#103: The 5-Minute Core Reset That Starts Healing from the Inside Out
“Before the core can engage, the body must feel safe. Healing begins with rhythm, not resistance”
You want to reconnect to your core — but everything feels… off.
Maybe you’ve tried breathing exercises, gentle Pilates, or even strength training again. You’ve been told to “rebuild your foundation,” “engage your deep core,” or “just go slowly.”
But the truth is — you have been going slowly. You have done your best. And still, it doesn’t feel right.
Your belly doesn’t respond the way you expect.
Your back gets tired too quickly.
Your core feels vague, disconnected, or like it’s simply not listening.
You’re not doing it wrong.
But you may be missing one powerful piece — the nervous system.
And that’s where this reset begins.
Why Core Work Often Doesn’t Land After Birth or C-Section
Most postnatal core exercises focus on mechanics: breathing patterns, TVA activation, posture cues. These matter — absolutely. But they don’t always address the deeper disconnect that can linger after surgery, trauma, or chronic fatigue.
Here’s why that matters:
After a C-section or difficult birth, your body may have entered a freeze state — where movement is dampened to preserve energy and safety.
Scar tissue can interrupt fascia, nerve signalling, and muscle responsiveness.
And years of powering through without enough recovery can further weaken your ability to “feel” your deep core — even if you know all the right cues.
What looks like weakness is often disconnection. And what looks like laziness is often exhaustion.
That’s why we begin, not with planks or “engage your core” commands — but with gentle, rhythmic movement that invites the nervous system to feel safe again.
The Swiss Ball Reset: A Core Exercise That Actually Resets
This is one of my favourite exercises for tired mums — and one I come back to myself, even years after birth.
It looks simple. And it is.
But it’s also powerful — because it creates the exact conditions the nervous system needs to let go of guarding and rebuild connection:
Gentle, bouncing motion (stimulates fascia and the parasympathetic system)
Deep, natural breath (activates the diaphragm + core reflex)
Low load, low effort (no bracing, gripping, or pressure)
You’re not “working out.” You’re tuning in.
What you’ll need: A Swiss ball (also called a stability ball or birth ball)
How to do it:
Sit comfortably on the ball, feet hip-width apart, hands resting on your thighs.
Begin to bounce very gently — enough to feel a soft lift and drop through your pelvis.
Keep your breath easy. Inhale through your nose, exhale slowly through your mouth.
Allow your body to relax. Notice the rhythm, the fluidity, the breath.
Do this for 2–5 minutes — or longer if it feels good.
That’s it.
No “squeeze your core.” No “engage on the exhale.” Just movement that reconnects you to your centre — safely, gently, and without pressure.
Why This Works (Even If It Feels Too Simple)
For healing to happen, your body needs to feel safe.
Not challenged.
Not corrected.
Safe.
This movement sends a clear signal to your system: “It’s okay to soften. It’s okay to feel.”
It stimulates the pelvic floor, the deep abdominal wall, the diaphragm — not through tension, but through rhythm.
And from there, everything changes:
Your breath deepens
Your hips loosen
Your core wakes up — not with effort, but with awareness
This is the foundation your body has been waiting for. You don’t need more reps or harder workouts. You need the right sequence — and the right starting point.
When You’re Ready to Build on This
Once this feels familiar — even nourishing — you can begin layering in movement with intention:
Gentle spinal rotations
Breath-led squats
Deep core activation during walking
But don’t rush.
You’ve likely been pushing for years — through tiredness, through “bounce back” pressure, through the noise of what postnatal fitness should look like.
Let this be different.
Let this be the phase where you finally work with your body, not against it.
Want Help Starting in a Way That Feels Safe and Effective?
Download your free guide: 6 Health Foundations to Rebuild Energy, Trust & Core Strength
Inside, you’ll find six evidence-informed practices — including breath, hydration, nutrition, and nervous system resets — designed specifically for mums recovering from fatigue, C-section, or burnout.
This isn’t another to-do list.
It’s a compass — to help you return to yourself.
With Love,
Karo