{"id":15899,"date":"2026-06-14T21:00:32","date_gmt":"2026-06-14T14:00:32","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15899"},"modified":"2026-06-14T21:00:32","modified_gmt":"2026-06-14T14:00:32","slug":"you-need-to-lift-shit-to-fix-shit-some-postpartum-considerations-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15899","title":{"rendered":"You Need to Lift Shit to Fix Shit: Some Postpartum Considerations \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>I know, I know\u2026<\/p>\n<p>I\u2019m a dude.<\/p>\n<p>What could I <em>possibly<\/em> have to say when it comes to the delicate intricacies of postpartum <em>anything<\/em>?<\/p>\n<p>Well, as it happens, I\u2019ve worked with many women during and after their pregnancies throughout the years, and have had pretty good success with <del>mansplaining the inner workings of a uterus<\/del> helping them understand that, whether they\u2019ve given birth seven months ago or seven years ago, strength training can help with myriad of postpartum issues.<\/p>\n<p><em><strong>*cue the trumpets*<\/strong><\/em><\/p>\n<h2>You Need to Lift Shit to Fix Shit<\/h2>\n<p>Just so we\u2019re on the same page\u2026<\/p>\n<p>\u2026when I say \u201clift shit\u201d this DOES NOT insinuate anything close to maximal effort.<\/p>\n<p>For starters: I\u2019m not an asshole.<\/p>\n<p>Secondly: All strength training <strong><em>is not<\/em><\/strong> powerlifting. It\u2019s still feasible to have someone lift appreciable loads \u2013 even postpartum \u2013 and not assume I\u2019m attempting to turn them into Sheila McDeadliftMyFaceOff.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" aligncenter\" src=\"https:\/\/media3.giphy.com\/media\/v1.Y2lkPTc5MGI3NjExbjZlMG40NmxqbXFkMXpuZm1paHVmcmZlYXVpbzI0cjllanZ4bDZtOSZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw\/kcEN2XhJNHtvKGEG5q\/giphy.gif\" width=\"364\" height=\"364\"\/><\/p>\n<p style=\"text-align: center;\">via <a href=\"https:\/\/giphy.com\/gifs\/getfinerprogram-getfiner-weightliftingwomen-angelicacurves-kcEN2XhJNHtvKGEG5q\" target=\"_blank\" rel=\"noopener\">GIPHY<\/a><\/p>\n<p>But more to the point: I\u2019m not an asshole.<\/p>\n<p>I understand, to the best of my Y chromosome having abilities, the intricacies and delicateness that coincide with the months postpartum. It\u2019s <em><strong>not<\/strong><\/em> a time to rush back into things and to race oneself back to pre-pregnancy gym numbers.<\/p>\n<p>The first few months are all about rebuilding the base (specifically to address the pelvic floor and diaphragm, to get the \u201ccore\u201d connected again, and to progress from there).<\/p>\n<p>After that, a person\u2019s capabilities and foundation matter more than whatever time frame it takes to get them deadlifting appreciable weight again.<\/p>\n<h4>As far as the BIG no-no\u2019s to avoid immediately postpartum:<\/h4>\n<ul>\n<li>Plyometrics \u2013 burpees (please, stop), jumping, stairs, and running.<\/li>\n<li>Anything coming close to max-effort loading.<\/li>\n<li>Front abdominal exercises (planks, sit-ups, push-ups, leg lifts, or anything that makes the abdominals bulge anteriorly or uses the core to support a lot of bodyweight).<\/li>\n<li>FWIW: Any sort of Fight Club is out of the question during this time as well.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  aligncenter\" src=\"https:\/\/media4.giphy.com\/media\/v1.Y2lkPTc5MGI3NjExdzFmODZxdGNlaGdtMDYwb2d0dmpiYno3dHF5Z3Y5dGw1dzJtaWhrdCZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw\/3o6ZsTdiIBxbM00ePK\/giphy.gif\" width=\"412\" height=\"216\"\/><\/p>\n<p style=\"text-align: center;\">via <a href=\"https:\/\/giphy.com\/gifs\/foxhomeent-3o6ZsTdiIBxbM00ePK\" target=\"_blank\" rel=\"noopener\">GIPHY<\/a><\/p>\n<h3>It\u2019s Not Just About Kegels<\/h3>\n<p>Kegel exercises are amazing, but as Dr. Sarah Duvall notes in her spectacular <span style=\"color: #ff0000;\"><strong>Pregnancy &amp; Postpartum Corrective Exercise Specialist 2.0<\/strong><\/span> course they\u2019re often OVER used.<\/p>\n<p>Or, more often that not\u2026the ONLY thing used.<\/p>\n<p>For many women their postpartum approach = kegels (and that\u2019s it).<\/p>\n<p>Alternatively, a more germane (and, not coincidentally, successful) approach to postpartum training is:<\/p>\n<ul>\n<li>Kegels<\/li>\n<li>Teaching a GOOD breath \u2013 focusing on the canister position.<\/li>\n<li>Cementing all of the above with \u201cstrength.\u201d<\/li>\n<\/ul>\n<p>Kegels are a fantastic (and proven) tool to use to help with pelvic floor dysfunction. Teaching them the right way (and when appropriate) helps to connect and educate the pelvic floor. As it stands, women who did dedicated pelvic floor training = 17% less likely to report incontinence.<\/p>\n<p>However, when OVER used kegels can lead to an <strong><em>overactive<\/em><\/strong> pelvic floor. Compound that with the all too common scenario of very little attention being made toward the efficacy of positional breathing drills \u2013 I.e., emphasizing the canister position (pelvis stacked underneath the ribcage; or reduced rib flare)\u00a0 \u2013 and you have a recipe for disaster.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter  wp-image-460655\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-06-14-at-9.47.31-AM-982x1024.png\" alt=\"\" width=\"377\" height=\"393\" srcset=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-06-14-at-9.47.31-AM-982x1024.png 982w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-06-14-at-9.47.31-AM-288x300.png 288w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-06-14-at-9.47.31-AM-768x801.png 768w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-06-14-at-9.47.31-AM.png 1252w\" sizes=\"auto, (max-width: 377px) 100vw, 377px\"\/><\/p>\n<p style=\"text-align: center;\">Photo on Left = Canister position.<br \/>Photo on Right = not that.<\/p>\n<p>Positional breathing begins with teaching a GOOD inhale. This entails 3D (360 degree) expansion of the ribcage. With a good inhale the diaphragm contracts down and it able to \u201clet go\u201d and relax. Moreover, as Sarah notes in her course, every (good) inhale can push down on the pelvic floor which is okay.<\/p>\n<p>Bearing down is one thing. This is not ideal.<\/p>\n<p>However, with a proper inhale, the idea is to push the \u201cground floor of the house to the basement.\u201d In other words: the inhale EXPANDS pelvic floor. Then, a full, accentuated exhale brings everything back to the ground floor.<\/p>\n<p>For the visual learners out there this may help (graph taken from Sarah\u2019s course):<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter  wp-image-460656\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-06-14-at-9.50.22-AM-1024x519.png\" alt=\"\" width=\"684\" height=\"347\" srcset=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-06-14-at-9.50.22-AM-1024x519.png 1024w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-06-14-at-9.50.22-AM-300x152.png 300w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-06-14-at-9.50.22-AM-768x389.png 768w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-06-14-at-9.50.22-AM.png 1294w\" sizes=\"auto, (max-width: 684px) 100vw, 684px\"\/><\/p>\n<p>Again to reiterate:<\/p>\n<blockquote>\n<p><em><span style=\"font-weight: 400;\">\u201cInhale = pushes down onto pelvic floor (get it to the basement)\u2026.exhale = RELAXES.\u201d<\/span><\/em><\/p>\n<\/blockquote>\n<p>Taking the time to <em>really<\/em> build context and to hammer home the importance of the canister position will be a home run for many (if not most) postpartum women.<\/p>\n<p>A simple example would be something like a deadbug, performed with a full 360 degree inhale followed by a drawn out, full exhale (without aggressive bearing down of the abdominals):<\/p>\n<p><iframe loading=\"lazy\" title=\"TonyGentilcore.com - The #1 Deadbug Mistake\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/wb1520fnGGo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<h3>Tony, Did You Forget About Lifting Things?<\/h3>\n<p>Puh.<\/p>\n<p>Not at all.<\/p>\n<p>Strength training is the part where we \u201ccement\u201d all of the above into place. It\u2019s crucial to build pelvic floor awareness (kegels) as well as function (positional breathing drills). If someone is unable to do this right, I am NOT going to load them.<\/p>\n<p>However, assuming the work has been done I see no reason not to.<\/p>\n<p>First we start with TIMING of the breath with the bodyweight squat. Inhale on the way down (pelvic floor expands and relaxes).<\/p>\n<p>Exhale on the way down (pelvic floor comes back up and contracts).<\/p>\n<p><iframe loading=\"lazy\" title=\"Squat With Pelvic Floor Timing\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/arOmS-rbJ18?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p>Once that is mastered, then we can begin to THIS IS SPARTA. BACK SQUAT MAX EFFORT, BABY.<\/p>\n<p>Just kidding.<\/p>\n<p>I just use common sense and progress accordingly with something like Goblet Squats and always remain cognizant that I DO NOT want any aggressive bearing down of the abdominals and to keep IAP in check. The pelvic floor is just like any other muscle and needs progressive overload too.<\/p>\n<p>Being postpartum is not a disease and I find it increasingly frustrating that many women are programmed into thinking that the only approach is with kegels and kegels only.<\/p>\n<p>It\u2019s a far more multi-faceted approach that requires attention to detail and dare I say\u2026<\/p>\n<p>\u2026lifting shit.<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2026\/06\/you-need-to-lift-shit-to-fix-shit-some-postpartum-considerations\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I know, I know\u2026 I\u2019m a dude. What could I possibly have to say when it comes to the delicate intricacies of postpartum anything? Well, as it happens, I\u2019ve worked with many women during and after their pregnancies throughout the years, and have had pretty good success with mansplaining the inner workings of a uterus &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15899","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"I know, I know\u2026I\u2019m a dude.What could I possibly have to say when it comes to the delicate intricacies of postpartum anything?Well, as it happens, I\u2019ve worked with many women during and after their pregnancies throughout the years, and have had pretty good success with mansplaining the inner workings of a uterus helping them understand\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"admin\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/loudhdtv.com\/?p=15899\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.8\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"LOUDHDTV - 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