Core Breath Work: A Foundational Exercise for Moms

When it comes to building strength as a mom, your core is at the center of everything—literally! One of the most powerful tools you can learn is core breath work, a gentle but effective way to connect with your pelvic floor and deep abdominal muscles. Whether you’re pregnant, newly postpartum, or years into motherhood, this technique will support your strength, recovery, and long-term health.

Why Core Breath Matters

Your core isn’t just your “abs.” It’s a system that includes your diaphragm, pelvic floor, and transverse abdominals (your deepest layer of abdominal muscles). When they work together, they act like a natural corset, supporting your spine, posture, and everyday movements.

Core breath work helps you:

• Protect your pelvic floor during pregnancy.

• Support your body through labor and delivery.

• Heal and restore strength after birth.

• Build a safe, strong foundation for future workouts.

How to Practice Core Breath

It helps to stand or sit in front of a mirror at first so you can see and feel your body working.

Step 1: Find Your Position:

Place one hand on the side of your ribcage and the other on your belly.

Step 2: Inhale with Intention:

Breathe deeply into your hands. Let your ribs expand outward as your diaphragm and pelvic floor relax, expand, and lengthen.

Step 3: Exhale with Engagement:

As you exhale through pursed lips, gently lift and engage your pelvic floor. Picture yourself lifting a blueberry upward with your vagina, or imagine drawing your perineum up toward the crown of your head. At the same time, your transverse abdominals (your “corset” muscles) will wrap in and squeeze together. Watch in the mirror as your navel gently draws inward and lifts slightly with your breath.

Step 4: Relax and Repeat:

At the end of your exhale, inhale again and feel your pelvic floor relax—imagine that blueberry gently dropping back down. Repeat this cycle, focusing on your breath and connection rather than clenching your glutes, teeth, or gripping elsewhere.

The more you practice, the more natural it feels!

How Core Breath Supports You Through Motherhood

Core breath isn’t just about exercise—it’s about resilience and recovery.

During Pregnancy → Protects your pelvic floor and builds mind-body connection.

During Labor & Delivery → Helps you stay connected to your breath and pelvic floor. Postpartum Recovery → Stimulates blood flow, brings oxygen to healing tissues, and gently strengthens your pelvic floor and abdominals.

As you continue using core breath alongside Wilma Fit’s prenatal and postnatal workouts, you’ll build a foundation that supports you in every stage of motherhood.

Core breath may feel small, but it’s one of the most powerful skills you can develop. Each breath strengthens your inner unit, protects your pelvic floor, and helps you recover from the incredible journey of pregnancy and birth.

Remember—your strength as a mom starts at your core, and we’ll be here to guide you every step (and breath) of the way.