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

core core fixes diaphragm diastasis recti healing leaking prolapse Sep 11, 2025

Every Mom with Prolapse Should Understand These 3 Foundational Things for Healing

If you’re a mom dealing with pelvic organ prolapse, diastasis recti, or leaking, you might feel like you’re doing all the right exercises but not seeing the progress you want. The truth is—before any core work, strength training, or even daily lifting—there are three foundational concepts you must understand for long-term pelvic floor and core recovery:

The Diaphragm–Core–Pelvic Floor Connection
Rib Cage Over Pelvis Alignment
Pressure Management

You can do all the core and pelvic floor exercises in the world, but if you’re not breathing correctly or managing pressure well, your symptoms may persist—or even worsen.
These principles aren’t just for prolapse—they’re also key for diastasis recti recovery and stopping unwanted leaks.

Prefer to watch, rather than read? Check out my video below!

1. The Diaphragm–Core–Pelvic Floor Connection

Your diaphragm is a dome-shaped muscle that sits just under your rib cage. Its main role is to help pull oxygen into your lungs—but it’s also a critical player in pelvic floor function.

Here’s what’s supposed to happen:

On an inhale, the diaphragm descends (flattens), creating gentle pressure in your abdominal cavity. Your pelvic floor should respond by lengthening at the same time.
On an exhale, the diaphragm lifts back up, and your pelvic floor should recoil upward, regaining tension.

Think of it like a trampoline—when you step down, it lowers; when you step off, it springs back up. When this system works well, every breath you take is helping strengthen and coordinate your pelvic floor and deep core.

But here’s the problem—pregnancy, posture changes, daily habits, or muscle gripping patterns can disrupt this natural movement. Instead of a smooth 360° breath, you might be pushing pressure straight down into your pelvic floor or only expanding your chest. Over time, that uneven load can worsen prolapse, diastasis, or leaking.

2. Rib Cage Over Pelvis Positioning

Your alignment directly affects how pressure moves inside your body.
Two common postural patterns can throw things off:

Open Scissor Position – Pelvis tipped forward (anterior tilt), ribs flared up. Breath gets trapped in the front, and back tension limits expansion.
Tucked Position – Pelvis tucked under, ribs collapsed. This often leads to a lower belly pooch and more downward pressure on the pelvic floor.

For optimal breathing and pressure management, aim for a rib cage stacked directly over your pelvis.
Here’s a quick check:

Place your pointer fingers on your hip bones.
Place your thumbs at the base of your rib cage.
The two points should be roughly parallel—without your ribs jutting forward or your tailbone tucked under.

When you’re stacked, your diaphragm, core, and pelvic floor can work together smoothly, and your breath can expand evenly in all directions.

3. Pressure Management

Internal pressure is a big deal for prolapse and core healing. Every time you lift, strain, cough, or breathe, you’re creating pressure inside your abdominal cavity. If that pressure isn’t distributed well, it can overload weak or vulnerable tissues.

A healthy breath expands in a 360° pattern—front, sides, back, and down into the pelvic floor. But tightness in your back, abs, or hips can block that expansion, forcing pressure into one spot.

Examples:

Upper Ab Gripping – Tensing your upper abs forces pressure straight down into the pelvic floor.
Back Tightness – Common in postpartum moms from lifting kids or carrying loads; can push pressure into the front (worsening diastasis recti).
Pelvic Floor Tightness – Can make prolapse feel heavier because pressure is being redirected into already tense tissues.

The goal? Identify your restricted areas and restore expansion there. This allows the diaphragm and pelvic floor to move in harmony again.

Try This Simple 360° Breathing Exercise

Before loading your core with exercises, retrain your breathing system. Here’s how:

Position: Lie on your back with knees bent. Place one hand on your rib cage (thumb toward your back, fingers on the front) and the other on your belly.
Inhale: Tongue to the roof of your mouth, inhale through your nose for a count of 4. Feel your ribs expand forward, sideways, and backward.
Exhale: Gently release the breath through pursed lips, allowing your ribs and belly to draw in without tensing.
Check Back Expansion: Slide your hand under your low back—see if you can feel the breath there too.
Repeat: Practice for 5–10 breaths, paying attention to where your breath naturally goes—and where it doesn’t.

💡 Pro tip: Record yourself breathing to spot patterns. If you only see belly rise or chest lift, work on expanding into the sides and back.

Why This Matters

Mastering these three foundations—breath coordination, alignment, and pressure control—can transform your recovery.
Whether you’re weeks postpartum or years into motherhood, they can help you:

Support prolapse healing
Close a diastasis recti gap
Eliminate leaks
Build lasting functional core strength

Next Steps for Your Healing Journey

Download the FREE Pelvic Floor Blueprint for more breathing tips and exercises.

Check out my 4-Week Core Revive Program—follow-along videos, 25 minutes or less, proven strategies to reduce leaks, improve prolapse, and rebuild your core.