If you’re looking to improve your diastasis recti (DR), you’re not alone. It’s estimated that up to half of all women experience DR to some degree after giving birth. DR can be difficult to overcome—but mama, don’t lose hope! There are lots of resources to help you heal and fix diastasis recti years later—let’s dive […]
Diastasis Recti
Low Belly Pooch? Let’s Learn to Breathe.
Do you feel like your low belly pooch won’t improve no matter what you do? First off, remember that you are the owner of a uterus and it is normal to have some pooch to our tummies! This is especially true after having babies. That said, I’m going to share with you the best kept […]
How to Properly Train Your Core During Pregnancy
Unsure about what kind of ab exercises will help not hurt your core during pregnancy? This is the most important ab exercise for a happier pregnancy, easier delivery, and better postpartum recovery.
Rib Mobility to Improve Diastasis Recti
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, […]
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, […]
How To Check For Diastasis Recti
Are you wondering how to check yourself for diastasis recti? If you are here, chances are you suspect you have diastasis recti, a thinning of the connective 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 […]
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 […]