Why Core Strength Feels So Hard After a Caesarean Section
If you’ve had a caesarean section and feel like your core just isn’t working the way it used to, you’re not imagining it and you’re definitely not doing anything wrong.
Many women report core weakness after a C-section, feeling disconnected from their abdominal muscles, unsure how to engage their core, or frustrated that even basic exercises feel hard months (or years) after birth. Often, this comes with the lingering question:
“Why does my core still feel weak after a caesarean?”
The short answer is simple — a caesarean birth is major abdominal surgery.
During a C-section, several layers of tissue are surgically incised, including skin, connective tissue, and the abdominal wall. While these tissues do heal, the body doesn’t automatically regain core coordination, adequate pressure management, or strength without targeted rehabilitation. Core recovery after a caesarean is about far more than “just strengthening your abs.”
I know this both professionally and personally.
After my own caesarean, I remember trying to return to exercise thinking, “I know how to do this, I’m an Exercise Physiologist.”
And yet, my core felt somewhat unresponsive, my confidence was shaken, and things that once felt effortless suddenly required real intention. That experience deepened my understanding of how real and how common this struggle is.
What often slows recovery isn’t lack of effort or commitment — it’s being given generic postnatal exercise advice. Instructions like “do some core work” or “build your abs back up” ignore the deeper needs of the post-caesarean body: coordination, breathing, and gradual load tolerance.
Two Simple Tips to Support Your Core After a C-Section
1. Start with breathing before strengthening
Effective post-caesarean core rehabilitation starts with breathing. Slow, controlled breaths that allow the ribcage to expand help restore coordination between the diaphragm, pelvic floor, and deep abdominal muscles — forming the foundation of core strength.
2. Rebuild capacity, not intensity
If you notice doming, discomfort, or loss of control during exercise, it’s a sign your system isn’t ready for more load yet. Scaling exercises and rebuilding control improves long-term outcomes far more than pushing through intensity too soon.
Individualised Support Makes the Difference
Every caesarean, recovery timeline, and body is different. That’s why individualised post-caesarean exercise support is so important — particularly if you’re trying to rebuild core strength safely and confidently.
You don’t need to wait until pain or symptoms escalate. Sometimes the most powerful step in C-section recovery is having someone assess where your body is now and guide you forward with clarity and reassurance.
You deserve to feel strong, capable, and confident in your body again!
Ready to rebuild your core with clarity and confidence?
If you’re navigating core recovery after a caesarean and unsure how to progress safely, an individualised consultation can help. Book a telehealth consult to assess your core function, movement patterns, and create a clear plan forward — without guesswork.