pelvic floor exercises – Mom Belly Fitness

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

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.

Follow @mombellyfitness on Facebook and Instagram for more info!

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

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.

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

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!

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