Postpartum Core Recovery: How to Fix Upper Ab Gripping and Rebuild Strength
- Maike Mancuso
- Nov 5
- 3 min read
When we think of “core” we often picture the front abs. In truth the core is a pressure system: ribs, diaphragm, deep abdominals (like the transversus abdominis), obliques, pelvic floor, back and hips all work together. When one part doesn’t work well the system gets compromised.
Why pregnancy and early postpartum create challenges
During pregnancy your uterus expands, the abdominal wall stretches, connective tissue softens (thanks to hormones like relaxin). Some moms experience separation of the rectus abdominis (diastasis recti). One review found that core-stability exercise reduced diastasis and improved postpartum quality of life. PMC+2theijmed.com+2
After birth the body is healing, adapting to new loads, shifting sleep patterns, feeding positions—all of this impacts posture, breath and core load. Recovery takes time.
One often‐overlooked issue: Upper abdominal gripping (also called upper-ab dominance or abdomino-phrenic dyssynergia)
What is it?
Your upper abs (rectus abdominis high up) engage strongly while deeper systems (transversus abdominis, diaphragm, pelvic floor) don’t coordinate. A physical-therapy blog explains that when the ribs, diaphragm and upper abs dominate, the pelvic floor and deeper core can be left behind. Mend Colorado+1
The result: you may feel tension in upper abs, rib flare, inability to draw lower belly, breathing becomes chest-based, core doesn’t stabilise as well.
Why does this matter?
The transversus abdominis (TrA) contributes to intra-abdominal pressure regulation and stabilises the spine and pelvis. If the upper abs take over, TrA activation gets compromised. Mend Colorado+1
Poor pressure regulation can impact your pelvic floor (leakage, heaviness), back pain, posture and movement.
Even if you are “later stage” postpartum (seasoned mama) this pattern can linger if never addressed.
How to spot if you have upper-abdominal gripping
Here’s a simple self-check:
Lie on your back, knees bent, feet flat.
Place your fingers on the lower belly (just inside your hip bones) and also lightly rest on the upper abs (just under your ribs).
Inhale fully – notice whether your ribs flare upward/outward and upper abs bulge.
Exhale slowly with a soft “hiss” or gentle fogging of glass: draw the lower belly inward. Notice if the upper abs are clenching or bulging.
Stand and check posture: are your ribs flared forward/up? Is your rib cage separated from the front of your pelvis? Do you feel tension high in your abs when you breathe or move?
In movement: do you brace your abs strongly whenever you lift anything instead of a soft draw-in? Do you feel you “have to hold your belly” rather than stabilise with breath and posture?
If you answered yes to several, you may have upper-ab dominance / gripping interfering with deeper core activation.
What to do if you recognize it
Here’s a step-by-step system:
Step 1: Go easy on high-intensity “abs” exercises until you have reliable control of posture, rib-cage alignment, breath and the deep core.
Step 2: Practice rib-cage alignment and diaphragm / TrA co-ordination. For example: lie on your back, knees bent, feet flat:
Inhale → allow ribs to soften, belly to expand gently.
Exhale → initiate a soft draw-in of lower belly (hip bones pulling slightly together), navel toward spine, ribs stay anchored (don’t flare up).
Avoid gripping upper abs, avoid holding breath, avoid squeezing glutes or bulging belly.
Hold for 5-10 seconds then relax. Repeat 8-10 times, 1-2x/day.
Step 3: Progress to movement: roll to side, get to hands & knees, practise the same cues (reach an arm forward, opposite leg back) while maintaining soft lower belly draw-in, stable rib-cage, natural breath.
Step 4: Integrate into daily life: when you pick baby up, push stroller, reach for something overhead – cue your lower belly, keep ribs stacked, breathe.
Step 5: Once control is consistent, gradually add core work that uses deep activation (bridges, bird-dogs, dead-bugs, gentle planks) avoiding big crunches or heavy bracing until the system works. Research shows core-stability programs reduce diastasis and improve function. PMC+2ScienceDirect+2
Step 6: If you still have symptoms—diastasis >2 cm, urinary leakage, back pain, pelvic heaviness, etc.—then see a specialist. A pelvic-floor physiotherapist, a pre/postnatal training specialist or a public health physio can assess your core/pelvic floor system. Your body has changed through motherhood and the longer patterns stay, the harder they can be to retrain.
Final thoughtsYour core is a system. Awareness matters. It’s not too late—even if you’re months or years postpartum. Whether you’re in pregnancy, postpartum or seasoned mama stage you benefit from posture care, breath connection, rib-cage alignment and deep core activation. Start with awareness, move with intention, and give yourself the time your body deserves.
Read more about engaging the core from the inside out in this blog post:
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