Author Archives: MomBellyFitness14

5 Things I’d Tell My Teenage Self to Focus on to be Fit For Life

Do You Have Fitness Goals in the New Year?

If I were to head back to the beginning of my fitness journey (around age 14 or 15) – knowing the things I know no – here are 5 things I would do differently:

1) First and foremost, I would improve and master my BREATHING MECHANICS.

How we breathe impacts our movement in every way. 

Our diaphragm is not only our primary respiratory muscle – designed to open our lungs, it also stabilizes movement in our spine and is involved in managing our “intra-abdominal pressure”.

When you inhale,  your diaphragm opens outward and contracts while, simultaneously, the pelvic floor and core muscles release tone. When you exhale, your pelvic floor and core muscles engage and your diaphragm releases… Unless, however, you are mismanaging intra-abdominal pressure due to poor breathing mechanics. Which, in turn, can trigger a whole bunch of potentially dysfunctional movement patterns. 

And following an inhale, your exhale, triggers deep core activation.

Your core activation is influenced from your exhale breath. Try activating your pelvic floor and core engagement while exhaling. Then try activating these muscles while exhaling. Feel the difference?

This is why it is so important to use your exhale breath when lifting weights, heavy bags, or your kids!

When performing a movement that you are feeling in your low back or hips – try using an exhale to trigger a deep activation of your pelvic floor and core muscles and you might notice a little relief for your back and hips! Or, does a movement feel especially difficult? Try playing around with your exhale breath during the movement and see how much stronger the exhale during the movemement makes you feel! 

Simply put: Poor breathing = poor movement quality or, rather, pain and dysfunction!

2) I’d treat my FEET with more love and attention!

Our feet are the foundation for our body. They have influence over posture, movement, muscle connection, and so much more!

They connect us to the earth and help us walk around all day. Our feet are our shock absorbers for our movement and they share the same neural pathways as our pelvic floor.

We can better connect with, strengthen, and relax the muscles of our pelvic floor when our feet (and the fascia surrounding the feet) are activated appropriately.

Instead of squeezing your feet into narrow or tight shoes – free your toes! Give them movement and range. If you have stiff arches, release the fascia. Weak ankles? Build ankle strength and mobility!

When lifting weights, try making contact to the floor through the base of your big toe and pinky toe along with your heel. Consider what type of shoes you are wearing. Running shoes aren’t great for lifting weights. Lifting shoes aren’t great for running. Get with a shoe or foot expert and see if you are wearing shoes that are helping or hindering your workouts.

Activate your arches, stretch your toes, and connect to the earth!

The entirety of your body will thank you for it!

3) Instead of focusing solely on cardio, I would focus on lifting weights. 

Strength training is one of the most important things you can do for yourself as you get older. Our muscle mass starts to decline as we hit our late-twenties to early-thirties. In order to be able to carry your grocery bags or open jars when you are in your 70s, 80s and 90s, you should be lifting – and lifting heavy – in your 30s and 40s. 

I encourage all of my clients not only to lift weights, but to lift weights that challenge their muscles. This will look different for EVERYONE!

NOTE: Before you can start lifting heavy, it is important that you are lifting properly. Start light and gradually build your strength. Going to heavy too soon can be disastrous! You need to first build up your connective tissue to withstand heavy loads. You also need to make sure you are moving with good stability, proper breathing mechanics, and good core activation.

Trust me, if you are not used to lifting, a bodyweight workout or a session with light weights is going to feel challenging enough! The time investment of gradually increasing your load will pay off 10-fold.

I went too hard too soon when I was younger… and my body paid for it! I have since done the work to reset my lifting foundation and it has made all the difference in my strength gains and my recovery!

Start small, be consistent, and stick with it. Watch and FEEL your muscles change!

Need some guidance? Reach out for an assessment to see what areas you might need to work on. All movement and pelvic floor assessments are free for the month of January.

Request an assessment here: mombellyfitness@gmail.com

OR join my MOMS WHO LIFT Fitness Challenge starting January 4 via Zoom! Register here.

Note: It’s important to both strengthen your muscles and train your cardiovascular system. Dedicate time for strength training at least 3-4 days a week and try to get in 30 minutes of cardio daily, or at least 5-6 days per week. A brisk 20-30 minute walk outside can do wonders for your health!

4) I’d tend to my fascia!

Fascia is the tissue that connects all other tissue in the body.

Think of your fascia like scaffolding. It weaves in and out of our muscles, bones, organs, and joints.

Fascia is a continuous web that needs to be treated like an important organ and not like packing material!

Fascia thrives on movement. It dislikes long periods of stillness. Lack of movement tends to harden, densify, and stiffen our fascia… Which leads to aches, pains, and compromised mobility and flexibility. Hardened fascia muffles the communication network from mind to muscle.

The health of your fascia not only influences how you move, but also how your body holds onto and carries water, electrical communication, the integrity of your immune system, your posture, and so much more!

Move your fascia. Hydrate your fascia. Treat your fascia with love!

Try this free fascia workout below and experience how much better your body feels after!

5) I’d exercise my mind!

Being more mindful is something most of the population can benefit from.

We live in such a go, go, go society – often influencing us to run on autopilot. Being a mom doesn’t make this any easier. We spend so much of our energy caring for others that we often forget to care for ourselves.

Find things to do that challenge your way of thinking. Gain control of your thoughts and reactions. Meditate, slow down, and be still in your mind. Easier said than done, I know! That’s why I created Calm Mom. It’s a program that combines mindfulness practices with movement to leave both your body and mind feeling refreshed.

It’s currently being revamped and will be re-launching soon! Pre-order it here.

If you are looking to get started on your fitness journey, reach out today to see how I might be able to help you reach your goals!

The Secret to Longevity as a Mom

Why Exercising is Essential for Your Journey Through Motherhood

Motherhood is beautiful and transformative. It’s filled with joy, fulfillment, and a mountain of emotions. It does, however, also come with some challenges – both mental and physical.

One key to thriving throughout motherhood – from preconception and beyond – is to build and maintain a consistent movement and exercise routine.

Regular physical activity not only enhances your overall health, but also plays a critical role in ensuring you have the energy, strength, and resilience to keep up with your growing kids and all the physical and mental tasks that come with motherhood.

Benefits of Exercising Throughout Motherhood

Enhanced Energy Levels – Consistent exercise boosts your energy levels by improving cardiovascular health, blood flow, and physiological mechanisms that help enhance the body’s efficiency.  

Exercise strengthens the heart and improves its ability to pump blood more efficiently, which in turn, improves nutrient and oxygen delivery to your cells.

Exercise also stimulates the production of mitochondria in the cell. Mitochondria generates ATP (energy) needed for cellular functions. It also enhances the efficiency of existing mitochondria, increasing their ability to produce ATP.

Overtime, this transfer of energy is going to improve your stamina and vitality!

Strength And Endurance – Motherhood is very physical.

Think of all the times you pick up your baby, the car-seat, or your baby AND the car-seat. Think about how often you bend over to bathe or change your little one, pick up and hold your growing toddler while carrying a heavy diaper bag, load the stroller, etc.… I’m exhausted just thinking about it!

Strength training can help you build the muscle and endurance needed to lift, carry, and care for your kids.

By engaging in functional exercises that mimic motherhood (like the farmers carry, single-leg deadlifts, and surrenders), you’re going to have an easier time managing the physical demands that moms endure, reducing the risk of injury and fatigue.

Mental Well-Being – Exercise is a really powerful tool for managing stress, anxiety, and depression – all of which are common among postpartum women and busy moms.

Physical activity triggers the release of endorphins, which are natural mood lifters, helping you stay balanced, positive, and focused.

Improved Sleep – Quality sleep is so important for our health, yet many of us moms know a good night’s sleep is often elusive when we have a newborn or young baby.

When we don’t sleep, cortisol levels increase. Consistent, high levels of cortisol can interfere with production and balance of other hormones, such as estrogen and progesterone.

Prioritizing a routine for quality sleep – for both you and baby – is important. Though, we all know this is easier said than done. Don’t beat yourself up if restful nights are few and far between. In time, this will come with the right mindset and routine.

Try this: Practice stress relieving breath-work and mindfulness in the evening with baby in tow to see if you both can fall into a pattern of improved sleep.

Breath-Work Practice For Relaxation: Inhale 4 seconds (through your nose), Hold for 7 seconds, Exhale for 8 seconds (through your nose). Repeat this for 5-10 cycles.

Mindfulness Practice:

Hormonal Balance –  Exercise has a profound impact on hormone regulation. Exercise influences various hormones crucial for our reproductive function, and overall health and well-being.

Exercise can regulate hormones that are critical for reproductive health and postpartum recovery.

Exercise enhances insulin sensitivity, meaning your muscles use glucose more effectively, lowering blood sugar levels. This helps prevent insulin resistance, the precursor to type 2 diabetes.

Longevity and Disease Prevention – Regular physical activity reduces the risk of chronic diseases such as heart disease, diabetes, metabolic syndrome, and certain cancers.

According to Dr. Peter Attia, the author of Outlive: The Science and Art of Longevity, “Exercise might be the most potent “drug” we have for extending the quality and perhaps quantity of our years of life”.

Attia attributes daily training, specifically – stability, strength, aerobic zone 2 training, and anaerobic zone 5 training to living a long, healthy life.  

Aim to strength train 2-3 times per week, focusing on upper-body, lower-body, and upper and lower-body combined strength training.

If you’re new to weight training, start with bodyweight. Be sure you can move without pain and without sitting into your joints for 12-20 reps. If you can achieve this, aim to hold weights that you can lift for 8-12 reps, for 3-4 sets without losing quality of movement.


For the days between strength training, supplement your workouts with things like walking, running, biking, swimming, hiking, rucking, pilates, core training, or yoga. Aim for 30-60 minutes of movement daily and don’t skip your recovery.

Looking for a little more detailed guidance? Join Realigned Mama!

Realigned Mama: Your Pathway to a Stronger, Healthier You

A few times per year, I offer a program called REALIGND MAMA. It’s a comprehensive 4-week training program that focuses on building a solid movement foundation to support the physical demands of motherhood.

In this program, you’ll reset your foundation so that you can train your body to move with better stability, stamina, and ease – and less pain and dysfunction. Throughout the program, you’ll learn how to strength train safely and how to train your core and pelvic floor to support you in the most optimal way for your life as a mom (and whatever else you desire!).

In this program you’ll:

  • Correct Muscular Imbalances
  • Improve Core and Pelvic Floor Strength
  • Start Building Functional Strength
  • Improve Flexibility and Mobility
  • Reduce Stress
  • Build a Routine for Consistent Exercise

Register today to join the September Cohort of Realigned Mama!

Are you ready to embark on a journey toward a stronger, healthier you? Register for Realigned Mama today and take the first step toward enhancing your longevity and life as a mom!

Early-Bird discount available now through August 15! Register today!

Need accountability? Join with a friend and receive bonus sessions!

Invest in your future health and well-being as a mom of growing kids.

Register Today!

Follow @mombellyfitness on Facebook and Instagram for more info!

Breathe Easy: Unlocking the Full Potential of Your Diaphragm

As a breath-work coach and personal trainer, I’ve seen firsthand how transformative proper breathing techniques can be for overall health and well-being.

Breathing is something we do automatically, but doing it correctly, or optimally, is not always intuitive.

One of the most critical aspects of effective breathing is the role of the diaphragm. When this powerful muscle is restricted due to stress, overactive traps, and tight ribs, it can lead to a host of health issues and postural dysfunction.

This is why I prioritize helping clients to improve their diaphragmatic range.

Here’s how you can optimize your breathing mechanics for better health:

The Diaphragm: Your Breathing Powerhouse

The diaphragm is a large, dome-shaped muscle that sits at the base of your lungs, originating at the xiphoid process, weaving through the ribs and along the spine, and inserting into the central tendon of the diaphragm.

It’s the primary muscle used in breathing. When you inhale, the diaphragm contracts and moves downward creating space for your lungs to expand.

When you exhale, the diaphragm relaxes and moves upward, helping to push air out of your lungs.

This process is known as diaphragmatic breathing and is essential for efficient oxygen exchange. Sometimes, this is also referred to as “belly breathing”, since the goal of this pattern of breathing is to get the breath out of your neck and shoulders and deeper into the lungs.

I prefer to call it “rib breathing” since this cue promotes more movement of the diaphragm.

Why Your Diaphragm May Be Limited

Several factors can restrict the diaphragm’s movement, leading to shallow, inefficient breathing patterns:

  1. Stressed Breathing: Chronic stress and anxiety often cause rapid, shallow chest breathing. This bypasses the diaphragm and overworks accessory muscles, like the trapezius and Scalenes.
  2. Overactive Trapezius Muscles: When these muscles are overused, they create neck and shoulder tension and poor posture, further limiting diaphragm movement.
  3. Tight Rib Cage: Restrictions around the ribs, often due to poor posture or muscle tightness, can hinder the diaphragm’s ability to move freely, reducing lung capacity and limited thoracic mobility.

Recognizing the Symptoms

When the diaphragm is restricted, you might experience a variety of symptoms:

  • Neck and Shoulder Tension: Overusing accessory muscles can lead to chronic pain and stiffness.
  • Fatigue: Shallow breathing reduces oxygen intake, leading to tiredness.
  • Anxiety and Stress: Inefficient breathing can worsen feelings of anxiety and place you in a chronic state of “fight or flight”.
  • Headaches: Tension from poor breathing mechanics can contribute to headaches.
  • Poor Posture: Limited diaphragmatic movement can lead to poor posture, exacerbating musculoskeletal issues and limited mobility.
  • Digestive Problems: The diaphragm not only helps us open our lungs, it also acts like a pump for fluid transfer and internal organ massage. Restricted diaphragmatic movement can affect abdominal organs, leading to digestive discomfort.

Long-term Consequences

If left unchecked, limitations in diaphragmatic range can contribute to several chronic conditions:

  • Chronic Hyperventilation Syndrome: Persistent shallow, rapid breathing can lead to dizziness, lightheadedness, and breathlessness.
  • Musculoskeletal Pain: Chronic tension in the neck, shoulders, and upper back from overuse of accessory muscles.
  • Postural Dysfunction: Poor breathing mechanics can worsen postural imbalances.
  • Anxiety Disorders: Chronic stress and anxiety can perpetuate shallow breathing patterns.
  • Myofascial Pain Syndrome: Chronic muscle tension can lead to restricted connective tissue, which can lead to feelings of stiffness and myofascial pain.
  • Pelvic Floor Dysfunction: Bad breathing mechanics can also put pressure on the core and pelvic floor, leading to things like urinary incontinence, pelvic pressure, and prolapse.
  • Thoracic Outlet Syndrome: Tension can compress nerves and blood vessels, causing pain, numbness, and tingling in the arms and hands.

Strategies to Improve Diaphragmatic Range

To overcome these limitations, here are some effective strategies:

  1. Diaphragmatic Breathing Exercises: Practice deep, diaphragmatic breathing to fully engage the diaphragm. Lie on your back with one hand on your chest and the other on your abdomen. Inhale deeply – long and slow – through your nose, letting your ribs expand. Think: Inhale to fill belly, ribs, and back. Let the exhales spill out naturally and fully to reset the diaphragm.
  2. Direct the Breath: When you inhale, try inhaling through your nose, directly to the back of your through – rather than up and in.
  3. Strengthen the Roof of Your Mouth: Try practicing tongue push-ups! Press your tongue to the roof of your mouth. Hold for 10 seconds. Repat 2-3 times. Try inhaling with a relaxed tongue vs tongue to the roof of the mouth. Feel the difference! For better breathing, try lightly pressing your tongue to the roof of your mouth when inhaling for a more efficient breath.
  4. Stretching and Mobility Exercises: Focus on stretches that target the chest, ribs, neck, and shoulders to relieve tightness and improve flexibility.

    Yoga poses like child’s pose, cat-cow stretches, and thoracic spine rotations can be particularly beneficial.

    My personal favorite is fascia flossing (or resistance stretching) to break up any stiff connective tissue. Try this workout to improve rib movement and thoracic mobility.
  5. Postural Training: Improve your overall posture to reduce strain on the neck and shoulder muscles. Incorporate exercises that promote good posture, such as wall angels and scapular push-ups, and consider ergonomic adjustments in your workspace.
  6. Relaxation Techniques: Reduce stress and promote better breathing patterns with relaxation practices like mindfulness meditation and breath-work.
  7. Physical Therapy: Work with a physical therapist to address specific musculoskeletal issues and improve your breathing mechanics. They can provide personalized exercises and manual therapy techniques to enhance diaphragm function.
  8. Corrective Breath-Work: Work with a corrective breath-work coach (like me!) to improve your breathing mechanics.
  9. Biofeedback: Use biofeedback techniques to increase awareness and control over your breathing patterns and muscle tension. This can help retrain your breathing habits and reduce reliance on accessory muscles.
  10. Corrective Exercise: Learning to connect your breath to your movement can help you realign your posture, however, corrective exercise can take this a step further to improve your overall muscle balance.

Optimizing your breathing by unlocking the full potential of your diaphragm is essential for overall health

As a breath-work coach and personal trainer, I can attest to the profound impact that efficient breathing can have on your physical and mental well-being. By incorporating diaphragmatic breathing exercises, corrective breath-work, resistance stretching, postural training, and mindfulness practices into your routine, you can enhance your breathing mechanics and improve your quality of life.

Prioritizing your breath not only supports your physical health but also promotes a sense of calm and relaxation in your daily life.

For better access to your diaphragm, try the following workout to target the myofascia around your ribcage:

TRY IT OUT: Fascia Flossing For The Ribs

For More Assistance, book a breath-work consultation below:

Trading Corsets For Core Function, A not-so-Bridgerton Story

Netflix’s Bridgerton

Dearest Gentle Reader,

Happy Bridgerton Premiere Week!

As the social season of the ton unfolds, with its glittering balls and sumptuous soirées, the fair ladies of society once again find themselves ensnared in the tantalizing embrace of fashion’s most exquisite, yet perilous, accoutrements.

Chief among these are the tight corsets that cinch the waist into an enviable silhouette and the vertiginous heels that elevate a lady’s stature to commanding heights. While these pieces may render a lady the cynosure of all eyes, they come at a price that extends far beyond mere discomfort.

Netflix Bridgerton Scene: Mother and maid tying corset on adult daughter.
Netflix’s Bridgerton: Season 1, Episode 1

In the pursuit of maintaining an impeccable posture and a figure that rivals the Grecian goddesses, these tight corsets impose a constriction upon the body that is both unforgiving and relentless. This forced rigidity not only hampers one’s ability to draw a full breath but also exerts undue pressure upon one’s parts below.

Netflix Bridgerton Scene, Season 1: Prudence Featherington fainting from tight corset while greeting Queen Charlotte.
Netflix’s Bridgerton: Season 1, Episode 1

Ah, the pelvic floor—a realm seldom spoken of in polite society, yet it is the very foundation of a lady’s bodily function and grace. Keeping it locked up tight is but a recipe for disaster.

Thus, while the ephemeral glories of fashion and the pursuit of beauty may beckon, it is paramount that one remains aware of the body’s needs. Loosening your corset strings is not merely a matter of comfort, but of health and well-being.

A balance must be struck—between the pursuit of elegance and the preservation of one’s physical health. Let not the enchantment of the ton render you a captive to fashion’s whims, but rather, a sovereign of your own self-care.

So, as you adorn yourself in the finery of the season, let wisdom guide your choices, before you find yourself tumbling to the ground due to lack of air.

Yours sincerely,

A Discerning Observer of the Ton

Free The Belly And The Deep Core

Ok, in all seriousness, fashion is and can be fun! But these tight articles of clothing come with a price. If you find yourself donning tight bodices and corsets, limit the time you wear them and be sure to give the belly and ribs some time to breathe and expand soon after.

The allure of tight clothing, designed to accentuate curves, compresses the torso and the ribs. The compression of the rib cage and the immovable grip around the abdomen create an environment where the natural mechanics of breathing are compromised.

A lack of range in the diaphragm – and faulty breathing mechanics – results in a shallow, chest-dominant pattern that hinders the balance between the diaphragm and the deep core (this includes the pelvic floor) – which can compromise our posture, stability, and core function,

A weakened diaphragm further inhibits the body from performing necessary bodily functions that help balance anxiety, immune function, hormone regulation, and so on.

Let the Pelvic Floor Be Free

The sustained compression from a tight corset increases intra-abdominal pressure, forcing it downward upon the pelvic floor. This constant pressure can weaken the pelvic floor muscles, leading to a host of pelvic floor dysfunction that include, but are not limited to, incontinence, prolapse, pelvic floor pain, low-back pain, and a bulging belly. The unrelenting force on these muscles disrupts their natural function, creating a vulnerability that can have lasting repercussions.

Woman wearing a pink corset-style dress.
https://corset-story.co.uk/blogs/news/celebrities-and-corsets-who-inspires-us

To keep it simple, a tight belly, whether due to tight clothing or from chronically holding in your tummy all day, will eventually put pressure on the pelvic floor and deep core. This tightness and tension will create a high-pressure environment for dysfunction.

Imagine the discomfort Kim Kardashian was experiencing , seen here at the latest Met Gala.

Kim Kardashian at the Met Gala 2024 in a tight corset-style dress.
GOTHAM//GETTY IMAGES

Though your muscles may be working hard to maintain and control this pressure, the pelvic floor muscles and the Linea Alba (the connective tissue along the midline of the belly) eventually get tired (weak) and have to give.

Let the belly move. Let it breathe. Let it expand. Learn how to breathe optimally with Corrective Breathwork.

A pelvic floor assessment can help you understand if you have an overactive an underactive core/pelvic floor.

Do you find that you experience any of the above symptoms? Reach out for a ‘free virtual pelvic floor assessment ‘ and other resources to help you navigate your next steps. Available through the end of May.

Exercises and Stretches to Counterbalance Breastfeeding Posture

Happy National Breastfeeding Week!

The photo below is a special moment between me and my 3 sisters. We made sure to capture incredible memory of us nursing all of our babies – within the same timeframe! This is us at our parent’s house on a warm, breezy summer day!

As we celebrate nursing moms this week, let’s talk a vital aspect of this journey that sometimes goes unnoticed – posture. Breastfeeding is a nurturing and natural part of a woman’s journey throughout motherhood. However, sometimes nursing positions can snowball into some aches, pains, and discomforts down the line due to less than stellar posture. Let’s explore how corrective exercise, fascia flossing, and relaxation poses can help to improve your breastfeeding posture so that you can get back to a more enjoyable feeding routine.  

The Importance of Posture in Breastfeeding

Breastfeeding is an amazing bonding experience between mom and baby. However, improper posture during nursing sessions can lead to discomfort, strain, and even pain. Hunched or slouched positions during this activity can lead to shoulder, neck, and back pain that, if not corrected, can snowball into other postural imbalances over time. Postural imbalances are often the cause of low-back pain, pelvic pain, hip pain, neck, and shoulder pain during daily activities or exercise – reducing your ability to thrive and move comfortably as you age and care for your growing child.

Corrective Exercise as a Key Player in Overcoming Postural Imbalances

Corrective exercise focuses on correcting muscular imbalances, improving alignment, and enhancing overall body function. These exercises target specific areas throughout the body to restore balance and alleviate pain. By incorporating corrective exercises into your routine, you can address potential issues that may have arisen during pregnancy or childbirth, ultimately supporting your breastfeeding posture and care provider physicality.

Try these 5 corrective exercises to begin rebalancing the front and back body:

1. Cat-Cow: Come to the floor on all fours or in a “horse stance”. Be sure your hands are directly under your shoulders and knees are directly under your hips. Round your back and scoop your tailbone under to round the spine, then bring the chest forward and arch your back. (Note, if you have an anteriorly tilted pelvis, try to overemphasize the arch of your low back – bring the pelvis closer to neural and focus more on the arch in the upper half of your spine). Alternate between the rounding and arching of the spine for 20-30 seconds. This movement promotes spinal flexibility and encourages a healthy curvature of the spine.

2. Cobra Pulses: While lying on your belly or standing with a subtle hip hinge place your arms by your side with your palms facing forward and thumbs slightly turned out. If hinging, be sure to engage your glutes and core to support this posture. Try to keep your neck and upper traps relaxed while engaging the tips of your shoulder blades. Pulse this engagement on and off for 20-30 seconds. This is a subtle and soft engagement, this should be lead with scapulae engagement, try to avoid pushing your hands back and forth – they’re just along for the ride!

  • Tip, if you have trouble finding this engagement, roll up a yoga mat and lie on it so it’s along your spine and tailbone. Place your arms be your side with your palms face up and try to engage your shoulder blades along the mat. Pulse slowly for 20-30 seconds.

3. Wall-Slides (or Wall Angels): Stand with your back to a wall and feet slightly away so they are directly under your hips. Reach your arms up directly over your shoulders and then slide your elbows close to the wall until are at a 90 degree bend (like a goal post). Slowly slide your arms up and down the wall while your elbows and back keep contact with the wall. This move will help you engage the muscle along your upper back needed for improved posture.

4. Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Use your diaphragm to inhale into your ribs, belly, and back and to relax your pelvic floor. As you exhale, engage your pelvic floor and deep abdominals (try wrapping your hips together) while you scoop your tailbone forward. Inhale and come back to the starting position. Repeat, using your breath, for 20-30 seconds. Try this movement in various positions such as on all fours or in standing.

5. Thoracic Extension Stretch: Sit on stability ball or the front half of a chair, keep your sit bones neutral and ribs stacked over your hips. Place your fingertips behind the base of your head and elbows out to the sides. Gently arch your upper back while breathing deeply into your diaphragm.

Fascia – Reworking Your Scaffolding

Fascia – or connective tissue – plays a major role in how our posture forms over time. By sitting in these postures that put us out of balance, our body lays down connective tissue – fibroblasts – which gets dense and hardened from limited movement. This can lead to a feeling of stiffness and tension throughout our joints and muscles.

Try this! Work the muscles of your upper back – mid traps, lats, scapulae – with this fascia flossing exercise:

Come into a tabletop position. Plug your foreams into the floor to engage the muscles of your upper back. Keep plugging the arms down and slightly back (without actually moving your arms) and send your hips backward to add length to these muscles while staying engage. Relax and reset. Repeat 10-15 times. Try adding variety by taking arms more narrow and sending hips back on an angle.

  • Release tight upper back muscles
  • Plug forearms into ground in tabletop position
  • Plug forearms into ground to engage upper back muscles
  • Keep plugging forearms to keep upper back muscles engaged while pulling hips back and adding length to upper back. Repeat 10-15 times.
  • Add variety by narrowing arms and taking hips back on an angle.

By freeing up our connective tissue through myofascial release techniques, we can clean up any dense, hardened fascia that may be forming as we spend these months in feeding postures. When the connective tissue becomes stagnant and dense, we have a harder time connecting to our neuromuscular junction which can further push us down the path toward imbalance, and later, aches and pains. Fascia flossing (from TheFloss.com) is my go-to tool for clients so that we can internally exfoliate our connective tissue and reclaim more optimal postures quickly and efficiently. For more info about fascia flossing, schedule a free virtual preview session with Melissa at mombellyfitness@gmail.com or book a 1-hour fascia flossing private session – virtually or in-person (Louisville).

Relax, (every)body!

Sometimes, all we simply need to do is get our muscles to relax. Nursing postures typically put us in a rounded position which over-lengthens our rear-shoulder and back muscles while also shortening our anterior delt and chest muscles. These muscles will find themselves trying to get back to a state of balance – leading some muscle cells to fire constantly, while overtime weakening the muscles involved.

Try this! Lie along a foam roller – with your head, spine, and tailbone fully supported – you’ll find your overworked muscles melting into a relaxed state and working their way back to a balanced position. While lying here, ractice slow deep breathing into your diaphragm and ribs. You should feel the tension melting away. Aim for 20 minutes on the roller and experience a phenomenally relaxing experience!

Incorporate Corrective Exercises into Your Exercise Routine

Consulting with a certified prenatal or postpartum corrective exercise specialist can provide you with some insight into what corrective exercises you should be incorporating into your regular routine. At Mom Belly Fitness, you will be led through a comprehensive movement assessment, core assessment, and pelvic floor assessment so that you can tailor corrective exercises to your specific needs.

Mom Belly Fitness hosts a 6-week program – REALIGNED MAMA – designed to rebalance your body from the inside out. During this time you will reset your postural imbalances (such as the posture held from nursing a baby) and practice corrective exercises and stretches to teach your body how to naturally realign and reduce the aches and pains that can come with these feeding postures. Together you’ll design a routine that will help you thrive throughout the rest of motherhood!

If you’d like to work with me and design a program that fits your specific needs, reach out to Melissa at mombellyfitness@gmail.com. The next round of REALIGNED MAMA runs September 17, 2023 through October 27. Apply at this link today!

  • Trainer adjusting woman in a glute bridge pose

Self-Care For Mama Bear

Lean into your overall well-being as a mother. Discover a routine and regimen that is going to make the journey of chest feeding, breastfeeding, or bottle feeding the very best for you and your baby. Happy National Breastfeeding Week – Here’s to you and all of the strong, confident, and empowered moms out there!

Fascia Flossing Basics

Fascia Flossing: A workout for your fascia!

Fitness trainer stretching her arms using a yoga block.

What is Fascia Flossing?!

Fascia Flossing – also known as “resistance stretching” – is a way to change your tissues from the inside out! The process of engaging your muscles while adding length and elongation is what makes the stretch a “floss” or resistance stretch. This directly impacts your connective tissue (myofascia) – providing an internal exfoliation of this tissue. It is a strength and flexibility workout that leaves you feeling like you just received a deep tissue massage – while also providing you with energy, strength, and flow!

What is Fascia?

Fascia is our body’s scaffolding. It’s the tissue that connects all other tissues – bones, ligaments, tendons, fat, skin, blood vessels, gray brain matter, and so on. There are several types of fascia, including myofascia, scar tissue, deep fascia, fuzzy fascia, lymph, gray matter, and adipose tissue. Fascia is made up primarily of collagen, hyaluronic acid, and elastin.

Fascia provides us with structure, tensegrity, and transfer.

It is the “formless form”. Like a webbing throughout our body, it forms the scaffolding for our organs and tissues, giving us our structure. It is continuous and ubiquitous, taking on the shape of whatever it is enveloping.

Much like the principle of tensegrity in architecture, fascia uses compression and tension to help us move our muscles, stabilize, and maintain our posture.

Fascia provides transfer of energy, fluid, and piezoelectric communication.

“Connective tissue wraps virtually every other tissue formation in our bodies. If everything else were removed, the network of empty connective tissue compartments would preserve our physical form in detail…

…In the tendons and ligaments, its tensile strength is superior to steel wire; In the cornea of the eye, it is transparent as glass; it accounts for the toughness of leather, the tenacity of glue, the viscosity of gelatin. Invest it to various degrees with hyaline…it becomes various grades of cartilage; invest it with mineral salts, and it becomes bone.”

– Deane Juhan  – Job’s Body, a Handbook for Bodywork

Fascia Flossing Vs. Conventional Stretching

Conventional stretching, as holding a stretch without activating a targeted muscle group, can lead to over-stretching. This can cause tears in connective tissue by exceeding the tissue’s natural range of motion and elastic limits, causing the collagen fibers to elongate and potentially rupture.

Collagen fibers have some elasticity, but when they are stretched too far beyond their limit, they can break, leading to tears in the connective tissue and pain in the joints.

Fascia Flossing equals “strength plus length”. Rather, engaging your muscles while elongating. This combination applies a greater tensile force to the fascial fibers than a passive stretch does. This in repetition begins to reorganize the fascial fibers – creating more flow and space in the muscles and joints.

Dynamically adding resistance while pulling the tissues into an elongation phase means we can impact the fascia at higher intensity than traditional methods.

A Workout For All!

Fascia Flossing, resistance stretching, and dynamic stretching can be customized to meet each individual where they are at. We all feel tension and tightness throughout the day… from the moment we wake up, from sitting for too long, and from built up scar tissue.

Learning how to engage and add length is handy tool in your wellness kit. These stretches can be small, targeted, assisted, and can be performed right from your desk. Or, if you’re looking for a full workout experience, you can learn to flow and combine various resistance stretches to give you a full fascia overhaul, leaving your feeling spacious and strong, fluid and free!

Book a Private Session

If you are looking for a deeper stretch and a more customized approach, you can book a private session online or in-person (Louisville, KY residents), Five-Packs also available.

Floss With Your Friends!

Host your friends for a blissful gathering including a self-flossing fascia workout, optional partner flossing for deeper experience, healthy-bites, games, and relaxing beverages for a feel-good time! Book a PamperedStretch event today!

Minimum 3 guests, Maximum 10 guests

Starts at $350.

For Booking, email Melissa at mombellyfitness@gmail.com

Melissa is a certified Fascia Flossing Trainer through her Level II certification at thefloss.com.

Empower Your Postpartum Journey with Movement, Community, and Rebalance

Having a baby can be one of the most exciting and transformative experiences of a woman’s life. Nevertheless, the postpartum period can be a challenging time for women, both physically and emotionally. Hormonal changes, weight gain, and the physical demands of caring for a new baby can take a toll on the body. However, corrective exercise and group support can be a powerful tool for new mothers in their postpartum recovery as well as women well into their motherhood journey. In this post, we will explore the benefits of corrective exercise and strength in community during the postpartum period and beyond.

Physical Benefits of Corrective Exercise During Postpartum Recovery

Women in fitness class

While exercise itself has numerous benefits in the Postpartum period, corrective exercise is especially important after having a baby. Corrective exercise can help women restore strength, improve posture, and reduce pain and discomfort.

During pregnancy, the abdominal and pelvic muscles stretch and weaken, which can cause pain, discomfort, dysfunction, and even injury. Corrective exercise can help reconnect and rebuild these muscles, reducing the risk of injury and promoting overall physical health.

Elevate Your Emotional Well-Being Through Movement

In addition to its physical benefits, corrective exercise can also have a positive impact on a new mother’s emotional well-being and mental health. Exercise releases endorphins, which are natural mood boosters, and can help reduce stress, improve mood, and increase energy levels.

Corrective exercise can also help boost confidence and body image, which can be especially important during a time when a woman’s body is undergoing significant changes.

When to Get Started and How to Build a Routine

The American College of Obstetricians and Gynecologists (ACOG) recommends that women wait until they have had their postpartum checkup, usually around six weeks after giving birth, before starting an exercise program. However, it’s extremely important to listen to your body and only start exercise when you feel ready. It’s also essential to consult with your doctor before starting any new exercise program, especially if you had a complicated birth or have any medical conditions.

While the above is true before you plan exercise postpartum, it is also just as important to revive the mind-body connection soon after giving birth to maintain the neurological link with muscles that may have been affected by pregnancy and delivery. Waking up the connection to your core and pelvic floor muscles is vital as you gear up to start moving independently post-delivery or C-section.

It is valuable to develop a mind-body connection before and during pregnancy to prepare for an optimal Postpartum recovery and prevent potential dysfunction down the line. However, if you’re just discovering corrective exercise after you’ve already birthed your children, it is best to begin making this mind-body connection as soon as possible This can be accomplished with the help of a skilled prenatal and postpartum corrective exercise professional. Reach out to certified trainer, Melissa Ellis, to find out more about this vital practice.

The Value in Finding Your Mom Group

Four sisters nursing their babies. Three are sitting next to each other while one looks towards the other three, smiling.
Me and my three sisters experiencing the joy of nursing together!

Social support and mom groups can be extremely beneficial for both new moms during postpartum recovery and seasoned mothers who are well into motherhood.

New mothers can benefit from the support, encouragement, and camaraderie of other mothers who are also navigating their postpartum journey. Seasoned mothers, on the other hand, can share their experiences and offer advice and support to new mothers.

Through regular interactions and group activities – like group fitness and wellness, mothers can build relationships, share their experiences, and receive encouragement and support as they navigate their postpartum journey. Mom groups provide a platform for sharing information and tips related to postpartum recovery, parenting, and overall well-being. Joining a mom group can help mothers of all experience levels feel less isolated, more confident, and better equipped to handle the challenges of postpartum recovery and the journey throughout motherhood.

POSTPARTUM+ REBALANCE, Your Path to Total Wellness and an Empowered Motherhood

Becoming a new mom – and caring for growing children – is a time of intense physical and emotional changes. Your body transforms, hormones fluctuate, and the demands of caring for a tiny human can take a toll. However, with the right support, new mothers, seasoned moms, and grandmothers alike can regain their strength, flexibility, and emotional balance. That’s why I’m proud to introduce the POSTPARTUM+ REBALANCE program. This comprehensive 6-week program is designed to support women in regaining strength, flexibility, and emotional balance. Experience a journey of physical and emotional transformation and emerge stronger, more confident, and ready to tackle the challenges of motherhood.

The POSTPARTUM+ REBALANCE program includes 12 one-on-one sessions, 6 weekly wellness sessions, 6 live group workouts, wellness guides, movement journals, and guided grocery and shopping lists, as well as group support and check-ins. This program has been carefully designed to provide postpartum women with the support, knowledge, and tools they need to improve their overall well-being.

Social, Emotional, and Physical Support All In One

The POSTPARTUM+ REBALANCE program focuses on rehabilitation and strengthening the core and pelvic floor, building functional strength, and improving flexibility. With this program, you can reduce stress, eliminate or reduce postpartum-related aches and pains, and feel more confident in your body.

In addition to the physical benefits, the POSTPARTUM+ REBALANCE program also addresses emotional well-being. The weekly wellness sessions and group support will help you explore various aspects of wellness along with practical tips and habits to enhance your overall well-being. Each session will leave you feeling supported and motivated.

The next POSTPARTUM+ REBALANCE program starts on 2/26/23 and runs through 4/7/23. To celebrate the launch of this program, Mom Belly Fitness is offering spots at a super low price! Take advantage of the special launch offer and secure your spot today with limited-time pricing. Hurry, as spots expected to fill up fast. Apply now!

Melissa and her son on the beach at 1 year Postpartum

Prenatal Exercise: Debunking Misconceptions and 5 Safe, Beneficial Exercises

Prenatal fitness is an important aspect of a healthy pregnancy, but there are many misconceptions and myths surrounding it.

One of the most common misconceptions is that pregnant women should avoid exercising altogether. However, studies show that regular exercise during pregnancy can have many benefits for both the mother and the baby.

This includes things like a more positive labor and delivery experience – such as an easier delivery and a decreased need for interventions – and a more optimal postpartum recovery.

Beyond regular exercise, corrective exercise can be beneficial for both moms and pregnant women in several ways. It can help to alleviate aches, pains, and discomforts during pregnancy, improve posture and alignment, and prevent or rehabilitate common pregnancy-related conditions such as diastasis recti (separation of the abdominal muscles) and pelvic floor dysfunction.

Benefits For Baby

The benefits for the baby are just as impressive! Research shows that babies born to mom’s who exercised during pregnancy have higher Apgar scores compared to babies born to mother’s who didn’t exercise during pregnancy.

Studies have found that regular exercise during pregnancy is associated with improved fetal oxygenation, which can promote better fetal growth and development. Additionally, regular exercise during pregnancy has been associated with improved maternal cardiovascular fitness, which can help to support the baby’s cardiovascular system and promote better fetal oxygenation. These mechanisms may contribute to increased newborn alertness immediately after birth.

However, it is important to note that the correlation between increased newborn alertness immediately after birth and mothers who exercised during pregnancy is not conclusive, as many other factors such as genetics, prenatal care, and overall health of the mother can also play a role in newborn alertness.

Similarly, newborns who were exposed to exercise while in the womb have also been shown to have an easier time latching after birth, perhaps due to increased alertness.

Picture showing group of pregnant women during fitness class

Other Misconceptions When Exercising During Pregnancy

In the past, pregnant women were often told to only do low-impact exercises. While it’s important to listen to your body and not push yourself too hard, many women can continue with their normal exercise routine during pregnancy, as long as they are cleared by their doctor. Let’s be clear, pregnancy is not the best time to go learn something exceptionally challenging that could pose harm to mom and baby. However, if you enjoy a particular strenuous activity that you were comfortable doing before pregnancy, chances are you can continue the same challenging activity during pregnancy, or at least a variation of it. Seek help from an expert who specializes in prenatal fitness if you are unsure if you should continue with your regular training routine.

Another misconception is that pregnant women should avoid certain types of exercises, such as weightlifting or high-intensity interval training (HIIT). These types of exercises can be safe and beneficial for pregnant women as long as they are done in moderation and with proper form and muscle balance. Women who train with Mom Belly Fitness during their pregnancy often comment that “Labor HIIT Training” exercises were a great tool that helped to prepare them for the physical challenge of labor and delivery.

Lastly, it is not always necessary for pregnant women to avoid lying on their back during exercise, as long as the woman is comfortable. Understanding proper diaphragmatic breathing techniques can assist with a more optimal posture to help disperse pressure on the spine. 

5 Beneficial Exercises For Pregnant Women

It is always important to understand your specific muscle imbalances and to focus your training to correct these imbalances before progressing your routines. However, if you’re just getting started, here are some key exercises to support your fitness routine during your pregnancy.

1. Pelvic Tilts

This exercise helps to strengthen the abdominal muscles and improve posture, which can alleviate lower back pain during pregnancy.

More importantly, by understanding the position of your pelvis, you can focus the work during your pelvic tilts to work achieve a more neutral position which can provide you with better access to your core and pelvic floor muscles. A comprehensive physical assessment can help you understand if you have a more anteriorly dominant or posteriorly dominant tilt in your pelvis. It is common for pregnant women to have a more anteriorly dominant pelvic tilt which can lead to pregnancy-related low back pain and mis-managed pressure on the pelvic floor.

Pelvic tilts can be performed while standing, back-lying, side-lying, or while on all fours (such as in “Cat-Cow”).

2. Pelvic Floor Exercises (Like Kegals)

These exercises help to strengthen the pelvic floor muscles, which can prevent or treat incontinence and other pelvic floor dysfunctions that may occur during pregnancy.

Note: It is strongly recommended that you complete a pelvic floor assessment either before, during, or after your pregnancy (it is even better to do so at each stage, since these muscles can change throughout your pregnancy and after delivery) to understand if your pelvic floor muscles are over-active or under-active. By understanding the way in which your pelvic floor muscles are firing, you’ll be more equipped to perform Kegals in a way that is best going to support your hips, pelvis, core, and low back as your uterus grows as well as during the postpartum period. For example, it may not be wise to perform Kegals consisistently throughout the day if you are presenting with over-active pelvic floor muscles.

Weak pelvic floor muscles can present in women who are both under-active or over-active in the muscles supporting their pelvis.

3. Cat-Cow Stretch

This exercise is a gentle way to stretch and strengthen the back, which can help to alleviate pain and improve posture.

This is also a great position to perform pelvic tilts and to practice diaphragmatic breath techniques.

Depending on the tilt of your pelvis, you may want to focus your range to be more dominant posterior or anterior to help rebalance the muscles that support the pelvis. For example, a pelvis that presents more anteriorly dominant can cause low-back pain and a weak pelvic floor over time. It is a good idea to have a prenatal fitness specialist assess the tilt of your pelvis, so you can work to correct it throughout your pregnancy. It is common for pregnant women to have an anteriorly tilted pelvic tilt as baby grows and the pelvis dumps forward.

4. Squats

Photo Credit: Laura Weigel Photography

Squats can help to strengthen the legs and prepare the body for labor and delivery. It’s important to use proper form and to be mindful of your range of motion. It is often recommended that pregnant women avoid going too deep to avoid putting pressure on the pelvic floor. However, with the proper use of your core, pelvic floor, and postural muscles, you may be able to safely increase your range of motion.

Squats are also very beneficial to practice throughout your pregnancy and ahead of birth. Squatting during childbirth is believed to open up the pelvis and potentially make more room for the baby to pass through the birth canal. Some studies have found that squatting may slightly increase the diameter of the pelvic outlet, while others have found no significant difference. A squat position also allows for gravity to assist with delivery.

Start with bodyweight squats to get a feel for what muscles are taking over during a squat movement. Aim to recruit the glute and core muscles during a squat and allow your quads to assist you during this movement. To keep pressure out of your knees during a squat, be sure to focus on sitting the hips back and down to keep the knees from going forward of the toes. If your quads feel dominant during your squat, try tucking your tailbone slightly and driving through your heels to rise from a squat.

5. Hip-Bridges

Photo Credit: Laura Weigel Photography

This exercise helps to strengthen the glutes and core, which can alleviate lower back pain and improve posture. If you have trouble loading your glutes or if you are noticing you have low-back pain during a bend or deadlift movement, hip-bridges are a good way to train your bend pattern without putting unnecessary strain on your low back. Once you feel you have proper glute load in a hip bridge, try transitioning to an upright bend position and aim to keep work in the glutes and out of the low-back.

Find What’s Best For You During Your Pregnancy

Whether you are just starting to exercise during your pregnancy or you are researching the best prenatal exercises to incorporate into your regular exercise routine, it is important to feel safe, comfortable, and pain-free. Look for exercises you enjoy and for movement patterns that will support your growing uterus and assist you with your labor, delivery, and recovery.

It is important to remember that weight gain is a natural and necessary part of pregnancy, and pregnant women should not be overly concerned about gaining too much weight.

Lastly, be sure to avoid holding your breath while exercising or performing physical activities (unless you are swimming under water without oxygen support!). If you find you are breath-holding during any of the above movements, you are potentially putting unnecessary pressure on your pelvic floor muscles, which can lead to leakage, pain, and other dysfunctions down the line.

It is always recommended to seek out guidance from a certified prenatal fitness expert or your medical provider during your pregnancy journey and Postpartum recovery.

Click Here to schedule a free clarity call or a mini-movement-assessment.

Functional Movement: Bend

Bending is a required movement pattern that is part of our daily lives.

While some of us may not need to bend as much than others, I can think of a group that bends quite a bit – Parents. Picking up kids, toys, groceries, several baskets of laundry, car seats, etc…

When do the mechanics of this movement need to be given more attention? A couple specific examples come to mind – when your center of gravity is off balance due to a pregnancy or if you have recently given birth and you have a weak abdomen due to a shift in organs, joints, and connective tissues.

Proper bending is one of the first things I work on with both prenatal and postpartum clients.

If you are unable to bend using the correct prime mover muscles, there is a greater chance for injury which will only escalate over time.

What is a bend?

A bend occurs when we hinge at the hip and our chest moves forward and down. The muscles involved are our glutes, hip-flexors, and hamstrings. A key focus when bending should be utilization of the deep abdominals (inner-core: diaphragm, TVA, Multifidus, & Pelvic Floor) to help keep the spine and heal pelvis in a safe, neutral and stabilized position. If you round your back while bending, you’ll add pressure to your vertebrae that can result in an injury – such as a herniated disk – and low back pain.

Bend with your booty, mama!

The prime muscles involved in bending are the Gluteus Maximus. In addition to our glutes, we must activate our inner-core unit (deep abdominals) as we move into the frontal plane. This will help to keep our head, spine, hips, and pelvis in a neutral position and reduce the chance for injury.

If you have a weak inner-core (and lack of diaphragmatic expansion and TVA, Pelvic Floor, and Multifidus recruitment) you’ll be unable to stack your spine – which will snowball – causing the back to round down, shoulders to pull forward, and pelvis to tilt anteriorly and, overtime, cause your glutes to become under-active. When this happens, other muscles will come into action to try and stabilize your spine and pelvis, including your back extensors and hamstrings. The above chain reaction is one of the reasons why some parents and grandparents who find themselves picking up kids a lot will pretty quickly notice they have a sore back – especially as the kids start to become heavier!

First: Get the Bend Pattern RIGHT:

Static, Non-Weighted Bend

Start in an upright position with your feet shoulder-width apart and hands by your side. Hinge forward so that your hands rest just above your knees. Maintain a neutral head and spine. Engage your glutes and hold for 30-60 seconds so long as you can maintain good form – keeping the activation out of your lower back.

If you feel your lower back turn on before 30-60 is up, there is likely an imbalance happening somewhere – keeping you from recruiting your glutes. I often find that clients are sticking their tailbone in the air, which puts the pelvis in a compromising position which restricts glute and core activation.

If your low back turns on when holding a (unweighted) bend for 30-seconds, contact me for some further corrective exercise investigation!

Add Weight

If you can access your glutes with a static, unweighted bend, progress the movement by adding weight and reps. Hold dumbbells by your side or a barbell close to your thighs (with hands shoulder-width apart). Be sure to engage your shoulder blades back so that your shoulders don’t round forward.

Asymmetric Loading

Try a single-leg deadlift to recruit more inner-core stability. Ensure your hips and pelvis stay level as you hinge forward.

Kneeling Bend

If you can keep your glutes engaged for more than three minutes in the above exercises, progress to the kneeling bend next time you train in a deadlift. A shortened lever makes these more challenging, so I often make sure clients can perform an optimal standing bend before adding a kneeling bend.

Side note: We don’t always have the option to perfect our bend pattern and get our glutes to turn on before we have to perform a kneeling bend. The reality is, our kids need us to care for them – and that care requires bending, whether kneeling or standing. Some clients come to me with a weak core and injured low back. We work to get the mechanics right and they still have to go home and care for their children! The key is always to get the inner-core working and then we add movement. Until then, contact me for the best tips and tricks to bathe/care for your newborn/kids – if you have low-back pain – that you can do while you work to get your low back turned off in a bend position.

Find and strengthen the glutes with Glute Bridges

One way to begin activating and training your glutei muscles – and keeping your low back safe in a bend pattern – is with hip extensions (glute bridges).

Start by lying on your back with your feet close to your butt. Take a deep diaphragmatic inhale as you lift your hips up so that your shoulders, hips, and knees are in a straight line.

Exhale (and find inner-core engagement) as you slowly lower your pelvis back down to the floor.

Repeat for 15-20 reps, 2-3 sets.

Glute Bridge Progressions

Asymmetric Loading

Progress this by subtly lifting one heel off the floor, to encourage asymmetric glute engagement. The more you raise your heel, the more challenging the movement becomes. Perform an even number of reps on each side.

Add Leverage

Extend your arms so they are over your chest. Gently squeeze your palms together to activate your chest and shoulders. This will provide leverage to your upper body which will challenge the core even more.

Add Weight

Hold a dumbbell, bar bell, weight plate, or sand bag on your hips. This will increase the challenge to your glutes and will help you build more strength within these muscles. You can also try holding a weight in your hands and add leverage by extending it over your chest for even more inner-core effort.

Workout with your little ones!

If your child is able to hold his or her own head up, try these glute bridges with them sitting on your hips or lying on your stomach. They’ll enjoy the ride as you build strength and stability!

Troubleshooting

Contact me for a full movement assessment to troubleshoot your bend movement.

Functional Movement: Mama-Get-Ups

“Mama-Get Ups” aka, “Surrenders” are an exercise I teach to both prenatal and postpartum clients so they can get up from the floor safely and avoid injury as their belly grows during pregnancy or when holding a young baby or child, postpartum.

Getting up off the floor is a challenge in-itself. Getting up off the floor when you have a growing belly or you are picking up a young baby or toddler is an extra challenge – especially if they’re asleep and you don’t want to wake up!

Mama-Get-Ups are also a way to keep your core, low back, and pelvis in a safe position as you move into an upright position when your center of gravity is shifted. 

With this movement, you will train hip & pelvic mobility and stability, glute strength, core strength… and, if you’re holding a child (or a weight), upper body conditioning! 

This movement is fully-functional and is a nice compliment to prenatal and postpartum exercises.

Mama-Get-Ups

  1. Start by kneeling and sitting back on your heels.
  2. Next engage your glutes and focus on core-canister breathing as you drive your hips forward so that you are in an upright position. 
  3. Kick one leg through so your ankle is in line with your knee – at about a 90-degree angle.
  4. Step through the whole foot, especially your heel to engage your glute as you come to standing.
  5. As you step through, move slowly and focus on breathing with your core-canister to maintain proper intra-abdominal pressure, which in-turn will help to keep your ribs, hips and pelvis evenly stacked as you move.
  6. Move slowly back down into a kneeling position and repeat.
  7. Try this while leading with the same leg for one set and then swap legs on the next set or alternate legs for each rep.

If you find this movement difficult, here are some movements to practice first, which will help you progress to the full movement. 

Kneeling Hip-Thrusts:

If your knees don’t feel great on the floor, practice this with a rolled up yoga mat or carpet for support under your knees.

  1. Start with your hips back resting on your heels.
  2. Find your core canister breath.
  3. As you exhale, engage your core canister and your glute muscles to drive your hips forward into a more neutral, upright position.
  4. Repeat this 8-12 times for 3 sets. 

Once you have mastered this movement, proceed to the next movement pattern.

Kneeling Kick-Throughs:

  1. While kneeling in an upright position, bring one knee forward so you are in a kneeling lunge position.
  2. Once again, focus on core canister breathing to keep your ribcage stacked over your hips and pelvis.
  3. When your foot lands, aim for a 90-degree bend in your knees and hips, so that your knee is stacked over your ankle. That last note is important because this will set up you for safe knee-tracking once you are reading to progress to the full movement.
  4. Repeat this 8-12 times for 3 sets alternating legs.

Note: If your knee doesn’t feel good on the floor, try practicing this on one side at a time with a pad under the knee that isn’t moving forward. If using this option, try 2 sets on each side. 

Kneeling Lunge Pelvic-Tilt

Next, practice hip mobility via pelvic tilting in this position.

  1. Start by place one leg forward in a kneeling lunge (you can pad the knee that isn’t moving if needed).
  2. Tilt (rock) the pelvis forward and back 8-12 times for 2-3 sets on each side.
  3. Practice core canister breathing as you perform this motion, keeping in mind to stack the ribs over the hips as you move your pelvis. 

Once you have mastered the above movements, it’s time to perform the full movement – Mama-Get-Up! 

Adding Weight

The next progression is to add weight or leverage from your arms. 

When you are ready to add weight or leverage , restart the progressions by adding weight or leverage in the lower options first. 

  1. Try the hip thrusts by first extending your arms forward and squeezing your palms together for chest and shoulder engagement. 
  2. If this feels good, try holding a dumbbell close to your chest. Be sure to engage your shoulder blades when adding weight to help stabilize your upper body. 
  3. Take care not to forget about all the above checkpoints when adding on: Core Canister Breathing, glute engagement, stacked ribs, etc…
  4. Proceed with the arms extended and/or dumbbell in the kick-through progression before adding leverage or weight to the full movement. 

Practice the Mama-Get-Up movement for 3-4 sets with 8-12 reps in each set. 

Add this to your weekly rotation of movement to improve confidence, strength, and stability as you move safely throughout your pregnancy and postpartum journey.