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.

Mom Posture: Why Are My Shoulders Rounded?

Catch a side view of yourself in the mirror and you might notice that your ears are slightly forward of your shoulders or that your neck is curved. It may look like you’re slouching even when standing tall, or that you have a “winged scapula”. During exercise, you might notice your shoulders shrug during pushing or pulling. You may have experienced a shoulder injury from instability, or suffer from headaches. You might even feel your breathing is inefficient.

Well guess what? There is a name for that. It’s called Upper Cross Syndrome due to the X you can draw between tight and lengthened muscles in your upper body. And although it’s common among moms, we can’t just blame the kids (although heavier breasts from pregnancy or breastfeeding can contribute). Upper Cross Syndrome affects anyone that is spending extended periods of time with your head forward (think phones and computers). Put simply there is increased stress on your neck and shoulders, which can cause some muscles to be too tight and some muscles to be weak and lengthened.

The good news is that it can be improved or corrected. Here are some starting points:

• Daily Life: Determine the positions during the day that are causing your upper cross syndrome and then reduce time in those positions. Feeding the baby? Change up the position. Working on your computer? Use a chair with good lumbar support, ensure the proper height of the keyboard, and take movement breaks. Moms, the daily stuff really adds up, so these small changes can have a huge impact! *Side note, consider your bra. If it’s not supportive, your breast can be pulling you forward.

• Lengthen: Free up the shortened muscles that are pulling you forward. Muscles like the upper trapezius, levator scapulae, and pecs (upper back and chest) can be lengthened through dynamic and static stretching, as well as using tools like a tennis ball or foam roller. A doorway chest stretch and some upper back foam rolling is a great place to start. Stretches like ear to shoulder while also tilting your chin toward your shoulder are helpful as well.

• Strengthen: Your rhomboids, serratus anterior, and lower traps (mid back), as well as your neck flexors, are probably lengthened and weak. Exercises such as standing or floor Y-raises, and chin tucks are a simple place to start.

So what do you say mama, are you ready to address what has always just been called poor posture? Find a program that works for you!

Prenatal Exercise: Your Power in Your Pregnancy

What if I told you the power you have over your pregnancy lies heavily in exercise? Or that one of the first important decisions regarding the health of you and your baby is about how much you move? What if instead of looking at it as a chore or something feared, we embraced exercise as the powerful tool it is? Hear me out...

Awareness around the importance of prenatal exercise is increasing, and moms-to-be are encouraged more than ever before to stay active during pregnancy. Gone are the days where you hear, “put your feet up, you’re pregnant”, or that you shouldn’t start an exercise program if you weren’t exercising pre-pregnancy. Health and Exercise organizations like the American College of Sports Medicine clearly state that in most adults the benefits of exercise far outweigh the risks.

In fact, the American College of Obstetricians and Gynecologists have identified the following benefits associated with prenatal exercise:

Higher incidence of:

• vaginal deliveries

• Quicker postpartum recovery

Lower incidence of:

• excessive weight gain

• gestational diabetes

• Preeclampsia (one of the most preventable causes of maternal death)

• preterm birth

• low birth weight babies

Let’s not forget about mental health benefits, with moms having reduced risk of prenatal anxiety and depression. If you have an uncomplicated pregnancy, it’s time to embrace moving more.

Exercise is your power during pregnancy. The 2020 ACSM guidelines recommend accumulating 150 minutes of moderate physical activity each week. If you’re new to exercise, don’t get caught up in the numbers, take the simple approach to prenatal exercise. If you prefer structure, make a plan and stick to it. Either way, exercise is meant to benefit your health and shouldn’t be a source of stress, so try this uncomplicated approach:

• Walk for aerobic exercise: It can be as simple as going for short walks whenever you can and longer ones when you feel good. Consider just taking an extra 5-minute walk after parking your car at your destination. If you prefer structure, commit to a 30-minute walk every day after dinner.

• Address muscle stiffness: Again, it can be as simple as recognizing where you’re feeling tight and committing to moving and stretching those areas between meetings or when you wake in the morning. You can also follow something more structured like a prenatal yoga routine. Keep in mind you may feel more stiff due to fluid retention so other strategies beyond moving could be helpful.

• Strength training is key. It’s still possible to take an uncomplicated approach, but this is an area where you want to be intentional, aiming for two strength sessions per week. You can perform bodyweight exercises or use equipment like dumbbells, bands, or suspension trainers. If you’re new to exercise or short on energy and time, start with the muscles most impacted by pregnancy: core (diaphragm to the pelvic floor), glutes, and upper back/shoulders. Again, if you prefer structure, follow a full body strength routine that’s designed for pregnancy. It’s true many people can continue with their pre-pregnancy routine, but your body has new needs so to make the most of your routine, it makes sense to train to meet those changes.

• Learn how to engage your pelvic floor: The simple approach is what you’ll usually find in a Google search, to kegel when you’re brushing your teeth or sitting in the car. For a more integrative approach, you can incorporate pelvic floor training into your strength routine by using breath and intentional contractions during specific exercises. Either way, remember relaxing the muscle is just as important as contracting.

In my experience as an Exercise Physiologist working with pregnant and postpartum moms, strength training is where people get held up, specifically core training. It’s usually a matter of not knowing what’s safe or what’s the most beneficial. There are no “best exercises for pregnancy” which is why it can be confusing. You really have to find what’s right for you.

If I had to give you one general tip it would be: learn how to engage your transverse abdominis muscles with breath. These are your stabilizing muscles and you can draw on their support during exercise. Being able to engage these muscles is also a good indicator on whether an abdominal exercise is appropriate for you. The question of planks often comes up during pregnancy. If you’re able to hold the tension in your abs, while continuing to breathe, without any bulging or doming in your abdomen or feeling pressure in your pelvic floor, then the exercise is probably a safe choice. Crunches and sit-ups are the only absolute “no”.

Other tips if you choose the power of prenatal exercise include:

• Drink plenty of water

• Eat

• Wear supportive shoes and bras (so important for posture and pain)

• Avoid risky activities (risk of impact to your belly or falling)

• Avoid overheating (exercising in a hot environment, and wearing breathable clothes)

Lastly, keep in mind there is no one-size-fits-all all approach. Exercise should make you feel good. It should make you feel empowered. Choose what’s best for you and your baby. If you have access to a fitness professional specializing in prenatal exercise, I highly recommend consulting for a personalized program.

If you’re looking for a simple way to get started, try this download for 5 Tips for a Stronger Core During Pregnancy.

*This was an original blog post for MommiNation.

Exercise After Baby: What Moms Really Want

This post came about after several conversations that I had with my client Simi. During our prenatal strength sessions, we’d often chat about not just her goals during pregnancy, but what they’d be after having her daughter. During one conversation we discussed the varying messages in media and society. On one hand you have the people assuming the ultimate goal is the “snapback”. On the other end of the spectrum was the “all bodies are beautiful” “you’ve just created life” camp. In between sets of TRX rows, we concluded that both perspectives are valid, and that the gray area in between is probably the sweet spot. Weight loss is a valid postpartum fitness goal if that’s important to you, but it would be nice if society understood that your body has been through a lot and “bouncing back” without work (after taking time to recover) is not the case for most.

Fast forward to us talking nine months postpartum, and Simi shares, “I remind myself that my being healthy and active (and thus more happy and energetic) is great for me AND my baby! Some weeks I slip (and allow plenty of grace for that!) but overall the scheduling helps keep me in a good rhythm.” This is from someone that was SUPER committed during pregnancy, sometimes getting 5-6 workouts in per week. But her for the stage of motherhood she is in now, motivation for exercise now is to be “happy and energetic”.

Simi’s perspective is not uncommon. With every client I work with, I ask them their top goals. The most common responses:

• Feel good about my body

• Feel energized

• Reduce pain/prevent injury

• Build Strength/build core strength

Is that to say weight loss isn’t important? Absolutely not. It just means that for new moms there are other priorities and these are the priorities that society, pop culture, and fitness professionals should recognize. It also means that we can appreciate what our body has done, but still want more for it…again, that gray area.

Simi admits her view did change after having her daughter, "My biggest view change is how quickly I want to get back into my pre-pregnancy shape. While this is absolutely a goal for me, I now realize that achieving it as quickly as I originally wanted would require more sacrifice and time commitment than I am willing to give. Time with my daughter and husband together, time with just my husband, indulging in good food and some wine (even though I maintain a healthy diet overall!), spending time with the few family members we can right now, and mental health days are all things I’m prioritizing in addition to exercise. The balance just means slower results, which is okay for me!"

Let’s keep having this conversation. Let’s make that gray area (of what moms really want) more acceptable and known.

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

7 Best Ways to Balance Family and Fitness

Is there such a thing as balance when it comes to fitness and family?

Finding time for fitness has always been a non-negotiable for me. I need to exercise just as much as I need my daughter to understand the importance of exercise. It doesn’t mean it’s always easy, but it’s definitely doable if you want it to be. Here are some tips from me and Erin, who has 10 and 14-year-old boys.

1.Start early. Like with any habit, the more times it’s done the easier it becomes and the more accepted it is. At first, it may feel impossible to workout with a baby or toddler around, but don’t give up. Eventually, your kids will come to expect it and they’ll realize their efforts to demand your attention during that time will fail. If you’re starting when they are a bit older, make the transition easier by inviting them to participate or starting with shorter durations of time. If you’re starting young, try outdoor workouts first. Kids love being outdoors and will be distracted by the environment which means less work for you.

2.Find activities you can do together as a family. This serves several purposes: A) It allows you to burn calories and workout without mom guilt. B) It creates memories of time spent together. C) It helps the whole family relieve stress and improve health. D) It shows your family the importance of caring for your body through movement. E) An added bonus is finding new things to do as your kids get older (think going from pushing them in a jogging stroller while you run to mountain biking together on vacation). 

3.Have a plan B. Not everyone enjoys working out at home or alone, but if you have a family sometimes that’s the only way to stay consistent. This doesn’t mean it has to be your primary source of exercise, but having a go-to fitness routine when schedules change, kids get sick, or the day gets away from you is crucial.

Get off your phone! How often do you go to an activity for your kids or the park and just sit and scroll. That’s precious time! Make a plan to be active. Get comfortable with a quick workout during soccer practice or playground time. Your kids are moving, why shouldn’t you?

Be flexible. You might not get the room to yourself for home workouts...exercise anyway. Kids, pets, partners...let them watch, participate (or challenge you with distractions), but don’t let that be your reason not to workout.

Book the time on your calendar (and the family calendar if you have one) and honor it! Workouts shouldn’t be the first thing cancelled alllll of the time. Sure things will come up, but treat that time as though it is a lunch with a best friend or a critical work meeting with your most important client. If you have a consistent schedule, book for the same time each week for a month in advance. If not, aim to schedule your fitness on a weekly basis.

Ask for help. Exercise is essential for good health (this is a fact, not an opinion). Moms have a hard time asking for help. We think we need to justify ourselves. We think we need to manage it all. If we can get past that mindset we would be a lot healthier. Fitness is a great reason to ask for help. Let’s stop feeling guilty about it.

The truth is balance in any area of life may not truly exist, but priorities do. It’s fine if fitness isn’t in your top 3-5 priorities, but if it is, YOU CAN and will make it work. It’s true I may not have time for other things if I’m prioritizing exercise (tv, sitting down for lunch, cooking dinner every night), but I’m OK with that, because I feel like I am balancing fitness and family (most of the time!).

Erin has found success by choosing virtual strength sessions and the monthly membership program. Let me know if I can help you find your fitness while balancing your family!

Four Tips to Structure Your Home Workout Routine So That You Get Results

With virtual fitness options now in abundance, you should have no problem getting results right? Well, it actually isn’t that simple…but the good news is that with these tips, it isn’t complicated either.

1. Keep your goals in mind: Your fitness priorities should dictate your choice of exercise. Although it is fun to try different studios and formats (and you definitely should take advantage of this if it interests you), keep in mind that jumping around from program to program probably won’t get you closer to a specific goal. If your goal is muscle definition, you need to choose strength workouts. If you want to rebuild after baby, then search for core safe workouts. In general your focus should guide which workouts you prioritize. There is nothing wrong with mixing things up, but you should be at your best for the workouts that are aligned with your goal.

2. Be strategic and plan your week: don’t leave it to chance that you’ll find the right workout on the right day. Your weekly plan should account for varying intensity, recover, duration, etc. If you’re choosing HIIT everyday, when are your muscles recovering? If you’re spinning everyday, when are you working on core? Develop a plan and search for workouts accordingly.

3. With limited equipment, look to maintain muscle: The good news is that if you’ve been working hard to gain muscle, with limited equipment you don’t have to lose all of your gains. Rather than stressing about not being able to lift heavier weights, use resistance training strategies like plyometrics, decreased rest time, eccentric contraction, decreased cardio and increased protein intake to maintain the lean muscle mass.

4. General activity matters: Remember it’s not just about that 30-60 minute workout. Whether you’re after health benefits, weight loss, mental health or peak fitness shape, your body needs to move often. If you’re sitting for long periods then you should work in movement breaks. If it’s an “off day”, still get outside for a walk.

Sample Schedule: For those of you currently working with me or if you’re interested in joining my virtual workouts, here’s how I’d suggest structuring your week. Find all virtual options that can easily be purchased online here.

Monday: Virtual private session focused on your goal and designed specifically with the equipment you have available. Pair with 1-2 moderate intensity walks outdoors.

Tuesday: Moderate to vigorous cardio depending on your fitness level and stage of motherhood (walking, running, biking, spinning, HIIT, etc.). Pair with 1 light intensity walk outside.

Wednesday: Live streamed strength class or virtual private training (Stronger After Pregnancy, Active Pregnancy or Trifecta). Pair with 1-2 short walks/runs outdoors (your choice on intensity).

Thursday: Live Streamed Core Mat Class. Pair with 1 long moderate intensity walk or run outdoors

Friday: Strength class or private training (Stronger After Pregnancy, Active Pregnancy or Trifecta). Pair with 1-2 moderate intensity short walks outdoors.

Saturday: Live Streamed Core Mat class paired with a family activity (hike, bike, walk, dance)

Sunday: Recovery and Mental health focus (yoga, foam rolling, family time, etc.)

If you’ve just had a baby or are ready to take your first steps toward fitness, try start with Active Mom Fitness today!

Five Home Workout Tips For Moms: Exercise When You're Home With Kids?!?!

Some of you are always juggling family time and fitness time. Some of you have a good routine going where you can escape to the gym. Others may be wondering how you can possibly workout with kids at home. However at the time this post was written, all moms are in this together. We’re home with the kids (social distancing) and need to figure out how to fit in exercise. These 5 Tips require a bit of a shift in how we think about exercise, but trust me, you can absolutely maintain and gain fitness while working out at home.

1. Be creative in what you consider a workout. Your three year old might not get excited if you ask them to participate in squat jumps, planks or sprints. However, what if you said, “join mommy and jump like a frog (squat jumps), build the strongest bridge (plank) or be a race car driver (sprints)”? Stretch your creative brain and you and your child are in for a good workout.

2. Short bursts are best. Most children don’t have the capacity for endurance workouts or have a ton of stamina. Take a look around a playground. You’ll see kids running running running and then stop for breaks to climb or swing. Consider this format when planning your workout and you’ll save your sanity. Interval workouts have proven fitness results so plan for 30 seconds to 2 minutes of exercise followed by 1-2 minutes of recovery…also known as tending to whatever your child needs during that time.

3. Break out the music. Seem obvious? Who doesn’t love a good playlist during a sweat session? Working out at home with kids may mean you switch up your mix. Look for songs that will keep them entertained or even guide in their movement. Think “head, shoulders, knees and toes” or “5 little monkeys jumping on the bed”. Better yet, follow along to this freeze dance workout with your kiddo.

4. More is more. More short workouts throughout the day are better than one long workout. You’ll have more flexibility if you’re trying to squeeze in three 10-minute sessions versus a 30-minute session. Workouts boost your energy and mood so an added bonus is you’ll stretch the positive vibes throughout the day. Additionally, this mimics a school schedule so if your kiddo is used to dance, free play, recess or gym it's a great way to get them on board with your exercise break. It’s a win-win for you and the fam.

5. Accept your routine/workout won’t be the same. If most of your workouts take place outside of the home and you temporarily have to find a way for fitness with your children, don’t stress by trying to replicate those workouts. It’s OK to switch up exercise goals and focus. Think of athletes. They have coaches and professionals ensuring they don’t do the same routine year round. They have different seasons. Consider this a change in season for you. Choose a new focus that’s realistic for you. Maybe this means focusing more on yoga, or recovery, or body weight exercise?? Don’t stress. It doesn’t have to be the same. Just keep moving!

See my “working out your workout routine” interview with CBS Philly here. If you’re looking for a little more accountability, try Active Mom Fitness Virtual Live Streams or Private Training. Be sure to subscribe to the Active Mom Fitness Youtube channel for free content.

"Mom Butt": When Your Jeans Don't Fit The Same After Baby

Yes, the term is unflattering, but it’s a thing.

The most important part of your fourth trimester is your postpartum body recovering and building strength...however once you’ve made progress there, you may start to question where did your butt (glutes) go???

Sooo for real, where did it go?

Keep in mind your body changed so that you could carry a child, it takes time for those adaptations to shift. For some, it can take up to 12 months for tissues to heal and hormones to regulate (all affecting your fitness and the fit of your jeans), so be patient. 

During pregnancy anatomical changes occur to make room for the baby. Heavier breasts, larger belly, wider hips...they all impact glute use, therefore impacting glute strength and shape. 

Ok, I get that, but why didn’t it come back post-baby?

Unfortunately, it’s not just going to return because the baby arrived. Like any muscle, you have to work to maintain it, to strengthen it, and to grow it. However, during the postpartum period or when many moms return to exercise they do things to sabotage those efforts.

I don’t want to get in my own way…how am I sabotaging my efforts?

• Focusing too much on cardio. Cardio is great if you love it and it obviously has health benefits. However, in general, cardio doesn’t build muscle the way strength training does. If you enjoy it, do it…but if your priority is muscle definition then it shouldn’t be a priority in your exercise routine.

• Not planning ahead and grabbing snacks and meals without enough protein. In general, it’s recommended that people consume .8g of protein per kg of body weight daily. If you are strength training that range can increase to 1.2-1.7g/kg. It’s hard to consume that amount without some planning and effort.

• Not dealing with pain and recovery first. Glutes connect to the pelvis which is directly impacted by pregnancy. If you have any pelvic pain or pelvic floor concerns, address those first or along with your fitness program. If you don’t, you’ll limit your ability to perform exercises correctly and put yourself at risk for injury.

• Not making time for exercise. If you’re picturing sculpted glutes, it’s going to take time. It’s important to be realistic with yourself. If your child is still very young, lofty glute goals may not be an option from a time perspective. If that’s the case, a quick and functional full-body strength training plan may be more appropriate to start. It will set you up for success when you are ready to commit more time.

Got it. Anything else I should keep in mind?

If you’re fully recovered and ready to begin sculpting some curves, this is what it’s going to take:

• Consider your glutes as part of your core system. During the postpartum period, all muscles that connect to your pelvis need to be strengthened and learn to work together as a unit. Strengthen the glutes, but don’t neglect your inner/outer thigh, back extensors, pelvic floor, and abs.

• Train using multiple movements. Your glutes help your body perform many movements so your training plan should account for this. Perform squats, lunges, hip extensions, deadlifts, hip thrusts, hip abductions, etc.

• Remember, your body is not going to be the same as pre-pregnancy. Is this a bad thing? Not at all! The best part of postpartum fitness is the opportunity to approach training in a new way, with the ability to be stronger than ever before!

Feeling strong and confident as a mom is the most important thing, but, if you have personal aesthetic goals, there is nothing wrong with that. Get after it!

If you’re looking for some guidance, try my self-paced Mom Butt: Glute Training Essentials Program!