Postpartum Core Recovery Guide Postpartum Core Recovery A Safe, Step-by-Step Guide to Rebuilding Strength Note: Please consult your doctor before starting. If you experience pain, heavy bleeding, or "coning" of the abdomen, stop and consult a Pelvic Floor Physical Therapist. Stage 1: Reconnection (Weeks 0-6) Focus on the "Internal Corset" and breathwork. 1. Diaphragmatic "Core" Breath [Visual: Person lying on back, one hand on chest, one on belly. Arrow showing belly rising on inhale, falling on exhale.] Step 1: Lie on your back with knees bent. Step 2: Inhale through your nose; let your belly and ribs expand fully. Step 3: Exhale through pursed lips. As you blow out, gently "zip up" your pelvic floor and pull your belly button toward your spine. Repetitions: 5-10 breaths, twice daily. 2. Pelvic Tilts [V...