Compression
Compression
The Ultimate Postpartum Recovery Routine for Your Mom Pouch
Quick, effective, and made for busy moms who want to feel strong again.
By Fanka Editor Stephanie Gomez | Aug 8th, 2025 | 5 Min Read
By Fanka Editor Stephanie Gomez | Aug 8th, 2025 | 5 Min Read
As a postpartum fitness coach—and a mom who’s been through it—I’ve seen
this play out too often: new moms desperate to “get their body back”
rush into crunches and planks, only to end up frustrated, injured, or
still stuck with a belly that won’t flatten—plus leaking, back pain, and
core weakness they never expected.
In this guide, I’ll share the right sequence for flattening your belly,
rebuilding your core, and feeling strong again—backed by simple science
and practical exercises. Plus, I'll mention a key recovery tool I
personally found supportive and recommend to my clients: the Fanka
RecoverEase Postpartum Leggings.
Step 1 : Rebuild Your Core Foundation
Your pelvic floor and abdominals work as one unit. If the foundation
(your pelvic floor) is weak, the rest can’t function properly. This
means your organs stay pushed forward, maintaining that “pregnant” belly
bulge no matter how many crunches you do.
Skip this step and you’ll likely face:
· Leaking and nagging back pain
· A belly pooch that won’t go away
· Slow diastasis recti recovery
Getting Started Right:
Before any exercise, focus on feeling your pelvic floor engage and your
core supported. Remember to avoid leggings that don’t support your
pelvic floor and have seams that irritate your C-section scars.
Wearing high-waisted support like the
RecoverEase Leggings
can be incredibly helpful here. The ultra-high waistband with targeted
compression is tighter at the lower belly to actively support your
pelvic floor and lift your organs, providing essential core stability.
The softer compression at the top lets you breathe and move comfortably.
Plus, the waistband seam is thoughtfully placed lower than on regular
leggings to avoid rubbing or irritating C-section scars, ensuring extra
comfort during your recovery.
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Step 2 : Breathe Right to Heal Faster
Most guides teach outdated “belly breathing”—just pushing your belly out
on the inhale. This actually increases downward pressure, straining your
healing pelvic floor. Instead, practice
360° Breathing .
Inhale through your nose:
Feel your ribs expand front, sides, and back (like a barrel opening up).
You'll feel this expansion gently supported by the top band of the
RecoverEase waistband.
Exhale through your mouth:
Ribs soften down and in, pelvic floor lifts gently upward, lower abs
draw inward. The
leggings’
gentle targeted compression creates subtle resistance that helps you
connect with your breath, activate your core, and guide separated abs
back to the midline for deeper healing.
This breath pattern is key! It trains your diaphragm, pelvic floor, and
deepest abs (transverse abdominis) to work together as a team. This
synergy is essential for pelvic organ support and effectively closing
diastasis recti.
Step 3 : Targeted Moves to Flatten Your Belly
Only after your breathing feels connected and your foundation feels
stable, add these low-intensity core activations. Core stability is
paramount with every single rep.
Heel Slides
Lie on your back with one knee bent and the other leg straight. As you
exhale, engage your pelvic floor and slowly slide the straight leg’s
heel forward and back along the floor. Keep your lower belly stable and
your core gently braced throughout.
Do 10 reps per side, 2–3 times a week.
Supine Marches
From the same position, exhale and lift one knee up to tabletop, keeping
your hips level and core engaged. Switch legs with control. A high-rise
supportive waistband can help you stay aligned and maintain tension
through your center.
Do 10 reps per side, 2–3 times a week.
Bird Dog
On all fours, exhale and reach one arm forward while extending the
opposite leg back. Keep your hips square and spine long. Focus on glute
and back engagement—your leggings can give you helpful feedback on your
form and balance.
Do 10 reps per side, 2–3 times a week.
Crucial Reminder:
During early postpartum, your body is still healing—and hormones like
relaxin can make your joints looser and more prone to injury. That’s why
high-impact workouts and any moves that cause doming should wait.
Fanka’s RecoverEase Postpartum Leggings
are built for this phase, with 3D compression lines around the knees to
support your joints and help you move safely as you rebuild strength.
Conclusion: Stronger Core, Stronger You
I get it—you want to feel like yourself again and see results fast. But
real recovery starts from within. When you focus on healing your pelvic
floor first, then your core—with the right support—you’ll feel stronger,
sooner.
Progress takes patience and trust. And on days when you feel tired or
discouraged, simply putting on something supportive—like the
RecoverEase Postpartum Leggings—can help shift your mindset. Because when you feel supported, you move
with confidence.
And with that confidence—yes, you will heal, you will feel strong again,
and you will reclaim your body.
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3 comments
So do they also have leg compression? I’m four years out and now 81 pounds down but need some help tightening my core but and legs
Finding time for myself is tough, so I really appreciate this guide! The tips are simple enough to try, and I’m definitely planning to give this product a shot.
Love that this guide focuses on true recovery—pelvic floor first, then breathing, then gentle core work. The Fanka leggings look like a smart tool for comfort, support, and confidence during healing.