The most important factor in core and pelvic floor healing is breathing. I preach about this all day, every day. The vast majority of women breathe up into their chests instead down into their body. This happens from years of sucking in to “look thin.” Add pregnancy on top of that and things get smushed, […]
Diastasis Recti
6 things no one tells us about our postpartum bodies…
As a Pregnancy and Postpartum Corrective Exercise Specialist helping women heal their postpartum bodies, I’ve heard a lot of stories. But no matter the story I’ve been told, it always ends with, “Why didn’t anyone tell me this?” Too often, we are blindsided by the postpartum process and what has become of our bodies, […]
What is diastasis recti and how to PROPERLY check for it!
Have you ever noticed a ridge or coning of your belly when you sit up? Lost all the “baby weight” but still feel like you have a pooch? Does your core just not feel strong and stable? It could be diastasis recti–a very prevalent condition that many women experience postpartum. Let’s talk about what exactly […]
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? […]
Exhale when you lift!!
Exhale when you lift stuff. Why? So happy you asked!! Your diaphragm and your pelvic floor work together…quite literally. When you inhale your pelvic floor goes down. When you exhale your pelvic floor lifts up. Check out this helpful visual from Burell Education. Now think about that. You want your pelvic floor up and on […]
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 the catchall fix we’ve been sold. We need to retrain the brain!
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 […]
“Neutral Spine”: how to find it and why it’s important
You’ve heard it about a million times in your fitness classes. “Find neutral spine.” It makes the instructor seem so knowledgable, and it likely leaves you feeling so clueless. Chances are you aren’t going to stop class to ask what in the hell neutral spine actually is, much less how you should go about […]
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 5 […]
Why closing the gap isn’t the only factor in healing 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 […]