Let’s look at some of the most common reasons you might need to modify an exercise and some tips to help you (safely) make the most out of your workout:

1.   Skill level and form
2.   Pain management
3.   Pregnancy
4.   Lack of space or equipment
5.   Not “feeling” the exercise

1. Exercise Modifications Based on Skill Level and Form:

Remember: good form is critical. Without it, you put yourself at risk of injury, not to mention the exercise probably isn’t going to be as beneficial to your body.

If you find you can’t complete at least 40-50% of the reps in a set with sound form and core integrity (i.e. you find yourself flailing or lifting without using your core), take things down a notch by trying the following:

• Lighten Your Load
  Cut down on weights, or don’t use weights at all, and reduce rounds or reps. I always tell myself that something is better than nothing!
• Limit Your Range of Motion
  Use a shorter stance in lunges, limit the depth of your squats, or stop an overhead press before losing control of your ribs (creating rib boob).
• Use a Mirror
  Work out in front of a mirror or film yourself so you can create a stronger mind-body connection. This really helps with form.
• Consider Your Body’s Proportions
  People are unique. For example, it’s a lot harder for a six-foot plus person to do a squat press with a band than it is for a shorter person. Those with very long legs and shorter torsos might be particularly challenged by the core stability needed for dead bugs and marches.
  

Deep Core: Beginner and Advanced Versions of the Same Workout

 SLAM coaches are always available to check form and give feedback via our private Facebook group for SLAM members.

2. Exercise Modifications for Pain Management:

Pain in the knee, wrist, shoulder, hip, lower back…Mom life, aging, injury – it’s hard on the body. Modify exercises as needed if you have sensitive joints.

•  HAND/FOOT PAIN:
  If you experience pain while doing band work, try using one side as the stabilizer while the other side works.
  • Affix a long band to something stable – for example, sub archer rows for one-arm standing rows.
  • Try using a dumbbell instead of a band. Do a kneeling chop rotation instead of a crossbody band pull. 
• WRIST PAIN:
  Depending on the exercise there are several wrist modification options.
  
  • Drop your forearms for planks, instead of fire hydrants, do a clam on crack.
  • Elevate the surface – try wall tricep pushups instead of tricep dips.
  • Work the targeted muscle on your back (supine position) – instead of tricep dips, try a lying overhead tricep extension. 
• KNEE PAIN:
  • Add a prop to help stabilize/recruit supporting muscles. For example, squeeze a ball while doing squats instead of a wide-stance banded squat. 
• SINGLE LEG WORK PAIN:
  • Add stability – use one foot as a kickstand. Do a B stance bodyweight squat instead of one-leg bench getups.

3. Exercise Modifications During Pregnancy:

All pregnant mamas should avoid deep twists and rotations, large jumps, anything in the supine or prone positions, and sagittal plane core work (e.g. crunches, planks). Some exercise swaps include:

• Single dumbbell front raises instead of jump snatches.
• Back-stepping lunges instead of forward/backward leaps.
• B-stance bodyweight squats instead of one-leg bench getups.
• Plie squats with a ball squeeze instead of bridge with an overhead ball squeeze.

SLAM Pregnancy is tailored to expectant mothers and incorporates modifications. Any mom-to-be with the goal of working out and continuing SLAM deep into pregnancy needs to be proactive and educated on modifications. And since your energy levels can change day to day, each day you are offered two options: a 20 minute modified version or a 30 minute challenging one:

Can You Do Planks While Pregnant?

Yes! With your doctor’s ok, it should be safe to do planks while pregnant during the first trimester. If planks feel too challenging, bend your knees or keep them on the floor during the plank. 

If you notice coning in your belly, that is in an indication that the exercise is too intense and should be avoided. Coning is when a cone-like bulge sticks out of your abdomen when performing certain exercises or lying down. Extensive coning can lead to increased diastasis recti, which is when the abdominal muscles separate during pregnancy.

During the second and third trimester, try these plank exercise modifications instead:

4. Exercise Modifications When There’s a Lack of Space or Equipment:

Here are some alternatives if you’re working out in a small space or lacking equipment:

• Banisters and couch legs can become anchor points for bands.
• Coffee tables, couches, benches, and ottomans double as elevated surfaces.
• Filled water bottles are weights, tied up panty hose or robe ties are bands, kids balls are Pilates balls.

For situations when you don’t have good equipment substitutes, try another exercise. For example:

• Instead of a quadruped ball push with shoulder taps, try an elevated plank with taps.
• Instead of a farmer’s carry march, try a standing hip flexor march with a band.
• Do a push press with dumbbells instead of a squat and press with band.

5. Exercise Modifications When You’re Not “Feeling” the Exercise:

Sometimes you complete an exercise and just don’t feel it – or at least not in the right place. You’ll want to modify exercises by adding props to help your proprioceptive awareness (i.e. knowing where and how your body is oriented in space):

• Use the Wall
  Use a wall for feedback on single-leg deadlifts, squats with a foam roller or big ball (behind your back, against the wall).
• Add a Band or a Ball
  Add a band around your knees or a ball between knees when doing squats, bridges, and hip thrusts.
• Roll up Mini Bands
  Placing rolled-up mini bands under the toes or heel during standing work ensures you’re making complete contact with the ground.
• Make a Wedge
  Add a wedge (plate weight, folded up towel, etc.) under your heel for more challenge during squats.
• Incorporate TRX Straps
  If you have straps, try using them to support and stabilize you during popcorn lunges and jump squats.

Final Thoughts

While this is a long list, it’s not a comprehensive one, nor does “one modification fit all.”

Safety always comes first, so don’t hesitate to break down an exercise to make sure you’re doing it correctly, and in a way that works for your unique body. As always, if you are experiencing chronic pain, check in with your doctor.

Many modifications and substitutions are offered in the SLAM app. They’re typically very similar exercises, “tuned down” a notch or two. For example:

• Bodyweight Exercises: Try bodyweight squats instead of weighted squats
• Lunges: Try back stepping lunge instead of weighted lunge or step ups
• Pushups: Try elevated or wall pushups instead of pushups with shoulder tap
• Planks: Try supported/bent knee side plank instead of side plank with a leg lift or row
• Ab Workouts: Substitute seated options for standing core movements

SLAM coaches are always available to check form and give feedback through our private Facebook group for SLAM members. You can swap or modify exercises in the SLAM app by selecting the ‘swap moves’ feature. 

As always, if you are experiencing chronic pain, please see a medical professional.

The post How and When to Modify Exercises appeared first on Get Mom Strong.

Because of the glute/pelvic floor connection, you may have noticed your backside became flatter than usual during pregnancy, giving a “pancake butt” appearance – also known as “mom butt.”

Doing glute exercises like these can help!

And if you really want to make that booty strong, join my Glutes Maximized Challenge for only 15 minutes per day! Available in the SLAM app. The challenge is 15 days and can be done any time to help bring strength, lift, and shape to your glutes. Let’s get poppin’!

Why are Strong Glutes Necessary for your Pelvic Floor?

Strong glutes act as bodyguards for your pelvic floor. They are the stabilizers that prevent your pelvis from tilting forward, reducing stress on the delicate pelvic floor muscles below.

When your glutes are strong and your pelvis is better aligned, you will have improved bladder control, less back pain, and better posture. Strong glutes also help improve mobility and prevent injuries.

What Causes “Mom Butt”?

As your belly grows during pregnancy, moms with a weaker core often compensate by tightly gripping and tucking their glute muscles. After giving birth, tucking the butt is even more common as the core muscles are compromised. Squeezing your glutes will make them become weak, leading to that “pancake butt” appearance.

Top 5 Exercises for Strong Glutes (that also benefit the pelvic floor)

1. Glute Bridge (Beginner)

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Heels should be close enough that you can graze them with your fingertips when your arms are by your sides.
• Engage your core by pressing your lower back into the ground. Imagine pressing your belly button towards your spine.
• Squeeze your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Keep your core engaged throughout the movement, and avoid arching your back.
• Hold the bridge at the top for a second, then slowly lower your hips back down to the starting position.

Aim for 10-12 repetitions for 2-3 sets.

You can gradually increase the difficulty by adding weights or a resistance band once you can perform the exercise comfortably.

2. Hip Extension (Beginner)

• Position yourself on all fours on a yoga mat.
• Drop down to your forearms to take pressure off your wrists. This also puts your spine in a better position.
• Keep your hips square and your gaze down, looking just over the top of  your fingers.
• Inhale while your knee is down, then exhale as you lift your foot straight towards the ceiling, lifting your pelvic floor and scooping your stomach in.
• Stop the motion while your foot is in the air to feel a nice squeeze in your glute muscle.
• Don’t get too high up as you don’t want to arch your lower back.
• Repeat on the other side.

3. Hip Thrust (Beginner/Intermediate)

Sit on the floor with your knees bent and feet flat on the ground, hip-width apart. Position your upper back against a sturdy bench or platform, so the edge sits just below your shoulder blades.

If using a barbell, place it across your hips with the weight plates balanced. Hold the bar lightly with your hands to keep it secure, but avoid using your arms to lift the weight.

For dumbbells, position one in each hand resting on your thighs just below the crease of your hips.

• Brace your core by engaging your abdominal muscles and pressing your lower back into the bench.
• Take a deep breath and exhale as you squeeze your glutes and drive your heels into the floor.
• Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Keep your chin tucked and avoid arching your back.
• Hold the squeeze at the top for a second, then slowly lower your hips back down to the starting position in a controlled manner.

Aim for 10-12 repetitions for 2-3 sets.

4. Romanian Deadlift (Beginner/Intermediate)

Stand with your feet hip-width apart and toes pointed slightly outward.

• Hinge at your hips and grasp the weight(s) with an overhand grip, shoulder-width apart. Keep your arms straight and shoulders back and down.
• Maintain a natural arch in your lower back and engage your core by bracing your abdominal muscles.
• Take a deep breath and exhale as you slowly push your hips back, lowering the weight(s) down your shins. Keep your core engaged and back straight throughout the movement.
• Focus on hinging at your hips, not bending at your knees excessively. Your knees should have a slight bend, but avoid squatting down.
• Lower the weight(s) until you feel a stretch in your hamstrings, typically reaching somewhere between your knees and mid-shin. Aim for a controlled descent, not a freefall.
• Once you reach your desired depth, reverse the movement by driving through your heels and squeezing your glutes to bring the weight(s) back up to the starting position.
• Inhale as you return to the starting position.

Maintain a neutral spine throughout the movement. Avoid rounding your back or sticking your chest out excessively.

Choose a weight that allows you to maintain proper form throughout all repetitions. Start with lighter weights and gradually increase as you get stronger. Keep the weight close to your body throughout the entire movement. Focus on using your hamstrings and glutes to lift the weight, not your lower back.

5. Split Squat (Intermediate/Advanced )

Start standing with your feet hip-width apart.

• Take a large step forward with one leg, planting your foot firmly on the ground. Your front shin should be roughly vertical, and your front knee shouldn’t extend past your toes.
• Extend your other leg back, resting the ball of your foot on the floor or a slightly elevated surface (like a bench) for added challenge. Keep your back heel lifted.
• Engage your core by pulling your belly button towards your spine and maintain a tall posture with your shoulders back and down.
• Take a deep breath and exhale as you slowly lower your body down by bending both knees. Your front knee should track over your ankle, and your back knee should bend towards the ground but not touch it.
• Aim to lower yourself until both knees form roughly 90-degree angles.
• Push through your front heel and squeeze your glutes to drive yourself back up to the starting position.
• Inhale as you return to the top.

How often should you do glute exercises throughout the week? How many glute exercises should I do per workout?

Training your glutes 2-3x a week is a great goal. I recommend doing 1-2 glute exercises per workout.

Glute Results with SLAM: Before & After

The SLAM program includes exercises that work your glutes so you can have a strong foundation and support your core and pelvic floor. Around here, the results are affectionately known as the “SLAM booty.”

Check out some SLAM moms’ glutes transformations in these before & after photos:

The post Top 5 Exercises for Strong Glutes appeared first on Get Mom Strong.

SLAM Barre includes 18 barre workouts and is included in your regular SLAM subscription. 

Great for all levels, SLAM Barre offers a total body workout that is safe for those with diastasis recti and/or prolapse. You do not need a bar for the class and minimal equipment is needed! Each class is 20 minutes long. 

I am also extremely excited to share that talented barre instructor and pre- and postnatal corrective exercise specialist, Liz Cuttica, will join me for each of the SLAM Barre classes!

Meet Liz Cuttica

As a barre instructor and founder of Milly Grey Movement, Liz Cuttica holds over a decade of experience in the group and private fitness space. In addition to her boutique fitness training, her pregnancy journey led her to become a certified corrective exercise specialist, which she applies to every barre class she teaches.

Interview with Liz, SLAM Barre Instructor

What is Barre?

Liz: “Barre is a full-body, low-impact workout focusing on breath, alignment and posture, all while strengthening your body and mind. You will definitely be challenged, your muscles will shake and the best part is that we will move to the beat.

You will constantly keep be keeping your muscles guessing. You will strengthen your muscles by moving them through their full range of motion, which will help make them functionally strong. You will also move in smaller ranges and spend time in holds, which is when the shaking usually kicks in.

Forget any misconceptions about needing to be coordinated or flexible to do barre. Barre is about utilizing your body’s own resistance and enhancing stability without the need for a ballet barre or intricate dance moves.”

How does Barre Help with Postpartum Healing?

Liz: “Barre is incredible for postpartum healing because it incorporates all of the foundational work needed to strengthen the body and restore the body’s posture. 

Barre includes 360 breathing and is extremely core and pelvic floor-focused. Every single exercise, from bicep curls to reverse planks to wide second position to lateral lunges, all incorporate how to align your body for optimal positioning for your core and pelvic floor, and how to actively use your core during every single exercise.

I don’t know about you, but anytime I move my body to the beat of a fun, energetic song, it immediately puts me in a good mood. Combine that feeling with knowing you’re moving your body in a way to get functionally stronger; that might be one of the best feelings.

Barre will help with both the mind and body in postpartum healing.”

How Will SLAM Barre be Tailored to Pregnant and Postpartum Women?

Liz: “SLAM Barre accommodates pregnant and postpartum women for many reasons. As I already mentioned, every workout, every exercise is cued on how to align your body for optimal core and pelvic floor function. 

For any pregnant woman who can’t be on their back, I offer modifications. There are structural changes that occur in the body during pregnancy that can  stick around postpartum – unless there are specific exercises are implemented done to address the issues. 

Some of these adaptations are overly lengthened abdominal muscles and, overly lengthened hamstrings, tight hips and pelvic floor, excessive low back curve and weak glutes (pancake butt), etc. 

The SLAM Barre program helps with those issues through corrective exercises sprinkled in with plies and pulses.”

What Level of Fitness do I Have to be to Take a Barre Class? (Beginner, Intermediate, Advanced, etc.)

Liz: “Any and all levels are welcome and will be set up to succeed and feel accomplished in all of the classes. 

I programmed each class for the woman who just started working out for the first time, to the woman who has been doing SLAM religiously for the last 4 years.”

What is a Typical SLAM Barre Class Like?

Liz: “Think upbeat music, pliés with overhead presses with lighter weights, pulsing, holding, shaking and feeling like a badass when the 20 minute class is done. 

I programmed all of the classes to be full body with a heavy focus on the core and pelvic floor. I want moms to be able to pick any class and feel like they got every muscle worked in the most efficient yet safe way. 

There will be times every obscene word will be flooding your head when you think you can’t hold an exercise any longer (speaking from experience!), but it will go by quickly and you will feel so much better than before you started. That’s a guarantee.

SLAM Barre is a great complement to the SLAM strength programs. While heavy lifting focuses on building raw strength and muscle mass, barre is the perfect complement by narrowing in on muscular endurance, accessory muscle strength, mobility and corrective exercises.

Incorporating SLAM Barre into your fitness routine diversifies your training, increases the effectiveness of heavy lifting, ensures a well-functioning core, pelvic floor and more.”

Don’t Miss Out!

Learn more about Get Mom Strong and SLAM Barre today!

The post Introducing SLAM Barre: Postpartum Barre Classes appeared first on Get Mom Strong.

Stretching and foam rolling exercises both tout serious health and fitness benefits. But to reap those benefits, it’s important to know which one to do and when – before or after a workout. 

Benefits of Stretching

The primary benefit of stretching is to improve flexibility. Stretching focuses on improving range of motion, and increased flexibility can help reduce the risk of injury. 

There are two types of stretching:

1. Dynamic stretching involves active movements that take muscles through their entire range of motion. This gets the blood flowing and primes the body for the workout. For example, in SLAM Stretch, I may have you complete sets of bodyweight squats to prepare the body for the bigger, more intense exercises later in the workout.  
2. Static stretching involves extending muscles and holding the position for a period of time. This type of stretching should be used as part of a cool-down routine.

You may have noticed I don’t include stretching before SLAM workouts. This is intentional. Studies have found that stretching prior to a workout generates less muscle force. Instead, I take you through a dynamic warmup that simulates functional movements, preps the body and helps you connect with your core. 

Does Stretching After A Workout Prevent Soreness?

First of all, muscles are often tight because they are weak. The human body is a master 

compensator, and it finds stability where it can. While stretching can be great and bring some temporary relief, if you don’t also strengthen, the overworked muscle won’t get long term relief.

Simply put–stretching can be great for mobility and relief of immediate aches and pains, but you need to be sure you are strategically working the muscles that are causing the tightness in the first place. 

Moms tend to hold a lot of tension in the hip flexors specifically. We do this for a few reasons. Our hip flexor muscles kind of check out while pregnant. And remember, a weak muscle is probably going to be a tight muscle. Your hip flexors also help you find core strength where it is missing, so it is likely that you hold tension in your hips and low back. 

The Strong Like A Mother program is designed to help strengthen those mom muscles that need extra love (core, glutes, hip flexors). Try these stretches to help get the blood flowing:

Benefits of Foam Rolling

The primary benefit of foam rolling is to alleviate tension. If you only have a few minutes each day to dedicate to recovery work, this is the way to go. Foam rolling helps “release” fascial tension. (Also called myofascial release.)

Think about it this way. Your fascia is like a sausage casing. The more malleable your fascia is, the greater your muscles’ range of motion. Foam rolling is like massaging that casing so that your muscles can move with more ease.

This is an oversimplification, but in short – when we have less tension, our mobility improves, our form improves, and we get some relief from soreness, too.

Additional Benefits of Foam Rolling Include:

• Ease muscle pain and soreness
• Reduce muscle inflammation
• Increase range of motion
• Helps prevent injury
• Helps blood circulation
• Increase blood flow to muscles
• Aid in muscle recovery
• Improve balance
• Aid in relaxation

How to Foam Roll

Grab your foam roller and try these movements to relieve some tension: 

Final Thoughts

Get Mom Strong offers programs for all fitness levels, from prenatal to postpartum. The app includes the SLAM Stretch program, featuring 50+ classes on stretching, mobility, myofascial release, and more.

The post Stretching versus foam rolling…. appeared first on Get Mom Strong.

These are my Strong Like A Mother training shoe favorites! Also, more minimalist shoes benefit kid’s feet too! Here is a list of kid’s shoes by age that I love.

    

• 9 colors
• Cost: $42

These are a bit more pricey and the shipping is extra, but they are so stylish and come in a variety of styles. Stylish enough to wear with jeans or a dress, but practical enough you can wear them to train.

• 8 colors
• Cost: $129 + shipping

4. Xero Shoes

These are a great “middle of the road” option as far as price point. Only downside is they have limited colors.

• 2 colors
• Cost: $90

5. Altra Women’s Solstice 

Looking for something you can lift in and also take out for a run? Then these are your shoes. These are a little more supportive and padded than a barefoot shoe. But, they’re still minimalist enough that you can connect with the ground. Also, they have a great toe box for toes to splay and they are super light and breathable.

• 3 colors
• Cost: $130

The post Best Shoes for Strength Training appeared first on Get Mom Strong.

Why do my Knees Hurt After Pregnancy?

The knees are particularly susceptible to postpartum pain. Carrying extra weight during pregnancy and the hormonal shifts that occur to prepare the body for labor are common contributors to knee pain postpartum.

Can Relaxin Cause Knee Pain?

Relaxin, a hormone released during pregnancy, loosens pelvic joints in preparation for labor. It also loosens up the tendons and ligaments in the knees. Research shows altered laxity can contribute to joint dysfunction after delivery.

It takes time – weeks to several months – for hormones to rebalance, especially if you’re breastfeeding. As a result, you may be more prone to pain or injury during this time.  

What Can be Done About Postpartum Knee Pain?

Resting your knees to allow them to recover is necessary. (Easier said than done with a new baby or other kids to care for!) It’s equally important to move – gently and with good form – as you walk and resume exercising.

One of the best ways to improve knee pain is to strengthen your muscles, especially your quads. Strong muscles provide better support for your joints!

Modifying Exercises

You can modify exercises to avoid further aggravating your knee joints. You’ll want to “track” your knees, keeping them in line or slightly turned out. Whether doing exercises like a squat or moving in everyday life, you don’t want your knees to cave in.

Try it: Think of lengthening your glute muscles as you squat down. Try squatting “down and back” to a bench or chair. Many people tend to sink straight down, which is significantly harder on the knees.

Try it: Place a small exercise band loop just above your knees. The band provides feedback as you squat, and again, helps to track your knees as you go down.

Knee Pain after C-Section

If you’ve had a c-section, your body is going to require a lot of time to rest, recover, and heal. While you’re recovering, your body has a limited range of motion. The muscles, ligaments, and joints that connect the hips down to the knees (called a kinetic chain) may ache and feel tight.

Try it: Incorporate c-section scar massage into your routine once the wound is FULLY healed–at least six weeks postpartum. This will help restore elasticity to the tissue, reduce pain and sensitivity, and prevent scar tissue from attaching to surrounding areas.

If you experience pain, redness, swelling, or warmth in your leg(s) after a C-section delivery you should seek medical attention. These are potential signs of a blood clot or deep vein thrombosis (DVT).

How Long Does Postpartum Joint Pain Last?

Remember, it takes time to heal, and everyone’s recovery looks different. If your knee pain lasts longer than several weeks or impedes regular, everyday life, please talk to a medical professional. This could be a sign of postpartum arthritis or postpartum bursitis.

Along with the correct diagnosis, physical therapy, lifestyle changes, anti-inflammatory medication, or other treatment may be necessary.

Roll Away the Knee Pain

A foam roller or small massage ball can help relieve knee pain after pregnancy. Foam rolling helps to release fascial tension, allowing muscles to move with greater ease. This improves mobility and form, ultimately alleviating pain.

For more on foam rolling, myofascial release, and stretching, check out SLAM Stretch program on the Get Mom Strong app.

The post Postpartum Knee Pain? Here’s What To Do appeared first on Get Mom Strong.

The truth is, every woman and her postpartum recovery is different. Some women can begin running after 12 weeks, but for others, it may be many months postpartum.

Risks of Running Too Soon After Birth

It is important to wait at least 12 weeks after giving birth to begin running. While you might be eager to lose the baby weight, running too soon can set you back long-term.

• Your body went through very real physical trauma during pregnancy and birth. (Even if you had a C-section!)
• Your ligaments are looser due to pregnancy and postpartum hormonal changes.
• Your core needs to be rebuilt after all the stretching and shifting it did as you GREW A BABY.
• The weight of the baby shifted how you carried your weight. This often results in weaker glutes, especially in the gluteus medius (side butt).
• More than 2 out of 3 postpartum women deal with pelvic floor dysfunction. Symptoms include: abdominal separation, musculoskeletal pain, leaking and incontinence and pelvic organ prolapse.

Running too soon can result in longer term pelvic floor problems. Running before your body is ready may increase your likelihood of pelvic organ prolapse and incontinence.

Wait 12 weeks, at least, to let your body heal. Listen to your body. Work on breathing and slowly incorporate walking and gentle, low impact exercises. It’s best to focus on exercises that support core and glute healing and strengthening.

How to Get Back to Running Postpartum

A group of pelvic health therapists developed a set of guidelines to help women return to running safely. The goal of this report is to educate doctors and runners about returning to the sport. Each person should adapt it to their individual needs.

Running is a very high-impact activity. Your legs need to absorb impact AND stabilize your body as you transfer weight from one foot to the other. Also, your pelvic floor has to be able to absorb the impact with each stride.

7 Exercises to Help You Return to Running Postpartum

To check if you’re ready to run postpartum, you should be able to do the following without pain, pressure, or leaking:

1. Walking

Walk for 30 minutes without any pain or heaviness in your vagina. Pay special attention to your core and pelvic floor, but also make sure there’s no pain in your glutes, legs, and so on.

2. Single Leg Balance

Hold a single leg balance for at least 10 seconds (both sides).

3. Single Leg Squat

Go from sitting in a chair to standing using a single leg 10 times (both sides).

4. Jog In Place

Jog in place without any leaking or heaviness for one minute.

5. Forward Bounds

Leap forward, landing on one foot, alternating legs, 10 times.

6. Hop In Place

Hop in place for 10 repetitions on each leg.

7. Single-Leg “Running Man”

Stand on one foot, reach out your opposite arm and leg (knee bent), 10 times on each side.

Once you feel confident with these exercises, start by trying a walk/run combination. This is a great way to recondition your body and help ease you into that first run after giving birth.

How Running Form Affects Your Pelvic Floor Postpartum

Most of us aren’t going to be able to jump right back to running as we did pre-baby. Thanks to all the changes resulting from growing and birthing a baby, it’s imperative to also look at your form. Taking some time to “get back to the basics” is going to help you out long-term.

Common Postpartum Running Mistakes

Here are some common mistakes when it comes to running form (and how to fix them):

·     Don’t: Run with a flat-footed heel strike. This forces the pelvic floor to absorb a very hard shock. It can weaken the pelvic floor muscles.

·     Do: Land on the ball of your foot. Aim for a gliding, soft landing motion.

·     Don’t: Run upright without using your glutes. Your chest puffs out, and ribs flare. This can also lead to leaking/incontinence, overusing your thighs and underusing your hamstrings.

·     Do: Check your posture, especially if you leak while running. Lean forward slightly to drive with your glutes and activate your pelvic floor.

·     Don’t: ONLY run. Running is done on the sagittal plane, AKA a forward and backward motion. Without incorporating different forms of exercise, you’ll likely end up with imbalances, poor thoracic rotation or other injuries. Poor thoracic mobility can affect the shoulder, neck, low back, and hip.

·     Do: Add in strength training. Specifically, work on lateral, or side to side, movements. My SLAM program incorporates tons of movements using all planes of motion.

One of the best ways to improve running posture postpartum is to run uphill. Practice running up a hill and then walking back down. This will help activate the front of your pelvic floor and cue glute activation.

Can You Run with Diastasis Recti?

The good news is there is no evidence that you can’t, or that it’s bad to run with diastasis recti. Experts agree that running before 12 weeks postpartum may exacerbate symptoms, since your body is still healing. But once you’ve reached 12 weeks, you can begin running if your diastasis is functional.

A functional diastasis recti means there’s still a gap, but you can manage pressure and move without doming or sinking in your midline.

Can You Run with Prolapse?

It depends on the severity of your prolapse after childbirth. If your doctor or pelvic floor physical therapist diagnosed you with a grade 3 or 4 prolapse, you’ll want to avoid running or jumping for now.

If you have a milder case, it is okay to run with a few considerations.

You’ll want to ensure that your running form is good. Think about leaning forward slightly and driving with your glutes.

Be sure you’ve done the prep work mentioned above. You need to be sure you have strong hips and calves, and good balance.

Lastly, use a pessary if needed. A pessary can add internal support, helping reduce prolapse symptoms when running.

Can You Run with Incontinence?

If you are dealing with incontinence while running, it can be because your pelvic floor is weak or too tight. Either way, it is a sign your body isn’t managing core pressure while running well. Improved posture, glute strength and pelvic floor release work can improve incontinence while running.

Need Help Returning to Running Postpartum?

The Strong Like A Mother (SLAM) program helps you build total body strength, while healing your core and pelvic floor. You don’t have to settle for postpartum side-effects. Let’s get you back to running and more!

The post Postpartum Running: How to Get Back on the Road appeared first on Get Mom Strong.

What Causes a Flat Butt?

As the belly grows in pregnancy, many women tighten and tuck their glutes to compensate for a weak core.

When core stability is compromised postpartum, glute gripping becomes a way of survival.

Tucking your pelvis and gripping your butt means you are not activating your glutes. A tight muscle is not a strong muscle!

If you squeeze your glutes all day looking for more core stability, your glutes muscles become tight and weak. This butt gripping causes loss of muscle mass in the glutes.

This imbalance leads to “pancake butt,” “dormant butt syndrome,” “mom butt” or any less than endearing terms for weaker or less shapely glutes.

Why Is It Important to Fix a Mom Butt?

Aside from aesthetics, it’s SO important to regain glute strength postpartum.

Strong glutes can help improve posture, mobility and avoid injury.

Glute muscles also have a direct influence on the pelvic floor. Yes! Strong glutes are tied to a functional pelvic floor. This is so important – even life-changing!

The good news is you can bring that booty back!

Tips to Transform Your Mom Butt

Adding glute exercises and strength training to your workout routine can help tone and shape your butt.

Check Yourself

Before we get into exercises, let’s look at alignment, specifically gripping.

During pregnancy, many keep their glutes clenched without realizing it. Even after the baby arrives! So check yourself out.

• Grip your butt muscles tight and then relax it. Feel the difference?
• Cue yourself throughout the day by asking “butt check?” Try this in front of a mirror, while doing the dishes, or rocking a baby while standing.
• The goal is to find a neutral position. With practice, you will naturally begin to break the habit and grip less.
• Don’t over-correct your posture by arching your low back and puffing out your chest. This creates anterior pelvic tilt and tight hip flexors.

Stagger Your Stance

Perhaps the MOST important tip I can give, and the one that will make an immediate impact is to stagger your stance.

Using a staggered stance is particularly important when you’re holding your kids.

Instead of leaning over to empty the dishwasher or pick toys up off the floor, think: “tripod it.”

The tripod shape prevents you from gripping. It lowers your center of gravity and takes pressure off your back.

This also helps with back pain during and after pregnancy, as you rebuild your deep core and glutes:

• Stagger your stance to widen your base.
• Place your free hand on your thigh and use this tripod position as you lower down.
• Let out a big exhale as you stand to protect your pelvic floor.

Release Your Glute Medius

Another tip is to use a foam roller to work on releasing your glute medius (side butt muscle).

You can find more info on this in my post about foam rolling.

Does Sitting Make Your Butt Flat?

One thing no one tells us about postpartum is how much we sit on our butts in the early days.

We sit to breastfeed or bottle feed. We sit as we are nap-trapped for hours.

And all that sitting down can have an effect on your glute composition and pelvic health.

Can Your Butt Get Flat From Sitting Too Much?

Sitting itself doesn’t flatten your butt, but inactivity weakens your glutes and tightens hip flexors, leading to lost tone.

This limits the range of motion and makes it harder to engage your glutes, even while walking.

Try to take standing breaks throughout the day. If possible, aim to go for a walk for 15-30 minutes each day. A stroller walk is great for you and baby!

12 Great Flat Butt Exercises

Strength training is a great way of targeting your glutes and building that mom butt!

You don’t need much equipment to build muscle and make glute gains. In fact, body weight training is a great option for busy moms.

These exercises help to build the three muscles of your glutes: Gluteus Maximus, Gluteus Medius and Gluteus Minimus.

Exercises For Your Gluteus Maximus

Squats

• Inhale as you squat down, thighs parallel to the ground.
• Exhale, lift pelvic floor as you stand and squeeze glutes at the top.

Elevated Bridges

• Feet on an elevated surface.
• Inhale while your back is on the ground.
• Exhale, lift pelvic floor, rise up, and squeeze glutes at the top.

Hip Thrusts

• Shoulder blades on a bench or chair.
• Using a weight is optional.
• Keep chin tucked.
• Inhale while your bottom is toward the ground.
• Exhale, lift pelvic floor as you rise up and squeeze glutes in extension.

Deadlifts

• Slight bend in your knees.
• Inhale as you hinge at the hips, reaching your glutes back behind you.
• Exhale, lift pelvic floor to stand. Squeeze glutes at the top.

Split Squats

• Back foot on an elevated surface.
• Hinge forward slightly.
• Inhale to lower.
• Exhale as you drive through your front foot to stand.

Hip Extensions

• Resistance band is optional.
• Start on your forearms.
• Inhale while your knees are down.
• Keeping your leg bent, extend one foot toward the ceiling.

Exercises For Your Gluteus Medius

Ball Push Hip Hinge

• Place a squishy ball between your knee, your outer knee, and the wall.
• Firmly press knee into the ball throughout the whole exercise.
• Hinge at the hips, reaching butt back behind you.
• Exhale, lift pelvic floor, and stand tall.

Fire Hydrant

• On your forearms, spine in neutral position.
• Inhale while your knee is down.
• Exhale, lifting leg to the side.
• Resistance band optional.

Clam Bridge

• Make sure your feet are aligned with your glutes behind you.
• Start with knees together, butt on the ground.
• Inhale while on the ground.
• Exhale, lift pelvic floor as you drive knee up.
• Be sure not to rotate hips open.

Lateral Shuffle

• Mini band around the tops of knees.
• Slight bend in the knees.
• Keep pressing knees out against the band as you step side to side.

Penguins

• Use a light resistance band mini loop around the tops of your feet.
• Take a slightly wider than hips stance.
• Slight bend in knees.
• Shift weight side to side, exhaling each time.

Seated Band Abduction

• Lean back slightly.
• Resistance band around the tops of the knees.
• Inhale, knees neutral.
• Exhale, pressing knees out against the band and lifting pelvic floor.

The Bottom Line

Glutes take time! My Strong Like A Mother program focuses a LOT on glute and core and pelvic floor training, to rebuild that peach.

They call it #slambooty in my program because I promise you – I bring that booty back!

Left is before I started SLAM and the right is halfway through SLAM30! My glutes had atrophied so much after having my 3 children that my tailbone was so prominent! I am so grateful for this program and the amazing community. I feel I have gained so much functional strength while I healed my diastasis recti and my disc issues!

Take the placement quiz and find out which program is best for you to start working on that flat mom butt!

The post Mom Butt: How To Fix A Flat Butt After Pregnancy appeared first on Get Mom Strong.

Best Gifts For Fit Moms

At-home exercise equipment, workout clothes, rest day must-haves, stocking stuffers and more. Check it out!

1. Feelgrounds Shoes

The highrise knit and original knit are my favorite shoes for lifting! They have a wide toe box, flat sole, and are flexible. Bonus points for being stylish and comfy, too!

2. Hope Fitness Gear Bands – Mini and Long Loop

My most-used piece of gym equipment! Everyone needs a set of quality bands.

Use code MOMSTRONG for 20% off.

3. Aurola Scrunch Seamless Shorts

Show off your glute gains! These are so comfortable and flattering. I own them in almost every color!

4. LASLULU Womens Hoodies Fleece Lined Collar Pullover

Seriously the best hoodie I’ve ever owned. Soft, durable, and has thumb holes. Yes, thumb holes! You’ll need it in every color.

5. Lululemon Align High-Rise 6” Short (Splurge)

Light weight with just the right amount of hold to still get in a full 360° breath.

6. Lululemon Align High-Rise 25″ Pants (Splurge)

They hold you in while allowing you to move and breathe.

7. Colorfulkoala Women’s High Waisted 7/8 Length Yoga Pants (Save)

High-waisted, super soft and comes in 15 colors! What’s not to love!

8. Colorfulkoala Women’s High Waisted Biker Shorts (Save)

Seamless waistband, soft fabric, pockets, and affordable. You can’t go wrong!

9. Aoxjox Strappy Sports Bra

Show off your hard work and sexy back with this strappy sports bra!

10. Mippo Crop Tops for Women

Showcase your strong shoulders with this tank that is a great length and has the perfect amount of flow.

11. HYC00 Sports Tote Gym Bag

The perfect multi-use bag that every woman should own.

12. Massage Gun

Great for recovery and working out those knots!

13. Stainless Steel Water Bottle

Keep your drinks hot or cold and keep you hydrated! I love the leakproof straw lid.

14. Thick, No-Slip Yoga Mat

Provides great extra cushion for floor work on hard surfaces.

15. Kettle Grip

Save space and money! Turn those dumbbells into a kettlebell!

16. Ninja Foodie

One of my favorite kitchen appliances and sanity-savers. It is so quick and easy. Cook an entire meal in minutes!

17. Twenty2 Nutrition Whey Protein

The best protein powder out there. It tastes and mixes like a dream!

Use code ashley22 for 5% off !

18. Vinyl Coated Kettlebell Weights

Kettlebells are so versatile and make a great addition to your home gym.

19. TriggerPoint CORE Foam Massage Roller

Perfect to help warm up your muscles prior to a workout or relieve aches and soreness after.

Fit Mom Stocking Stuffers

1. Kieba Massage Lacrosse Balls for Myofascial Release

Put them in the right spot, and let them work their magic.

2. Maventhread Workout Headbands

Soft, cute, and they stay in place.

3. Body Restore Shower Steamers Aromatherapy

The perfect way to create a spa-like feel in the shower after a hard workout.

4. Burt’s Bees Moisturizing Lip Balm and Hand Cream

Clean ingredients, super moisturizing, and they smell amazing.

5. Jade Roller & Gua Sha, Facial Beauty Roller Skin Care Tools

A must have! It helps relieve muscle tension, reduces puffiness, and firms the skin.

6. Spiral Hair Ties

Keep your hair up tight, but the creases and tangles out.

7. Weekend Sunglasses

I own a lot of sunglasses…and these are one of my favorites!

8. Mascara + Primer Combo

I get asked about my mascara ALL THE TIME. This combo is my absolute fave!

Shop SLAM

Last, but totally not least, check out the Get Mom Strong shop and order swag for the strong moms in your life or order a SLAM gift card!

The post Great Gifts For Fit Moms appeared first on Get Mom Strong.

This isn’t just in your head! It is very common for ribs to flare and expand during pregnancy. These changes often carry over long after baby’s arrival.

Annoying bra tightness aside, a lingering rib flare can prevent diastasis recti healing, cause back pain, and even increase incontinence and prolapse symptoms.

What causes rib flare?

During pregnancy, the baby quite literally pushes all the internal organs up. As a result, the rib cage expands and widens to make room for this demand.

You might even notice your left rib is more flared postpartum than the right side. This is because more organs live on the left side.

Most people have some left rib flare even prior to pregnancy due to the diaphragm attaching lower on the right side. This diaphragm attachment makes it easier for your body to keep the right ribs in check!

This internal “smooshing”, accompanied by postural changes from pregnancy, can create a pronounced rib flare. This can affect your breathing patterns and your abdominal muscles.

How do I perform a rib flare test?

It is easy to see if flared ribs are the cause of your tighter bra postpartum. Here is how to check.

1. Grab a mirror and a marker.
2. While looking in the mirror, trace the front of the rib cage starting from the sternum.
3. Check if your rib cage angle is greater than 90 degrees.

Is your rib cage wider than a 90 degree angle? If so, you probably have a lingering rib flare.

Is rib flare dangerous?

In short, no!

The longer answer? Rib flare can make it harder to breathe properly, which has a direct impact on your ability to engage the deep core muscles and pelvic floor. This can cause some added struggle when trying to heal diastasis recti, improve prolapse, and reduce urinary incontinence.

The diaphragm sits under the rib cage. Your ribs are meant to expand and open when you inhale (like an umbrella) and then retract back on the exhale. When ribs are expanded too wide, it shifts the body’s natural breathing mechanics.

Your body is basically in a state of inhalation all the time. As a result, most postpartum moms will compensate by breathing up into the chest instead of down into the body. This shuts off the abdominals and can create pelvic floor tightness.

The diaphragm and pelvic floor are meant to work together like a piston on a train. When you can’t get a good inhale and exhale, it can also have trickle down effects on the pelvic floor (pun intended).

You may notice an increase in anxiety, pain with intercourse, constipation, tailbone pain and more.

How do I fix flared ribs?

Great news! We can retrain the core muscles and vastly improve rib flare. This will help so much with your diastasis recti and pelvic floor healing postpartum.

Improving your posture

One of the first steps to improving a rib flare is to be mindful of posture throughout the day and during your exercise sessions.

As often as possible, think about stacking your rib cage over your pelvis. Vary your posture throughout the day by staggering your stance.

During exercise, watch your posture in a mirror. This is particularly important in movements where you reach your arms overhead–like a shoulder press.

When the weight is too heavy, the body naturally compensates by recruiting the low back, which can put strain on the lumbar spine and worsen your postpartum core. Try using lighter weights until your core strength improves.

Again, staggering your stance can also help when lifting weights overhead, as it puts your ribs and pelvis in a more neutral position.

Doing core exercise

Strengthening your core can make a big difference in improving rib flare.

Focus on exercises that strengthen the deep core muscles, more formally called the transverse abdominis. These muscles act like a natural corset and help to pull your body into a better position.

As you perform these core exercises, focus on a powerful exhale. As you do, think about “squishing” your ribs down. This helps train the core muscles and better align the body.

Check out my Core Basics Program where I give you the tools you need to fix your postpartum rib flare!

The post Rib Flare: Why Your Bra Might Be Tighter Postpartum appeared first on Get Mom Strong.