Postpartum Core Workout: Correct vs Incorrect Techniques for Crunches at Home

My Postpartum Core Workout Journey


Hello there! I’m excited to share my postpartum core workout journey with you. As a new mom, getting back in shape has been a challenge, especially when it comes to working on my core strength. Let me guide you through the correct versus incorrect techniques for crunches that I’ve discovered while working out at home.

Correct Vs. Incorrect Techniques for Crunches

Correct Technique

  • Engage Your Core: Before starting the crunches, ensure that you engage your core muscles by pulling your belly button towards your spine.
  • Maintain Proper Form: Keep your hands behind your head or crossed over your chest, and avoid pulling on your neck to prevent strain.
  • Exhale on Exertion: As you crunch up, remember to exhale and squeeze your abs to fully engage the muscles.
  • Controlled Movements: Slowly lower back down to the starting position to work your core muscles effectively.
  • Listen to Your Body: If you feel any pain or discomfort, stop immediately and reassess your form.

Incorrect Technique

  • Using Momentum: Avoid swinging your body or using momentum to lift yourself up, as this reduces the effectiveness of the exercise.
  • Straining Your Neck: Do not strain your neck by pulling on it with your hands, as this can lead to neck pain and injuries.
  • Neglecting Proper Breathing: Forgetting to exhale on the way up can reduce the engagement of your core muscles and limit the benefits of the exercise.
  • Overexerting Yourself: Pushing your body beyond its limits can do more harm than good, so listen to your body’s signals and take breaks when needed.

Summarizing Key Points

In summary, when it comes to postpartum core workouts and specifically crunches:

  1. Engage your core, maintain proper form, and focus on controlled movements for effective results.
  2. Avoid using momentum, straining your neck, and neglecting proper breathing to prevent injuries and maximize benefits.
  3. Listen to your body, stop if you feel any pain, and prioritize safety and form over the number of repetitions.

That’s all for now. Remember, postpartum core workouts should be challenging yet safe and effective. Happy crunching!