The #1 Core Exercise Every Mom Needs for Prolapse, Diastasis & Leaking Relief

If you're a mom dealing with pelvic organ prolapse, diastasis recti, or urinary leaking, and you've tried all the core exercises under the sun without much relief—then keep reading.

Before jumping into crunches, planks, or even your daily lifting, there are three foundational principles every woman needs to understand for long-term healing and symptom relief:

1. Diaphragm–Core–Pelvic Floor Connection

2. Rib Cage Over Pelvis Alignment

3. Pressure Management

These might sound technical, but once you grasp how they work together, your entire approach to healing can shift.

Why Core Work Alone Isn’t Enough

You can do all the core and pelvic floor exercises in the world, but if you're not breathing correctly or managing intra-abdominal pressure effectively, your symptoms might not improve—or could even worsen.

In this video, I guide you through:

✅ What the diaphragm does and how it influences your pelvic floor
✅ How to practice 360° breathing for better pressure control
✅ Common breathing barriers and how they worsen prolapse or diastasis
✅ A simple video self-assessment to identify where your breath is going
✅ A gentle, foundational breathing exercise you can start today

The Missing Link: Your Breath

Breathing isn't just about oxygen—it's the foundation of core pressure management. Your diaphragm, core, and pelvic floor are all part of a system that must move together during each breath. When working properly:

• The diaphragm descends on an inhale

• The pelvic floor follows that movement downward

• On the exhale, both lift and recoil together

Think of it like a trampoline: down on the inhale, up on the exhale. This movement supports pelvic floor function and core coordination.

The Impact of Misalignment and Tension

If your rib cage flares or your pelvis is tilted, it changes how your breath moves. Add in habits like upper ab gripping, back tension, or chest breathing, and you’ve got a recipe for poor pressure management.

This can lead to:

• More strain on prolapse

• Persistent diastasis recti that won’t close

• Leaking during movement or exertion

With visuals, I break down how this happens and what to do about it—using helpful analogies like balloons, water bottles, and even your own hands to test breathing patterns.

Try This: Simple Breathing Assessment

👉 Record yourself breathing: Are you belly-breathing only? Chest-breathing? Is your back expanding at all?

👉 Practice 360° breathing: Inhale through the nose, feel the ribs expand forward, sideways, and into your back. Exhale gently, letting the breath flow from bottom to top.

This isn’t just a relaxation technique—it’s the foundation of core rehab. And once you restore proper breathing and pressure flow, then it’s time to layer on strength and intensity.

Ready for More Support?

Download the FREE Pelvic Floor Blueprint:
Get my starter guide to breathing, alignment, and restoring core and pelvic floor function:
👉 modernfitmoms.com/pelvicfloorblueprint

🎯 Join the 4-Week Core Revive Program
Follow-along videos (25 minutes or less), real strategies, and expert guidance to:
✔️ Reduce leaks
✔️ Support prolapse
✔️ Rebuild your core from the inside out

👉 modernfitmoms.com/corerevive