Daily Deals from a Nerd Mom

Start With the Breath (Not Burpees)

When it comes to rebuilding core strength after having a baby, the breath is where it all begins. Your diaphragm sets the tone for your whole core – when it’s working well, your pelvic floor and deep abs follow along.

Try this simple reset:

• Sit tall or stand, one hand on ribs, one on belly.
• Inhale through the nose: let the ribs widen like an umbrella opening.
• Exhale slowly through pursed lips: feel the ribs knit, belly gently draw back.
• 5 calm breaths, 3–4 times a day.

It’s that simple – and your spine and core will thank you.

Pelvic Floor + Deep Core: The Quiet Team

Forget the idea that you have to “squeeze as hard as you can.” Real strength comes from gentle coordination.

Here’s how:

• On the exhale, imagine lifting a tissue from a box. It should feel subtle, not forceful.
• Hold 2–3 seconds, then fully relax on the inhale.
• Repeat 6–8 times, once or twice daily.
• Add a gentle “hug” around the waist on each exhale to recruit the transverse abdominis (your body’s natural corset).

If you’ve had a C-section or major tearing, keep it gentle and focus on full release after each contraction.

Micro-Moves That Fit Your Day

You don’t need a 60-minute workout. Little movements sprinkled into your routine add up.

Try these “habit stack” ideas:

• Stroller pushes: Every 10 steps, exhale and gently zip up the low belly.
• Car seat carry: Switch arms at each doorway; short, upright steps to protect your back.
• Kitchen counter heel raises: Ten slow reps while the kettle boils.
• Side-lying clamshells: Two sets of 10 each side during nap time.

These aren’t throwaway reps – they’re small stability deposits that build strength over time.

Stronger Hips, Happier Back

Your hips do a lot – absorbing impact, stabilizing, and powering you through daily life.

Try these:

• Quarter squats to chair: Tap lightly, stand tall, and exhale as you rise.
• Hip hinge with broomstick: Keep the stick along your spine and bow forward from your hips, not your back.
• Single-leg toe taps (lightly holding a countertop): Hold onto a counter for balance, keep your hips level, and tap your foot back.

Do two rounds, 2–3 days a week. Focus on form – it matters more than speed or reps.

Balance Matters More Than You Think

Balance impacts everything – walking to the car, climbing stairs, even standing up in the morning. If you’re feeling unsteady, consider booking a clinical balance test with a vestibular specialist. They’ll assess your stability, identify any issues, and give you clear steps forward. With professional benchmarks and follow-up assessments, you’ll actually see your progress, which makes each step toward steadier days that much more motivating.

A 90-Second Calm Reset (Anytime, Anywhere)

Your nervous system needs recovery too. This mini-sequence can help:

1. Box breath: Inhale 4, hold 4, exhale 4, hold 4. Two rounds.
2. Long exhale: Inhale for 3, exhale for 6. Repeat 3 times.
3. Shoulder drop: With every exhale, let your shoulders melt down your back.

You’ll feel calmer, clearer, and more grounded in under two minutes.

Diastasis or C-Section Scar Care

• Diastasis: Focus on slow exhales with that gentle waist “hug.” Skip crunches early on; choose dead bug variations with shins on a chair instead.
• Scar care: Once cleared by your provider, practice light scar massage with clean hands and a dab of lotion. Gentle circles are enough. Sensation changes are normal, so take it slow.

And if something feels sharp, dizzying, or just “off,” pause and check in with a women’s health physio.

Make it Stick (Without an Extra Hour in Your Day)

• Pair it: Breath work with coffee. Heel raises with dishes. Core “zip” with doorways.
• Post it: A sticky note on the stroller = today’s two moves.
• Track one thing: like breath, hips, or weekly check-ins. Consistency beats complexity every time.

Bring it Back to Play

You’re not training for a marathon – you’re training for the moments that matter: piggyback rides, carrying groceries, laughing until your belly hurts at the park. Every small choice – whether it’s breath work, gentle core moves, or hip strength – builds into a body that feels strong, steady, and more like home.

Start today. Keep it simple. And let those small wins carry you from postpartum recovery to playdates and beyond.

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Disclaimer: I’m not a doctor or medical professional. This post is for informational purposes only and should not be taken as medical advice. Always consult your healthcare provider before starting new exercises, especially after pregnancy, surgery, or injury.