Rebuild first, then build on it: the order that keeps your core safe
Lots of mums sign up for a meal-and-workout app and start core rehab in the same month. Here is how to make the two work together instead of against each other.
Quick answer
Yes, many mums can safely use a postpartum core program and a general fitness or weight-loss app at the same time, as long as the core work comes first and the app's workouts are adapted to where your body is. Get your 6 to 8 week postnatal check, start with breathing, pelvic floor and deep core exercises, swap out moves that strain a healing tummy gap, keep eating well (especially if you are breastfeeding), and add impact gradually. Judge progress by how your core feels and functions, not only by the scales. Results vary from mum to mum.
It is a common situation. You have been cleared at your postnatal check, you want to feel like yourself again, and within a few weeks you have downloaded a mum-focused app with meal plans and workouts while also trying to heal a tummy gap. Neither choice is wrong. The problem is that the two often pull in different directions: one is designed to get you moving and eating in a certain way, the other asks you to slow down and rebuild from the inside out.
If you are still deciding which kind of product fits you, our side-by-side comparison of The Healthy Mummy vs Mumma Glow looks at an Australian weight-loss app and a one-time core guide in detail. This article is about using both kinds of support together, safely.
of women had a tummy gap at 6 weeks postpartum (Sperstad et al., British Journal of Sports Medicine, 2016)
the earliest point for a return to running in the UK postnatal running guidelines (Goom, Donnelly and Brockwell, 2019)
of moderate activity a week is the postpartum target recommended by ACOG, built up gradually
Step 1: Get your postnatal check and listen for warning signs
Before you start anything more than gentle walking and pelvic floor exercises, attend your 6 to 8 week postnatal check. The NHS describes it as a review of your physical recovery and your mental health. Our guide to what happens at the 6-week postnatal check explains what is and is not usually examined.
Pause and speak to your GP, midwife or a women's health physiotherapist before starting either program if you have leaking, a feeling of heaviness or dragging, pelvic or back pain that is not easing, or a tummy gap you can see bulging or doming.
Step 2: Start with breathing, pelvic floor and deep core
The foundation comes first. Diaphragmatic breathing, pelvic floor contractions and gentle transverse abdominis activation teach the deep system to work together again. These exercises are low effort, take 10 to 15 minutes, and make everything you do later safer.
This is the part a general app usually skims past. For the first few weeks, treat your core program as the main event and the app as extra, not the other way round.
Step 3: Screen the app's workouts for moves that strain a healing gap
Most general fitness apps include exercises that increase pressure on the linea alba. You do not need to avoid them forever, but while your gap is healing, swap or modify:
- Crunches, sit-ups and bicycle crunches
- Full planks and push-ups where your tummy domes or cones
- Jumping, burpees and other high-impact moves
- Heavy lifting where you hold your breath
Our explainer on why crunches can make diastasis recti worse covers what doming looks like and what to do instead. A simple rule: if you see a ridge or bulge down the middle of your tummy during a move, regress it.
Step 4: Keep your eating gentle, especially while breastfeeding
The NHS advises that you do not need a special diet while breastfeeding, just a healthy, balanced one with regular meals and plenty of fluids. Tissue repair needs fuel, so very restrictive eating works against recovery, and many mums find their energy drops quickly if they cut back too hard in the early months.
If your app includes a meal plan, choose its most flexible, feeding-friendly option and make sure it includes enough protein; our guide to how much protein you need postpartum gives a practical starting point. Exercise itself is not a reason to worry about supply: ACOG notes that regular aerobic exercise while breastfeeding has not been shown to affect milk production or baby's growth, and we look at the evidence in does exercise affect milk supply.
Step 5: Add intensity and impact gradually
Once your deep core is responding well, bring in the app's strength sessions first, then its cardio, then any jumping or running. The UK return-to-running guidelines by Goom, Donnelly and Brockwell (2019) suggest waiting until at least 12 weeks after birth before running, and only when you are symptom-free. See when it is safe to run again after having a baby for the readiness checks.
A realistic week at this stage might be short core sessions on most days, two or three of the app's lower-impact workouts, and daily walks with the pram.
Step 6: Measure progress by function, not only the scales
Weight is only one number, and it tells you nothing about whether your tummy gap is healing or your pelvic floor is coping. Track these instead, every two to four weeks:
- Gap width and depth from a gentle self-check
- Whether you dome or cone during everyday moves
- Any leaking when you cough, sneeze, lift or exercise
- How your back and pelvis feel at the end of the day
Our guide to how to know if diastasis recti has healed explains what a well-functioning gap feels like, which matters more than its exact width.
60%
45.5%
32.6%
Source: Sperstad et al., British Journal of Sports Medicine, 2016.
Those figures are a useful reminder that a gap often takes months, not weeks, to change. That is why steady core work alongside a gentle general program tends to serve mums better than pushing hard for fast results.
Want a core plan that fits around your app?
The Core Reconnect Program walks you through the breathing, pelvic floor and deep core foundation step by step, with short sessions you can do during baby's nap time and clear signs of when to progress. It is a one-time purchase with no subscription, so it sits comfortably alongside any fitness app you already pay for. Use code GLOW20 for 20% off. See the Core Reconnect Program
Frequently asked questions
Can I do a weight-loss app and diastasis recti exercises at the same time?
Many mums can, as long as the core exercises come first and the app's workouts are adapted. Swap or modify crunches, full planks, jumping and heavy breath-holding lifts while your gap is healing, and stop any move that makes your tummy dome or cone.
Which should I start first, the core program or the app?
Start with the core program. Breathing, pelvic floor and deep core work build the foundation that makes the app's workouts safer. Bring in the app's strength sessions next, then cardio, then impact.
Is it safe to diet while breastfeeding?
The NHS advises a healthy, balanced diet while breastfeeding rather than any special diet. Very restrictive eating is not recommended in the early months because your body needs fuel to recover and to feed your baby. Speak to your GP or health visitor before making big changes.
When can I start high-impact workouts after birth?
The UK return-to-running guidelines by Goom, Donnelly and Brockwell (2019) suggest waiting until at least 12 weeks after birth before running, and only if you have no leaking, heaviness or pain. The same caution applies to jumping-based workouts in fitness apps.
How do I know if my core is ready for harder workouts?
Good signs are no doming or coning during everyday moves, no leaking, no heaviness, and a tummy gap that feels firm when you gently engage your deep core. If you are unsure, a women's health physiotherapist can assess you. Results vary from mum to mum.
Sources: Sperstad JB et al., Diastasis recti abdominis during pregnancy and 12 months after childbirth, British Journal of Sports Medicine, 2016; Goom T, Donnelly G, Brockwell E, Returning to running postnatal: guidelines for medical, health and fitness professionals, 2019; ACOG Committee Opinion 804, Physical Activity and Exercise During Pregnancy and the Postpartum Period, 2020; NHS, Breastfeeding and diet; NHS, Your 6-week postnatal check.
This article is general education, not medical advice. Mumma Glow is not affiliated with The Healthy Mummy, Moshy or any program or organisation named here. Results vary from mum to mum. If you have leaking, heaviness, pain or any concerns, see your GP, midwife or a women's health physiotherapist.