Okay, okay, okay. Let’s talk ACTIVEWEAR. If you are a mom, there is a 99 percent chance you live and die for high-waisted yoga pants. Am I right? One of my favorite memes says, “Yeah–I had a tummy tuck this morning. Tucked it right into my high-waisted leggings.” You betcha! As a mama with diastasis […]
Fitness
4 Reasons Strong Glutes Kick Ass (And Improve Pelvic Health, Too!)
Gloooots! I get it! You want that booty to fill out your favorite pair of jeans, but there’s so much more to a supple booty than the way your pants fit! Your glutes consists of three major muscles: the glute maximum, glute medius, and glute minimus. This important group of muscles extends the hip (pulls […]
Resistance Band Side Step Shuffle for Stronger Core and Booty
How to do it! 1️⃣Grab a resistance band loop and place it around the tops of your feet, ankles (as is pictured on this video) or just below knees. You choose. The more distal the band, the more glute activation and the greater the challenge. So, below knees is the easiest version, and over feet […]
Posture and Your Pooch…Why Good 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 […]
Kettlebell Swing with Resistance Band Around Hips
I love this kettlebell swing drill. It is the best cue to get people to initiate and drive the movement with their hips and glutes. Many people default to excessive arm usage in the kettlebell swing. The real powerhouse comes with utilizing that hip hinge with glute activation at the top. Our posterior chain is […]
Monday Move: Swiss Ball Hyperextension
Believe it or not, the hyperextension is one of my favorite core exercises. This exercise is typically viewed as an isolation exercise that targets the low back. But guess what? Our transverse abdominis (those inner most abdominal muscles) wrap completely around the torso. The hyperextension isn’t a one trick pony. This movement targets the glutes, […]
Monday Move: Skater Squat
The Skater Squat! What’s not to love about this bodyweight (or low-equipment) exercise? Somewhat of the sister of the pistol squat, this body weight movement tests lower body and core strength as well as balance and mobility. It works your glutes, quads and core in beautiful unison. Why the skater squat rocks: Unilateral: This means you […]
Monday Move: Banded Deadlift for Glute Activation and Hip Extension
An important part of the deadlift is the hip extension at the top of the lift. If you are like many women looking to get back in the gym after having kids, you may find your glutes, core and hip flexors a little out of practice. One great drill to improve your hip extension, improve […]
Monday Move: Dead Bug Exercise + 5 Variations to Strengthen Core and Flatten Tummy
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 […]