When it comes to postpartum season, the term “bouncing back” falls short of what women actually need: thoughtful, progressive support that meets the body where it is. From pelvic floor recovery to scar mobility, from breathwork to protein intake, rebuilding strength after birth requires an intentional, multi pronged approach—and we're in awe of Madeline Custer of @Madeline_Moves' approach to postpartum functional movement. Read along for our conversation about motherhood, the platform she's created, and forging new chapters and connections with our bodies.
Perelel: You’ve been open about your journey to motherhood—including having three C-sections close together.
Madeline: There is too much riding on you in postpartum to "wing" recovery and rehab. The process has to be deeper than “bouncing back.” It’s a unique chance to reconnect to your body and the steps should feel supportive and progressive in small pockets of time.
P: Let's talk about this concept of “bounce back.” What does a realistic movement routine actually look like for new moms?
M: Focusing on function! Starting with the core and pelvic floor, stability and strength while layering on progressions is key. Short sessions that are designed for sleep-deprived moms showing up in tiny pockets of time in the nursery or with a baby lying on their chest, but knowing they are the essential foundations for everything to come.
P: Can you share a tip for a new mom who wants to start moving who is also navigating sleep deprivation and unpredictable schedules?
M: Eliminate the mental aspect. Find the floor and your postpartum session and let the rest go for those 8-10 minutes. Some mobility, breathwork, gentle core work that nudges you to integrate your limbs and larger ranges of motion over time is EVERYTHING you need to be doing in those early weeks and it’s never too late to start.
P: When it comes to pelvic floor health, why does it matter during pregnancy and postpartum?
M: The core and pelvic floor go through the most change and adaptation during pregnancy. They need special attention postpartum to heal and strengthen. The process of staying connected to these muscles and maintaining pelvic stability and mobility can reduce aches and pains in pregnancy, provide a faster delivery and better healing process postpartum.
P: Pelvic floor health gets a lot of attention during pregnancy, but many women aren’t sure how to get started or what’s effective. What are some of your favorite movements to support the pelvic floor during pregnancy?
M: Practicing pelvic floor awareness through full lengthening and contracting movements is KEY. People are often only taught the contraction part. I love bird dogs, adductor side planks and pallof presses. Functional core strength doesn’t change in pregnancy, but we want to optimize positions and pressure management.
P: How do breathwork and core engagement play a role in protecting the pelvic floor while staying active during pregnancy?
M: Understanding and learning to harness breath and core engagement is the foundation on which we can build true strength, and move dynamically through workouts and everyday life without pain or symptoms. When these work synergistically, we can reduce symptoms of diastasis, leakage, low back pain, etc.
P: You’ve spoken openly about recovering from multiple C-sections. What role does gentle movement play in healing and restoring mobility around the C-section scar?
M: I’m passionate about this: mobility to the incision post surgery is one of the most healing things we can do. That starts with diaphragmatic breathing in the area, then progresses to manual massage around (and eventually on) the scar, helping the tissue and surrounding layers slide and glide more freely for both aesthetic and functional improvement.
P: Scar tissue can sometimes affect core engagement and posture. What types of movement or mobility work can help women reconnect with their core after a C-section?
M: Thoracic mobility. Back body mobility, open-book movements, half kneeling hip flexor stretches into the scar area – anything that allows the limbs and core to move in ranges of motion unrestricted. These help so much with unilateral strength and reducing c-section overhang and related symptoms.
P: What timeline do you generally recommend before introducing core or strength exercises after a C-section—and what signals should women pay attention to as they return to movement?
M: I worked alongside Pelvic Floor PT’s to bring a specific C-section Scar Recovery program to Moves App, complete with gentle stretches, scar desensitization techniques, lymphatic massage, scar mobilization and more. It’s gentle enough to begin in the first 3 weeks postpartum as long as you’re experiencing no red flags of infection. Nothing directly on the scar until approved by provider after your 6 week appointment.
P: Movement is one piece of rebuilding strength postpartum, but nutrition is another. How important is fueling—especially getting enough protein—for muscle recovery and sustained energy after pregnancy?
M: It’s so important, but also in all of this, we just have to give ourselves grace! When you think about the healing going on in the deepest layers, possibly blood loss, etc amidst breastfeeding and all the hormonal changes alongside less sleep, it really is a recipe for depletion. Hydration, protein, minerals, iron-rich foods, plenty of carbs and fats – it is building you back! Choose nourishment when and where you can.
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P: What do you think helps busy women—like the ones in your community—stay consistent with movement and self-care during such a busy season of life?
M: I think it’s key to have a long–term focus on the purpose of the sessions, not letting interruptions or imperfections diminish that in our minds. We do an amazing job of reinforcing that with mottos like “modify and go.” But seeing other moms alongside you — taking their training seriously, rebuilding confidence and connection to their bodies during naptime, with kids running around, maybe even between nursing breaks — reminds you that this is normal, beautiful, and worth doing.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
