How To Start Working Out: Framework for Moms

Whether you’re pregnant and want to begin exercising to have a more comfortable pregnancy or a new mom ready to focus on fitness again, with all of the apps and internet clutter it can be hard to figure out where to begin. That is why I’m sharing the method I developed and have used with hundreds of moms and moms-to-be. It’s called Core, Function & Fitness (CFF). CFF is an approach. It’s a strategy. It’s a guide to help you determine where to begin your fitness journey and a framework to help you prioritize what to focus on during your workouts.

Whether you’re pregnant and want to begin exercising to have a more comfortable pregnancy or a new mom ready to focus on fitness again, with all of the apps and internet clutter it can be hard to figure out where to begin. That is why I’m sharing the method I developed and have used with hundreds of moms and moms-to-be. It’s called Core, Function & Fitness (CFF). CFF is an approach. It’s a strategy. It’s a guide to help you determine where to begin your fitness journey and a framework to help you prioritize what to focus on during your workouts.

The Foundation

During and after pregnancy, the foundation of your fitness program should be core strength and function. Core refers to the 360-degree cylinder from your diaphragm to your pelvic floor, including both abdominal and back muscles. A functional core means that your deep stabilizing muscles activate to support your spine before any movement. A functional core also means, you know how to breathe (exhale on exertion) with movement, and that you’re treating any pelvic floor concerns like tight pelvic floor muscles or urinary incontinence. A strong and functional core will enhance your ability to advance in exercise and will make daily life more comfortable.

If we look at CFF as a pyramid, “core” is the base layer and what you’ll prioritize when you begin an exercise program. This doesn’t mean that core needs to be your only focus, but if you’re short on time or searching for workouts, this will help you strategize and select the correct exercises. If time and energy aren’t an issue you can certainly do workouts that are more than core, but keep in mind that if your core isn’t yet strong and functional, you’ll want to ensure any other formats of exercise you’re choosing don’t require more core strength then you presently have.

For example, if you’re pregnant and beginning an exercise program, you can focus on breathing and engaging your abs with each movement you perform. So if you’re doing squats, lunges, and arm exercises, rather than just going through the motion, you’re exhaling on exertion or engaging the deep abs as you curl the dumbbell during a biceps exercise.

Middle of the Pyramid

So now that you’ve spent some time activating your pelvic floor, deep abs, and using your breath, you’re ready to shift your focus to “function”. The term functional training is a bit trendy so I’ll provide you with my simple definition. Functional training is performing exercises that help you meet the physical demands in your life. This means factoring in the type of job you have, the workouts you plan to do, or the physical demands of caring for your child at different stages. During pregnancy functional training can be performing exercises that help you better adapt to the changes your body is experiencing, like strengthening your back because you’re being pulled forward due to the weight of your breasts and belly. Function is the next step in my model because you should be able to feel good moving through your daily life before setting more lofty fitness goals (for example if your back hurts every time you lift your child, doing an hour spin class maybe shouldn’t be your priority). Functional training also means addressing pain and specific weaknesses. It is easier to attain function when you have a strong core, so for that reason “function” sits on top of the “core” layer in my pyramid.

Top of the Pyramid

You’re ready to move up the pyramid when you have a solid core foundation and you’re functionally moving well during the day and your workouts. “Fitness” is the top piece and refers to goals such as muscle definition, weight loss, sports performance, and running. This is the last step along the CFF progression because you’ll have a better chance of achieving fitness when you effectively know how to engage your core and you know how to perform exercises correctly and without pain. I’ll reiterate that it doesn’t mean that you have to wait to set your fitness goals, but increasing your run distance shouldn’t be the priority before you’ve spent time on the other components. When you move to the top of the pyramid, the idea is that you’ve already set yourself up to achieve your specific fitness goals.

For example, if you do have a goal to run postpartum, you can first focus on making sure your core can support proper running form, and that your pelvic floor muscles can handle the impact and load. Functional training might include single-leg strength activities so that when you do run, your body is better prepared. 

Summary

I developed the Core, Function and Fitness method to help you prioritize your efforts, and make workout selection less overwhelming. The pyramid can also be explained as a pie chart with the percentages of core, function and fitness components shifting as your needs are being met. Maybe you’re starting with core being 80% of the chart because you just had a baby, but after a few months of training, core might then become just 30% and fitness taking the majority. This pie chart is a good visual because it emphasizes that you’re never solely focusing on just one thing. All components are important and will be integrated into your plan.

Whether you like the pyramid or the pie chart, the main point I'm making is that this is a tool that can keep you active through all 40 weeks of pregnancy, and help you feel stronger than ever after having a baby.

Mobility vs. Flexibility: What do Moms Need More?

At some point during or after your pregnancy, you’ve probably complained about a muscle feeling tight or if you feel restricted in a movement, your response may have been that you need to stretch more…or maybe you’ve convinced yourself that you’ve always been inflexible. However, it’s quite possible that you’re plenty flexible and that it’s an issue of mobility. So what’s the difference?

Generally, mobility refers to the ability of a joint to move through its full range of motion. It encompasses flexibility, strength, stability, and motor control. Optimal mobility will allow you to perform movements without limitation. Most definitions refer to mobility as an “active” action.

Generally, Flexibility is a component of mobility that describes the ability of a muscle or tissue to lengthen. It primarily focuses on stretching the muscles. Most definitions refer to flexibility as a “passive” action. During and after pregnancy the hormone relaxin, can increase the laxity in joints, which most people translate to less flexibility, but research usually measures joint movement, so my thoughts are that it should be looked at in more totality and it may be more of a mobility issue. After a c-section or tearing, scar tissue can decrease a tissue’s flexibility, which is why scar tissue massage is important.

Because I believe that being functional and being strong in all the major movement patterns is what keeps moms active during pregnancy, and return safely to exercise after having a baby, I always include mobility work in my sessions with clients. Flexibility is a part of that. So the title of this post may have been slightly misleading. What I want you to understand is that flexibility is a piece of mobility and, therefore not enough. Moms should look for opportunities to enhance their overall mobility.

So what are the benefits of improving your mobility as a mom?

So you can actually follow the suggestions:
Pregnant moms are told to squat as a way to prep for childbirth, however, it’s incredibly hard to do this appropriately if your ankles or hips are immobile. You might have been told to use breathing as a way to strengthen your core postpartum, but this will be difficult if your thoracic spine is immobile. Mobility exercises can remove the limitations of performing these movements that are good for your pregnant and postpartum body.
Injury Prevention and Pain Management:
Discomforts such as back pain, pelvic pain, and joint pain are not uncommon for moms due to the stress of pregnancy and caring for a child. When you have mobility, you’re less likely to compensate and overuse the wrong muscles. Without mobility, poor posture and improper alignment can cause pain and even injury.
Greater Functional Ability:
Mobility exercises are specifically designed to replicate the demands put on your joints in your daily life, such as lifting, bending, and carrying. By incorporating mobility training into your fitness routine, you can develop the functional strength you need to push a stroller, carry your toddler, or reach to the back seat to replace a pacifier for the 10th time. In one study assessing the role of flexibility exercise, and the role of muscle strengthening exercises in the functional daily activity of adults, they found that each improved function. Because mobility is improved with muscle strength training, it is safe to conclude that mobility (which includes stretching), can improve your functional quality of life.
Emotional Health:
Being in a body during and after pregnancy that you feel like you have very little control over can take an emotional toll on you. Mobility exercises can help you move well and regain confidence. Feeling good both in your body and while you perform basic tasks is great for your mental health.

So although I know your time is limited and some weeks you’re lucky to get any workouts in, consider spending more time on your mobility if daily functions are a struggle. Enhance your ability to meet the physical demands of motherhood with training that includes flexibility, stability, and motor control…in addition to your strength and aerobic exercise sessions. Tight hips are often a complaint during pregnancy, check out this video for a. hip mobility flow.

Moms, Stretching Isn't Going to Fix Your Back Pain

When your back feels tight or even painful, the first thing you probably say is “I need to stretch more”. And although stretching and back mobility is one component to back health, it will never be the best or only remedy. Stretching lengthens muscles…in the moment, but it rarely is enough for spasms, and definitely isn’t enough for chronic or recurring pain. Most often, the cause of back pain for moms is feeding posture, carrying, and lifting their baby, weak core. This pain may appear in pregnancy and continue postpartum, or not show up until after the fourth trimester as your baby grows. To truly address your pain, you have to address the cause. The moms I work with have significantly less back pain than most because we focus on range of motion (mobility) of joints like hips, knees, and ankles, we strengthen the muscles involved in mom posture (rounding shoulders), and we strength train for mom movements (lifting, bending).

Here are four muscle groups you can focus on as you begin to address your back pain:

Glutes

Your glutes are important for hip extension and they help with core stability. During the early postpartum period, strong glutes can support your weaker core muscles as you work to rebuild ab strength and function. During pregnancy, your glutes can step up and assist your lower back muscles when they fatigue trying to adapt to the anatomical changes that occur each trimester.

Hamstrings

The hamstrings are responsible for hip extension and knee flexion. They play a crucial role in bending down to pick things up. When they are strong they can share the load with your back muscles to prevent overuse, which reduces your risk for pain. Use your hamstrings to hinge rather than rounding your spine when lifting your baby out of the crib, your back will thank you.

Core muscles

This is probably the most obvious group of muscles when you think of preventing lower back pain. However, you have many core muscles, and not only do you need to keep them strong, but you have to make sure they coordinate and work well together. This is especially important for moms considering your rectus abdominis muscles, diaphragm, and pelvic floor muscles are heavily impacted by pregnancy. But, don’t feel hopeless, I’ve helped hundreds of moms learn how to strengthen their core during and after pregnancy. Research shows back pain is common, but not inevitable with the right core training program.

Upper back muscles

Yes, your upper back muscles can impact your lower back muscles. Muscles like your rhomboids, trapezius, and rear deltoids, help maintain posture and prevent rounding of your shoulders. Moms tend to develop rounded shoulders due to extra frontal weight during pregnancy, and feeding posture postpartum. Strengthening the upper back will keep your body in better alignment reducing your risk for low back pain.

So even though nearly 80% of moms suffer from low back pain, that doesn’t have to be your story. If you recognize that reducing your risk for pain is more than just stretching, and involves joint mobility and muscle strengthening, then you’ll fall into that 20% of moms who can stay active during pregnancy, and take care of their child comfortably. You got this!

What is Functional Strength Training for Moms?

The fitness industry often sees spikes in new trends year to year. At a point in time, functional training was a top trend, so when you Google the term you’ll find various definitions. The most simple way to describe functional strength training is that it focuses on movements and muscles that help you meet the physical demands of your life. Whether you’re a weekend golfer, a sanitation worker lifting heavy bags, or a mom who needs to be able to push a stroller or chase a toddler, you have repetitive physical demands that require you to master specific movements that require specific muscles. Training for those demands would be considered functional training.

So what are the functional needs of moms?

Your physical demands will vary in each stage of motherhood, and your strength program should adapt along with that. Here are some examples of the physical demands and an example of the movements or muscles that could be a part of your functional strength training program.

• Pregnancy changes like heavier breasts and belly: to combat the shift in the center of gravity, your program should ensure that your posterior muscles like back extensors, glutes, and hamstrings are strong enough because they will be overworked.

• The goal of running a 5K as your first race after having a baby: a functional program might focus on building cardiovascular endurance through a run/walk interval program, but also incorporating pelvic floor in your core training to prepare for the impact of running.

• Breast or bottle feeding frequently: the forward-leaning and rounded shoulder posture means your program should combat that position by focusing on lengthening your chest muscles while strengthening your back muscles.

• Wearing your baby in a carrier: The additional weight of your baby means more demand on your core as you move. A progressive core stability program is key.

• Carrying a toddler that gets too tired to walk: same as above, but now the load is even heavier and not as static. Not only do you have to be able to stabilize your spine, but your program should train muscles for the quick activation required when your child decides to squirm or lean back out of your arms abruptly.

• Coming up off the floor from a diaper change: a movement that mimics that pattern is the lunge, so variations of the lunge would be essential in your strength program.

• Lifting your baby out. of the crib: You often think squatting is the correct way to lift something, but the crib makes squatting tough. Instead, focus on mastering the deadlift…it will save you from back pain.

So similar to the athlete who needs to train to be strong and functional in their sport, moms have very specific and repetitive physical demands. Functional strength training for moms is to intentionally train the movements and muscles that will help them feel strong and meet the physical demands of motherhood, with confidence and without pain.

How do you know if your strength training program is functional?

With so many fitness options available it can be overwhelming to discern which programs would be considered functional, and not just functional, but a program that accounts for the body’s changes and repetitive movements during and after pregnancy. To help you evaluate your workouts, here are a few characteristics of a program that would be considered functional and beneficial for you:

• There is a plan specifically designed to meet your needs. If you take a spin class one day, a Peloton arms workout the next, and end your week with a booty builder workout on YouTube, this might be a great way to meet the recommended physical activity guidelines, but if your goal is to be able to sit 8 hours per day in front of a computer, wear your baby as you explore the city on the weekends, and take a family hiking trip in the summer…those workouts do not make up a functional training plan.

• There is an assessment: An assessment will help you determine your current strengths, weaknesses, motor control ability, mobility, and movements that cause pain. This baseline evaluation will inform the priorities of your workouts and functional strength program.

• Programs focus on movement patterns (lunge, squat, hinge, rotate, push, pull): In focusing on patterns you’ll get really good at having the right muscles fire at the right time, which will improve how you move and accomplish your daily tasks. Movement patterns involve several muscle groups so you’ll still achieve the “toned” arms you’re going for, but with the added benefit of helping you function.

• Intentional progression: because functional programs focus on major movement patterns, they will always be a part of your program, but a planned progression so that you continue to be challenged.

Hopefully, you understand what functional training is, what functional programs look like, and the benefits of functional strength training for moms. In my opinion, moms who focus on functional strength training stay consistent with exercise and are more motivated to challenge themselves. Since the results of your efforts show up in daily life, like carrying three bags of groceries instead of one, results can feel more rewarding.

If you’re looking for more guidance, visit www.activemomfitness.com or www.corefunctionfitness.com for live and self-paced programs.

3 Ways to Incorporate Pelvic Floor Training into Your Strength Routine

Your pelvic floor muscles can be considered the basement of your core and play a key role in managing intra-abdominal pressure (pressure within your abdominal cavity that helps stabilize your spine). When your pelvic floor muscles work with the rest of the core to manage the pressure, you'll feel stable and strong. When one area of your core is weak, your ability to manage and create pressure for stability changes. During pregnancy breathing, abdominal muscles/wall, and pelvic floor are impacted by the changes to your body-which is why training each of them properly is so important.

Pelvic floor muscles also play important roles in sexual function, organ support, and sphincteric control (holding urine, gas and poop). During the natal period (pregnancy and postpartum), weakness or overactivity of these muscles can impact your core strength and function, as well as cause conditions such as urinary and fecal incontinence, or pain with intercourse. By now most of us have heard of kegels, and some of you may even manage to fit in a few sets while brushing your teeth or driving. However, like most muscles in our body, pelvic floor muscles need to be functional during movement and not just at rest. The best way to do this is to coordinate the activation of your pelvic floor muscles with other core muscles during movement. Here are some ways to train those muscles with common exercises:

1. During squats: As you descend into a squat this is when your pelvic floor muscles should relax. During this lowering movement, you will inhale. As you ascend up to standing with an exhale, this is when you can contract your pelvic floor muscles (think of trying to tighten your vagina around a tampon). Additionally press through your heels to activate glutes, and draw in your belly button (to hit your transverse muscles).

2. During a front dumbbell raise: As you lift the dumbbell exhale and draw in your belly button (to hit your transverse muscles), while at the same time visualizing your pelvic floor rising along with your arm toward your belly button. As you lower the dumbbell, gently release your abdominal contraction and relax your pelvic floor.

3. Wall sit: While you're holding your wall sit (back against the wall, knees bent at 90 degrees with your knees over your ankles), challenge yourself for endurance pelvic floor contractions-one set of three 8-12 seconds long holds (make sure you’re not holding your breath, just the pelvic floor lift). And then follow that with a wall sit of quick pelvic floor contractions-strong flickers of your muscles for 10-15 reps. Think quick “contract, relax, contract, relax”. (similar to an orgasm)

For most pregnant people, pelvic floor training is recommended and will help you maintain a strong and functional core. Remember to always relax between contractions...you don’t want a tight pelvic floor during delivery.

It can be helpful for everyone to get a pelvic floor assessment postpartum, as many people will need to retrain the muscles, and although common, pelvic floor dysfunction is not normal. Weakness is not the only concern, sometimes birth trauma can lead to overactive or spasmed muscles...so don’t just jump back into kegels.

Happy training!

Ready for more tips? Download 5 Tips for a Stronger Core After Pregnancy.

If you already are experiencing back pain or leaking, consider this FREE 5-day course to gain a better understanding of how to reduce your risk for pain and incontinence.

Functional Training for Moms: Pre/Postnatal Exercise Tips

Long runs after work, trying new fitness classes with your friends, training hard five days per week, or possibly never working out a day in your life. This might have been what fitness looked like for you before pregnancy. Unless you had an injury you probably weren’t strength training a ton with function in mind, or adjusting your routine based on the stage of life you were in.

And then you got pregnant, where your body is changing outside of your control...you’re moving different, feeling different and priorities are shifting. This is really where the first phase of motherhood begins, and where your exercise program should prepare you for that. For many (unless you trained as an athlete), it's the first opportunity to really choose workouts that align with the physical and functional demands being placed on your body, as well as your stage of life.

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Here are a few functional training ideas and tips for early stages of motherhood:

Pregnancy

• Learn which core exercises are still appropriate for you

• Be sure to include breathing and pelvic floor work in your fitness routine

• Focus on lengthening chest muscles and strengthening upper back muscles

• Incorporate a variety of glute exercises

• Avoid impact when you start to feel pelvic pressure or incontinence during exercise

Early Postpartum (0-6 weeks)

• Begin reconnecting to core muscles with breath and simple exercises like hip lifts and pelvic tilts

• Adjust stroller handles to the proper height and enjoy short walking bouts if you’re feeling up to it

• Focus on body mechanics while holding the baby, sitting, and feeding

• Avoid impact exercise (low impact like walking is acceptable as tolerated)

Postpartum 6-12 weeks

• Increase the duration of low-impact activities (like walking) as tolerated

• Address pelvic floor or diastasis recti concerns with a professional

• Begin to progress through core exercises

• Incorporate strength exercises like deadlifts, lunges, or box squats that mimic daily life demands

Postpartum 12 weeks-12 months

• Gradually add more impact exercise if desired (and if strength training has been adequate)

• Begin to increase strength training volume, focus on movement patterns (push, pull, squat, lunge, hinge, rotate)

• Use more frequent, but shorter duration workouts to make consistency more attainable

• Use tools like the foam roller to address mobility and muscle tightness

This is by no means an exhaustive or very specific list, but hopefully, it gives you an idea of the importance of shifting your training focus to not just meet your goals, but also your needs. If you need help personalizing your program, take advantage of the Active Mom Fitness Signature Consult.

When to Start Prenatal Exercise

The short answer: Right away!

But this also depends on what you consider prenatal exercise. Gone are the days when it has to be gentle stretching (although it could be if that’s what you need). In fact, if you watch this video from Nike, you’ll probably feel pretty badass and realize prenatal exercise is going to prepare you for the athletic event that is pregnancy and labor and delivery….a marathon combined with intense sprints.

Prenatal exercise means your training program is designed for the pregnant body. You don’t have to follow a specific set of rules for each trimester. Exercise selection isn’t dictated by the number of weeks you are. A really good prenatal program, simply means you’re going to attempt to put your body in the best position to deal with the demands of pregnancy and motherhood.

Very early in your pregnancy, you may find that prenatal exercise means:

• less intensity because you’re extremely fatigued

• learning how to engage deep abdominal while it's still fairly easy to feel them

• beginning to strengthen pelvic floor muscles

• finding a prenatal exercise specialist to keep you motivated through every trimester

• addressing muscle weakness or tightness that might become an issue later in pregnancy

Later in your pregnancy, prenatal exercise might mean:

• finding new ways to strengthen the core without creating too much abdominal pressure

• reducing impact exercise because it's uncomfortable or your pelvic floor can withstand the load

• calming exercise to help keep your stress low

• making adjustments like switching from pull-ups to rows or floor push-ups to wall push-ups

The above are just examples. Your prenatal program should be based on how you’re feeling, your current fitness level and what you enjoy doing. The earlier you can prep your body for the sport of motherhood, the better.

If you’re ready to start with something simple, download 5 Tips to a Stronger Core During Pregnancy.