When it comes to postpartum recovery and rebuilding your core, one of the most important concepts to understand is intra-abdominal pressure (IAP). How you manage pressure determines whether your core feels supported and strong or whether you deal with symptoms like leaking, coning/doming, or pelvic heaviness.

One of my favorite tools for teaching and testing this is… a balloon.

What Is Intra-Abdominal Pressure?

Intra-abdominal pressure (IAP) is the pressure inside your abdominal cavity — the space that houses your organs, surrounded by your diaphragm, abdominal wall, spinal muscles, and pelvic floor. Every time you breathe, move, or lift, this system automatically regulates pressure to give your body stability and support.

Think of your torso like a pressurized canister:

• Diaphragm (lid on top): descends as you inhale, helping to pressurize the system.
• Abdominal wall (sides): responds by expanding and providing tension.
• Pelvic floor (bottom): lengthens and contracts to manage the pressure coming down.
• Spinal muscles (back wall): provide structural support so the pressure stays balanced.

When all of these parts work together, you get a strong, resilient system that can handle everyday activities and heavy lifting. But if pressure leaks in one direction, symptoms can show up:

• Too much pressure downward → leaking, heaviness, or prolapse.
• Too much pressure forward → coning/doming through the abdominal wall or straining the linea alba.
• Too much pressure upward → breath holding, rib flare, or neck/shoulder tension.

The key isn’t to avoid intra-abdominal pressure as it’s essential for movement and stability but to distribute it evenly so your core, diaphragm, and pelvic floor are all sharing the load.

Learning to Manage Pressure Postpartum

During pregnancy, the way you manage pressure naturally changes. As your belly grows, your diaphragm gets pushed upward and your ribs flare, while your pelvic floor carries more load. These adaptations are normal, but they often mean that after birth your breathing patterns, rib position, and pressure strategy don’t just return to pre-pregnancy state.

Postpartum recovery involves retraining your system:

• Re-establishing full ribcage expansion on the inhale, instead of shallow chest breathing.
• Restacking ribs over pelvis to restore alignment.
• Teaching the pelvic floor and diaphragm to move in sync again.

The goal is to create dynamic control — being able to generate pressure when you need it (like bracing for a lift) and release it when you don’t (like in relaxed breathing).

How a Balloon Helps

A balloon provides external resistance to your exhale, which is where many people struggle postpartum. Instead of air flowing out easily, you have to create steady, controlled pressure inside your body. This makes compensations more obvious.

For example: if your belly bulges outward while you exhale into the balloon, that shows you’re sending pressure forward or downward rather than distributing it evenly. If air escapes from the balloon when you inhale, it mimics what happens when pressure “leaks” through your core or pelvic floor. But if the balloon inflates smoothly while your ribs stay stacked and your belly gently moves in and up, you know you’re on track.

Benefits of Balloon Breathing

✔️ Improves core coordination
Balloon breathing trains your deep core system — diaphragm, abdominals, and pelvic floor — to work together rather than in isolation. Because the balloon creates resistance to your exhale, you can’t rely on brute force or shallow breathing. You’re forced to slow down and coordinate each muscle’s contribution. Over time, this coordination translates into better support for your spine and pelvis during movement.

✔️ Reconnects diaphragm + pelvic floor
During pregnancy, your diaphragm gets pushed upward and your pelvic floor carries more load, often disrupting their natural rhythm. Normally, these two structures should move like dance partners: as the diaphragm descends on inhale, the pelvic floor lengthens; as the diaphragm lifts on exhale, the pelvic floor recoils. Balloon breathing helps restore this rhythm by giving you both resistance and feedback. It makes you more aware of how these two systems interact and retrains them to sync up again.

✔️ Reinforces rib + pelvis alignment
A stacked ribcage and pelvis are essential for managing intra-abdominal pressure. If your ribs flare up or your pelvis tips forward, pressure tends to leak in the wrong direction. When you exhale into the balloon, you must maintain this stack or the pressure immediately shifts. Practicing in different positions reinforces the ability to hold good alignment under load.

✔️ Builds pressure management for heavier lifting
Ultimately, balloon breathing is a bridge to strength. The same pressure control you use to exhale into a balloon is the foundation for bracing under a barbell or during high-intensity exercise. If you can maintain a smooth, steady exhale while resisting the balloon, you’re teaching your body how to create internal support without bearing down or bulging. That skill directly carries over into safe, strong lifting mechanics.

✔️ Makes “hidden” leaks in your strategy obvious
The balloon doesn’t lie. If you push your belly out, hold your breath, or lose alignment, it shows up right away — either the balloon won’t inflate smoothly, or air will escape. These small “leaks” are often hard to notice during regular breathing or exercise which means so many women often repeat these bad pressure management habits in their lifts. The balloon magnifies them, so you can correct them before adding more load or intensity. This makes it an excellent assessment tool as well as a training drill.

How to Do It

Keep your tongue on the roof of your mouth when inhaling: This small cue makes a big difference. Placing your tongue gently at the roof of your mouth creates a seal that prevents air from slipping out of the balloon when you inhale. Without it, the balloon might deflate as you breathe in, which mimics what happens when pressure “leaks” through your system. It also encourages nasal breathing, which helps expand the ribcage and back more effectively than mouth breathing.

Don’t pinch the balloon closed with your fingers: It can be tempting to hold the balloon between breaths, but that takes away the feedback. If you pinch it, you’ll never know whether your system is truly maintaining pressure on the inhale. Leaving your hands off forces your core and pelvic floor to manage pressure naturally. If the balloon deflates as you inhale, that’s valuable feedback — it tells you your strategy needs adjusting.

Exhale slow and steady — not a forceful “blow.”: Many people think harder is better, but balloon breathing isn’t about blasting as much air as possible. A fast, forceful exhale usually comes from the chest and upper abs, which can drive pressure downward into the pelvic floor. Instead, aim for a long, controlled exhale that makes the balloon inflate gradually. Imagine releasing air through a straw: smooth, steady, and consistent.

Watch for belly bulging forward: On the exhale, your belly should draw gently up and in as your ribs close and your abs engage. If your lower belly pushes out, it means pressure is being sent forward or down rather than being evenly distributed. That’s a “leak” in your strategy. The fix? Reset your ribcage over your pelvis, slow down, and focus on exhaling with control instead of force.

Aim for ribs stacked over pelvis, gentle abdominal draw in: Your posture sets the foundation. When your ribs flare upward or your pelvis tilts forward, it’s much harder to control pressure. Stacking your ribcage directly over your pelvis aligns your diaphragm and pelvic floor so they can move in sync. On the exhale, you should feel a gentle abdominal draw-in — not a strong “suck” or bracing maneuver, just a smooth tension that tells you your deep core is doing its job.

Movement Progressions

Start with low-demand positions, then layer in more challenge:

1. 90/90 Balloon Breathing

Why start here: Supine + wall contact gives tons of feedback. Gravity is friendly, it’s easy to “stack” ribs over pelvis, and a light hamstring pull naturally sets the pelvis without gripping.

Set-up

• Lie on your back, feet on wall, knees and hips at ~90°.
• Lightly “hook” your heels down the wall until you feel hamstrings (back of thighs) engage 10–20%. Your tailbone should be heavy, low ribs relaxed into the floor.
• Hold the balloon at your lips. Tongue rests on the roof of your mouth for inhales.

How to do it

1. Inhale slowly through your nose, expanding ribs 360° (front, sides, and into the back). Keep the balloon in your mouth—don’t pinch it.
2. Exhale into the balloon for 6–8 seconds. Ribs ease down, belly gently moves up and in (no bulge). Maintain that light hamstring tension so the pelvis doesn’t tip forward.
3. Keep a tiny bit of internal pressure on the inhale so the balloon doesn’t deflate. If it does, reduce the size of your inhale and re-stack ribs over pelvis.
4. Perform 4–6 breath cycles. Rest if lightheaded.

Benefits

• Restores rib-pelvis stack with minimal effort.
• Reconnects diaphragm ↔ pelvic floor rhythm in a low-load position.
• Hamstrings help keep the pelvis from tipping anteriorly (great for postpartum).

2. Hands and Knees

Why it’s next: Adds gravity to the abdominal wall and asks your shoulders and trunk to share load—still controlled, but more demand than supine.

Set-up

• Wrists under shoulders, knees under hips. Long spine (no sag, no tuck).
• Gently press the floor away so shoulder blades wrap slightly (serratus).
• Option: light squeeze on a yoga block between knees for adductor-core connection.

How to do it

1. Inhale through your nose, sending air into your sides and back (feel your shirt expand at your lower ribs). Keep the balloon in your mouth; don’t pinch it.
2. Exhale into the balloon for 6–8 seconds while keeping the belly lifted away from the floor (no drop). Ribs knit down slightly; neck stays long.
3. Maintain steady pressure as you inhale again, tongue to the roof of your mouth—aim for the balloon to not deflate.
4. 3–5 breath cycles, 2–3 sets.

Benefits

• Trains pressure control with the abdomen facing the floor (harder!).
• Builds scapular/serratus engagement to support the rib cage.
• Great bridge from floor work to upright bracing.

3. Wall Sit with Reach + Adductor Squeeze

Why it’s powerful: Upright posture with leg involvement translates to daily life and lifting. Adductors (inner thighs) tie into pelvic floor/core for better pressure management.

Set-up

• Back to the wall; slide down to a comfortable squat (thighs ~45–90°).
• Feet under knees, weight through full foot (tripod: heel, big toe, little toe).
• Small ball/pillow between knees; arms reach forward at chest height.
• Pelvis gently neutral to slightly tucked; low ribs on the wall (no flare).

How to do it

1. Inhale through your nose, expanding the rib cage without arching off the wall.
2. Begin a slow exhale into the balloon as you reach forward (protract slightly) and apply a 30–40% squeeze to the ball—enough to feel inner thighs, not max effort.
3. Keep ribs stacked and belly drawing up/in. Maintain foot pressure evenly; don’t rock onto your toes.
4. 3–4 breath cycles per set. Stand, shake out, repeat 2–3 sets.

Benefits

• Links adductors → pelvic floor → lower abs for a strong midline.
• Trains “anti-extension” (no rib flare) in a functional, upright position.
• Direct carryover to squats, split squats, and picking up kids/groceries

4. Side Plank with Balloon

Why it’s key: Lateral stability. Obliques and deep core manage side-to-side load—vital for walking, carrying, and asymmetrical tasks.

Set-up

• Elbow under shoulder, knees bent to ~90° or feet stacked.
• Create a straight line ear→shoulder→hip. Top hand reaches long in front of you or in line with your shoulder towards the ceiling (helps stack the rib cage).
• Think “ribs down, pelvis up” to start—gentle zipper from pelvic floor to lower ribs.

How to do it

1. Lift hips into a comfortable side plank.
2. Inhale through your nose, expanding into your lower ribs (especially on the bottom side).
3. Exhale into the balloon for 5–7 seconds, maintaining height and stack. No gripping your upper traps; keep gaze slightly down/forward.
4. 3–4 breath cycles, lower with control. 2–3 sets/side.

Benefits

• Trains obliques to control lateral pressure and prevent rib flare.
• Challenges pelvic floor with side-loading in a safe, scalable way.
• Builds resilience for carries, single-leg work, and daily asymmetrical demands.

5. Modified Plank with Balloon

Why it matters: Introduces breathing under a gentle brace in an anteriorly loaded position—preps you for full planks and heavier lifts.

Set-up

• Forearms on the floor (or hands on a bench for easier), knees down, toes tucked.
• Slight posterior pelvic tilt; low ribs draw toward pelvis (avoid belly sag).
• Press the floor away to engage serratus; long neck.

How to do it

1. Establish a 20–30% brace—think snug, not max—then inhale through your nose without losing your stack.
2. Exhale into the balloon for 5–7 seconds while keeping the belly up and in (no push toward the floor).
3. Keep a touch of internal pressure on the inhale so the balloon stays inflated.
4. 3–4 breath cycles, rest. 2–3 sets.

Benefits

• Teaches the difference between bearing down vs true brace.
• Builds tolerance to front-loaded positions (push-ups, planks, presses).
• Reinforces serratus + abdominal synergy for rib control.

6. Deadbug with Wall Push

Why it’s a favorite: Full-body integration. Wall push lights up serratus/lats to help close the rib cage while the lower body moves—excellent “breathing under brace” drill.

Set-up

• Scoot close enough that your hands press into the wall with hips/knees ~90°.
• Arms reach to the wall, gentle push to engage serratus.
• Low ribs heavy on the floor; neutral neck.

How to do it

1. Inhale through your nose, expanding into the back and sides.
2. Exhale into the balloon for 6–8 seconds while maintaining a gentle wall push and a light abdominal brace (belly draws up/in) as you extend one leg away from you.
3. 3–5 breath cycles (or 6–10 controlled marches), 2–3 sets.

Benefits

• Connects upper body reach (serratus) to deep core for a solid canister.
• Challenges coordination of breath + movement without losing rib-pelvis stack.
• High carryover to loaded carries, pressing, and running mechanics.

What If You Notice…

• Lower belly bulging forward?
  You’re sending pressure down/out. Reset, lighten the effort, and focus on ribs stacked with gentle exhale.
• Air escaping from the balloon?
  That’s like a pressure “leak” in your system. Reset your inhale (tongue to roof of mouth, lips sealed).
• Neck/shoulder tension?
  You’re trying to blow too hard. Slow down and soften the exhale.

The Bottom Line

Balloon breathing isn’t just about blowing up a balloon. It’s a way to check in with your core system and train it to handle pressure more effectively. Start simple, progress as you feel ready, and use it as both a test and a training tool.

Want guided progressions? Inside the NEW Core Program (Foundations → Rebuild → Advanced), you’ll find step-by-step drills to rebuild your core postpartum.

Try 7 days free in the Lift with Emily app.