#87: The Deep Core Muscles: Why You Can't Just “Do Abs”
“We need to do a better job of putting ourselves higher on our own ‘to-do’ list.”
When you’re a mum, especially after a C-section, it can feel like your body has become unfamiliar. You might still feel disconnected from your core, no matter how many gentle exercises you’ve tried. Maybe you’re longing for strength, energy, and confidence in your body again — but what you’re getting instead is frustration, instability, and endless fatigue. If this is you, please know: it’s not your fault.
If you’ve tried jumping into boot camps, CrossFit, Body Attack, Body Pump, spinning classes, or running — and your body just couldn’t keep up — it’s not because you aren’t disciplined or because you're "too busy." It’s because these types of workouts are not designed for mums who haven’t properly rehabilitated their core after a C-section. Your body simply didn’t have the foundations needed to invest its scarce energy and keep you safe during such demanding activities. Choosing to step back wasn’t a failure — it was wisdom.
You might have noticed symptoms like doming or coning along your midline, leaking urine when you sneeze or jump, a feeling of pelvic heaviness, low back pain, hip tightness, or a strange sense of weakness even if you’re strong elsewhere. These are all signs that the deep core isn’t working the way it should yet — and that’s something that can be gently and effectively healed.
There is a myth that postpartum recovery is "quick" and "straightforward" — especially if you’re more than a few months (or years) post-birth. And for mums over 35, that myth can feel particularly cruel. Hormonal shifts, slower tissue healing, and the deeper impact of surgery all mean recovery after a C-section needs more than a few planks and a couple of “core activation” drills.
On top of the physical symptoms, a poorly functioning core can subtly affect your emotional wellbeing too. When your body feels unstable, it can create a background hum of anxiety, tension, and exhaustion — making even simple daily tasks feel overwhelming.
If anyone has ever told you "this is just your new normal," please hear this: it’s not true. Your body can heal. You can feel strong, stable, and energised again — even if it’s been years.
How Your Abdominals Really Work (And Why C-Section Disrupts Them)
Your abdominal wall isn’t just "one muscle". It’s a team: the transverse abdominis, obliques, rectus abdominis, and more. These muscles don’t work in isolation; they coordinate with your breathing, your pelvic floor, and your nervous system. Ideally, they create a strong, flexible pressure system that stabilises your spine, supports your organs, and allows for smooth, powerful movement.
But during a C-section, the layers of your abdominal wall — muscles, fascia, nerves — are cut. Even though the body is miraculous at healing, scar tissue, disrupted nerve signalling, and altered activation patterns can leave that pressure system weak, unstable, and confused.
Without addressing these disruptions, it's like trying to build strength on a wobbly foundation.
Why Classic Postpartum Training Falls Short
Typical postpartum advice often focuses on superficial exercises: "do your pelvic tilts", "pull your belly button in", "start with planks when you feel ready". While these exercises aren’t "wrong," they often skip critical healing steps that C-section mums need.
If your deep core (and the scar tissue that affects it) isn't specifically rehabilitated, you might experience:
Ongoing fatigue after minimal exertion
Feeling "wobbly" or unstable, especially during fast movements
Back, hip, or pelvic pain
Poor posture and breathing patterns
Emotional frustration from feeling like "nothing is working"
This isn't because you aren't trying hard enough. It's because your system needs a smarter, gentler reset.
Introducing LA1 and LA2: True Foundations of Healing
This is where LA1 (Lower Abdominal Activation 1) and LA2 (Lower Abdominal Activation 2) come in — and they are game-changers.
These two foundational exercises are NOT about "getting a six-pack" or "flattening your tummy". They are about:
Waking up deep, sleepy core muscles that have been offline
Reprogramming your nervous system to find healthy activation patterns again
Creating stability from the inside out, without overloading your scar or joints
LA1 teaches your body the most essential skill post-C-section: how to gently and correctly engage the lower deep core without bearing down or compensating.
LA2 progresses this engagement into a functional movement pattern, preparing you for real-life strength like lifting your kids, standing tall, or returning to more demanding exercise later on.
How LA1 and LA2 Help Combat Fatigue Too
When your deep core isn't working well, your body compensates. Other muscles (like your back, shoulders, and neck) work overtime. This creates a hidden, constant energy drain.
By restoring proper deep core function through LA1 and LA2, you:
Reduce physical compensation and chronic tension
Support better breathing patterns, leading to more oxygen and calmness
Activate the parasympathetic nervous system, helping your whole body shift out of survival mode
Build a solid base so movement becomes energising, not exhausting
Healing your core isn't just about strength — it's about energy, resilience, and ease.
Want Step-by-Step Guidance?
I've created a free C-Section Core Recovery: Your Gentle Start to Rebuilding Strength that includes detailed instructions and photos for LA1 and LA2. It's designed specifically for C-section mums who are tired of feeling disconnected and are ready to rebuild their foundation with confidence and clarity.
[Download your free guide here]
A Gentle Hug for Your Heart
If you're feeling disappointed, frustrated, or like you've lost faith in full recovery, I see you. And I want you to know: healing is absolutely still possible — even years later.
You haven't failed. Your body hasn't failed you. You simply haven't been given the full map yet.
With the right support, the right exercises, and deep compassion for where you are now, you can reconnect to your core, rebuild your energy, and move towards a stronger, steadier, more joyful life.
You've carried life inside you — you are already incredible. Now it's time to honour that same body with the healing it truly deserves.
If you’d like a clear, simple starting point, don’t forget to download your free Core Training Starter Guide with step-by-step instructions and pictures for LA1 and LA2.
[Download your free guide here and begin your healing journey today].