Let’s be honest, having a baby is really hard on your body and especially on your core. We can be left with a whole host of issues related to core dysfunction including diastasis recti (separation of the rectus abdominis muscles), low back pain, incontinence, and changed breathing patterns.
Relearning how to connect your breath to the activation of your core is the first step to rehabilitating those muscles. Once you get that down, you can start to build strength with these kettlebell core stability exercises. Of course, before starting any exercise program postpartum, you may want to check in with a pelvic health physical therapist to make sure you are ready.
Connecting Your Breath To Your Core
Think of your core like a cylindrical canister. Your core muscles include the pelvic floor (bottom of the canister), diaphragm (top of the canister), lumbar multifidus (back of the canister), and transverse abdominis (sides of the canister). Core activation is not just “sucking in” or bringing your belly button to your spine. You actually activate your core muscles each time you breathe. As you inhale your diaphragm contracts and descends to bring air in, while your pelvic floor relaxes and descends, and abdominal muscles relax and expand.
As you exhale your diaphragm relaxes and ascends, while the pelvic floor muscles contract and lift, while the abdominal muscles contract and draw inward. We can use this system to manage intra-abdominal pressure and provide core stability during these exercises. Try this simple exercise to connect your breath to your core.
Sit comfortably in a chair and think of your core as a balloon. As you inhale the balloon expands, relaxing your pelvic floor down and your abdominal muscles out. As you exhale, that balloon shrinks, your pelvic floor comes up, and your abdominal muscles come in. Try it a few times until you can comfortably breathe in and out while contracting and relaxing those muscles. While you are performing the following exercises, inhale at the start of the movement and exhale during exertion, or during the hard part of the movement.
For a great diagram and detailed explanation of how to connect your breath to your core check out this blog over at Girls Gone Strong. Now let’s get to the exercises!
Kettlebell Sling Shots
In this movement, you’ll be warming up those core muscles, shoulders, and grip by swinging the bell around your body and switching from one hand to the other. Start standing, feet hip-width apart holding the kettlebell by the handle with both hands in front of you. With arms longs, get momentum going using your hips to swing to the bell to your right. Let go with your left hand, let the bell swing wide around to the back, and grab the bell with your left hand. Keep that momentum going as you swing the bell back around to the front. Grab the bell with your right hand as it comes around. Keep the bell close to your center of gravity as it moves around you. Switch sides after 30 seconds and do another 30 seconds.
Kettlebell Side Bends
In this movement, you will be firing up those oblique muscles by doing some weighted lateral flexion. Start standing, feet hip-width apart holding the kettlebell by the handle with one hand. Bring the opposite hand up to the back of your head. Keeping your shoulders aligned, bend your body toward the side you are holding the kettlebell. Only go down as far as comfortable, then lift your body back up to neutral. Do 10 repetitions on one side then switch.
Kettlebell High Goblet Hold Marches
This movement works those deep core stability muscles. You will start standing with feet hip-width apart, holding the kettlebell by the horns with both hands in front of your face. Keep your elbows at shoulder height and bent at 90 degrees. Now lift one knee up to or just above your hip, then switch. Do 20 marches.
Kettlebell Hip to Hip Halos
This exercise is great for hip stabilization and core activation. It is also a great shoulder girdle exercise for warm-ups and mobility. Start standing, feet hip-width apart, holding the kettlebell by the horns with both hands. Bring the bell to your left hip, then lift the bell across your body to the right side of your head. Keeping your elbows bent at 90 degrees bring the bell around your head and then down to the opposite hip. Then reverse it. Do 10 repetitions.
Kettlebell Half Kneeling Windmill
This is one of my favorite exercises for core, hip, and shoulder stability. Start in a half kneeling position with your left knee down and right knee up at a 90-degree angle. Hold the kettlebell in a rack position on your right side, then press the bell overhead. Keeping the bell stabilized over your shoulder and your eyes on the bell begin the movement by hinging at the hip, lowering your torso, and rotating your upper back. As you move down your shoulder will externally rotate to keep the bell stabilized. Finish the descent by landing on your left hand or elbow, then come back to the half kneeling position. This is an advanced exercise so if you are new to it start with either no weight or very light weight until you get the movement down. Do 5-8 repetitions then switch sides.
Kettlebell Dead Bug
This exercise uses multiple muscles throughout the body but targets the entire core. Start by holding the kettlebell by the horns on your back with both hands. Tuck your pelvis to slightly flatten out your low back. Press the bell up over your chest and lift your shoulders off the floor. Bring your knees up over your hips at a 90-degree angle. From here extend one leg long to hover above the ground. Bring the leg back and switch. Do 20 repetitions.
Do the whole circuit 2-3 times.
I hope you enjoy this workout! Check out this blog for a great strength and conditioning workout next. Let me know how it goes in the comments below.