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 […]
body after baby
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: 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 […]
I’m Pretty. I’m Smart. And I’m Nice.
When I was a little girl, my mom would hold me close and say, “What’s the promise?” I’d smile with both annoyance and appreciation as I dutifully repeated my lines, “I’m pretty. I’m smart. And I’m nice. I won’t forget it. I promise.” I’d wriggle free of her grip to get back to whatever I […]
MONDAY MOVE: Farmer’s Carry (a.k.a. The Mama Carry)
The farmer’s carry, or as I call it–the mama carry– is seriously the most practical and real life functional exercise you can do. Think about it, moms. How often are you carrying a car seat, a kid, a diaper bag, a laundry hamper–or all of them simultaneously like a circus freak? Often. Maybe always. Train the […]
Get Back to Lifting Postpartum Through Smart Movements
Let’s approach birth as we would an injury, like an ankle sprain, because it is, after all, a physically traumatic event from which your body needs to recover. Like that ankle sprain, the typical recommendation is 6 weeks off of regular activity. You’ll most likely begin rehabilitative exercises at some point to compliment the healing […]
Monday Move: Resistance Band Side Steps
It’s Monday. Soon…I give to you this week’s Monday Move: Resistance Band Side Steps. Most of the exercises I show you to help strengthen your core, and flatten your stomach, also focus on your glute muscles. This is no coincidence. These systems work together to give you a functional midline. This exercise is one of […]
Monday Move: Resistance Band Pull Apart
Do you own resistance bands yet? Single best piece of equipment for pregnant and postpartum women…and they are cheap. Okay a few cues on this move. 1- Stack your ribs with your pelvis. Don’t flare your ribs out. This is a very common mistake. Most of us naturally flare our ribs out and arch […]