If you’re months (or even years) postpartum and still feel like your core strength isn’t where you want it to be, you’re not alone. Many people assume the answer is simply more ab work — but true recovery goes much deeper.

Your core isn’t just one muscle. It’s a system made up of the diaphragm, pelvic floor, ribs, pelvis, glutes, and adductors. When that system is coordinated, you don’t just get stronger abs — you gain the ability to manage pressure more effectively, support your pelvic floor, and build strength that carries into lifting, running, and daily life.

Direct core work matters, but it can’t stand alone. To truly progress postpartum, you need a full–body approach that looks at how your entire system is working together. When one piece is out of sync, the rest of your body has to compensate, often leading to stalled progress.

Here are six key areas to check in on when rebuilding your core strength postpartum:

Posterior Expansion — Breathing Into Your Back Ribs

One of the most common things I see postpartum is that breathing gets stuck in the front of the body. Instead of expanding through the back and sides, the ribcage lifts, the belly pushes forward, and pressure is concentrated in one area. This is partly because pregnancy naturally changes the position of the diaphragm and ribcage. But if that breathing pattern doesn’t re-expand after birth, the core system struggles to function well.

Posterior expansion means being able to breathe into the back ribs, sides, and low back. This kind of 360° expansion allows the diaphragm and pelvic floor to work together like a piston. When the diaphragm moves down on the inhale, the pelvic floor responds naturally, lengthening and supporting pressure. On the exhale, everything lifts back up and generates tension. Without this expansion, the pelvic floor is often overloaded, and pressure has nowhere to go but down or forward.

Training posterior expansion builds the foundation for all other core strategies. Crocodile breathing or hands-and-knees breathing with a band around your ribcage are two powerful ways to bring awareness to your back body and retrain this movement.

Pelvic Alignment — Stacking Ribs Over Pelvis

Pelvic alignment isn’t about holding a “perfect posture.” It’s about stacking your ribs over your pelvis so your core muscles are positioned to work efficiently. During pregnancy, the pelvis often tips forward, the ribs flare upward, and the diaphragm and pelvic floor no longer line up. If this alignment doesn’t restore postpartum, pressure gets mismanaged and the core can’t generate stability.

When your ribs are stacked over your pelvis, your diaphragm and pelvic floor can coordinate again. This doesn’t just help your core — it reduces strain on your low back, improves breathing mechanics, and makes lifting and running feel more efficient.

A great way to practice this is with the 90/90 hamstring bridge, which uses the hamstrings to gently tuck the pelvis and bring the ribs into alignment. Another option is the side-lying hip lift with isometric adductor and banded press, which reinforces alignment while also integrating the inner thighs.

Adductor Activation — Inner Thighs as Core Support

The inner thighs, or adductors, are often forgotten in postpartum recovery. But they are directly connected to your pelvic floor and deep core. If they’re not firing, your system loses a key stabilizer. Without adductor strength, the pelvis may feel unstable, the pelvic floor may have to work harder on its own, and your core can feel disconnected.

When the adductors activate properly, they provide support from below. They help control pelvic position, balance out hip function, and reinforce the connection between your legs and your core. This isn’t just about stronger thighs — it’s about giving the entire system more integrity.

Simple exercises like supine band adduction are excellent ways to bring this muscle group back online. When you start to feel your inner thighs working in harmony with your breath and pelvic floor, you’ll notice a big difference in your overall stability.

Breathing Pattern — Managing Pressure with Every Rep

How you breathe during movement is one of the most overlooked parts of postpartum recovery. Many people either hold their breath, push pressure downward, or breathe only into their belly. These patterns place unnecessary strain on the pelvic floor and abdominal wall.

A well-coordinated breathing pattern distributes pressure evenly and allows you to create and release tension at the right times. For example, inhaling into your back ribs helps expand your system, while exhaling with control allows you to generate tension through your core and pelvic floor. When you match this breath with movement — inhaling as you lower into a hinge, exhaling as you stand back up — you’re teaching your body to manage pressure naturally.

Glute Firing — Loading, Not Just Squeezing

Postpartum, it’s common to clench the glutes and mistake that for strength. But muscles that are always “on” aren’t truly strong — they’re tight and overworked. For the glutes to support your core, they need to lengthen and contract through full range, not just hold constant tension.

When you learn to load your glutes, you not only build strength but also improve hip mobility and reduce low back compensation. The glutes are powerful drivers of pelvic and core stability, but they can only do their job when they’re allowed to move.

An exercise like the staggered hinge with iso band pull is a great way to train this. The band adds resistance that forces you to coordinate glute strength with core engagement, teaching your system to share the load instead of relying on clenching.

Rib Stack Under Load — Staying Connected When You Lift

Many people can find good alignment at rest, but things fall apart once they start lifting, pressing, or running. Ribs flare up, the low back takes over, and suddenly the core system loses its connection. This is a sign that your core isn’t staying stacked under load.

Rib stack under load means keeping your ribs and pelvis aligned while moving against resistance. It’s a skill that allows you to maintain tension and protect your system during real-world demands. Without it, even strong abs won’t translate into effective lifting or running.

To train this, try the supine band pullover, which challenges you to keep your ribs connected while moving your arms overhead. The lat pull down with overhead press is another great option — it reinforces rib-pelvis connection in a pressing position that directly transfers to daily life and gym movements.

Bringing It All Together

Rebuilding your core postpartum isn’t about doing endless planks or crunches. It’s about reconnecting a system — your diaphragm, ribs, pelvis, pelvic floor, adductors, and glutes — so they can work together again.

When you train these six checkpoints, you stop chasing tension and start building connection. That’s the difference between a core that feels “off” and one that supports you in lifting, running, and daily life.

Want a program that takes you step-by-step from reconnection into strength? My Return to Strength and 3-Phase Core Program inside the app are designed to do exactly that.