Would you like to learn a way to facilitate uterine contractions in case labor slows down so you can avoid pitocin/oxitocin?

How about learning a way to “unpush” during the expulsive phase of birth that puts a lot less pressure on the pelvic floor?

Did you know Kegel exercises only work 5% of the pelvic floor musculature? Would you like a way to work the other 95% postpartum?

Negative pressure core work has many uses around pregnancy and childbirth. These exercises can be used to facilitate uterine contractions (Braxton Hicks and labor), help during the expulsive phase by being gentler on the pelvic floor than traditional pushing, and most importantly, using these exercises is the best way to recover postpartum. They are the most efficient way to stimulate the involuntary muscle fibers which make up 95% of the pelvic floor.

Negative pressure abdominal work has its roots in some yoga practices before being picked up by obstetrical physical therapy. The king of the research and practice in this method is Marcel Caufriez. He is a Belgian physical therapist specializing in perinatal women and has done extensive research into this technique. He has created an entire routine of postures that facilitate creating a negative pressure within the abdominal cavity.

The basic premise behind these exercises is that creating a vacuum within the abdominal cavity decreases intra-abdominal and intra-thoracic pressure, decreases the activity of the diaphragm and stimulates the involuntary fibers of the pelvic floor and deep core. Typical exercises used to recover postpartum, Kegels for example, work the voluntary fibers only. Voluntary fibers make up only 5% of the pelvic floor musculature. Negative pressure core work stimulates the other 95% of the pelvic floor.

Doing these exercises also stimulates the nervous system. This connection can be useful for birth as doing negative pressure abdominal exercises stimulates the uterus. This is also why these exercises are contraindicated during pregnancy until week 37 when they can be used to facilitate Braxton-Hicks contractions which prepare the uterus for child birth.

Negative pressure core work can be used during active childbirth in case labor slows down and the uterus needs to be stimulated to contract more regularly. This is a great way to avoid having to use synthetic hormones (pitocin, oxitocin) which can have serious side effects. These techniques can also be used during the expulsive phase of birth. This way of “unpushing” is much gentler on the pelvic floor than traditional methods. Postpartum negative pressure core work is the key to recovery. They are the most effective way to rehabilitate the pelvic floor and to get a flat belly again.

Kaisa Tuominen is a perinatal fitness specialist and corrective exercise specialist based in Spain. She owns and operates a studio focusing on pregnant women, postpartum recovery, and mom and baby exercise. She is the author of Postnatal Body Fix, an 18-week postpartum fitness program to help women get their pre-baby bodies back.

12 Days Gift: Negative Pressure Core Exercise Video Series

5 part mini video series explaining the use of negative pressure core exercises during the perinatal period. Video 1 = Basics of these exercises. Video 2 = How to use these exercises during the last month of pregnancy Video 3 = How to use them during active labor. Video 4 = The uses of this method during the expulsive phase of child birth. Video 5 = How to use these exercises in the postpartum period. They are the key to complete recovery of the pelvic floor and deep core muscles.

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