Core + Pelvic Floor, Diastasis Recti, and Prolapse… Oh My!

Feb 19

Core + Pelvic Floor: Strength for a Lifetime

Have you ever felt like your abs just weren’t the same after pregnancy—or wondered why you still experience leaks, back pain, or a stubborn “pooch”? It’s easy to chalk it up to “mom life,” but it doesn’t have to be that way. Diastasis Recti and other core challenges are more common than you think, and there are practical, effective steps you can take to feel stronger and more supported again.

That’s exactly why I created my signature Core + Pelvic Floor Functional Movement Yoga class—so you can reclaim your core health through a modern, research-backed approach that fits into real life. No gimmicks, no single “magic” exercise, just a holistic way to move and live that empowers you for the long haul.

What is Diastasis Recti—Really?

Diastasis Recti (DR) is a distancing of the abdominal muscles away from your midline connective tissue (the Linea Alba). This tissue runs from your sternum (breastbone) to your pubic bone and acts like a zipper, joining the two halves of your abdomen.

During pregnancy, your body adapts beautifully—the Linea Alba widens and thins to create room for your growing baby. After birth, about two-thirds of postpartum individuals experience a gradual return of their abdominal muscles toward the midline, which can take up to a year.

But here’s the key: Diastasis Recti is more than how wide the gap is. The quality of the tissue matters, too. Holistic healing considers how well the Linea Alba remodels after pregnancy—how it recovers from stretching wide and thinning (like silly putty).

Why Some Postpartum Bodies Struggle to Heal

When DR persists, it often comes down to:

Intra-abdominal pressure management
Deep core muscle engagement
Breathing
Posture & alignment
Everyday movements and exercise habits (some moves help, others hinder)

A holistic approach is essential—no single exercise “fixes” everything.

What Not To Do Matters As Much As What To Do

Think of healing your core like healing a cut on your hand. You wouldn’t put a bandaid on once a week and ignore it the rest of the time—letting the wound reopen or get dirty again and again. That would lead to bigger complications and a gnarly scar.

Healing the Linea Alba is similar. Ignoring or repeatedly straining that tissue can result in worse issues such as hernias (when organs push through protective muscle layers). Practicing core-friendly activities for just an hour a week but spending the rest of your time with poor posture, breath-holding, or lifting incorrectly is like “ripping off the bandaid,” slowing or reversing your progress.

Diastasis Recti & Intra-Abdominal Pressure

DR isn’t simply about abdominal muscles—it’s often a symptom of intra-abdominal pressure (IAP) dysregulation. IAP refers to how your torso expands and contracts with breath (when you inhale, when you eat, and during pregnancy) and then returns to its exhale size—without “exploding” or “collapsing.”

Think of IAP like your core’s vacuum system. If it loses suction, it no longer functions properly—much like a vacuum cleaner that can’t pick up dirt.

When IAP is off-balance, you might see:

Pelvic Organ Prolapse (POP)—bladder, rectum, or vagina pushing into or out of the pelvic floor
Back pain
Feeling disconnected from your abs
Pain with sex
Tampons falling out

Properly regulating intra-abdominal pressure is crucial, not just for postpartum healing but for everyone’s overall core function and long-term vitality.

"Once Postpartum, Always Postpartum"—It’s Never Too Late

Pregnancy and birth create lasting changes, but that doesn’t mean you’re stuck with issues forever. If you’ve dealt with:

Leaks (pee or poo)
Pelvic organ prolapse
Pain with sex
Tampons slipping out
Back pain
Belly pooch
Hip pain
Collapsed ankles
A lack of core engagement

…these don’t have to be your “new normal.” They signal your core and pelvic floor need attention, and it’s never too late to address them—even if you gave birth years ago.

The Right Intensity: No Leaking, No Nausea

Some postpartum fitness myths say you should push yourself until you’re exhausted or shaking. In reality:

If a workout makes you pee your pants or feel nauseous, it’s too hard for you.

It’s not about willpower—it’s about honoring your core and pelvic floor. Overdoing it can lead to prolapse, chronic pain, and more. Gentle yet powerfully effective movements meet you where you are, helping you safely build strength from the inside out.

Learn to Move, Breathe, and Strengthen with Confidence

In my in-person classes, you’ll discover how your thoracic spine (ribcage), abdominal muscles, and pelvis work together as one functional unit—your true core. When these parts coordinate, you get stability, resilience, and lasting strength.

What You’ll Learn

Body Mobilization: Stretches, yoga poses, and myofascial release
Intentional Breathing: Pranayama and core-integrated breathwork
Targeted Strengthening: Engaging specific muscles for optimal support
Healthy Movement Habits: Rethinking how you sit, stand, squat, breathe, and reach
Whole-Body Balance: Addressing imbalances that impact DR, pelvic floor health, and beyond

Core + Pelvic Floor Functional Yoga: A Holistic Approach

This isn’t about a few “core exercises”—it’s about transforming how you move all day, every day. Through yoga, corrective exercises, and whole-body balancing, you’ll build a stronger, more adaptable body at every life phase.

Plus, this class perfectly complements my other signature offerings:

Beginnings: Yoga for Pregnancy
Nurture: Postpartum Yoga with Baby

…and any self-care routine you already love!

The Importance of Consistency and Continued Practice

Rewiring movement patterns and building core strength is an ongoing process—not something that happens overnight. That’s why I weave these core principles into every class I teach, from prenatal yoga to yoga with babies, and especially my signature Core + Pelvic Floor Functional Movement Yoga. By coming back to these concepts month after month, you’ll establish habits that foster long-term health and function.

An Ongoing Class for Your Unique Journey

Core + Pelvic Floor Functional Yoga is held once a month at Boulder Birth and Holistic Health, letting you jump in whenever you’re ready and continue as you progress. Since core and pelvic floor health evolves over time, these monthly sessions provide consistent guidance and practice. Each class will help you:

Build strength from the inside out
Develop confidence in everyday movements
Deepen your understanding of core and pelvic floor function

Your Core & Pelvic Floor Deserve Better—And So Do You

I’ve spent two decades as both a mother and a yoga + corrective exercise teacher, guiding countless individuals on their journeys. I’ve seen how simple yet intentional practices can transform physical well-being and boost self-confidence.

You deserve to feel strong, supported, and empowered in your body.
You deserve guidance from someone who truly gets this path.
You deserve practices that enhance your life, not just your workout routine.

Join me for Core + Pelvic Floor Functional Movement Yoga at Boulder Birth and Holistic Health—your body will thank you!