After having a baby, I just wanted to feel strong, supported, and comfortable in my body again.

But instead, I felt disconnected, weak, and honestly? A little broken.

Like so many new moms, I turned to fitness and weight loss, convinced that if I just did more ab exercises, worked harder, and lost the baby weight, I’d feel like myself again.

🚨 Spoiler: That didn’t work. 🚨

The aches, pains, and pelvic floor symptoms? Still there.
The disconnect from my core? Still there.
The overwhelming frustration of trying to figure it out? Definitely still there.

I wish I had known then what I know now.

So today, I’m laying it all out there—so you don’t have to make the same mistakes I did.

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Mistake #1: Ignoring Pelvic Floor Symptoms in Pregnancy

Looking back, I know I had pelvic floor symptoms before pregnancy. But during pregnancy? They got worse.

✅ Leaking when I sneezed or laughed? Yep.
✅ Feeling pressure and heaviness? Definitely.
✅ Struggling with core stability? Absolutely.

But I assumed this was just “part of pregnancy.”

I figured, Everyone deals with this, right? It’ll go away after birth.

🚨 Wrong. 🚨

💡 What I Wish I Knew:

Pelvic floor symptoms in pregnancy are a sign your body needs support—addressing them early can make postpartum recovery so much easier.

✅ What You Can Do Instead:

👉 Don’t ignore leaking, pressure, or discomfort—these are signs your pelvic floor needs support.
👉 See a pelvic floor physiotherapist during pregnancy (not just postpartum!).
👉 Start gentle core + pelvic floor-friendly movement to prevent issues before birth.

Mistake #2: Waiting 6 Weeks To Do Any Exercise

After giving birth, I was sore, exhausted, and unsure of what to do.

So, I did what I was told—“Don’t do any exercise until your 6-week checkup.”

But here’s the thing…while I wasn’t doing any exercise, I sure was moving my body!

I was babywearing, lifting, bending, carrying, rocking, walking—all while sleep-deprived. My body was doing so much work but without any support, recovery, or intention behind it.

I was afraid to “exercise,” yet I was constantly moving in ways that put stress and strain on my body. And because I wasn’t actively supporting my recovery, the aches, pains, and core instability stuck around way longer than they needed to.

💡 What I Wish I Knew:

Recovery starts before six weeks—gentle core and pelvic floor activation can help rebuild strength and reduce strain from day one.

✅ What You Can Do Instead:

✔ Start reconnecting to your core and pelvic floor early. Gentle breathwork, posture awareness, and small intentional movements can help re-establish the mind/body connection. 
✔ Reduce unnecessary strain. Learn how to engage your core while lifting and carrying (yes, even when picking up your baby!).
✔ Support your recovery daily. You don’t need to “work out” right away, but you can start doing things that make your body feel better—even in bed or while feeding your baby.

Mistake #3: Sucking in, Bracing and Bearing Down

For years, I thought “engaging my core” meant bracing as hard as possible—pulling my stomach in tight, holding for dear life, and making sure my abs were on at all times.

And for years, I did it in every workout class, every time a picture was taken, and honestly… just standing around.

Because that’s what we’re told, right?

💭 “Engage your core!”

That’s it. No explanation, no breakdown—just engage.

But what does that even mean?

So after having a baby, when I started working on rebuilding my core, I did what I’d always done.

I squeezed harder. Pulled in more. And braced like my life depended on it. 

🚨 Turns out, I was actually making things worse. 🚨

Instead of engaging my deep core muscles properly, I was bearing down—putting even more pressure on my abs and pelvic floor.

Which, in case you’re wondering, is not helpful when you’re trying to build strength and support.

I thought I was helping my core. But all I was doing was creating more tension, more pressure, and more dysfunction.

💡 What I Wish I Knew:

Engaging your core isn’t about sucking in and bracing—it’s about helping your core provide support and stability from the inside out and learning how to work with your body’s core system.

What You Can Do Instead:

✔ Use graivty. If sit-ups don’t feel effective, get on hands and knees—inhale and let your belly relax, then exhale and notice how it naturally lifts. That’s your deep core activating!

✔ Think “gentle lift,” not “hard squeeze.” Core activation should feel subtle and supportive, not like you’re holding your breath.
✔ Check your posture & alignment. A more stacked position (ribs over pelvis) allows your core and pelvic floor muscles to work more naturally and effectively.

Mistake #4: Jumping Back Into Intense Exercise Too Soon

At 6 weeks postpartum, I got the “all clear” to work out again.

So, naturally, I went all in.

Running, jumping, HIIT—if it promised results, I was doing it. Because I thought if I could just lose the baby weight, I’d feel better in my body.

🚨 Yeah… not so much. 🚨

Instead of feeling stronger, I became obsessed with how I looked instead of how I felt.

❌ The aches and pains didn’t magically disappear.
❌ My pelvic floor symptoms got worse (spoiler: leaking isn’t normal).
❌ No matter how much I did, I felt like I wasn’t doing enough.

💡 What I wish I knew?

Postpartum exercise isn’t about shrinking your body—it’s about rebuilding strength, reducing pain, and actually feeling good in your body again.

✅ What You Can Do Instead:

👉 Shift your focus. Train for strength, support, and energy—not just aesthetics.
👉 Start with mobility + core connection. A solid foundation makes everything feel better.
👉 Ditch the “more is better” mindset. You don’t have to go all in—consistent, intentional movement wins every time.

Mistake #5: Quitting Pelvic Physiotherapy Too Soon

After my second baby, a friend referred me to a pelvic floor physiotherapist.

And despite being a yoga & Pilates teacher for years, I felt completely disconnected from my pelvic floor.

I went to a few sessions… but my symptoms weren’t improving, and the physiotherapist didn’t seem confident in how to help me.

So I quit.

I left feeling frustrated, broken, and embarrassed.

💡 What I wish I knew?

Pelvic physio isn’t one-size-fits-all—finding the right provider and giving your body time to heal can make all the difference.

✅ What You Can Do Instead:

👉 Not every pelvic physio is the right fit. Keep looking until you find one that works for you.
👉 Advocate for yourself. Ask questions, get second opinions, and don’t settle for “this is just how it is now.”
👉 Remember, pelvic health is a journey. Progress isn’t always instant—but it’s worth it.

Ready to Heal Your Core & Pelvic Floor?

I spent years figuring out what actually works (and what doesn’t!), but you don’t have to.

That’s why I created the Postpartum Core Playbook—a free guide to help you:
✨ Retrain your core & pelvic floor so they support you in every movement.
✨ Reduce strain & rebuild strength so you feel stronger, more supported & pain-free.
✨ Learn the 3 key foundations that make your core actually work (even when you’re not exercising).

➡️ CLICK HERE TO GET YOUR FREE POSTPARTUM CORE PLAYBOOK NOW! ⬅️

Because you deserve to feel strong, supported, and at home in your body again.