Are you wondering how to check yourself for diastasis recti? Diastasis recti is the thinning of the tissue that runs between the “six-pack muscles.” Perhaps you have noticed a ridge or coning from your belly when you sit up. Maybe you’ve lost all the “baby weight,” but still feel like you have a lower belly […]
Diastasis Recti
Posture Matters for Core Strength and Pelvic Floor Health
Hey mama. How do you stand? Weird question, right? But seriously. Put down your phone and go look in a mirror. Better yet, snap a picture of yourself from the side. Take note. Does your butt stick out like the Twerker Ashley on the left who looks like she is going to the club? […]
Heel Drops for a Stronger Postpartum Core
Heel drops/marches are a must-do when starting back to exercise after having a baby. Obviously check with your doctor, and wait for your clearance before doing any exercise. When you feel ready, this simple move is a great way to reconnect with your core and strengthen your inner most abdominal muscles, the transverse abdominis. I […]
Kegels aren’t all that
What if I told you that kegels alone aren’t always the answer for all your postpartum woes? I know, I know. Your obstetrician said it would fix your leaking, pelvic pain, back pain, eliminate wrinkles and ward off gingivitis. Yes, I am being snide, but the truth is the kegel has long been hailed by […]
Monday Move: 5 Dead Bug Variations
The dead bug is the queen of postpartum core exercises in my book. Want to know my favorite core exercise of all time? The exercise I’d choose if I were on a deserted island and could only do one or I’d otherwise be decapitated by wild pack of wilder beasts?? Daaaa deadbug! I’m giving you […]
Closing the Gap Isn’t Enough to Heal Diastasis Recti
I get asked these two questions almost daily. “Have you closed your gap?” and “How do I close my gap?” My short answer is “sort of,” and “it doesn’t entirely matter.” Here is the longer answer… My experience in “healing” my core. You can read my more in-depth story here. I started with a 4-finger […]
Could your low back pain be mom-hip?
Do you have classic mom hip? It often presents as low back pain and aches and pains. We’ve all seen mom hip in full-blown effect. It can be seen in all its glory on the flustered mom with the toddler perched on her hip, diaper bag draped over her shoulder, as she tries to push […]
Monday Move: Band Pull Apart
This exercise gets a lot of credit for its benefits working the upper back and shoulder, but let’s not forget how effective it is at working the transverse abdominis–those inner most “corset-like” abs. A few things to remember on this exercise. You can adjust the resistance with the band you chose and/or where you hold […]
Monday Move: Wall Plank
I get asked with great frequency if planks are safe postpartum, while pregnant and/or with diastasis recti. My answer is annoyingly vague. If you can do a plank and maintain that tensile strength throughout the movement, then plank away. However, if you are newly postpartum, pregnant and/or have diastasis recti, there is a pretty good […]
Monday Move: Push Up Modifications
The push up is pretty straight forward, but if you are pregnant, postpartum, working on healing diastasis recti or an abdominal separation from pregnancy, then learning these modifications and how to use your core throughout the movement are essential. The most common mistakes I see in the push up is simply not modifying when needed. […]