks.

The instructor noted that these pressures can limit time for structured exercise.

The first step centers on 360-degree breathing.

The instructor recommends lying on a mat, inhaling to expand the ribcage, and exhaling without initially contracting the pelvic floor. The second step uses resistance-band rows performed on all fours. The movement is intended to strengthen upper-back muscles and engage the pelvic floor through tension along the deep front line.

The third step adds glute activation. Exercises such as glute bridges and kick-backs are described as helping to realign the pelvis after pregnancy-related shifts. The instructor stated that Kegel exercises remain part of recovery but should follow the three preparatory steps.

Skipping those steps, the article said, can reduce the effectiveness of pelvic-floor contractions. The guidance is distributed through the StrongLikeMum YouTube channel, which posts new videos twice weekly.