When Can I Do Crunches Postpartum?
If you Google this, you likely will leave more confused than when you came.
Crunches are not the devil! They are functional. They strengthen the anterior abdominal wall. AND - we know that abdominal flexion (a crunch or sit up) actually decreases the inter-recti distance. Meaning, if you have a diastasis, flexion actually brings those tissues together and decreases the gap.
So why is this such a confusing piece to postpartum folks?
It’s more about HOW you perform the exercise vs. WHEN according to a specific timeline.
What we don’t want…
Often, people perform a crunch by pushing their abdominals OUT. They may do this while also holding their breath. So you get a repetitive force going out with the abdominals and down into the pelvic floor. This isn’t great for pressure management. It also doesn’t so much for building strength in the abs either.
If you have weakness or are simply unaware of this, this may be your go-to strategy. This is the main reason why you may see people discouraging postpartum crunches.
However, building strength and awareness can help!
Instead, perform them like this…
Try coordinating your breath with it. Think of exhaling as you perform the crunch, and really think about drawing the core IN as you perform. You should see a distinct movement INWARDS as you sit up. When we get that draw in, pressure is managed much more efficiently and you are strengthening through the deep core.
I love to perform these on a pilates ball or throw pillow behind the low back because it allows more range of motion than a standard crunch from the floor and it gives the lower back some support to really isolate the abdominal wall.
Take a look at this Instagram reel for a visual:
Soooo, when can I do crunches?
If you can perform a crunch with the strategy described above, you can absolutely start incorporating in to your training program. You can continue to make them more challenging by adding a dumbbell or increasing the range of motion. The strategy to perform remains the same.
If you have to hold your breath, push out and strain to do them, it may be a good idea to add some assistance: use your hands to help you, hold on to a thick resistance band, or decrease the range of motion.
I hope this clears up some confusion. Remember, there is a list of “good” vs “bad” exercises for core strengthening. It’s more about what’s appropriate for YOU and meeting your body where it’s at.
