By: Loanna Diaz NSCA-CPT, Pre & Postnatal Specialist
Getting back to exercise after having a baby can feel overwhelming, like starting over in a body that doesn’t quite feel like yours. As a mom of three (all C-sections), I know exactly how that feels. I used to believe that working out harder was the answer, but I learned the hard way: smarter, not harder, is the real key to postnatal recovery.
My Postnatal Fitness Mistakes (and Lessons Learned)
After my second C-section, I threw myself into intense workouts — running, jumping, and pushing hard to “get my body back.” But no matter how much I did, I couldn’t really feel my core working. What I didn’t realize was that I had skipped the most important step: reconnecting and rebuilding after pregnancy.
By the time my third C-section came around, I felt utterly disconnected from my core and pelvic floor. Still, I kept pushing through workouts because that’s all I knew. Years later, a diagnosis of a hip labrum tear forced me to face the reality: pregnancy changes everything, and my body needed a smarter approach to heal.
Why More Isn’t Always Better After Baby
It all started to make sense when I became a personal trainer specializing in pre- and postnatal fitness. Through training and mentorship, I learned what I had missed in my own journey. It’s not about doing more — it’s about doing the right things to rebuild strength and function.
Pregnancy and childbirth impact posture, core function, and the pelvic floor. That doesn’t mean you’re broken, but your body does need intentional rebuilding. I often see moms dealing with:
- Core and pelvic floor dysfunction: Feeling weak, unstable, or struggling with abdominal separation (diastasis recti).
- Leaking during workouts: Urinary incontinence is common but not normal, and it’s a sign that your body needs help regulating pressure.
- Heaviness or pressure in the pelvis: Often linked to pelvic organ prolapse or weakened support structures.
- Lingering diastasis recti: Abdominal separation that hasn’t healed properly and affects core strength and appearance.
- Postural imbalances from holding and feeding babies: Rounded shoulders, forward head posture, and tight hips can all create discomfort and dysfunction.
- Exhaustion and hormonal shifts: Lack of sleep, stress, and fluctuating hormones make recovery more complicated and can slow progress.
No wonder so many moms feel frustrated when they try to jump back into old routines!
The Smarter Way to Rebuild Strength
Wanting to feel like yourself again is normal — I was there too. But doing more isn’t always better. Real recovery starts with the basics:
- 360-degree breathing: This technique helps manage intra-abdominal pressure, supports core and pelvic floor function, and lays the foundation for safe strength training. Learn more about 360 breathing from Girls Gone Strong.
- Core and pelvic floor connection: Rebuilding starts with gentle, specific exercises that reconnect these muscles.
- Gradual strength progression: We start with simple, functional movements and build over time — no jumping straight to high-intensity workouts.
- Posture and alignment work: Addressing imbalances caused by pregnancy and postpartum life helps prevent injury and improve movement quality.
- Rest and recovery (yes, it counts!): Giving your body time to heal and adapt is just as important as the workouts themselves.
I now teach my clients the same techniques, using what I learned from Girls Gone Strong, Sarah Duvall, and other leading experts in this field. Tools like pressure management and smart strength training may seem small, but they’re the foundation for getting stronger without worsening symptoms.
It’s not about jumping straight back into high-intensity workouts. It’s about moving smart, focusing on function, and knowing when to slow down so you can safely move forward.
Symptoms You Shouldn’t Ignore
If you’re dealing with symptoms like leaking, pelvic heaviness, or core doming, don’t ignore them. That’s your body’s way of asking for a new approach. Working with a pelvic floor physical therapist and a certified postnatal coach can make all the difference — you don’t have to just “live with it.”
Ready to Feel Stronger? Here’s Your Next Step
I used to chase the idea of getting my “old body” back. Now I know better. You don’t need to go backward — you need to move forward, feeling smarter, stronger, and more connected.
Your body will be different after kids, and that’s okay. You can still feel confident, powerful, and stronger than ever when you train the right way.
If you’re ready to rebuild your strength and confidence after pregnancy, let’s talk! Reach out to us at Momentum Fit for personalized postnatal coaching that meets you where you are. Let’s help you feel strong, connected, and confident in your body again.
About the Author
Loanna Diaz
- NSCA Certified Personal Trainer
- PFSA Postnatal Fitness Specialist
- Girls Gone Strong Pre and Postnatal Coach
- Pregnancy and Postpartum Corrective Exercise Specialist
Loanna specializes in helping moms rebuild strength and confidence after pregnancy through smart, effective, and personalized coaching. She combines her professional expertise with her real-life experience as a mom of three to guide women through a safer, more empowering return to fitness. Effective and personalized coaching. She combines her professional expertise with her real-life experience as a mom of three to guide women through a safer, more empowering return to fitness.
