Tag: Prenatal fitness

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Prenatal Fitness

The Importance of Core Strength During Pregnancy

There are so many changes that the body undergoes throughout pregnancy; namely around the abdominal area with the growth of the beloved baby belly bump! In addition to being totally adorable, the growing belly also has physical impacts on the body, such as putting pressure and weight on the pelvic floor muscles, and shifting the body’s center of gravity forward, affecting balance and posture. (Check out our post on Understanding Your Body: Changes to Expect During Pregnancy for more!)

Building and maintaining a strong core throughout your pregnancy is vital for counteracting these impacts. Sufficient core strength can help restore your sense of balance despite the shifting center of gravity, aid in the management and reduction of chronic pregnancy-related pains (particularly those related to posture or spinal and pelvic alignment), prepare the body for labor and delivery, and set yourself up for an improved postpartum recovery.

Disclaimer: Before starting any new exercise routine during pregnancy, it is crucial to consult with your healthcare provider or medical care team. This post is intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or exercise during pregnancy. Your health and the health of your baby are of utmost importance.

Understanding Core Strength

We tend to think of the core as our “6-pack muscles,” the prominent abs you see around the belly button on a chiseled body. However, the core is so much more! The core includes your abdominal muscles (upper, lower, middle, transverse, and oblique abdominals), supporting & stabilizing muscles of the chest and back, lower back muscles, hip flexors, glutes, pelvic floor, and diaphragm.

Having a strong core doesn’t just equate to a 6-pack, but actually indicates a strong foundation for all of the body’s movements to draw from. A strong core supports proper posture and a strong sense of balance. In other words, when your core is strong, your body is better equipped to function smoothly and with less joint or tissue-related pains.

Benefits of Core Strength During Pregnancy

A strong core throughout pregnancy will provide the same benefits of having a solid foundation for all movements and improved posture. Since core strength is so important for a changing pregnant body, there are also additional benefits to enjoy!

Many pregnant people suffer from chronic pregnancy-related pains such as low back pain, neck and shoulder pain, and sciatic nerve and hip pain. When your core muscles are strong, they help support the spine and promote postural alignment throughout the spine, hips, and pelvic area. This can reduce the pains that arise along the neck, shoulders, and back due to the postural misalignment that often occurs as the body’s center of gravity shifts forward.

The pelvic floor is an important part of the core that functions as a net spanning the pelvis and supporting the pelvic organs (such as the bladder and uterus). Strengthening the core also strengthens the pelvic floor; a strength you will rely on and appreciate throughout the pregnancy as the pelvic floor muscles bear the growing weight of your baby and uterus.

A strong core and pelvic floor serves you well not only during the pregnancy, but also during labor and delivery. These muscles are responsible for pushing during contractions in delivery; the stronger they are, the more helpful they’ll be! Lastly, the benefits of a strong core continue into the postpartum period as it helps to promote healing and recovery.

Safe Core Strengthening Exercises for Pregnancy

Although it is safe and beneficial to strengthen the core throughout pregnancy, it should be done with some modifications in mind. When working to strengthen the core, be mindful to strengthen the entirety of the core, not just the “6-pack muscles”!

More specifically, avoid movements that seek to isolate the muscles in the abdominal wall, such as sit-ups or crunches. The abdominal wall stretches and shifts during pregnancy as the growing uterus crowds and pushes on the muscles of the abdominal wall, weakening them and sometimes resulting in diastasis recti, or a separation of the abdominal wall. Overworking these muscles during pregnancy puts you at risk of injury to these and surrounding muscles.

If you have specific questions about appropriate core-strengthening exercises, how to perform them, or what’s safe, contact us or consult with a certified trainer who has a background in prenatal fitness.

Some ideal core-strengthening exercises that are safe to perform throughout pregnancy are:

1. Pelvic tilts  

2. Modified planks  

3. Cat-cow stretches  

4. Clamshells

5. Bird-Dog

6. Side-lying Leg Lifts

Common Concerns and Misconceptions

Don’t core exercises during pregnancy squish the baby?

Not at all! When performed properly and with the necessary modifications, core exercises support a changing body throughout pregnancy, labor, delivery, and recovery. Additionally, the baby is well-protected within the uterus, and the modifications made to pregnancy-safe core exercises prevent direct pressure on the uterus itself.

While it is true that the muscles of the abdominal wall shift and stretch during pregnancy to accommodate the growing baby, the muscles do not disappear! Intentionally maintaining core strength can limit and reverse the abdominal weakening many pregnant people experience.

Will exercising harm the baby?

Quite the opposite – exercising while pregnant is extremely beneficial to the baby, as well as the pregnant person. The American College of Obstetrics and Gynecology (ACOG) has found that physical activity does not increase your risk of miscarriage, low birth weight, or early delivery. In fact, exercise during pregnancy is associated with the occurrence of full-term pregnancy. It has also been shown to reduce the risks of birth defects or complications in delivery, such as meconium-stained amniotic fluid, umbilical cord entanglement, abnormally fast fetal heart rate, or the need for emergency C-sections.

The benefits of exercise during pregnancy also extend well beyond the duration of the pregnancy. Children born of fit pregnancies are leaner, healthier, and more intelligent well into their later childhood years.

Having a strong core helps support your pregnancy, your growing belly, and your baby. A strong core aids in balance, posture, and alignment, which can alleviate common pregnancy-related pains. It also benefits labor and recovery postpartum. Remember, prioritizing your health and well-being during this time is crucial for both you and your baby! What concerns do you have about working out while pregnant? Tell us in the comments below!

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Prenatal Fitness Recovery & Wellness

Mindfulness and Meditation Techniques for Expecting Moms

To those who say pregnancy is beautiful: when was the last time you were pregnant, because what?!

I’m only half-kidding, because of course pregnancy is a truly wonderful and amazing experience! However, it’s high-time we acknowlege that pregnancy is also a very physically, emotionally, and mentally demanding and exhausting experience. Incorporating a daily mindfulness practice can help manage the demands and stresses of pregnancy both mentally and physically, as well as help prepare the body and mind for labor.

Understanding Mindfulness and Meditation

Mindfulness is the practice of being fully present and aware of the current moment, including one’s thoughts, feelings, and surroundings, without judgment. It helps cultivate a non-reactive awareness, reduces stress, and enhances emotional well-being. Techniques like meditation and mindful breathing are commonly used to develop mindfulness.

Meditation is a practice that involves focusing the mind to achieve a state of mental clarity, emotional calmness, and heightened awareness. It typically involves techniques such as controlled breathing, visualization, or repeating a specific mantra. The goal is to quiet the mind, reduce stress, and enhance concentration.

Practicing mindfulness and meditation throughout your pregnancy can reduce stress by calming the body’s nervous system and reduce physical tension held in the body. It can also help improve your sleep quality and overall mental state. There are also many pregnancy-specific forms of mindfulness to help you build a connection with your baby and prepare yourself for labor and delivery!

If this all sounds a little too new-agey, or just downright too daunting, don’t worry! Mindfulness is called a practice because nobody has perfected it yet; and practicing mindfulness can actually be as simple as counting your breaths.

Practical Mindfulness Techniques for Expecting Moms

– Mindful Breathing

Just as it sounds, mindful breathing combines your mindfulness routine with simple breath-work. There are many different ways to practice mindful breathing; such as controlling your breathing to fit a certain breathing pattern, or visualizing your breath traveling through your body with each inhale and exhale.

Mindful breathing is an excellent opportunity to prepare the body and mind for labor – check out our recommended breathing techniques in our post The Benefits of Prenatal Yoga for Moms-to-Be or learn more at the American Pregnancy Association.

– Body Scan

The body scan technique allows you to visualize each physical part of your body, bringing awareness to any areas holding tension or discomfort, and using your breath to promote relaxation in each individual are systematically.

Steps for practicing the body scan at home:

  • Find a comfortable space and assume a comfortable position (laying down or sitting comfortably) with your eyes closed
  • Pay attention to your normal breathing pattern and allow it to slow and relax
  • Shift your attention to your toes and notice any sensations that arise – tingling, warmth, tension, or relaxation
    • don’t worry about controlling the feelings, just acknowledge them and continue taking relaxed breaths
  • Slowly “scan” upward, through your feet, ankles, calves, knees, thighs, hips, abdomen, chest, back, shoulders, arms, neck, and head
    • take your time and notice any areas of tension, breathing deeply in those areas and allowing the muscles to relax
  • Once you’ve completed the scan, come back to your breathing and notice any differences in how you feel, both emotionally and physically
  • When you’re ready to conclude your mindfulness session, gently open your eyes and take your time stretching as you go back to your day

– Mindful Walking

Mindful walking takes the principles of mindful breathing and combines it with movement. Simply take a walk – preferably outside to experience nature, but on a treadmill will also work! Focus on your breathing and how it changes as you walk; explore syncing your breathing and movement patterns and pacing.

Rather than closing your eyes during mindful walking, be very aware of what is around you, taking note of it and how it impacts your senses, and appreciating it. This could look like bringing awareness to the grass or plants around you and appreciating their fragrance, or focusing on the sound of the birds or other creatures around.

Please be aware of your surroundings while walking. Take care to avoid any trip or fall hazards, and practice safety around busy areas with exposure to vehicles. Stay alert and visible, and remember to keep to designated pathways. Always obey local traffic laws and signals.

– Guided Meditations

If you are concerned about staying present in the moment with meditation, try a guided meditation to help keep you focused! Guided meditations are recorded meditations led by instructors who will slowly take you through a meditation, usually with a specific theme or mantra to focus on. Many meditation apps or programs have courses for pregnancy designed to promote bonding with your baby! Some of our favorites:

– Affirmations and Positive Visualization

Affirmations are positive statements that can be repeated to yourself to help challenge negative thought patterns and cycles. They are most effective when written in present-tense and first-person point of view (i.e., my body is a strong and safe home for my growing baby). You can create affirmations that are personal to you and your goals, whether specific to your pregnancy or not. Affirmations should be repeated often and can even be physically written out and displayed to help influence your subconscious mind to align with the values of the affirmations you have chosen.

Positive visualization builds on affirmations by taking the desired outcome or experience (i.e., I will have a positive labor and delivery, free of complications and with my baby in perfect health) and picturing it in vivid detail. Try to engage as many of your senses as you can in visualization and imagine experiencing every detail. For example, using the affirmation above; start by imagining arriving at the hospital or birthing center, picturing every detail from the colors of the walls, to the sounds of the center (doors opening, staff greeting you), to the physical sensations you feel (the cool door handle, the soft bed you sit on). Think about how you will feel once you have achieved the desired outcome (overjoyed, proud, relieved, enamored with your new baby) and allow yourself to feel those emotions during your visualization as well!

Affirmations and the positive visualization of them are unique and personal to each person; but if you are looking for somewhere to start, here are some of our favorite affirmations for expecting mamas:

  • my body is a strong and safe home for my growing baby
  • I will have a positive labor and delivery, free of complications and with my baby in perfect health
  • my body knows what it needs and I honor myself by listening to it
  • My body is strong and capable of nurturing this baby
  • My baby is healthy and safe in my womb
  • I trust my instincts and my body to guide me through pregnancy, labor, and delivery
  • I am surrounded by love and support
  • I am calm and confident in the face of any challenges
  • I embrace the changes in my body and the growth of my baby
  • I am nourishing my body and my baby with healthy foods and rest

Creating a Mindful Routine

These mindfulness techniques are designed to be easy to incorporate into your every day life and routine. You can practice mindful breathing or body scans first thing in the morning before getting out of bed, or at night to help your body relax into sleep. Affirmations and positive visualizations can be repeated and explored while you go about mundane tasks like brushing your teeth or making your morning coffee.

Mindful walking is an especially great way to practice both mental and physical self care during pregnancy. If you have a busy schedule, consider spending 10-15 minutes walking during your lunch or break times at work, whether this is inside your building or outside in the surrounding areas, or even parking lot. Taking this break from your day will help you to manage stressors as well as providing both the physical and mental benefits of mindful walking!

Overcoming Challenges in Practice

If meditation or mindfulness seems out of reach, you’re not alone. Many people find it difficult to focus when first starting a mindfulness practice. Remember to give yourself grace and not expect perfection. The art of mindfulness is about slowing down and allowing yourself space to feel your emotions without judgment – that means without judgment for feeling imperfect in your practice, too!

When it feels impossible to fit mindfulness into a chaotic schedule, filled with distractions of work, your other kids or pets, and the various demands of life, be flexible with yourself and your routine. Speak your affirmations aloud to your kids or pets, and encourage your kids to repeat your affirmations along with you. Ask your partner to participate in a guided meditation or body scan with you at the end of the day before going to sleep.

However you choose to incorporate a little mindfulness into your day. remember that it is intended to be an activity of self-love and relaxation, so be gentle and kind with yourself! There are many relaxation and stress-reduction benefits to practicing mindfulness, and there is ultimately no singular “right way” of practicing; so take your time exploring different techniques to find what feels most sustainable and works best for you.

Have you practiced mindfulness before? Share your tips and experiences in the comments below? Haven’t tried it out yourself yet? That’s okay! Tell us what aspect of mindfulness practices you are most interested in or hesitant about!

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Postpartum Strength

Postpartum Fitness: Getting Back on Track After Baby

So you just spent 280 days (give or take a week or two) growing a whole entire human from scratch and bringing it into the world via your very own body. Congratulations!

Now, when will you lose the baby weight? Ah yes, the graceless, tired old question many of us are asked, often far too soon and with far too little kindness. Sometimes, this question even comes up in our own minds, perhaps still lacking the deserved kindness.

We have a culture obsessed with the human body – especially the female body – and its physical appearance. Here at the fitness cult, however, our focus is and always will be primarily on your overall health: seeking FUN, fitness, and community. Our goal of getting back on track after baby centers not around the number on the scale or the size of your jeans, but on creating a routine that encourages movement in a realistic and enjoyable way, and allows you to prioritize your mental health as well as taking care of your body.

Your body goes through a myriad of physical and hormonal changes throughout pregnancy, delivery, and postpartum recovery. (For more on the changes that happen during pregnancy, check out our last post Understanding Your Body: Changes to Expect During Pregnancy). First and foremost, the most important part of postpartum health is allowing your body ample time to heal physically, and readjust to changing hormone levels. For most vaginal deliveries, this typically means about a 6-week recovery time with little to no structured exercise; and cesarean deliveries typically require at least 8 weeks. It can take 6-18 months for the body to readjust hormonally.

**Disclaimer:** It is important to consult with a qualified medical professional before resuming exercise following childbirth. Each postpartum journey is unique, and your healthcare provider can offer personalized guidance based on your individual health needs. Always prioritize the advice and discretion of your medical providers when planning your postpartum fitness routine.

As your body and hormones begin to return to normal, focus on building a fitness routine that allows you time to nurture yourself, practice mindfulness, restore core and pelvic floor strength, and support your mental well-being. This can be difficult to do with a newborn – not to mention if you have other, older kids as well – and with balancing other responsibilities; such as cooking, tending the house, and returning to work if applicable. Ultimately, the most important part of any postpartum fitness routine is to make it conducive to your life and needs!

Understanding Postpartum Recovery

The postpartum period, sometimes also referred to as the “fourth trimester,” lasts about 12 weeks; although there are many variables that can factor into aspects of postpartum recovery and its full duration.

The postpartum period sees the sharpest drop in hormone levels, namely estrogen and progesterone, that the human body will ever experience. Since estrogen acts as a natural mood-booster and stress-reducer, having dramatically lowered levels can lead to feelings of anxiety, irritability, or general unease. Estrogen is also essential to brain functionality; lowered levels can cause brain fog and persistent feelings of fatigue – even with adequate sleep.

In addition to navigating these hormonal changes, the body is also working hard to repair an internal wound the size of a dinner plate on the uterus wall (where the placenta was previously attached), as well as shrink the uterus back down to its normal size. It’s important to take the necessary time to allow your body to heal physically, as well as being gentle and kind with yourself as you try to regain a sense of normalcy for your changing hormone levels.

During the immediate postpartum period, focus on gentle movements, such as walking or light stretching, and mindfulness for your exercise routine. Remember to take things slowly and give yourself plenty of grace and space to heal!

7 Essentials for a Successful Postpartum Exercise Routine

1. Setting Realistic Goals

It’s great to shoot for the moon, but having goals that are too out of reach or unrealistic can be discouraging and frustrating! When beginning or restarting your fitness routine postpartum, create goals that feel reasonable and achievable, and that center around your overall health and wellness rather than trying to hit a target number.

Looking for some help

setting realistic goals?

Contact us to work with

Kailey, our ACE Certified

Personal Trainer with a

specialized education in

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Knowing what is reasonable and achievable can be hard, however, especially as you adjust to your body’s ongoing physical and hormonal changes. Working with a personal trainer, particularly one who specializes in pre- and postnatal fitness, is extremely beneficial in identifying what you and your body need on a personal level.

It’s also important to set both short-term and long-term goals. Short-term goals may look like “I will go for a walk with my baby 4 times this week,” while a long-term goal takes more time and continued effort to reach (i.e., “I will lose 15lbs in 3 months”). Check out our post on SMART Goals for more help identifying and creating goals for your fitness routine!

2. Listening to Your Body

Your body has been through a lot of grueling physical changes and exertion, and it will take time to get back to your prior levels of output. Prioritize listening to your body’s signals and honoring what your body needs each day.

While your body is strong, resilient, and capable of rising to challenges and crushing your goals, it is also deserving of rest, respect, and receiving gentleness. Your body will send clear signs of what is too much for its current state of healing; such as feelings of extreme soreness or fatigue, dizziness or lightheadedness, or running out of fuel. Always respect and follow what your body is telling you, and be mindful to heed any restrictions or advice given by your healthcare team around your exercise routine.

Focus on starting with a little movement each day and building up to 30-minutes of moderate intensity activity 5 times a week.

3. Creating a Workout Plan

Having a workout plan in place helps keep you accountable and on-track to reach your goals! A good workout plan includes the type of workout you plan to do, the time (and day/s) you plan to do them, and solutions to possible obstacles that may derail your plan.

For example, you may plan to walk for 30 minutes on Monday, Wednesday, and Friday mornings with your newborn after dropping your older kids off at school and during baby’s naptime. You have a clear goal of what type of exercise you’ll do, when you’ll do it, and have planned for a time when you can make this work because other distractions have been minimized.

Walking with your baby is a great way to get back into your fitness routine as well as stimulating your baby’s development! This is also why we love our Mommy & Me Fitness Classes – incorporating and including your baby in your workout time helps you to create the time and space to take care of yourself while taking care of your new little one!

4. Building a Support System

They weren’t lying when they said it takes a village! Don’t shy away from asking for help from your partner, family, friends and neighbors to support your postpartum recovery. This could look like asking a family member or friend to watch your baby so you can focus on your workout for an hour, or asking them to join you during your workout to help keep you accountable!

Yet another reason why we love our Mommy & Me classes is for the built-in community they provide! Having a network of other parent-friends who understand the unique struggles that come with parenting babies through different stages is invaluable; not only for the accountability to your fitness goals, but for your mental health as well!

If you’re unsure where to start looking for a Mommy & Me class, check out your local library and community center – many offer different classes and groups, and can connect you with other resources as well.

5. Getting Nutrition for Postpartum Recovery

It can be tempting to start dieting, fasting, or juice-cleansing to jumpstart postpartum weight loss, but resist the urge to do so and instead focus on having a well-balanced diet rich in nutrients. This will support your body’s postpartum recovery as well as lead to healthy and sustainable weight loss – particularly fat loss.

Receiving adequate calories and nutrients is essential to healing and recovery, and is of particular importance for breastfeeding mothers to maintain their milk supply. In general, women should never consume less than 1,200 calories per day; breastfeeding women need an additional 500 calories per day and should strive for no less than 1,800 calories per day. Always consult with a nutritionist or registered dietitian to find an appropriate diet and caloric intake for your specific needs.

General information on nutritional needs for postpartum and breastfeeding women can be found here from the CDC. Also, check out this neat caloric needs calculator that takes milk production into consideration!

6. Prioritizing Mental Health and Wellness

In addition to the hormonal changes in the postpartum period affecting your mental health, new parents are also adjusting to a major life change – and doing it all with not nearly enough sleep!

It’s completely normal to feel overwhelmed, emotional, stressed out, exhausted, and angry during the postpartum period. This does not at all take away from the love and happiness you experience with your new baby and does not mean that you aren’t still enjoying motherhood and this season. It is so important to practice compassion with yourself and allow yourself to experience the range of emotions and feelings as they come up without judgment.

Mindfulness, meditation, and journaling are all excellent ways to tend to your mental health in the postpartum period. If you haven’t heard of the Canopie app for mental health in motherhood, check it out here – it’s filled with mental health programs as well as other resources and care providers.

If you are concerned that you may be struggling with postpartum anxiety or depression, don’t hesitate to reach out. You’re not alone 🤍

  • Call the Postpartum Support International HelpLine 1-800-944-4773
    • Or Text “Help” to 800-944-4773
  • Maternal Mental Health Hotline – Call or Text 1-833-943-5746
  • Call the National Suicide Prevention Lifeline 1-800-273-8255

7. Celebrating Your Progress

The hormonal changes that occur in the postpartum period. combined with the lack of sleep, make it extremely difficult to lose weight. Remember that big goals take time to reach, which is why it is important to set short-term goals and celebrate yourself as you reach them!

Keeping a fitness journal or using an app to log your workouts can help you to not only stay accountable to your workout plan, but also allow you to mark clear goals and reflect on your accomplishments. You can also create your own reward system, with opportunities to celebrate your progress as you reach milestones. Some non-food related motivational rewards include:

  • new workout outfit
  • new workout shoes
  • exercise accessories like phone holders, hats, running belts, or yoga mats
  • new water bottle
  • sports treatments such as massage or hydrotherapy
  • spa treatments such as mani/pedi’s or facials

You’re working hard to reach your goals, remember to stop and appreciate all that you have accomplished and all that your body is capable of!

Types of Postpartum Exercises

Walking

Stretching

Strength Training

Core and pelvic floor exercises

Swimming

Cycling

Mindfulness

Yoga

When approaching your postpartum fitness routine, remember that everyone’s journey is unique, and it’s all about moving at your own pace while having fun. We’d love to hear your stories—share your postpartum fitness experiences and tips in the comments below! Let’s lighten the load together and support each other in this wild ride of motherhood. You’ve got this!

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Postpartum Strength Prenatal Fitness

5 Pelvic Floor Exercises That Are Not Kegels

5 Pelvic Floor Exercises That Are Not Kegels

If you’ve ever experienced pregnancy or childbirth, you know firsthand the importance of pelvic floor strength, and how difficult it can be when those muscles have been compromised (if you cross your legs when you sneeze, or jumping jacks send you running to the bathroom, you know what I’m talking about!). So why does this happen?

First, let’s talk about what the pelvic floor is and what that really means. The pelvic floor is a group of muscles that are part of our larger core muscle group. We tend to think about our “core” as just our abs, or “6-pack muscles;” but the core is actually made up of our abdominal wall, oblique abdominals, transverse abdominis, erector spinae, supporting and stabilizing muscles of the chest and back, hip flexors, glutes, diaphragm, and, of course, the pelvic floor. The pelvic floor muscles span from one side of the pelvis to the other and act as a “net” to support the pelvic organs, such as the bladder, vagina, anus, and uterus.

In pregnancy, the growing baby and uterus stretch and push the muscles of the abdominal wall and pelvic floor, and the pelvic floor supports the added weight throughout the pregnancy.

Kegels are an exercise that targets the pelvic floor muscles, particularly around the urethra, through contracting, or tightening, the muscles. While performing kegels is undoubtedly an essential part of maintaining the strength of the pelvic floor, if this is all you are doing, you likely do not feel the strength returning to the desired level.

It’s important to diversify your pelvic floor workouts to include the entire muscle group of the pelvic floor muscles, as well as working to integrate and strengthen the surrounding muscles of the hip complex and glutes. Intentionally strengthening the entire “net” of pelvic floor muscles and their surrounding joints and neighboring muscles will provide a stronger foundation and better support your internal pelvic organs.

Disclaimer: Before starting any new exercise routine, it is essential to consult with your healthcare provider or medical care team, particularly if you have any existing health concerns or conditions. This blog post is intended for informational purposes only and is not a substitute for professional medical advice. Always prioritize your health and safety by seeking guidance tailored to your individual needs.

1. Glute Bridge

The glute bridge exercise is performed while lying on your back and by lifting your hips in an upward motion. The glutes, hips, low back, and pelvic floor are all engaged during this movement.

Start by lying on your back with your knees bent and feet planted on the floor. Begin squeezing through the glutes, exhale, and lift the hips off the ground as high into the air as you can, while continuing to contract the glute muscles. Relax the muscles and inhale as you return the hips to the starting position on the floor. You can make this move more challenging by holding for a few seconds at the top, continuing to engage the glute muscles and breathing normally.

The glute bridge strengthens the pelvic floor muscles, along with the glutes, hips, and core; adding to overall stability as well as pelvic floor strengthening.

2. Squats

Squats represent one of 3 lower body functional movements (bending) used throughout our daily activity – such as sitting down and standing back up. They engage the lower body muscles, as well as the core, glutes, hips, and pelvic floor.

Start standing with feet slightly wider than hip-distance. Inhale as you hinge forward at the hips, sending the glutes backwards behind you, and continue motion downward by bending through the knees. When you have lowered as much as you can without pain or losing control of the motion, exhale as you press through both feet firmly and squeeze through the glutes to return to the starting position of standing.

Squats strengthen the muscles that support and hold up the pelvic floor (hamstrings, glutes, and hips), as well as strengthening the pelvic floor muscles through proper engagement of the core.

3. Dead Bug

The dead bug movement engages the core muscles, including the pelvic floor, while working to stabilize the body throughout a coordinated movement.

Start by laying on your back with your arms and legs in the air above you (i.e., looking like a dead bug on its back, hence the name!). Arms should be straight and positioned directly above the shoulders; legs should be bent to a 90 degree angle with the knees positioned directly above the hips and the feet extended outward, away from the body. Inhale and reach the right arm overhead to touch the floor above your head, while extending the left leg straight through the knee to touch your foot to the floor in front of you. Exhale as you return arm and leg to their starting positons over your body, then repeat with the left arm and right leg.

The dead bug exercise strengthens the pelvic floor muscles by engaging the deep core muscles that support the pelvis and spine. This exercise is particularly effective for strengthening the transverse abdominis, which is a key muscle for pelvic stability and pelvic floor support.

4. Bird Dog

The bird dog exercise engages the core muscles, including the pelvic floor, while working to stabilize the body throughout a coordinated movement.

Start in a tabletop position on your hands and knees, with hands positioned directly under the shoulders and knees positioned directly under the hips. Draw the belly button toward the spine to engage the core, then inhale and extend the right arm straight in front of you at shoulder height, while also extending the left leg directly behind you at hip height. Exhale and create a crunching movement through the abdomen, drawing the right elbow toward the left knee, then return to the starting tabletop position.

The bird dog exercise strengthens pelvic floor muscles by engaging the core, including the abdominal muscles and pelvic floor, which are crucial for supporting the spine and maintaining stability. By challenging the core and balance while moving your limbs, the bird dog exercise helps improve core stability and indirectly strengthens the pelvic floor.

5. Clamshells

The clamshell exercise engages the hip complex, the glutes, the stabilizing muscles of the core, and the pelvic floor. This movement is performed lying on your side and targets one side of the body at a time.

Start by lying on your left side with your knees slightly bent and stacked, your feet in line with your spine and stacked. Firmly press your heels together and exhale while lifting the right knee upwards, opening through the hips as wide as you can without pain. Inhale as you relax through the hips and glutes and return to the starting position of knees touching. Repeat on each side.

The clamshell exercise primarily strengthens hip muscles that work in synergy with the pelvic floor. By strengthening these surrounding muscles, the clamshell exercise can contribute to the overall stability and strength of the pelvic floor, which can indirectly benefit pelvic floor health and function.

In a nutshell, taking care of your pelvic floor is super important for a strong core and overall health. Mixing in exercises like glute bridges, squats, dead bugs, and bird dogs can really help strengthen those muscles. If you’re interested in boosting your pelvic floor strength and just feeling better overall, don’t hesitate to reach out! We’d love to chat and see how we can help you on your fitness journey!

Have you tried any of these pelvic floor exercises? Let us know either way in the comments!

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Prenatal Fitness

Understanding Your Body: Changes to Expect During Pregnancy  

Pregnancy is a beautiful and life-changing experience. It is also a very physically demanding and body-changing experience! The body goes through more physical and hormonal changes during pregnancy than at any other period in a person’s life – including puberty or menopause. Understanding those changes, and what impact they will have on you both physically and mentally, will help you prepare for them, accept them, and continue to thrive through them.

First Trimester Changes

The first trimester sees a host of hormonal changes, with relatively few physical changes to the body at this point. The body begins to experience hormonal changes as soon as the implantation of a fertilized egg into the walls of the uterus occurs. The presence of the embryo signals for hormone production in the mother’s body to sustain and maintain the pregnancy. Among the hormones produced and released throughout pregnancy are relaxin, estrogen, and prolactin.

Relaxin is released to soften the connective tissues and joints within the pelvis in efforts to increase its flexibility in preparation for birth. However, there is no way for the body to target the tissues located only within the pelvis, and you will experience this increased flexibility throughout the entire body; take care to monitor your flexibility and avoid overstretching.

Estrogen, the female reproductive hormone, increases dramatically throughout pregnancy. This is the hormone responsible for making you feel emotional or sensitive, and is the culprit of any mood swings or irritability you may experience. The higher levels of estrogen also cause the pituitary gland, the part of your brain responsible for hormone production and regulation, to enlarge by 135%, causing further hormonal imbalance (read; mood swings). This growth is largely attributed to the increase in number and size of lactotrophs, the cells that produce prolactin.

Increases in prolactin levels trigger the production of breastmilk, which can cause breast tenderness. Breastfeeding mothers will continue to experience elevated prolactin levels after delivery; one of the only hormones to remain elevated after pregnancy.

These hormonal shifts can also disrupt sleep, and contribute to other common pregnancy-related symptoms such as morning sickness, nausea and vomiting, and fatigue.

Tips for managing these early discomforts include:

  • pacing yourself and taking extra rest: the baby goes from a zygote to an embryo to a fetus, all within the first trimester, and all major organs of the fetus are developed – that’s a lot of work on mama, so take as many naps as you can!
  • incorporate gentle movement: taking short walks and stretching – especially the hips and back – can help relieve pregnancy-related pains
  • practice mindfulness: mindfulness and yoga can help reduce stress and pain – check out our post on The Benefits of Prenatal Yoga for more tips on mindfulness and yoga during pregnancy!

Second Trimester Changes

In the second trimester, there is often a much-needed respite from any nausea, morning sickness, and extreme fatigue. Many mamas get a new burst of energy in these weeks – take advantage of this time to support your body through the physical changes that are beginning and to prepare for the changes to come!

Most mamas start to see the baby bump emerge during the second trimester. Every body, baby, and pregnancy is different, and when exactly you’ll start showing is not an exact science and can vary quite a bit, though most people report a new roundness coming out sometime between 14 and 20 weeks. Whenever your baby makes their bump debut, remember to be kind to your changing body and appreciate it as the safe home for your growing babe.

The growing belly also means a shifting center of gravity; or a feeling of your balance being pulled forward by the weight of your growing baby. The second trimester is a perfect opportunity to strengthen your sense of balance with pregnancy-safe exercises to strengthen the core, pelvic floor, and stabilizing postural muscles. Be careful not to perform activities that will challenge your sense of balance (like jumping, stepping, or standing on uneven surfaces); but rather, focus on reinforcing your balance by building your core, glutes, and legs.

Your body produces a lot more blood during pregnancy – usually 50-80% more blood volume – which, along with the increase in growth hormones in your body, gives you that dewy, glowy looking skin and thicker, lustrous hair. You may also notice an increased shortness of breath at this time as your heart is working much harder to pump all that extra blood through your body. Practicing aerobic activity at a comfortable pace will help keep your heart and lungs strong and healthy, as well as keep your body prepared for labor and delivery!

Tips for capitalizing on the second trimester energy:

  • strength train to prepare the body for labor and delivery: focus on building the core, pelvic floor, legs, and glutes with pregnancy-safe exercises
  • build cardiovascular endurance: incorporate daily cardio activity to help the heart and lungs keep up with the increased demands of pregnancy
  • practice body gratitude: learn about what your body is doing to help your baby grow healthy and strong and be appreciative – and in awe! – of everything you are capable of

Third Trimester Changes

You’re nearing the finish line, and your baby is squeezing in all the extra growth they can in the third trimester! Babies will gain about 6 to 9 pounds in the third trimester, sometimes as much as a pound per week starting around 36 weeks. This means that your body is starting to get very cramped as baby expands farther into your chest cavity, pushing into your ribcage and shoving your other organs (like your digestive tract, heart, and lungs) to the side to make room. You’ll likely experience even more shortness of breath thanks to the reduced space around your lungs, and the pressure on your digestive tract may prompt a return of nausea or indigestion.

This is a perfect time to start preparing for labor – both mentally and physically! Practicing labor breathing, meditation, and mindfulness techniques prior to labor beginning helps your body and brain to feel ready for the journey ahead and makes it easier to utilize these techniques once labor does start. We talk more about different breathing techniques for labor in our post on The Benefits of Prenatal Yoga!

Many mamas also experience other pains related to the growing baby and the pressure they exert on your body. You may have increased pelvic pressure – especially once baby “drops” in preparation for labor – or feel strain on the hips and low back from the rapidly increasing weight of baby. The last few weeks of pregnancy can become increasingly uncomfortable, so focusing on movements that will help manage your pain and prepare you for labor and delivery are essential.

Tips for preparing for labor and delivery:

  • practice mindfulness and breathing techniques
  • practice labor and delivery moves and poses: squat, lunge, and try to open the hips whenever possible to encourage baby to get into birthing position
  • stretch and perform prenatal yoga: support and open the hips and back to relieve pain and prep for labor and delivery

In short, pregnancy is quite the adventure with lots of changes happening in your body and hormones. Knowing what to expect in each trimester can really help you handle the ups and downs. The first trimester might leave you feeling pretty worn out, but don’t worry—the second one usually brings back some of your energy. It’s super important to take care of yourself, get some gentle exercise, and practice mindfulness to help with all these changes. Remember to appreciate how strong your body is and enjoy this journey as you get ready to welcome your baby. Embrace every stage with a positive vibe and a good support system as you head toward parenthood!

What was the biggest change you were not expecting during pregnancy? Share with us in the comments below!

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Prenatal Fitness Recovery & Wellness

The Benefits of Prenatal Yoga for Moms-to-Be

Prenatal yoga may sound fancy and complicated, but it’s actually one of the easiest ways to stay active while connecting with your baby during pregnancy!

Yoga is the practice of combining breathing techniques, meditation, and specific body poses to exercise and strengthen your body through mind-body connection. A regular yoga practice has also shown to have a myriad of mental benefits, such as stress reduction and management, as well as the physical benefits.

Pregnancy, while a very exciting time of a new parent’s life, can also cause many stressors as your life – and body! – undergoes this huge change. As such, many expectant mothers have found that adopting a yoga practice brings a much-appreciated sense of peace as well as improving their physical comfort throughout their pregnancy.

Disclaimer: Always consult a healthcare professional before starting any exercise routine during pregnancy.

What is Prenatal Yoga?

Prenatal yoga is a specialized practice for pregnant mamas that adapts traditional yoga poses to meet the unique needs of pregnancy. It focuses on building strength, flexibility, and relaxation, combined with breathing techniques that can be used both throughout pregnancy and during labor and delivery. Prenatal yoga also includes modifications for safety and comfort during all trimesters. helping to alleviate common pregnancy pains and promote the connection and bond between you and your baby. It is specifically designed to support your growing and changing pregnant body, and targets strengthening the core and pelvic floor to support labor, delivery, and postpartum recovery as well.

Physical Benefits of Prenatal Yoga

Prenatal yoga poses focus on improving your mobility, which can help restore your sense of balance as your growing belly begins to make you wobbly. Poses such as child’s pose, downward facing dog, tree pose, or tailor pose help open up the hips while strengthening the core; both of which will assist in labor and delivery!

During pregnancy, your body releases a hormone called relaxin, which causes the tissues of the body to soften and relax to assist with opening through the pelvis during labor and delivery. This causes the joints to have a looser feeling that can make it easy to accidentally over-stretch a muscle, causing pain or injury. Prenatal yoga helps to improve flexibility without over-stretching by incorporating strengthening of the muscles into the practice.

The improved flexibility and strength that comes from a prenatal yoga practice can ease common pregnancy discomforts like back pain, hip pain, and sciatic pain. Additionally, prenatal yoga enhances the body’s circulation and improves the efficiency of blood flow. Your blood volume can increase 50-80% in pregnancy, which can contribute to swelling of the ankles, feet, legs, and joints. A regular prenatal yoga practice can help to reduce swelling, as well as addressing other pregnancy symptoms such as nausea, fatigue, and sleep disturbances through gentle movement.

Mental and Emotional Benefits

Yoga reduces stress and promotes relaxation through the use of meditation and breathwork, as well as fostering a mind-body connection. Prenatal yoga in particular also fosters a mama-baby connection by incorporating movements that help you to feel connected to your baby.

Breathwork, meditation, and visualization can reduce the body’s release of cortisol, a stress hormone. Cortisol is associated with the triggering of the body’s “fight or flight” mechanism; lower levels of cortisol mean more feelings of calmness or peacefulness!

Mindfulness is an important cornerstone of any good yoga practice. Mindfulness is a state of being aware of the present moment, observing thoughts, feelings, and sensations without judgment. It also helps you become aware of your thoughts and emotions as they occur naturally, but without getting carried away by them. Practicing mindfulness during your yoga practice can be especially useful because it allows you to focus on cultivating a mind-body – and a mama-baby – connection, which improves both the mental and physical states.

Preparation for Labor and Delivery

Breathing exercises and techniques are a crucial part of labor-pain management. Focusing on your breathing ensures proper oxygenation, which is vital for the health of both you and your baby during delivery. Performing breathing exercises also helps your body to relax and calm the nervous system, allowing the muscles of the body to work with labor contractions, rather than tensing up and resisting, which can slow or stall labor. Practicing labor breathwork with prenatal yoga throughout pregnancy helps the body prepare for labor by building cardiovascular as well as muscular endurance.

Some beneficial breathing exercises to practice for labor include:

  • Deep, Slow Breathing: Inhale deeply through the nose, feeling your abdomen expand, and exhale slowly through the mouth. 
  • Rhythmic Breathing: Find a comfortable rhythm, like inhaling for three counts and exhaling for three counts, to help stay focused. 
  • Paced Breathing: Match your breath to the contraction, becoming faster as the intensity increases and slower as it decreases. 
  • Light Accelerated Breathing: Use short, shallow breaths through the mouth at about one breath per second during the peak of contractions. 
  • Pant-Pant-Blow Breathing: A sequence of short, quick breaths followed by a longer blow, often described as “hee-hee-hoo”. 
  • Expulsive Breathing: Use this technique during the second stage of labor to help push more effectively. 
  • Learn more from the American Pregnancy Association

Tips for Practicing Prenatal Yoga

  • Find a supportive and comfortable environment: whether this is your living room, an outdoor space in good weather conditions, or a local group class, you should feel both physically and mentally safe and comfortable
  • Listen to your body: be prepared to modify poses to find what feels right for your practice; every pregnancy is unique and will require differing practices – embrace where you are in your journey and focus on the mind-body-baby connection
  • Daily practice: yoga requires little else other than a comfortable space to be; try to incorporate even just a few minutes every day of breathwork, mindfulness, and physical poses that release muscle tension and bring relief

You should always stop activity immediately and seek medical attention if you experience any of the following or are concerned about the health and safety or yourself or your baby:

  • vaginal bleeding
  • abdominal pain
  • regular or painful uterine contractions
  • leakage of fluid from vagina
  • shortness of breath before exertion
  • fainting
  • severe headache
  • chest pain

What is your favorite technique for practicing mindfulness? Share with us in the comments below!

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Prenatal Fitness

Safe Exercises for Each Trimester of Pregnancy

It’s a long-held belief that pregnant people need to take it easy during their pregnancy; further stoked by fears of pre-term deliveries or squishing their baby. While the importance of getting plenty of rest can hardly be overstated, there is often no need to bring your life or activity levels to a grinding halt throughout pregnancy. In fact, many healthy or medically normal pregnancies would benefit from maintaining, or even in some cases, increasing, your physical activity!

Appropriate exercise routines during pregnancy can help promote the physical and mental wellness of both mama & baby by providing a healthy outlet for managing the physical changes throughout the pregnancy and for coping with the emotional changes around your growing belly and growing family.

Regular exercise while pregnant has also been shown to:

– reduce chronic pregnancy pains; such as back pain, hip pain, or sciatic pain

– improve labor and delivery (active pregnancies are linked to shorter labor and deliveries, less labor pains, quicker recoveries, and lower occurrence of delivery complications)

– lead to increased muscle mass and decreased fat mass for babies

– lead to increased IQ for babies

While many people are told to avoid any strenuous activity during pregnancy, I like to remind people that pregnancy, labor, and delivery are strenuous activities that every pregnant person should absolutely feel empowered to prepare themselves for both mentally and physically!

– Disclaimer: Always consult a healthcare professional before starting any exercise routine during pregnancy. This post was written by a certified personal trainer with specialized education in pre- and postnatal fitness, not a medical professional, and is not intended to serve as or replace medical information or opinion.

Understanding Each Trimester

Pregnancy is divided into three distinct trimesters. In the first trimester, the uterus works overtime growing to support a pregnancy and create the placenta, the baby develops rapidly from a zygote to a fetus, and all of the baby’s major organs are developed. This is a LOT of work for the pregnant mama! Common symptoms in the first trimester include feeling fatigued – like, seriously all the time – and experiencing nausea and/or shortness of breath. These symptoms can start affecting you as early as 5 weeks – sometimes even before you think to pick up that pregnancy test!

In the second trimester, there is often a much-needed reprieve from both the nausea and the fatigue. The second trimester is often the favorite of the three, thanks to the little break in feeling so icky, but also because this is when most people grow the beloved belly bump! The adorable new addition not only lets the cat out of the bag – if you haven’t already – but it is also responsible for the pelvic pressure you may begin to feel at this point, as your growing uterus starts to weigh on the pelvic floor muscles. Your expanding belly is also the culprit of your newfound wobbliness, as your body’s center of gravity begins to shift forward to offset the new weight of the baby.

The third trimester sees rapid growth once again, as the baby grows more and more and prepares to join you on the other side of the belly! Unfortunately, this may become quite uncomfortable as your uterus starts to push on the different organs in your chest cavity – such as your digestive tract, lungs, and heart. Your organs will be squished and working hard under these tight new conditions, which may result in new feelings of – or further exacerbate any – breathlessness, nausea, or heartburn.

First Trimester (Weeks 1-12)

During the first trimester, many expecting mamas experience nausea or vomiting that – despite being known colloquially as “morning sickness” – can strike at any time of day or night, and can make physical activity difficult or feel downright impossible. The extreme fatigue of the first trimester can also cause exercise to fall much lower on the totem pole of priorities (or, at least beneath “naps”)! However, regular activity can help combat both these symptoms and keep you feeling better all around. The best solution is to find a balance between some light exercise and getting extra rest or sleep!

The American College of Sports Medicine (ACSM) and American College of Obstetrics and Gynecology (ACOG) recommend striving for 30 minutes of moderate-intensity activity five days per week for healthy individuals, including those experiencing medically typical pregnancies. If you are new to working out, it’s important to start slow and to consult with a prenatal fitness instructor to help keep yourself and your growing baby safe!

Generally safe exercise activities during pregnancy include low-impact aerobic activities, gentle stretching, and strengthening activities – particularly for the core and pelvic floor.

Safe Exercises for 1st Trimester

1. Walking

2. Swimming

3. Prenatal yoga

4. Pelvic floor exercises

Tips for Staying Active in the 1st Trimester

1. Start slowly and build on your momentum

2. Aim for consistency rather than perfection

3. Adjust your exercise and overall energy output based on how you are feeling each day

Second Trimester (Weeks 13-26)

As you enter the second trimester, the nausea and fatigue tend to (hopefully!) lessen or disappear entirely. Take advantage of having more energy to work on building strength that will support your pregnancy, labor, delivery, and recovery!

As your belly grows, your center of gravity shifts forward with the weight. This can cause feelings of unsteadiness, so be sure to take your time and not test the boundaries of your balance! The shifting center of gravity can also affect the posture of the spine, leading to chronic pregnancy-related pains such as low back pain, sciatic nerve pain, and neck and shoulder pain. Working to strengthen the postural muscles of the back, chest, hips, and core can help combat and reduce these pains, making your pregnancy much more comfortable.

The growing baby & belly bump can also have another unexpected effect. When laying on your back, the weight of the growing uterus sitting on your spine can reduce blood flow and cause feelings of lightheadedness or nausea. Additionally, the muscles of the abdominal wall are stretched and pushed to the side by the growing uterus, which can make sitting upright from sitting on your back difficult or painful. Be careful not spend too much time in this position and, when getting up from this position, roll onto your side before sitting up to help reduce the strain on the abdominal muscles and pressure on the uterus.

In the second trimester, low-impact aerobic activities, strength-building activities, and stretching are essential for helping the heart, lungs, and muscles keep up with the increased workload of pregnancy.

Safe Exercises for 2nd Trimester

1. Low-impact aerobics (walking, swimming, elliptical)

2. Strength training

-squats and lunges for labor and delivery prep

-back, chest, and shoulder strengthening for postural support and pain management

-hip and pelvic floor strengthening for pain management, delivery prep, and postpartum recovery

3. Gentle stretching routines

4. Modified core strengthening exercises

Tips for Staying Active in the 2nd Trimester

1. Stay hydrated before, during, and after your workout

2. Wear well-fitting exercise clothing that supports, rather than squishes, your belly

3. Listen to your body – now is not the time to set any new personal records!

Third Trimester (Weeks 27-40)

The third trimester is greeted with a return of fatigue, difficulty sleeping or feeling comfortable, increased difficulty balancing, and shortness of breath. At this point, everything may be starting to feel like an exercise as you reach the finish line! The best course of action is to approach your third trimester fitness routine with the goal of maintaining movement rather than focusing on intensity of the movement.

Keeping up your strength in particular will be especially beneficial for labor and delivery prep! Labor is a very physically demanding activity, and preparing the heart, lungs, and muscles (especially the muscles of the hips, pelvic floor, and core) for labor through strength training will help you feel properly equipped and assist in a faster recovery postpartum.

Safe Exercises for 3rd Trimester

1. Low-impact aerobics (walking, swimming)

2. Strength training; particularly squats and lunges

3. Modified core & pelvic floor strengthening exercises

4. Breathing exercises for labor

Tips for Staying Active in the 3rd Trimester

1. Avoid high-impact activities or activities that challenge sense of balance

2. Prioritize getting physical and mental rest

3. Be aware of your body’s decreased cardio capacity due to the uterus putting pressure on the heart and lungs

General Exercise Guidelines for Pregnant Women

Generally speaking, exercise is safe for most pregnant people to participate in and has proven benefits to the health of both mama and baby, as well as helping with the management of pregnancy-related pains and preparing the body for labor and delivery.

Some great ways to incorporate exercise into your daily routine while pregnant include joining a community, such as a local Mommy & Me fitness class (check out our Mommy & Me Fitness Classes in the Inland Empire, safely and thoughtfully designed for pregnant and postpartum women), using a fitness tracker app to track your steps or progress, and setting clear and attainable goals (check out our post on Smart Goal Setting).

There are three important things to remember about your pregnancy exercise routine:

  1. Pregnancy is not the time to set new personal records; stick to the exercises and weights you feel comfortable with already and avoid adding too many new types of exercise
    • *if you are new to exercise, we highly recommend working with a certified trainer who has education in prenatal fitness to help you safely start an exercise program to support your pregnancy and your baby properly
  2. Avoid challenging your sense of balance or exercises that could pose fall risks (i.e., jumping movements, stepping onto/off on high platforms, uneven surfaces, etc)
  3. Modify your core workouts (avoid crunching movements and work to strengthen the postural support muscles of the core, low back, and hips)

Signs to stop exercise immediately and seek medical attention include:

  • vaginal bleeding
  • abdominal pain
  • regular or painful uterine contractions
  • leakage of fluid from vagina
  • shortness of breath before exertion
  • fainting
  • severe headache
  • chest pain

*when in doubt, it is always safer to seek medical attention or opinion rather than trying to push through something that doesn’t feel right.

You are ultimately the expert on your own body! Listen to the signals your body is sending you and focus on finding a way to move your body that you can enjoy and use to connect with your baby.

Did you workout during your pregnancy? Share in the comments below any tips you have for staying active and healthy!

Additional Resources

– Mommy & Me Group Fitness Classes

– One-on-one Personal training with Kailey – ACE Certified Personal Trainer with pre- and postnatal fitness education

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