The CrossFit space is exploding. With that, more and more women are choosing to lift heavy things and learn new gymnastics skills. As a pregnant person, many of us are looking forward to getting back into the gym after baby. We need to make sure we have a plan and progressions in place for us to do that. Core rehab is a bit part of that return.
There’s a lot of fear around diastasis recti. Diastasis recti is a spreading apart of the two six-pack muscles in your abs. It is a beautiful way that our body makes room for baby. But postpartum, women are afraid of the mom pooch and want to “fix it” right away. “Fix it” implies that something is wrong or damaged. That is not true. Our core though IS weak because of that stretch after baby and is something we want to STRENGTHEN.
The Demands of CrossFit
Key Postpartum Core Exercises
1. Extension Sit ups
2. Hanging Banded Marches
3. Bird- Dog Rows
4. Pallof Press
Returning back to CrossFit after having a baby is hard work. But if you put in the time with the foundations, it will pay off in the long run.
You got this mama! Your body is strong and resilient!