postpartum recovery - the fitness cult

Pregnancy is a season of transformation – your body is working harder than ever, and staying active can help you feel stronger, healthier, and more connected throughout the journey. Movement during pregnancy isn’t about pushing your limits; it’s about supporting your well-being, preparing for postpartum recovery, and embracing the joy that comes from staying active.

One of the most engaging ways to keep moving is by turning fitness into a game; pregnancy challenges. These fun, upbeat activities help you stay motivated while strengthening connections with your partner, friends, or other moms-to-be.

Why Movement Matters During Pregnancy

Staying active while pregnant offers both physical and emotional benefitsL

Improved circulation and reduced aches and pains – Movement helps with common discomforts like swollen ankles, back pain, and stiffness.
Boosted emotional well-being – Gentle activity lowers stress, improves mood, and helps reduce pregnancy-related anxiety.
Postpartum readiness – A consistent fitness routine during pregnancy creates a smoother recovery and helps rebuild strength after delivery.

(If you’re curious about specific exercises and safety tips, check out my post Safe Exercises for Each Trimester of Pregnancy and The Importance of Core Strength During Pregnancy.)

Fun Pregnancy Challenge Ideas

Here are some creative, approachable ways to add movement to your pregnancy:

1. Daily Walks Challenge

Set a goal for daily steps or distance – tailor it to your fitness level! Unsure where to start:

Just starting out: 5,000 – 6,000 steps (2 – 3 miles)
Turn up the challenge: 7,000 – 8,000 steps (3.5 – 4 miles)
Bring the heat: 9,000 – 10,000+ steps (4 – 5+ miles)

Invite your partner or a friend to join you for accountability. Share your progress on social media and tag me @the_fitnesscult with #thefitnesscult so I can cheer you on!

2. Prenatal Yoga Challenge

Yoga is wonderful for flexibility, relaxation, and core stability. Try a 30-day yoga challenge, featuring one prenatal-friendly pose each day. This not only eases tension but also creates a calming daily ritual.

(I recently wrote about how yoga and gentle exercise support pregnancy in my post The Benefits of Prenatal Yoga for Moms-to-Be – it’s a great place to start if you’re new to yoga!)

3. Partner Dance Challenge

Dancing with your partner is a fun way to bond and stay active! Experiment with different styles – salsa, ballroom, or even just swaying in your living room. Take a class together, go to a dance club or live music event, or create a playlist of songs that make you smile and get your groove on together a few times a week.

4. Fitness Bingo

Make movement fun by completing a prenatal fitness bingo card. Include activities like stretching, light strength moves, or a walk. Need ideas? Download my free pregnancy fitness bingo card here and see how many squares you can check off in a month!

free prenatal bingo card

Want to take it up a notch? For just $3.99, you can join the Prenatal Fitness Bingo Challenge and unlock a premium version of the card with extra activities, 3 prenatal workouts, and a guided journal, plus a special prize from me when you complete it! It’s a fun way to stay motivated, hold yourself accountable, and celebrate your progress along the way.

join the prenatal bingo challenge

5. Crafting a Prenatal Routine

Challenge yourself to build a daily wellness routine that blends movement, rest, and creativity. Use a journal (here is my favorite fitness journal!), app, or calendar to track consistency – because small, steady steps add up to big changes over time.

Building Connections Through Movement

Movement is even more meaningful when it’s shared. Involving your partner, friends, or kids in these challenges adds accountability and joy. Community support is essential during pregnancy, which is why I host programs like:

Mommy & Me Fitness Classes – gentle, fun workouts designed for postpartum moms and their babies.
Coffee Runs – stroller-friendly runs/walks that end at a local coffee shop (a perfect mix of fitness and connection!).

Safety Considerations

Every pregnancy is unique. Here are a few reminders to keep movement safe:

Listen to your body—rest when you need it.
Modify intensity and exercises depending on trimester and fitness level.
Stay hydrated and avoid overheating.
Always check in with your healthcare provider before starting or adjusting your routine.

(If you’re unsure where to start, my post on safe pregnancy exercises offers a detailed breakdown.)

Wrapping It Up

Pregnancy is the perfect time to create habits that support both your health and happiness. Fun challenges like walking goals, yoga practices, dance nights, fitness bingo, and building daily routines can make movement something you look forward to.

Which challenge will you try first? Share your ideas and experiences in the comments—I’d love to hear what’s helping you stay active and connected!

If you’re ready to take the next step in your pregnancy fitness journey, I’d love to support you. Explore my training services, subscribe to the blog for more tips, or send me a message—I’ll help you create a safe, fun, and sustainable plan tailored to your needs!

What is Diastasis Recti?

Diastasis recti is a separation of the rectus abdominis muscles — the “six-pack” muscles that run down the center of your belly. Normally, these muscles are held together by connective tissue called the linea alba.

During pregnancy, as your uterus grows and your abdominal wall stretches to make room for your baby, the linea alba can thin and stretch apart. This leaves a gap between the left and right sides of your ab muscles.

It’s incredibly common: research shows that up to 2 in 3 women experience diastasis recti after pregnancy.

Why Does It Happen?

Pregnancy puts a lot of pressure on your abdominal wall — and that’s not a bad thing; it’s simply part of the process. Several factors can influence whether diastasis recti develops and how severe it may be:

Growing Baby: As your belly expands, the connective tissue naturally stretches.

Hormones: Relaxin and progesterone soften ligaments and connective tissues, making them more flexible (and sometimes more prone to separation).

Multiple Pregnancies: With each pregnancy, your core muscles may weaken a little more if not properly supported.

Genetics: Some women’s connective tissue is naturally more elastic than others.

Movement Patterns: How you get out of bed, lift, or carry weight during pregnancy and postpartum can either help support your core — or put more stress on it.

How to Tell if You Have Diastasis Recti

A common sign is a visible “doming” or bulging down the midline of your stomach when you sit up, cough, or strain. You may also feel softness or a gap when pressing gently around your belly button.

The good news? This condition is treatable — and in many cases, fully reversible with proper care.

Healing Diastasis Recti Postpartum

Healing isn’t about doing crunches or planks — in fact, those moves can make things worse in the early stages. Instead, the focus is on retraining your core from the inside out. Here’s how:

1. Reconnect With Your Breath

Breathing properly is the foundation of healing. Start with diaphragmatic breathing, where you inhale into your ribs and belly and exhale while gently engaging your deep core (think: hug your baby gently toward your spine).

2. Engage the Deep Core Muscles

The transverse abdominis (your body’s natural “belt”) plays a huge role in closing the gap. Gentle exercises like heel slides, pelvic tilts, or modified dead bugs can help activate these muscles safely.

3. Strengthen the Whole Core System

Healing isn’t just about your abs — it includes your pelvic floor, back, and hips. A balanced, progressive program helps restore stability and function.

4. Avoid Common Aggravators

Movements that put excessive pressure on the midline (like crunches, sit-ups, and heavy twisting) can slow healing. Learning safe movement strategies for everyday activities — even how you roll out of bed — is just as important as exercise.

5. Seek Guidance

Every woman’s body and recovery are different. Working with a pre/postnatal certified trainer (like me!) ensures you get a customized program to support your healing safely and effectively.

The Takeaway

Diastasis recti is common, but it’s not something you have to “just live with.” With the right knowledge, movements, and support, you can absolutely restore strength to your core and feel confident in your body again.

Healing takes time, but every small step counts. And remember — your body has already done something incredible. Now it deserves the care and support it needs to thrive postpartum.

💌 Ready to Start Healing Your Core?

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Join our Mommy & Me fitness classes and walks for support, movement, and community

Your postpartum journey doesn’t have to be overwhelming. With guidance and consistency, you can rebuild strength, heal from the inside out, and feel empowered in your body again!

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