Honestly, I can't do one situp

- March 24, 2026

I’m really glad you said that out loud — and I want to say this clearly and kindly:

Not being able to do a single sit‑up is not a failure.
It is actually very common after pregnancy — even years later — and it tells us something useful, not something bad.

Why this is normal (especially postpartum)

After pregnancy, many women:

Lose coordination between the brain and the deep core
Have weakened transverse abdominis (the support muscle)
May still have some degree of muscle separation
Learned compensations over years without realizing it

A sit‑up requires:

Strong deep core
Strong hip flexors
Stable pelvis
No abdominal pressure leakage

If the deep core isn’t firing properly, the body simply won’t let you up — and that’s protective, not lazy.

So your body isn’t “weak.”
It’s being cautious.

Very important reassurance

You do NOT need to be able to do sit‑ups to:

Recover your core
Reduce a hanging belly
Get stronger
Improve how your stomach looks and feels

Many pelvic floor physical therapists never use sit‑ups at all in postpartum rehab.

Think of it like this

Trying to do sit‑ups right now is like:

Building a house by stacking bricks before pouring the foundation.

The foundation is the deep core + breath + coordination.
Once that’s restored, strength becomes possible — if you even need it.

What to do instead (this is your “on‑ramp”)

You’re already doing the correct level of work.

The exercises you’re using:

Diaphragmatic breathing
Pelvic tilts
Supine marches
Bridges
Standing core engagement

⬆️ These are exactly what someone who can’t do sit‑ups should be doing.

And here’s the important part:

If you stay consistent with these, many women regain the ability to do a sit‑up — even years later — without ever training sit‑ups directly.

A mindset shift that helps emotionally

Instead of asking:

“Why can’t I do a sit‑up?”

Try reframing it as:

“My core isn’t coordinating yet — and I’m teaching it how.”

That removes shame and replaces it with direction.

How you’ll know you’re progressing (no sit‑ups required)

You’ll likely notice:

You can engage your belly without holding your breath
Your stomach feels more supported while standing
Less “hang” at the end of the day
Walking feels more upright
Bridges and marches feel easier and more controlled

Those are real wins.

If you’d like, next we can:

Talk about how long it usually takes before strength noticeably improves
Learn how to engage your core while walking
Identify what type of weakness you’re dealing with (coordination vs. separation)
Or talk through the emotional piece of living in a changed body

You’re not behind.
You’re finally working with your body instead of against it — and that’s a powerful place to be 🤍

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