The Essential Guide to Pelvic Floor Health and Post-Pregnancy Fitness: Insights from Expert Erica Wald
Are you wondering how to strengthen your core after pregnancy or improve your pelvic floor health? Maybe you've been hesitant to start postpartum fitness, unsure of what exercises are safe or effective. If so, you're not alone—many women face these challenges but lack the guidance they need to move confidently forward.
In this comprehensive post, you'll learn key strategies from Erica Wald, a prenatal and pelvic floor specialist, and founder of Commit Fitness, who shares her expertise on functional core training, postpartum recovery, and how to develop a strong, resilient deep core even years after pregnancy. We'll cover actionable tips for everyday movement, breathing techniques, and personalized approaches to optimize your recovery and wellness journey.
Whether you're a new mom or planning pregnancy, understanding your body's needs is crucial. Keep reading to discover how you can reclaim your core, prevent injury, and enjoy the active life you deserve.
The Foundation: Why Pelvic Floor and Core Health Matter
Many women associate pelvic floor health with simple exercises like kegels—quick squeezes done sporadically. However, as Erica Wald explains, a strong and functional core is much more nuanced, impacting everything from posture to injury prevention.Your core isn't just your abs; it's the entire system that stabilizes your spine and pelvis. When this system is weak or dysfunctional, it can lead to issues like pelvic pain, leakage, back pain, or even long-term injury.
Erica highlights that pregnancy and childbirth introduce significant stress to these muscles, and without proper recovery, women may unknowingly develop dysfunctions that hinder their daily activities and overall health.
Why focus on functional core training? Because it prepares your body for real-life movements—lifting your children, bending down, or carrying groceries—without compensations that cause pain or injury. It's about teaching your body to handle pressure, movement, and loads safely and efficiently.
"Functional doesn't mean you're weak, but functional means that you are like a system that can handle anything. And that means like injury prevention." - Erica Wald
Key takeaway: Building a resilient core post-pregnancy requires targeted, functional exercises that go beyond sit-ups and kegels. It involves understanding your body’s unique needs and addressing mobility, strength, and breathing.
Breathing as the Foundation of Pelvic and Core Stability
One of the most transformative insights from Erica is the importance of proper breathing—specifically, 360-degree breath work. This technique involves diaphragmatic breathing that expands your entire torso, filling your back, sides, and pelvis with air, creating internal stability.
Why is breath so crucial? Because it helps manage intra-abdominal pressure, supporting your pelvic floor and core muscles during movement. Erica emphasizes that many women breathe incorrectly—sucking in their belly or breathing shallowly—which can lead to dysfunction and back pain.
Practical tip: Practice “belly breathing” where you inhale deeply, allowing your tummy and ribcage to expand fully. When exhaling, engage your pelvic floor and core as if zipping up your pants from bottom to top. Repeating this daily, especially during pregnancy and postpartum, retrains your body for proper pressure management.
"Do not sleep on 360 breathing. It's hard to recover without truly putting emphasis into the 360 breathing." - Erica Wald
Key takeaway: Mastering proper breathing is the foundation for safe exercise, injury prevention, and long-term pelvic health—an essential skill for all women.
Progressive, Functional Exercises for Postpartum Recovery
Once you're aligned with proper breath support, Erica advocates for functional, movement-based exercises that strengthen your core in everyday scenarios. Instead of traditional crunches or planks that may cause coning (bulging during exertion), focus on movements that activate the deep core and pelvic floor gently but effectively.
Examples include:
Overhead reverse lunges: engaging the core while adding upper body stability.
Pelvic tilts with a towel under your tailbone: ensuring proper spinal alignment.
Controlled breathing while engaging the pelvic floor: to reinforce muscle connection without excess pressure.
Erica cautions against blindly following book-based guidelines, emphasizing that every woman's recovery is unique. In-person assessment and personalized coaching are invaluable—finding a professional who understands the nuances of postpartum recovery makes all the difference.
"I always say the first 10 reps are throwaways, you're gonna do it wrong. It takes a lot of reps. It takes like five, 10 minutes a day." - Erica Wald
Why isn’t "more" always better? Because overloading a weakened core too early can cause setbacks, such as coning, pelvic pain, or injury. Instead, focus on incremental progress, paying attention to your body cues, and implementing exercises that enhance mobility, stability, and strength gradually.
Key takeaway: Functional, mindful movement tailored to your body prevents setbacks and promotes sustainable recovery.
Addressing Common Postpartum Concerns: Tight vs. Loose Pelvic Floor
Many women wonder whether they have a tight pelvic floor—leading to discomfort and back pain—or a loose one, causing leaks or prolapse. Erica explains that both dysfunctions are signs of muscular imbalance rather than weakness or tightness alone.
Signs of a tight pelvic floor: Pain, difficulty relaxing, or pelvic discomfort, often seen in women who are very active or have tension-based issues.
Signs of a loose pelvic floor: Urinary leakage, feeling of heaviness, or prolapse symptoms.
Next steps: Erica strongly recommends seeing a pelvic floor physical therapist for an internal assessment to determine muscle tone and function. Armed with this knowledge, personalized exercises can be prescribed—whether to relax overly tight muscles or strengthen underactive ones.
In the meantime: Breathing exercises and gentle mobility work can benefit everyone, regardless of their pelvic floor's condition.
Key takeaway: Accurate assessment guides targeted intervention, but foundational breath and movement practices support everyone's pelvic health.
The Power of Consistency and Self-Compassion
Erica’s journey underscores the importance of patience and consistency. She emphasizes that improving pelvic floor health and core strength isn't about instant results but developing habits that last a lifetime. Small daily actions—like deep breathing, mindful movement, and listening to your body—compound into lasting change.
Her advice: Focus on what you can do today, not what you wish you had started earlier. Celebrate small wins, like engaging your core during daily activities or practicing breathing during naps or walks.
The common misconception: Women often think they need hours in the gym or perfect technique to see progress. Erica debunks that, advocating for short, intentional sessions that fit seamlessly into busy lives.
Pro tip: Include your children in movement routines—play, dance, or simple exercises—as it builds healthy habits for the entire family and makes fitness a positive experience.
Key takeaway: Consistency, patience, and self-kindness are your best allies in postpartum recovery and long-term health.
In Summary: Empower Your Body and Mind
Recovery from pregnancy is a journey unique to each woman. As Erica Wald reminds us, understanding your body's signals, mastering breath work, and engaging in functional movement are key ingredients for success.She encourages women to treat pelvic health with the same importance as nutrition or mental health—an ongoing process that enhances confidence, activity, and overall well-being.
Next steps: Educate yourself, seek personalized support when needed, and keep your why front and center—whether it's playing with your kids, running, or simply feeling good in your body. Remember, your body is resilient, capable, and designed for movement. Embrace the journey, trust your instincts, and don’t be afraid to seek the support that will help you thrive.
FAQs
How do I know if I have a tight or weak pelvic floor?
Signs of a tight pelvic floor include pelvic pain and difficulty relaxing, whereas a weak one often causes leakage or prolapse. An internal assessment by a pelvic floor therapist provides clarity.
Can I start postpartum exercises immediately?
It depends. Focus on breathing and mobility in the first 6 weeks. Gradually integrate functional core exercises with professional guidance to avoid setbacks.
What are the best exercises for postpartum core recovery?
Movements like diaphragmatic breathing, pelvic tilts, gentle bridges, and controlled lunges are effective. Avoid high-impact or strenuous exercises until cleared by a healthcare provider.
Why is breathing so important during movement?
Proper breathing manages intra-abdominal pressure, supports the pelvic floor, and enhances movement efficiency—preventing injury and aiding recovery.
How can I incorporate core work into busy mom life?
Short, intentional sessions like breathing exercises, mindful movements during daily activities, and family-friendly workouts make consistency achievable.
Want to learn more? Listen to the full episode, Mastering Functional Core and Pelvic Floor Health with Erica Wald.
