ABC Fit Collective Blog

5 Signs You're Doing Too Much Too Soon Postpartum

Wed, 04 Feb 2026 13:30:03 GMT

You got the green light at your six-week checkup. Your doctor said you're cleared for exercise. So naturally, you laced up your sneakers, queued up your favorite workout, and jumped right back into your old routine.

Fast forward a few days and something feels off. Maybe it's a heaviness you can't quite explain. Maybe it's pain that wasn't there before. Maybe it's exhaustion that goes beyond normal new-mama tired.

If this sounds familiar, you're not alone. And more importantly, you're not broken. You might just be doing too much too soon.

At ABC Fit Collective, we've worked with hundreds of mamas navigating postpartum recovery, and this is one of the most common patterns we see. A mama gets cleared for exercise, assumes that means her body is fully healed, and dives back into fitness at a level her body isn't ready for. The result? Setbacks that could have been avoided with a more gradual approach.

Here's the truth that nobody tells you: being "cleared" for exercise doesn't mean your body is back to its pre-pregnancy state. It means your initial healing is complete enough that gentle movement is safe. There's a big difference between those two things.

So how do you know if you're pushing too hard? Let's talk about the five signs that your body is asking you to slow down.

The Pressure to "Get Back to It"

Before we dive into the signs, let's acknowledge something important: the pressure to return to exercise quickly after having a baby is intense. Between bounce back culture, well-meaning friends asking about your fitness routine, and your own desire to feel like yourself again, it's completely understandable why so many mamas rush back into workouts.

And honestly? The desire to move your body after months of pregnancy isn't a bad thing. Movement can be incredibly healing postpartum. It can boost your mood, give you energy, and help you feel more connected to your body during a season when everything feels unfamiliar.

The problem isn't wanting to exercise. The problem is that most fitness programs and even many healthcare providers don't give mamas adequate guidance on what postpartum exercise should actually look like. You get a generic "you're cleared" and then you're left to figure out the rest on your own.

So you do what makes sense. You go back to what you were doing before. The workouts you loved. The intensity you're used to. The exercises that used to feel easy.

But your body isn't the same body it was before pregnancy. Your core and pelvic floor have been through significant changes. Your joints are still affected by relaxin, the hormone that loosened your ligaments during pregnancy. Your abdominal muscles may have separated. And if you had a C-section, you're also healing from major abdominal surgery.

Doing too much too soon doesn't just slow your recovery. It can create new problems that take much longer to fix. Pelvic floor dysfunction, worsening diastasis recti, chronic pain, and injury are all possible consequences of pushing too hard before your body is ready.

The good news? Your body will tell you when something isn't right. You just have to know what to listen for.

Time to Take Action: 5 Signs You Need to Slow Down

Mama, we know how frustrating it can be to feel like your body isn't cooperating with your goals. You want to feel strong again. You want to feel like yourself. And slowing down can feel like moving backward.

But here's what we've learned from working with hundreds of postpartum mamas: the ones who take their time in the beginning almost always end up further ahead in the long run. They build a solid foundation. They avoid setbacks. They develop a sustainable relationship with fitness that serves them for years, not just weeks.

Slowing down isn't giving up. It's being smart. It's honoring what your body has been through and giving it what it needs to truly heal. It's playing the long game instead of chasing short-term results that come at a cost.

At ABC Fit Collective, every workout in our Virtual Gym is designed with postpartum safety in mind. Our certified pre and postnatal fitness experts understand the unique needs of mamas at every stage of recovery. We offer modifications, progressions, and programs like Core Restore that help you rebuild your foundation before adding intensity.

Whether you're six weeks postpartum or six years, whether you're experiencing warning signs or just want to make sure you're doing things right, there's a place for you here. No judgment. No pressure. Just safe, effective postnatal fitness designed for real mamas and real bodies.

Ready to take a smarter approach to your postpartum fitness journey? Start your free trial of the ABC Fit Virtual Gym today and discover what it feels like to rebuild your strength the right way.

1. You're experiencing leaking during or after exercise

Let's start with the sign that many mamas brush off as "normal" but absolutely isn't: urinary leakage during exercise. Whether it's a few drops when you jump or a more significant leak when you sneeze, cough, or lift something heavy, this is your pelvic floor telling you it's not ready for the demand you're placing on it.

Here's what we want you to understand: leaking is common postpartum, but common doesn't mean normal or acceptable. It's a symptom that something in your pelvic floor system isn't functioning optimally, and continuing to exercise through it without addressing the root cause can make things worse.

If you're experiencing leaking, it's time to scale back the intensity of your workouts and focus on rebuilding your pelvic floor foundation. This might mean working with a pelvic floor physical therapist, which we highly recommend for all postpartum mamas. It also means choosing exercises that don't create excessive downward pressure on your pelvic floor until you've rebuilt that strength.

Our Core Restore program in the Virtual Gym is designed with exactly this in mind. It focuses on breath work, core connection, and gentle strengthening that supports pelvic floor recovery rather than overwhelming it.

2. You're noticing a bulge or doming in your abdomen during exercises

When you do a crunch, plank, or even just sit up from lying down, take a look at your belly. Do you see a ridge or dome shape forming down the center of your abdomen? This is called coning or doming, and it's a visible sign that your deep core system isn't managing pressure effectively.

Doming often indicates diastasis recti, the separation of the abdominal muscles that's extremely common after pregnancy. While some degree of separation is normal and often resolves on its own, continuing to do exercises that cause doming can prevent healing or even make the separation worse.

If you're seeing this, it doesn't mean you can't exercise. It means you need to modify your approach. Avoid exercises that create that doming effect, which often includes traditional crunches, sit-ups, planks, and any movement where you can't maintain tension across your midline. Focus instead on exercises that help retrain your deep core muscles to work together properly.

This is exactly what our pre and postnatal fitness experts at ABC Fit Collective specialize in. Every workout in our Virtual Gym is designed with core safety in mind, and we offer modifications for mamas who are still working on closing a diastasis gap.

3. You feel pressure or heaviness in your pelvic region

This one can be harder to describe, but if you're experiencing it, you know exactly what we're talking about. It's a sensation of pressure, fullness, or heaviness in your vaginal area, almost like something is falling out or pushing down. It might be worse at the end of the day, after exercise, or after being on your feet for a long time.

This sensation can be a sign of pelvic organ prolapse, which occurs when the pelvic floor muscles aren't providing adequate support for the bladder, uterus, or rectum. It's more common than most people realize, and high-impact exercise or heavy lifting before your pelvic floor is ready can contribute to it.

If you're feeling this heaviness, please don't ignore it. Scale back your activity, avoid high-impact movements and heavy lifting, and see a pelvic floor physical therapist for an assessment. Prolapse exists on a spectrum, and early intervention can make a significant difference in outcomes.

In the meantime, low-impact workouts that focus on pelvic floor-friendly movement are your best bet. The Virtual Gym has plenty of options that allow you to keep moving without making symptoms worse.

4. You're experiencing pain during or after workouts

This might seem obvious, but it's worth stating clearly: exercise should not hurt. If you're experiencing pain in your abdomen, pelvis, back, or C-section scar during or after workouts, that's a red flag that something isn't right.

Some discomfort as you rebuild strength is normal. Muscle fatigue, mild soreness the next day, and the general challenge of working hard are all part of the process. But sharp pain, persistent aching, or pain that gets worse over time is different. It's your body's way of saying "this is too much."

Pay particular attention to any pain around a C-section scar. Scar tissue can create adhesions that affect how your core muscles function, and exercising without addressing scar mobility can perpetuate pain and dysfunction. Gentle scar massage and specific exercises to restore mobility in that area can be incredibly helpful.

If you're dealing with pain, take it seriously. Rest, modify your workouts, and consider working with a physical therapist or healthcare provider who specializes in postpartum recovery. Pushing through pain almost always makes things worse in the long run.

5. You're completely exhausted (beyond normal new-mama tired)

Every new mama is tired. Sleep deprivation comes with the territory. But there's a difference between the baseline exhaustion of caring for a newborn and the kind of depletion that comes from overtraining on top of an already demanding situation.

If you're finding that your workouts leave you feeling wiped out for hours afterward, if you're struggling to recover between sessions, if your fatigue is getting worse instead of better, your body might be telling you that the energy demands are too high right now.

Remember that your body is doing a lot. If you're breastfeeding, you're producing food for another human, which requires significant caloric energy. You're likely not sleeping well. You're recovering from pregnancy and birth. Adding intense exercise on top of all that can push your system past what it can handle.

This doesn't mean you shouldn't exercise. Movement can actually help with energy levels when done appropriately. But the key word is appropriately. Shorter workouts, lower intensity, more rest days, and listening to what your body actually needs rather than what you think you "should" be doing.

The Virtual Gym makes this easy with workouts ranging from 5 to 45 minutes. On days when you're running on empty, a gentle 10-minute session might be exactly what you need. Save the longer, more challenging workouts for days when you have more in the tank.

The Bottom Line: Slow Progress Is Still Progress

The Truth About 'Bouncing Back' After Baby (And Why You Shouldn't)

Wed, 28 Jan 2026 14:45:04 GMT

Open any social media app and you'll see it within minutes. A celebrity posing in a bikini six weeks after giving birth. A fitness influencer showing off her flat stomach with a newborn on her hip. Headlines celebrating women who "got their body back" in record time.

And somewhere in the background, a new mama scrolling through her phone at 3 AM while nursing her baby is wondering what's wrong with her. Why doesn't she look like that? Why does her body still feel like a stranger's? Why is "bouncing back" so easy for everyone else?

Here's what we want you to know: the concept of "bouncing back" after baby is one of the most harmful myths in our culture. And at ABC Fit Collective, we think it's time we had an honest conversation about it.

We've worked with hundreds of mamas through pregnancy and postpartum, and we can tell you with absolute certainty that the pressure to bounce back causes more harm than good. It sets unrealistic expectations, ignores the incredible work your body just did, and reduces your worth to whether or not you can fit into your pre-pregnancy jeans.

So let's unpack the truth about bouncing back, why you shouldn't buy into it, and what to focus on instead.

The Problem with "Bouncing Back" Culture

Let's start with the obvious: the phrase "bounce back" implies that pregnancy and birth are something to recover from as quickly as possible. Like your pregnant body was somehow wrong, and the goal is to erase all evidence that it ever existed.

But think about that for a second. Your body grew an entire human being. Your organs shifted to make room. Your skin stretched. Your hips widened. Your body did something absolutely miraculous, and now society is telling you the goal is to pretend it never happened?

That's not just unrealistic. It's insulting.

The bounce back narrative also completely ignores the physical reality of postpartum recovery. Your uterus takes about six weeks just to shrink back to its pre-pregnancy size. Your abdominal muscles may have separated (a condition called diastasis recti that affects a significant number of postpartum mamas). Your pelvic floor has been through major trauma, whether you had a vaginal birth or a C-section. Hormonal shifts affect everything from your hair to your metabolism to your mood.

And yet, we're expected to "bounce back" in weeks? The timeline alone is absurd.

But beyond the physical impossibility, the bounce back mentality is psychologically damaging. It tells new mamas that their value lies in how quickly they can look like they never had a baby. It creates shame around normal postpartum bodies. It steals the joy from an already challenging season by adding one more thing to feel bad about.

Here's the real truth: your body didn't bounce anywhere. It transformed. It did the most extraordinary thing a human body can do. And it deserves respect, not punishment.

Why We Need a Different Approach to Postnatal Fitness

Mama, we need you to hear this: there is nothing wrong with your postpartum body. The softness, the stretch marks, the changes you see in the mirror? Those are evidence of something incredible. They tell the story of the life you created and the strength you carry.

You don't need to bounce back. You don't need to erase what your body has done. You don't need to shrink yourself to prove your worth.

What you deserve is to feel strong in the body you have right now. To move in ways that feel good and build you up. To approach fitness as self-care, not self-punishment. To be surrounded by a community that celebrates you exactly as you are.

At ABC Fit Collective, we're on a mission to change the way mamas think about fitness. Our Virtual Gym offers expert-led workouts designed specifically for pregnancy and postpartum, created by certified pre and postnatal fitness specialists who understand what your body actually needs. Whether you have 5 minutes or 45, whether you're newly postpartum or years into mamahood, there's a place for you here.

No bounce back pressure. No unrealistic expectations. Just safe, effective, empowering movement designed for real mamas living real lives.

Ready to reject bounce back culture and embrace a better approach? Start your free trial of the ABC Fit Virtual Gym today and discover what it feels like to move through mamahood with strength, confidence, and zero shame.

Because you didn't bounce back. You moved forward. And that's so much more powerful.

So if bouncing back isn't the goal, what is?

At ABC Fit Collective, we believe postnatal fitness should be about rebuilding, not erasing. It should be about feeling strong, not shrinking. It should honor where your body has been while supporting where it's going.

This is why every workout in our Virtual Gym is designed by certified pre and postnatal fitness experts. We focus on alignment, breath, and core work because these are the foundations your body needs to heal properly. We don't promise six-pack abs in six weeks because that's not how postpartum recovery works, and honestly, that shouldn't be the goal anyway.

The mamas who thrive in our community are the ones who let go of the bounce back mentality and embrace a different mindset. They focus on how they feel rather than how they look. They celebrate getting stronger instead of getting smaller. They give themselves grace on the hard days and show up consistently on the good ones.

This shift in perspective doesn't happen overnight. We live in a culture that constantly reinforces the idea that thinner is better and that postpartum bodies need to be "fixed." Unlearning those messages takes time and intentionality.

But when you make that shift? Everything changes. Fitness becomes something you do for yourself, not against yourself. Movement becomes a source of energy and joy instead of punishment. And your relationship with your body transforms from adversarial to appreciative.

The Bottom Line: Your Body Didn't Bounce. It Transformed.

Time to Take Action: 5 Ways to Reject Bounce Back Culture and Embrace Real Recovery

1. Redefine your fitness goals around function, not appearance

Instead of setting goals like "lose 20 pounds" or "fit into my old jeans," try goals that center on what your body can do. Maybe you want to carry your baby up the stairs without feeling winded. Maybe you want to get down on the floor and back up again without pain. Maybe you want to rebuild your core strength so you can sneeze without worrying about leaking.

These functional goals are more motivating because they connect directly to your daily life as a mama. And here's the beautiful thing: when you focus on building strength and function, the aesthetic changes often follow naturally. But they're a byproduct, not the purpose.

2. Curate your social media feed ruthlessly

You become what you consume, and this is especially true for the images you see every day. If your feed is full of bounce back transformations and flat postpartum stomachs, it's going to affect how you see yourself, whether you realize it or not.

Take some time to unfollow accounts that make you feel bad about your body. Seek out accounts that show real postpartum bodies, that talk honestly about recovery, and that celebrate strength over size. Fill your feed with content that makes you feel empowered, not inadequate.

3. Give yourself a realistic timeline (and then double it)

Postpartum recovery takes far longer than most people realize. The general guideline of six weeks refers to initial healing, not full recovery. Many pelvic floor physical therapists say it takes at least a year for your body to truly recover from pregnancy and birth. Some say two years.

That doesn't mean you can't exercise during that time. It means you should approach fitness with patience and realistic expectations. Progress might be slower than you want. That's normal. Your body is doing a lot right now, including potentially making food for another human. Cut yourself some slack.

4. Prioritize healing over intensity

There's a time for high-intensity workouts and heavy lifting. The early postpartum period isn't it. Jumping back into intense exercise too soon can actually slow your recovery, worsen diastasis recti, and create pelvic floor dysfunction that takes much longer to address.

Start with the foundations. Our Core Restore program in the Virtual Gym is specifically designed for this. It focuses on reconnecting with your deep core muscles, coordinating your breath with movement, and rebuilding strength from the inside out. It might not feel as "hard" as the workouts you did before pregnancy, but it's exactly what your body needs right now.

5. Surround yourself with people who get it

The bounce back mentality is hard to escape when everyone around you is reinforcing it. Well-meaning family members commenting on your body, friends asking when you're going to "get back in shape," strangers offering unsolicited advice about losing the baby weight.

Finding community with other mamas who reject this narrative can be incredibly powerful. When you're surrounded by women who celebrate postpartum bodies, who focus on strength and function, and who understand the real challenges of this season, it's so much easier to stay grounded in what actually matters.

That's one of the reasons we built the ABC Fit Collective community. The mamas in our Virtual Gym understand that fitness isn't about bouncing back. It's about moving forward, getting stronger, and taking care of yourself so you can show up for your family.

Creating a Sustainable Fitness Routine as a New Mama: A Step-by-Step Plan

Thu, 22 Jan 2026 02:38:48 GMT

Let's be honest for a second. You're exhausted. Your baby just woke up for the third time last night, you can't remember the last time you had a full meal while it was still warm, and the idea of "working out" feels about as realistic as getting eight hours of uninterrupted sleep.

Sound familiar?

Here's the thing we want you to know right off the bat: if you're struggling to prioritize fitness right now, you're not failing. You're navigating one of the most physically and emotionally demanding seasons of your life. And if you've tried to start a workout routine only to abandon it a week later, you're definitely not alone. Most fitness programs weren't designed for the realities of new mamahood.

At ABC Fit Collective, we've worked with hundreds of mamas through pregnancy, postpartum, and beyond. We've seen what works and what doesn't when it comes to building a fitness routine that actually sticks. And spoiler alert: it has nothing to do with willpower or motivation. It has everything to do with creating a plan that fits your real life, not some imaginary version of it.

So if you're a new mama wondering how to get back into fitness without burning out, feeling guilty, or adding more stress to your already full plate, this one's for you.

The Real Challenge: Why Most Fitness Routines Don't Work for New Mamas

Picture this: You finally get the baby down for a nap. You've got maybe 45 minutes if you're lucky. You think, "This is it. I'm going to work out." But then you realize you haven't eaten since breakfast, there's laundry in the dryer that's been sitting there for two days, and honestly? You just want to sit down for five minutes without someone needing something from you.

By the time you've weighed all your options, the baby is awake again. Another day without movement. Another layer of frustration.

This cycle is so common among new mamas, and it's not because you lack discipline. It's because traditional fitness advice doesn't account for the unpredictability of life with a newborn. The 5 AM workout crowd doesn't understand that you were up at 2 AM, 3:30 AM, and 5 AM already. The "no excuses" mentality doesn't leave room for the very real exhaustion of keeping a tiny human alive.

What new mamas actually need is a different approach entirely. One that meets you where you are, adapts to your ever-changing schedule, and prioritizes how you feel over how you look. Let’s talk about what actually goes into building a sustainable postnatal fitness routine.

Time to Take Action: 5 Steps to Build a Fitness Routine That Actually Sticks

Mama, if you take one thing away from this post, let it be this: taking care of yourself isn't selfish. It's necessary. You can't pour from an empty cup, and movement is one of the most powerful ways to refill yours.

Building a sustainable fitness routine as a new mama isn't about doing more or pushing harder. It's about doing what works for your life right now. It's about giving yourself grace on the hard days and celebrating the small wins. It's about remembering that you are worthy of feeling strong, capable, and connected to your body.

At ABC Fit Collective, we believe that fitness for mamas should be safe, fun, and accessible. Our Virtual Gym was built for you, with workouts designed by certified pre and postnatal fitness experts who have helped hundreds of mamas just like you feel amazing in their bodies.

Whether you have 5 minutes or 45, whether your baby is napping or strapped to your chest, whether you're two weeks postpartum or two years, there's a place for you here.

Ready to start your journey? Start your free trial of the ABC Fit Virtual Gym today and discover what it feels like to move through mamahood with confidence, strength, and a whole lot of support.

Because you deserve to feel Strong as a Mama. And we're here to help you get there.

1. Start with your "why" (and make it about how you feel, not how you look)

This might sound like basic advice, but hear us out. Most mamas come to fitness postpartum with goals centered on "getting their body back" or losing the baby weight. And while there's nothing wrong with wanting to feel comfortable in your skin, these goals can backfire quickly.

Why? Because postpartum bodies change on their own timeline, and when the scale doesn't budge or your jeans still don't fit after weeks of effort, it's easy to give up.

Instead, we encourage you to anchor your fitness routine in how you want to feel. Do you want more energy to keep up with your little one? Do you want to feel stronger when you're carrying the car seat? Do you want 20 minutes of something that's just for you? These feeling-based goals create sustainable motivation because they're achievable right now, not months down the road.

2. Throw out the "all or nothing" mindset

Here's a truth bomb: a 10-minute workout is infinitely better than no workout at all. So many mamas skip exercise entirely because they don't have an hour, or they can't get to the gym, or they're too tired for a "real" workout.

But movement doesn't have to be all or nothing. Some days, your workout might be a 30-minute strength session. Other days, it might be 10 minutes of stretching while the baby plays on a mat next to you. Both count. Both matter.

In the Virtual Gym , we have workouts as short as 5 minutes because we know that some days, that's all you've got. And on those days, 5 minutes of intentional movement can shift your entire mood.

3. Build flexibility into your routine (because babies don't follow schedules)

If your fitness plan requires you to work out at the same time every day, it's probably going to fail. Babies are unpredictable. Naps get skipped. Teething happens. Growth spurts throw everything off.

Instead of scheduling your workouts like appointments, think of them as something you fit into the pockets of your day. Maybe that's during the first nap, or after your partner gets home, or even while wearing your baby for a gentle walk.

The Virtual Gym makes this easy because it's available 24/7, on any device, wherever you are. There's no class time to make, no commute to the gym, and no childcare to arrange. You press play when it works for you.

4. Focus on rebuilding your foundation first

After pregnancy and birth, your body needs time to heal. And we're not just talking about the first six weeks. True postpartum recovery can take a year or more, especially when it comes to your core and pelvic floor.

Jumping straight into high-intensity workouts or heavy lifting without rebuilding your foundation first can actually set you back. That's why we always recommend starting with exercises that focus on alignment, breath work, and core connection before progressing to more challenging movements.

Our Core Restore program inside the Virtual Gym is designed specifically for this. It's a 5-part series that helps you reconnect with your deep core muscles, address common postpartum issues like diastasis recti, and build a strong foundation for all the movement to come. Every workout in our library is created by certified pre and postnatal fitness experts who understand what your body needs during this season.

5. Find community and accountability

Fitness is harder in isolation. When you're home with a baby all day, it's easy to feel like you're the only one struggling to find time for yourself. Having a community of mamas who get it can make all the difference.

That's one of the things we love most about the ABC Fit community. When you join the Virtual Gym, you're not just getting access to workouts. You're joining a supportive space of mamas who are navigating the same challenges, celebrating the same wins, and cheering each other on.

The Bottom Line: You Deserve to Feel Strong

Prenatal Strength Training: Why Lifting (Smartly) Is Your Secret Superpower

Mon, 29 Dec 2025 17:32:17 GMT

If the idea of lifting weights during pregnancy makes you pause and think, “Is this safe?” You’re not alone. For years, pregnant women have been told to slow down, stick to light cardio, and avoid strength training altogether.

But here’s the truth: prenatal strength training, when done smartly , is one of the most powerful tools you have during pregnancy.

At ABC Fit Collective, we believe pregnancy isn’t a time to stop moving, it’s a time to move with intention. Strength training isn’t about pushing limits or lifting heavy just to prove you can. It’s about building support, confidence, and resilience for your changing body. And yes, that strength becomes your superpower!

Why Strength Training Matters During Pregnancy

Pregnancy brings incredible changes to your body. Your posture shifts, your center of gravity moves, hormones increase joint laxity, and your core and pelvic floor are under constant demand. Everyday tasks, like standing up, carrying groceries, lifting your toddler, rolling out of bed, suddenly require more effort.

This is where prenatal strength training shines! Strength training helps:

Support your growing belly and spine
Reduce common pregnancy aches and pains
Improve posture and balance
Build endurance for daily movement
Prepare your body for labor, delivery, and postpartum recovery

In other words, strength training helps you feel better, more confident and more capable in your changing body.

What “Lifting Smart” Actually Means During Pregnancy

Pregnancy highlights just how strong, adaptable, and capable your body truly is. We don’t want you to just “survive” pregnancy; we want you to thrive! When you lift smartly, with alignment, breath, and core connection, strength training becomes a tool for you to feel your best during this journey.

And you don’t have to figure it out alone! If you’re ready to feel strong, confident, and supported through every stage of pregnancy, ABC Fit Collective is here to guide you with expert-led prenatal strength training designed specifically for your body.

Let’s be clear: lifting smart doesn’t mean maxing out weights or pushing through discomfort.

At ABC Fit Collective, we anchor everything we do in our three pillars:

Alignment

We focus on posture and proper form to support your changing body and reduce unnecessary strain.

Breath

Breathing with intention helps support your core and pelvic floor while preventing breath-holding or bearing down.

Core

This isn’t about “tightening” or bracing. It’s about deep core and pelvic floor connection that supports movement safely and efficiently.

Smart prenatal strength training prioritizes:

Proper form over heavy weights
Control over speed
Quality over quantity
Listening to your body over pushing through

The Benefits of Prenatal Strength Training

Strength Is Your Superpower

When done correctly, lifting during pregnancy offers benefits that go far beyond the gym.

�� Stronger muscles = better support

Strong legs, glutes, back, and shoulders help support your posture and reduce strain as your belly grows.

�� Better breath control

Strength training teaches you how to coordinate breath with movement which is a skill that’s incredibly valuable for both workouts and labor.

�� Improved joint stability

Hormonal changes increase joint laxity during pregnancy. Strength training helps stabilize joints and reduce injury risk.

�� Confidence & empowerment

There’s something powerful about feeling strong in a season where your body is constantly changing.

�� Postpartum prep

Strength training now means you’re better prepared for the physical demands of postpartum life like carrying, feeding, rocking, and moving with your baby.

Key Strength Movements for Pregnancy-Safe Workouts

You don’t need complicated routines to see results. Some of the most effective prenatal fitness movements include:

Lower body: squats, lunges, glute-focused exercises
Upper body: rows, presses, posture-strengthening movements
Core: bird dogs, marches, and stability-based exercises

Throw out those crazy moves you’ve done in fitness classes and stick to the basics! Listen to your body and make adjustments and modifications as you go.

Common Myths About Lifting While Pregnant

Let’s clear up a few misconceptions:

“Lifting weights is dangerous for the baby.”
When done properly, prenatal strength training is safe and beneficial for both mom and baby.

“Pregnant women should only do cardio.”
Cardio is great but strength training is essential for joint support, posture, and preparing for the everyday mom tasks.

“If you didn’t lift before pregnancy, you shouldn’t start.”
With the right guidance and modifications, many women can safely begin strength training during pregnancy.

How to Know You’re Training Safely

A few simple check-ins can help you feel confident during pregnancy safe workouts:

You can breathe comfortably throughout the movement
You’re not experiencing pain, dizziness, or pelvic pressure
Your core remains connected without bulging or doming

You feel challenged but supported.

Strength Training as Birth and Postpartum Preparation

One of the biggest benefits of prenatal strength training? Carryover.

Strength builds:

Endurance for labor
Body awareness for birth
Confidence heading into postpartum recovery

Strength now means fewer hurdles later and a smoother transition into the demands of motherhood.

Diastasis Recti: The Complete Guide for Pregnant and Postpartum Mamas

Mon, 15 Dec 2025 07:00:01 GMT

You're standing in front of the mirror, looking at your postpartum belly. You press your fingers just above your belly button and feel... a gap. A soft space where your abdominal muscles should be firm. Maybe you notice that when you do a crunch or sit up, your belly creates a strange dome or cone shape down the middle.

Welcome to the world of diastasis recti, or known as abdominal separation. And if you're feeling confused, worried, or completely overwhelmed by this term you maybe just learned about, you're definitely not alone.

Here's what we wish someone had told us when we started working with pregnant and postpartum mamas: diastasis recti is incredibly common (affecting up to 60% of pregnant women), often misunderstood, and most importantly, it's something you can actively work to heal and manage. But the information out there is confusing at best and fear-inducing at worst.

Today, we're cutting through the confusion. We're going to explain exactly what diastasis recti is, how to check for it, what exercises help versus hurt, and most importantly, how to approach your fitness journey in a way that supports healing rather than making things worse.

Because you deserve clear, honest, evidence-based information about your postpartum body. Let's dive in.

The Challenge So Many Mamas Face

Imagine this: You're six months postpartum, and you've finally worked up the courage to start exercising again. You find a workout video online, and the instructor is demonstrating planks and crunches. You follow along, wanting so badly to feel strong again.

But something feels off. Your belly isn't engaging the way you remember. There's this weird bulging sensation down the center of your abdomen. Later that day, you notice your lower back is killing you, and you just feel... unstable.

You mention it to a friend, who casually drops the term "diastasis recti." You Google it and suddenly you're spiraling. Should you never do crunches again? Can you even pick up your toddler? Will your abs ever be normal? Some websites say you need surgery. Others say it'll heal on its own. And that fitness influencer on Instagram swears her program is the only thing that works.

Here's what we hear from mamas all the time: "I don't know what's safe to do anymore. I'm afraid I'm making it worse."

Through our work with over 300 pregnant and postpartum women, we've seen this fear and confusion countless times. The problem is that most fitness programs don't address diastasis recti at all, or they take an overly restrictive approach that leaves you feeling like you can't do anything.

The truth is more nuanced. Diastasis recti isn't something to panic about, but it does require a thoughtful approach to exercise. You can absolutely rebuild core strength and function. You just need to know how to do it safely and effectively.

Understanding Diastasis Recti: What It Is and Why It Happens

Mama, we need you to hear this: having diastasis recti doesn't mean your body is broken. It doesn't mean you did anything wrong during pregnancy. It doesn't mean you're destined for a weak core forever.

Your body did exactly what it needed to do to grow and birth your baby. The separation that occurred was a necessary adaptation. And now, with the right approach and support, your core can heal and become strong and functional again.

Yes, it takes time. Yes, it requires intentional effort. Yes, you need to be thoughtful about exercise selection and progression. But you absolutely can rebuild a strong, capable core that supports you in everything you do, from playing with your kids to lifting heavy things to feeling confident in your body.

The key is having the right guidance. Generic fitness programs won't cut it when you're dealing with diastasis recti. You need workouts specifically designed for postpartum recovery, taught by people who understand the nuances of core healing.

That's what we offer in the ABC Fit Virtual Gym. Every single workout in our postnatal fitness programs is designed with diastasis recti in mind. We teach you proper form, breathing mechanics, and progression strategies. We show you what to watch for and how to modify. We give you confidence when you're feeling uncertain.

Through working with over 300 pregnant and postpartum mamas, we've developed programs that actually work for real bodies and real life. You don't need hours at the gym. You don't need complicated equipment. You just need expert guidance and consistent effort.

Self-care for moms includes taking care of your core health. It's not vanity. It's not selfish. It's functional fitness that allows you to move through your life with strength, stability, and confidence.

Ready to start healing your diastasis recti with expert support?

Join the ABC Fit Collective Virtual Gym today and get access to specialized programs designed specifically for diastasis recti recovery. Learn the right exercises, avoid the wrong ones, and rebuild your core strength safely and effectively.

Because you deserve to feel strong. You deserve clear guidance. You deserve a core that functions well and supports you in everything you do.

And mama? Your healing journey starts now. Let's do this together.

Let's start with the basics, because understanding what's actually happening in your body takes away a lot of the fear.

What Is Diastasis Recti?

Your rectus abdominis (those "six-pack" muscles) runs vertically down the front of your abdomen in two parallel bands. These bands are connected in the middle by connective tissue called the linea alba.

Diastasis recti is a separation of these abdominal muscles at the linea alba. Think of it like a zipper that's come apart down the middle. The muscles themselves aren't torn or damaged. They've just moved away from each other, leaving a gap.

Why Does It Happen?

During pregnancy, your abdominal muscles have to stretch to accommodate your growing baby. The hormone relaxin softens your connective tissue to allow this expansion. Combined with the constant pressure from your uterus pushing outward, the linea alba can thin and widen, creating that separation.

This is actually a normal and necessary adaptation to pregnancy. Your body is making room for your baby. The issue comes when that gap doesn't close properly after birth or when it's wider than it should be for optimal core function. It’s important to note that diastasis recti is not exclusive to pregnancy; It can occur when the core can't handle unnecessary pressure, and even men can get it!

Who's at Risk?

While diastasis recti can happen to anyone, certain factors increase your risk:

Multiple pregnancies (twins, triplets)
Having babies close together
Being pregnant over age 35
Having a large baby or excess amniotic fluid
Previous abdominal surgeries
Improper exercise form during pregnancy
Weak core muscles before or after pregnancy

But here's the important part: even if you check all these boxes, diastasis recti isn't inevitable, and even if you have it, it can heal.

Why the Standard Advice Falls Short

The Bottom Line

You don't need a doctor or physical therapist to check if you have diastasis recti, though we definitely recommend getting a professional assessment if possible. Here's how to check yourself:

The Self-Check Method

Lie on your back with your knees bent and feet flat on the floor
Place your fingers (palm facing you) just above your belly button, fingers pointing down toward your toes
Lift your head and shoulders slightly off the ground, like you're doing a tiny crunch
Feel for a gap between your abdominal muscles. Your fingers might sink into a soft space
Count how many fingers fit in the gap (width) and note how deep it feels
Repeat this check at your belly button and a few inches below your belly button

What Makes Diastasis Recti Worse (And What Actually Helps)

Let's talk about the dos and don'ts, because this is where a lot of conflicting information exists.

Exercises to Avoid or Modify

During the healing phase, certain exercises can increase intra-abdominal pressure in a way that pushes your abs further apart:

Traditional crunches and sit-ups
Full planks (until your gap has improved)
Heavy lifting without proper core engagement
Exercises that cause doming or coning down the center of your abdomen
Intense twisting movements
Uncontrolled backward bending

Notice we said "avoid or modify." With the right modifications and proper core engagement, many of these movements can eventually be reintroduced safely.

What Actually Helps Healing

Healing diastasis recti isn't about avoiding everything. It's about strategic strengthening:

Deep core activation exercises (transverse abdominis engagement)
Proper breathing mechanics coordinated with core engagement
Functional movements that train your core in real-life patterns
Progressive loading as your core strength improves
Pelvic floor work (your pelvic floor and core work together)
Good posture and alignment throughout the day

The key is learning how to engage your entire core system properly, not just doing isolated exercises. This is exactly what we teach in our fitness for moms programs.

What the Results Mean

Normal: 1-2 finger widths (this is actually the normal width of the linea alba)
Mild diastasis: 2-3 finger widths
Moderate diastasis: 3-4 finger widths
Severe diastasis: More than 4-5 finger widths

But here's the crucial part that most people miss: width isn't everything. The depth and tension of your linea alba matter just as much, if not more. A shallow 3-finger gap with good tension might function better than a deep 2-finger gap with no tension.

This is why we always encourage mamas to see a pelvic floor physical therapist for a comprehensive assessment. They can evaluate the full picture and give you personalized guidance.

Healing Your Diastasis Recti

Ready to start actively working on healing your diastasis recti? Here are five essential steps:

Master Your Breath and Core Connection

Before you do any exercise, you need to learn how to properly engage your deep core muscles. Try this foundational exercise:

Lie on your back with knees bent. Place your hands on your lower belly. Take a deep breath in, letting your belly expand. As you exhale, imagine drawing your belly button toward your spine and your hip bones toward each other. Feel your core gently engage without holding your breath.

This isn't about sucking in your stomach or bracing hard. It's a subtle, deep engagement. Practice this daily until it becomes automatic. This is the foundation of all functional core work.

Check for Doming or Coning

Every time you exercise, watch your belly. If you see a ridge or bulge popping up down the center of your abdomen during an exercise, that's doming or coning. It means you're creating too much intra-abdominal pressure for your current core strength.

When you see this happen, modify immediately:

Decrease the range of motion
Try an easier variation of the exercise
Engage your core more consciously
Breathe properly throughout the movement

Our Virtual Gym programs, specifically the Core Restore program , teach you exactly how to spot these signs and what modifications to make in real-time.

Start With Diastasis-Safe Exercises

Focus on exercises that strengthen your core without creating excessive pressure:

Dead bugs (with proper form and breathing)
Modified planks on your knees or against a wall
Bird dogs
Pelvic tilts
Standing core work like pallof presses
Squats and lunges with proper core engagement

The ABC Fit Virtual Gym includes complete diastasis-safe workout programs that progress you safely from basic core restoration to full-body strength training. You're never guessing if an exercise is safe or wondering what to do next.

Start With Our Core Restore Program

Once you've been cleared for exercise by your doctor, we recommend starting with our signature ABC Fit Core Restore program. This is a 5-part series specifically designed for postpartum recovery and is completely diastasis recti safe.

Core Restore is all about easing back into movement while rebuilding a strong connection to your core and pelvic floor. Created by certified Pre & Postnatal Fitness Experts, this program gives you an expert-designed approach to get your body moving the right way from the start.

This program focuses on exercises that strengthen your core without creating excessive pressure, including:

Deep core activation and breathing work
Pelvic floor reconnection exercises
Modified movements that protect your healing core
Progressive strengthening that builds week by week
Functional exercises that transfer to daily life

Core Restore is included in your Virtual Gym membership and serves as the perfect foundation for your postpartum fitness journey. From there, you can progress to our other strength training programs with confidence, knowing you've built a solid base.

Work With a Pelvic Floor Physical Therapist

We can't stress this enough: seeing a pelvic floor PT is invaluable. They can:

Assess the width, depth, and tension of your separation
Check your pelvic floor function (which directly impacts core healing)
Create a personalized exercise plan
Monitor your progress and advance you appropriately
Address any other postpartum concerns

Think of it as your roadmap for recovery. The investment is absolutely worth it.

Be Patient and Consistent

Diastasis recti healing takes time. You might see improvement in 6-8 weeks, or it might take 6-12 months or longer. Both timelines are completely normal.

What matters most is consistent, proper exercise and functional movement patterns throughout your day. How you get up from bed, how you pick up your baby, how you carry groceries all matter just as much as your dedicated workout time.

Progress isn't always linear. Some weeks you'll feel amazing. Other weeks you might feel like nothing's changing. Trust the process and keep showing up for yourself.

Why Your Pelvic Floor Matters More Than You Think (And How to Strengthen It)

Sun, 07 Dec 2025 07:00:00 GMT

Let's talk about something that doesn't get nearly enough attention: your pelvic floor.

We know, we know. It's not exactly the most glamorous topic. It's definitely not what comes to mind when you think about fitness goals. But here's the thing: if you've ever leaked a little when you sneezed, felt pressure or heaviness "down there," or experienced pain during sex after having a baby, your pelvic floor is trying to tell you something important.

And it's not just about those obvious signs. Your pelvic floor impacts everything from your core strength and posture to your ability to lift your toddler without back pain. It's literally the foundation of your entire core system, yet most fitness for moms programs completely ignore it.

So many mamas push through symptoms, thinking it's just "normal after having kids." But here's what we've learned from working with over 300 pregnant and postpartum women: common doesn't mean normal, and you don't have to accept dysfunction as your new reality.

Today, we're diving deep into why your pelvic floor matters more than you probably think, what might be going wrong, and most importantly, how to actually strengthen it in a way that makes a real difference in your daily life.

The Challenge So Many Mamas Face

Picture this: You're at the playground with your kids. Your toddler is begging you to push them on the swing, and you're trying to keep up. You laugh at something silly they say, and suddenly you feel it. That telltale leak. Again.

You glance around, hoping no one noticed. You make a mental note to wear darker pants next time. You tell yourself it's not a big deal, that this is just what happens after you have kids. All your mama friends deal with it too, right?

Or maybe your story looks different. Maybe it's the constant feeling of heaviness in your pelvis by the end of the day. Maybe it's having to avoid jumping exercises in workout videos because you know what will happen. Maybe it's the lower back pain that never quite goes away, no matter how many stretches you do.

The problem is that pelvic floor health is rarely talked about openly, and when it is mentioned, the advice is usually limited to "just do your kegels." But here's the truth we've learned through our work with hundreds of postpartum women: kegels aren't always the answer, and sometimes they can actually make things worse.

Your pelvic floor is a complex group of muscles that can be tight, weak, or uncoordinated. Just like you wouldn't do the same exercise for a tight hamstring versus a weak hamstring, your pelvic floor needs an individualized approach.

Understanding Your Pelvic Floor: More Than Just Kegels

Mama, your pelvic floor health isn't something to ignore or accept as "just the way it is now." You deserve to laugh without worry. To play with your kids without feeling heaviness or pressure. To exercise without limitations. To feel confident and comfortable in your body.

The strength of your pelvic floor directly impacts your quality of life. It affects your ability to stay active, to enjoy intimacy, to feel confident in social situations, and to move through your day without pain or dysfunction.

Here's what we want you to understand: pelvic floor dysfunction is common, but it's not inevitable and it's not permanent. With the right approach, guidance, and consistency, you can rebuild strength and function. You can feel like yourself again.

But here's the thing about self-care for moms: you have to actually prioritize it. Your pelvic floor won't fix itself. Those symptoms won't disappear on their own. You need a plan, support, and programs designed specifically for your postpartum body.

That's exactly what we offer in the ABC Fit Virtual Gym. Every single workout is designed with your pelvic floor in mind. We teach you proper breathing mechanics, core coordination, and how to progressively load your pelvic floor through functional movements. You're not left guessing if you're doing it right or wondering if an exercise is safe for your recovery.

Our programs are built on years of experience working with over 300 pregnant and postpartum mamas. We've seen what works and what doesn't. We understand the fears, the frustrations, and the challenges you're facing. And we've created a solution that actually fits into real mama life.

You don't need hours at the gym. You don't need expensive equipment. You don't need to figure this out alone. You just need expert guidance, a supportive community, and workouts that meet you where you are.

Ready to give your pelvic floor the attention it deserves?

Join the ABC Fit Collective Virtual Gym today and get access to specialized postnatal fitness programs designed to rebuild your pelvic floor strength safely and effectively. Start feeling confident, strong, and symptom-free.

Because you deserve to feel good in your body. You deserve expert support. You deserve programs that actually understand what your postpartum body needs.

And mama? Your pelvic floor will thank you. Let's do this together.

Before we talk about how to strengthen your pelvic floor, let's understand what it actually is and why it matters so much.

What Is Your Pelvic Floor?

Your pelvic floor is a hammock-like group of muscles that stretches from your pubic bone to your tailbone. These muscles support your bladder, uterus, and bowels. They help control when you pee and poop. They play a crucial role in sexual function. And they work in coordination with your deep core muscles to stabilize your spine and pelvis.

Think of your core like a cylinder. Your diaphragm is the top, your deep abdominal muscles wrap around the sides, your multifidus muscles support your back, and your pelvic floor is the bottom. When one part of this system isn't working right, the whole thing suffers.

How Pregnancy and Birth Affect Your Pelvic Floor

During pregnancy, your pelvic floor is under constant pressure from your growing baby. The hormones relaxin and progesterone make your muscles and ligaments more flexible (which helps during birth but also means less support). And the actual process of birth, whether vaginal or cesarean, impacts these muscles significantly.

After birth, your pelvic floor muscles might be overstretched, weakened, or even torn. Or they might be too tight from compensation patterns or protective guarding. Both scenarios can cause dysfunction.

Signs Your Pelvic Floor Needs Attention

You might have pelvic floor dysfunction if you experience:

Leaking urine when you cough, sneeze, laugh, or exercise (stress incontinence)
Sudden urgent need to pee that's hard to control (urge incontinence)
Difficulty fully emptying your bladder or bowels
Pelvic pain or painful sex
Heaviness or pressure in your vaginal area (which could indicate pelvic organ prolapse)
Lower back pain that doesn't respond to typical back treatments
Difficulty feeling or controlling your pelvic floor muscles

If any of these sound familiar, you're not alone. Studies show that up to 50% of women experience some form of pelvic floor dysfunction after childbirth. But again, common doesn't mean you have to live with it.

Why the Standard Advice Falls Short

The Bottom Line

"Just do your kegels." How many times have you heard that? While kegel exercises (contracting and relaxing your pelvic floor muscles) can be helpful, they're not a one-size-fits-all solution.

The Problem With Kegels-Only Approach

First, many women don't actually know how to do a proper kegel. Studies show that up to 50% of women perform kegels incorrectly, often bearing down instead of lifting up, or using the wrong muscles entirely.

Second, if your pelvic floor is already too tight or in spasm, doing more kegels is like trying to strengthen a muscle that's constantly clenched. You don't need more contraction. You need to learn how to relax and coordinate.

Third, isolated kegel exercises don't teach your pelvic floor how to function during real-life activities. Your pelvic floor needs to work in coordination with your breath, your core, and your movements. That's where functional training comes in.

What Actually Works

Effective pelvic floor strengthening involves:

Learning proper coordination between your breath, core, and pelvic floor
Addressing any tightness or tension first
Progressively loading the pelvic floor through functional movements
Integrating pelvic floor work into your overall strength training
Giving your pelvic floor adequate rest and recovery

This is exactly the approach we take in our Virtual Gym for moms. Every workout is designed with your pelvic floor in mind, teaching you how to protect and strengthen it through functional movement patterns that transfer to real life.

Strengthening Your Pelvic Floor the Right Way

Ready to start supporting your pelvic floor? Here are five actionable steps you can take right now:

Start With Awareness, Not Strength

Before you try to strengthen anything, you need to know where your pelvic floor is and how it feels. Try this simple awareness exercise:

Sit comfortably with your feet flat on the floor. Take a deep breath in, letting your belly and pelvic floor relax and expand. As you breathe out, imagine gently lifting your pelvic floor up and in, like you're stopping the flow of pee and holding back gas at the same time. Then completely relax.

The key word is "gently." You're not trying to squeeze as hard as you can. You're learning to feel the difference between tension and relaxation. Practice this several times a day until you can clearly feel your pelvic floor engaging and releasing.

Coordinate Your Breath

Your pelvic floor and your diaphragm work together. When you breathe in, both should relax and descend. When you breathe out, both should engage and lift. This coordination is essential for proper core function.

Try this: Place one hand on your belly and one on your chest. Breathe in through your nose for 4 counts, letting your belly expand. Breathe out through your mouth for 6 counts, gently engaging your pelvic floor and feeling your belly draw in. Do this for 5-10 breaths, multiple times per day.

This simple breathing pattern is the foundation of all functional core and pelvic floor work. Master this, and everything else becomes easier.

See a Pelvic Floor Physical Therapist

This is the single best investment you can make in your pelvic floor health. A pelvic floor PT can do an internal assessment to determine if your muscles are weak, tight, or uncoordinated. They can create a personalized plan based on your specific needs.

We recommend all postpartum mamas see a pelvic floor PT, even if you're not experiencing obvious symptoms. Think of it as preventive care. Insurance often covers these visits, and the insights you'll gain are invaluable.

Integrate Pelvic Floor Work Into Functional Movement

Once you understand how to engage your pelvic floor, start incorporating it into everyday activities:

Before you lift your toddler, take a breath in, then breathe out as you lift, gently engaging your pelvic floor and core
When you sneeze or cough, try to anticipate it and engage your pelvic floor just before (this is called "the knack")
During workouts, coordinate your pelvic floor engagement with challenging movements

This is where our Virtual Gym programs really shine. We teach you how to integrate pelvic floor engagement into squats, lunges, planks, and every other movement pattern. You're not just doing isolated exercises. You're retraining your entire system to work together.

Progress Gradually and Listen to Your Body

Pelvic floor recovery takes time. You might notice improvements in a few weeks, or it might take several months. Either timeline is normal.

Pay attention to warning signs that you're doing too much too soon:

Increased leaking during or after workouts
Heaviness or pressure in your pelvic area
Pain or discomfort
Feeling like you can't engage your pelvic floor anymore (fatigue)

If you notice any of these signs, scale back your intensity or volume. Your pelvic floor is telling you it needs more recovery time. Listen to it.

The First Workout After Baby: What to Expect and When to Start

Sun, 30 Nov 2025 07:00:00 GMT

You're standing in your bedroom, staring at your workout clothes that have been gathering dust for months. Your baby is finally napping, and for the first time in what feels like forever, you have a moment to yourself. You think, "Maybe today's the day I start working out again."

But then the questions flood in. Is it too soon? Will it hurt? What if I make something worse? What if my body just... can't do this anymore? Should I just jump back into workouts I did pre-pregnancy?

Mama, if you've had these thoughts, you're not alone. The journey back to fitness for moms after having a baby is filled with uncertainty, fear, and a whole lot of conflicting advice. One person tells you to wait six weeks. Another says you should be "bouncing back" immediately. Your body is telling you something completely different.

We've worked with over 300 pregnant and postpartum mamas, and here's what we know for sure: there's no one-size-fits-all answer. But there is a path forward that honors your body, respects your recovery, and helps you feel strong again. Let's talk about what that first workout after baby really looks like, and how to start your postnatal fitness journey safely and confidently.

The Challenge So Many Mamas Face

Let's paint a picture. You're about eight weeks postpartum. You got cleared by your doctor at your six-week checkup with the standard "you're good to go" message. But when you think about actually working out, your mind races with worry.

Your core doesn't feel like your own. When you laugh or sneeze, you're not entirely confident about what might happen. Your energy levels are unpredictable at best. And honestly? The idea of jumping back into your pre-pregnancy workout routine feels completely overwhelming.

Maybe you've tried. Maybe you attempted a workout video and felt completely lost when the instructor didn't acknowledge that you just had a baby. Maybe you went for a run and felt heaviness or pressure that made you stop immediately. Maybe you did some crunches and felt your belly dome outward in a way that definitely didn't feel right.

Here's what we hear from mamas all the time: "I just don't know where to start. Everyone says to listen to my body, but my body is speaking a language I don't understand anymore."

We get it. Through our work with hundreds of postpartum women, we've seen this confusion and fear firsthand. The traditional fitness world isn't designed for the postpartum body. Most workout programs ignore the fact that pregnancy and birth fundamentally change your body in ways that require specific, intentional recovery.

What to Actually Expect in Your First Workout After Baby

Mama, here's what we want you to know: Your body just did something incredible. It grew and birthed a human being. That strength doesn't disappear just because you're not lifting heavy weights or running miles right now.

The journey back to fitness after baby isn't about "getting your body back." That phrase needs to be retired. Your body is right here with you. It's different now, yes. But different doesn't mean less than. It means evolved. Transformed. Stronger in ways that matter.

Your first workout after baby doesn't have to be perfect. It doesn't have to look like anything other than what feels right for you. It can be ten minutes of breathing exercises and gentle stretches. It can be a slow walk around your neighborhood. It can be modified strength work that focuses on rebuilding your foundation.

What matters is that you start. That you show up for yourself with the same compassion and patience you show your baby. That you give your body the specialized care it needs during this recovery period.

Self-care for moms isn't selfish. It's not taking time away from your baby. It's giving yourself the strength and energy to show up fully for your family. And that starts with honoring where your body is right now and giving it what it needs to heal and grow stronger.

The ABC Fit Virtual Gym is here to support you through every step of this journey. No judgment. No pressure. No unrealistic expectations. Just expert-designed postnatal fitness programs that meet you where you are and guide you safely back to feeling strong, confident, and capable.

You don't have to figure this out alone. You don't have to wonder if you're doing it right or worry that you're making mistakes. Our programs are built on years of experience working with over 300 postpartum mamas. We know what works, what doesn't, and how to help you rebuild your strength safely.

Ready to start your postpartum fitness journey with support every step of the way?

Join the ABC Fit Collective Virtual Gym today and get access to specialized postpartum programs designed specifically for your recovering body. Start where you are. Progress at your pace. Feel strong again.

Because you deserve to feel good in your body. You deserve expert guidance. You deserve a community that understands.

And mama? You're ready. Let's do this together.

Before we dive into when to start, let's talk about what that first workout should actually look like. Spoiler alert: it's probably different from what you're imagining.

It Will Feel Different (And That's Okay)

Your first postpartum workout isn't about intensity. It's about reconnection. You're relearning how to engage muscles that have been stretched, weakened, or compensating for nine months. Your core, your pelvic floor, your breath, your posture - everything has shifted.

Expect to feel weaker than you remember. Expect movements that used to be easy to feel challenging. Expect to need modifications you never needed before. This isn't failure. This is normal. It's better to build back slowly than rush into things and ultimately cause more harm than good in the long run.

You Might Feel Emotional

Don't be surprised if tears come during or after your workout. Moving your body again can bring up a lot of emotions. Relief. Frustration. Grief for your old body. Joy at feeling strong again. All of it is valid. We literally used to be a shoulder for mamas to cry on when we trained clients IRL.

Your Pelvic Floor Will Have Opinions

Pay close attention to how your pelvic floor feels during and after exercise, especially after! Often clients say they felt heaviness the days after the workout and didn't actually tie the two together. If you experience heaviness, pressure, leaking, or any discomfort in your pelvic area, that's your body telling you to modify or stop. These aren't signs to push through. They're signs to listen.

Rest Will Be Part of Your Workout

Your first workouts might be short. Really short. Ten minutes might be plenty. And you know what? That's perfect. Quality over quantity always wins in postpartum recovery.

When to Start: A Timeline for Safe Return to Exercise

The Bottom Line

Here's the truth: the "six-week clearance" is a starting point, not a green light to jump back into high-intensity workouts. Let's break down what a safe return to fitness actually looks like.

Week 1-2: Immediate Postpartum

Even in those first days after birth, gentle movement matters. We're talking:

Deep breathing exercises to reconnect with your core
Gentle pelvic floor awareness (not kegels yet, just noticing)
Short walks when you feel ready
Gentle stretches for areas that feel tight

This isn't "working out." This is the beginning of the healing process.

Week 2-6: Early Postpartum

If you're feeling ready and have no complications, you can gradually increase:

Walking duration and frequency
Gentle core breathing exercises
Pelvic floor connection work
Light stretching and mobility work

Red flags to watch for: increased bleeding, pain, heaviness in your pelvic area, or extreme fatigue. If you experience any of these, pull back and consult your healthcare provider.

Week 6+: After Medical Clearance

This is where many mamas think they should jump back into intense workouts. Please don't. Even with clearance, your body needs a graduated approach, especially for C-section mamas.

Start with foundational postnatal fitness work:

Core restoration exercises specifically designed for postpartum recovery (check out our 5-day Core Restore program) .
Pelvic floor strengthening
Full-body strength training with appropriate modifications
Gradual return to cardio based on how your body responds

Month 3-6 and Beyond

As you build strength and confidence, you can progressively increase intensity. But this timeline is highly individual. Some mamas are ready for higher-intensity work at three months. Others need six months or more. Both are completely normal.

The key is listening to your body's feedback and working with programs designed for postpartum recovery, like those in our Virtual Gym for moms.

Starting Your First Postpartum Workout

Ready to take that first step? Here's how to approach your first workout after baby in a way that sets you up for success:

Get a Pelvic Floor Assessment

Before you start any structured exercise program, we highly recommend seeing a pelvic floor physical therapist. They can assess your specific needs, check for diastasis recti, and give you personalized guidance. Think of it as your roadmap for safe return to exercise.

If that's not accessible to you right now, pay very close attention to the warning signs we mentioned earlier. Your body will tell you if you're doing too much too soon.

Start With Your Breath

This sounds simple, but it's foundational. Relearn diaphragmatic breathing and how to coordinate your breath with core engagement. This is the basis of all functional movement and core strength.

Try this: Lie on your back with your knees bent. Place one hand on your chest and one on your belly. Breathe in through your nose, letting your belly rise. Breathe out through your mouth, gently engaging your deep core muscles as your belly falls. Do this for 5-10 breaths, several times a day.

This simple exercise is rebuilding the connection between your breath, your core, and your pelvic floor. It's not flashy, but it's essential.

Choose Postpartum-Specific Workouts

Generic fitness programs won't cut it in those early postpartum months. You need workouts that:

Include proper warm-ups focused on core and pelvic floor connection
Offer modifications for different recovery stages
Avoid exercises that increase intra-abdominal pressure too soon
Progress gradually in a way that respects postpartum healing

Our Virtual Gym offers exactly this. Programs specifically designed by trainers who understand the postpartum body, with clear progressions and modifications based on where you are in your recovery.

Schedule It Like You Mean It

Here's where the rubber meets the road. You need to actually put your workout time on your calendar. Treat it like a doctor's appointment. It's a non-negotiable time for your health.

Start small. Maybe it's three 15-minute sessions per week. Maybe it's two 20-minute sessions. Whatever you commit to, make it realistic for your current life. You can always add more as you build consistency.

Check In With Your Body

Before, during, and after every workout, do a quick body scan:

How does your pelvic floor feel? Any pressure or heaviness?
Is your core engaging properly or are you seeing doming/coning?
Are you holding your breath or breathing well?
How's your energy level after the workout?

These check-ins help you learn your body's new language and make smart decisions about progression.

The 3 Moves Every New Mom Should Do Before Returning to Running

Sun, 23 Nov 2025 19:59:28 GMT

If you’ve been eyeing your running shoes and wondering when you’ll feel ready to hit the pavement again, you’re not alone. Getting back to running postpartum isn’t just about time, it’s about rebuilding strength, stability, and connection from the inside out.

During pregnancy, your core, pelvic floor, and hips go through massive changes. Before you return to impact (like running), it’s key to rebuild your foundation. Think: reconnecting to your breath , realigning your posture , and reactivating the muscles that support every stride.

At ABC Fit Collective , we focus on three pillars: Alignment, Breath, and Core. These are the foundation for every move you make, especially when it comes to getting back into high-impact exercise safely and confidently.

1. Dead Bug

A favorite in our postpartum programming, this move trains core control and stability which is exactly what your body needs before taking on impact again.

How to do it:
Lie on your back with your knees bent at 90 degrees and arms reaching up toward the ceiling. As you exhale, extend one arm and the opposite leg away from your body without arching your lower back. Inhale to bring them back to center, then switch sides.

Why it works:
Dead bugs help you learn how to stabilize your spine and move your limbs without losing that deep core engagement, a skill that translates directly to running form and efficiency.

2. Banded Glute Bridge

This isn’t about rushing back! It’s about building smarter and coming back stronger. Use these three exercises, ask yourself all these questions, and most of all, listen to your body. If you want personally tailored guidance on where to start or how to build your strength step by step, we’d love to help! Join us for an ABC Fit 1:1 virtual session designed to meet you right where you are and let’s make your return to running feel safe, strong, and (dare we say) fun again!

The Glutes stabilize your pelvis and help support your pelvic floor during impact.

How to do it:
Place a resistance band right above your knees and keep your knees hip distance apart. Lie on your back and squeeze your butt to lift your hips into a bridge position. Hold for a second and then relax your muscles as you lower your hips back down to the floor.

Why it works:
This move builds glute and pelvic floor strength and coordination, both essential for absorbing impact and keeping your stride strong and supported.

3. Plank

The Bottom Line

Planks help you rebuild deep core stability, strength and endurance, key ingredients for a confident return to running.

How to do it:
Start on your hands and knees, then step back into a modified plank (knees down) or full plank (toes tucked), depending on your stage of recovery. Wrists should be under shoulders, ribs gently tucked, and hips in line with your spine.

Take a deep inhale through your nose, expanding your ribcage. As you exhale, gently lift your pelvic floor and draw your belly button toward your spine. Be sure to never hold your breath!

Hold for 10–30 seconds, rest, and repeat for 2–3 rounds. You can build up to longer holds as your strength improves.

Why it works:
Planks challenge your entire deep core system, not just your superficial “abs”. When done with breath and control, planks train your core, shoulders, and glutes to work together as a team. That same stability and coordination helps your body absorb impact when you start running again.

This isn’t about who can hold the plank longest. It’s about quality over quantity. When you focus on breath and alignment, your plank becomes one of the most powerful tools for reconnecting to your core postpartum.

Ask Yourself Before You Run

Along with these exercises to prep your muscles, take a moment to check in with your body:

Have I given myself enough time to recover post-birth?
Yes, you may be cleared for exercise at your 4 - 6 week postpartum checkup, but that doesn’t always mean your body is ready for running. We hear a lot of people say they want to run to get in shape - but at ABC Fit, we see it differently: you should get in shape before you run. Let’s set a foundation to build upon: start with walks and strengthen your hips and core with the above exercises. From there, you can start sprinkling short jogging intervals into your walks.
Can I do the above exercises pain-free, without abdominal coning, with proper form, while syncing up my breath to my movement?
I know, it sounds like a lot of benchmarks! But trust us, you want to clear all of them before running! Pregnancy takes a major toll on your core, pelvic floor, and hips, all of which are key players in running. Strengthening and re-engaging these muscles first will help prevent injuries and setbacks as well as support your long-term running goals. When you do these exercises, check in with your body during, right after, later that day, and even the next day. Did you experience any discomfort in your pelvic floor or low back, cramping, pelvic floor weakness, etc? If the answer is yes, you are probably not quite ready to run.
 Can I perform impact exercises like a jump squat, hopping place, and ice skaters without discomfort or leakage?
Running creates repetitive impact. Being able to hop in place, perform a jump squat and ice skaters without symptoms is a great indicator that your body is ready to handle that impact safely.

Black Friday Deals for Mamas Who Deserve to Invest in Themselves

Mon, 17 Nov 2025 17:23:12 GMT

Can we be real for a second? Black Friday is usually about running around looking for the perfect gifts for everyone else on your list. The kids. Your partner. That friend who's impossible to shop for. But here's a question we want you to ask yourself this year: What about YOU, mama?

When was the last time you actually put yourself on your own shopping list? When did you last invest in something that supports your wellness, your fitness for moms journey, or just makes you feel good? If you're drawing a blank or feeling that familiar twinge of guilt, we get it. We've seen it in the faces of the over 300 pregnant and postpartum mamas we've worked with.

This Black Friday, we're flipping the script. We're here to remind you that investing in yourself isn't selfish. It's necessary. And with all the incredible deals happening right now, there's never been a better time to prioritize your health, happiness, and self-care. Because when you take care of yourself, you show up better for everyone else too.

The Challenge So Many Mamas Face

Picture this: It's been one of those weeks. You've barely had time to sit down, let alone work out. Your coffee went cold three times before you finally finished it. You caught a glimpse of yourself in the mirror and barely recognized the tired mama staring back. You know you need to make time for fitness and self-care, but between the kids' schedules, work demands, and everything else, you just can't figure out when or how.

Sound familiar?

Here's the thing we hear from mamas in our community all the time: "I know I should take care of myself, but I feel guilty spending money on me when there are so many other things the family needs." Or maybe it's, "I don't have time to get to a gym, so what's the point?"

We totally understand. Through our work with hundreds of mamas, we've witnessed this struggle firsthand. We've seen the exhaustion, the guilt, and the constant prioritization of everyone else. That's exactly what inspired us to create ABC Fit Collective in the first place.

As partners in both business and life, Sabrina and I built the ABC Fit Virtual Gym because we saw a gap. Mamas needed a solution that worked for real life, not some fantasy version where you have endless time and energy. You needed postnatal fitness programs that understood your changing bodies. You needed a virtual gym for moms with options that fit into nap times and early mornings. You needed a community that got it.

And here's the beautiful part: Black Friday is giving you the perfect opportunity to finally invest in yourself without the guilt. These deals make self-care for moms more accessible than ever. So let's dive into the best Black Friday offerings that will support your wellness journey, all from brands we know and trust.

Your Black Friday Self-Care Shopping Guide

Mama, we need you to hear this: You are worth the investment.

Not someday when life calms down. Not when the kids are older. Not when you have more time or more money or more energy. Right now. Today. This Black Friday.

Self-care for moms isn't a luxury. It's a necessity. When you take care of yourself, when you prioritize your fitness and wellness, you're not taking away from your family. You're giving them the best version of you. You're teaching your children that self-care matters. You're modeling what it looks like to value yourself.

Every workout you complete, every healthy meal you choose, every moment you dedicate to your wellness is an act of love. Not just for yourself, but for everyone who depends on you.

These Black Friday deals are removing the barriers. The cost. The excuses. The guilt. They're giving you permission to finally say yes to yourself.

So what are you waiting for? Your fitness journey, your wellness transformation, your commitment to self-care starts now. Not January 1st. Not next Monday. Now.

Ready to invest in yourself this Black Friday?

Join the ABC Fit Collective Virtual Gym today and start your journey to feeling strong, confident, and supported. Use these incredible Black Friday deals to stock up on everything you need to make 2025 your strongest year yet.

Because you deserve to feel good. You deserve to be healthy. You deserve to invest in yourself.

And mama? You are absolutely worth it.

1. Give Yourself the Gift of Sustainable Fitness: ABC Fit Virtual Gym Membership

Let's start with what we know works because we built it specifically for you. The ABC Fit Virtual Gym is designed for busy mamas who need flexibility without sacrificing results. No commute. No childcare hassles. No judgment. Just effective workouts you can do at home, on your schedule.

Whether you're navigating postnatal fitness, working on rebuilding your core strength, or simply trying to carve out consistent time for movement, our Virtual Gym has programs tailored to where you are right now. You'll get access to pregnancy-safe workouts, postpartum recovery programs, and strength training designed specifically for the challenges mamas face.

We've spent years training pregnant and postpartum women, and we've poured all that expertise into creating programs that actually work for your body and your life. Every workout is designed with your unique needs in mind, whether you're dealing with diastasis recti, pelvic floor concerns, or just trying to rebuild strength after baby.

Plus, you're joining a community of other mamas who are on the same journey. We celebrate wins together, support each other through challenges, and remind each other that taking time for fitness for moms isn't selfish. It's essential.

Black Friday is the perfect time to finally commit to yourself. Join the Virtual Gym with a 30-day free trial and start 2025 feeling strong, confident, and supported.

Making the Most of Black Friday for YOUR Wellness

2. Fuel Your Body Right: Clean Simple Eats

Let's talk nutrition. We know you're busy, and spending hours meal prepping isn't always realistic. That's where Clean Simple Eats comes in. Their protein powders, meal replacements, and snacks are designed by a mama who gets it.

Whether you need a quick post-workout protein shake, a nutritious breakfast you can grab on the go, or healthy snacks that actually taste good, Clean Simple Eats has you covered. Their products are clean, delicious, and make nourishing your body simple (it's literally in the name!).

This Black Friday, stock up on the essentials that keep you energized and feeling your best. Your body deserves high-quality fuel, mama.

Use code KRISTIE at checkout to get 10% off your Clean Simple Eats order!

Some of our favorites:

Vanilla Protein Powder - Perfect for smoothies or baking
Pumpkin Protein Pancake Mix - Weekend breakfast made easy
Protein Bars - Grab-and-go snacks that actually satisfy

3. Comfort Meets Style: HatchGal

Self-care isn't just about what you do. It's also about how you feel while you're doing it. HatchGal offers stylish, comfortable pieces that help you feel put together without sacrificing comfort (because let's be honest, comfort is non-negotiable in mama life).

From cozy loungewear perfect for at-home workouts to maternity pieces that make you feel confident and beautiful, HatchGal understands what mamas need. They also offer wellness products like aromatherapy diffusers and relaxation essentials that transform your space into a self-care sanctuary.

Black Friday is the ideal time to refresh your wellness wardrobe and create a home environment that supports your relaxation and recovery.

Check out HatchGal's Black Friday deals and treat yourself to comfort that doesn't compromise on style.

4. Skincare That Works: Clearstem Skincare

When was the last time you had a skincare routine that felt like true self-care rather than just another task? Clearstem Skincare creates clean, effective products that are both acne-preventing and anti-aging, all without harsh chemicals.

Taking a few minutes each morning and evening for your skincare routine can be a powerful act of self-love. It's a moment to reconnect with yourself, to care for your body, and to feel confident in your skin. As an added bonus, it’s also pregnancy and breastfeeding-safe!

This Black Friday, invest in products that help you glow from the inside out. Your skin will thank you.

Use code KRISTIE at checkout for 15% off your Clearstem purchase!

Must-try products:

VITAMINSCRUB - Gentle exfoliation that reveals brighter skin
HYDRAGLOW - Lightweight moisturizer that actually hydrates
CELLRENEW - Anti-aging serum that delivers results .

5. Support From the Inside Out: Needed

Wellness isn't just what you do externally. It's also about nourishing your body from within. Needed offers premium supplements designed specifically for mamas at every stage, whether you're pregnant, postpartum, or just trying to maintain your health while keeping up with your little ones.

Their products support energy levels, hormonal balance, and overall wellness. Because you can't pour from an empty cup, and sometimes our bodies need extra support to keep up with the demands of mama life.

Black Friday pricing makes it easier to stock up on the supplements that keep you feeling your best.

Use code ABCFIT for 20% off your Needed purchase.

6. Everything You Need in One Place: ABC Fit Collective's Amazon Storefront

We know shopping can be overwhelming, especially when you're trying to figure out what actually works. That's why we've curated our Amazon storefront with all the products mamas in our community can't live without.

From resistance bands and yoga mats to foam rollers and activewear, we've done the research so you don't have to. These are products we use in our own training and recommend to our Virtual Gym members all the time. Through working with hundreds of mamas, we've learned exactly what tools make the biggest difference in your fitness journey.

With Amazon's Black Friday deals, you can stock up on fitness essentials without breaking the bank.

Check out our storefront here and take advantage of Black Friday savings!

The Bottom Line

Now that you've got your shopping list ready, here's how to actually make this investment in yourself count:

Create Your Self-Care Budget

Before you dive into Black Friday shopping for everyone else, set aside a specific budget just for YOU. It doesn't have to be huge. Even $50-$100 dedicated to your wellness sends a powerful message to yourself that you matter. Write it down. Protect it. Don't let yourself talk out of it.

Start With What You'll Actually Use

We get it. The deals are tempting and it's easy to go overboard. But the best investment is in products and programs you'll actually use consistently. If you've been wanting to start working out at home, the Virtual Gym membership is your foundation. If you struggle with nutrition, prioritize the Clean Simple Eats products. Choose based on where you need the most support right now.

Schedule Your Self-Care Time

Here's the truth: buying fitness and self-care products means nothing if you don't actually use them. Once you've made your purchases, immediately schedule time in your calendar for your workouts, your skincare routine, or whatever self-care you've invested in. Treat these appointments with yourself as non-negotiable. Because they are.

Join the Community

Self-care and fitness for moms is so much easier when you're not doing it alone. When you join the ABC Fit Virtual Gym, you're not just getting workouts. You're getting a community of mamas who understand the struggle, celebrate your wins, and keep you accountable. We're here supporting you every step of the way. Connect with us, share your journey, and let us support you.

Give Yourself Grace

This is important. Investing in yourself doesn't mean you have to be perfect. You don't have to work out every single day. You don't have to have a flawless routine. What matters is that you're showing up for yourself, even imperfectly. Some weeks you'll crush your workouts. Other weeks you'll barely manage one. Both are okay. Progress isn't linear, mama.

Trick or Treat Yo’ Self: Why Exercise Is the Ultimate Mom Self-Care

Sun, 26 Oct 2025 14:30:00 GMT

Hey mama. Let us guess: you’ve got your kid’s Halloween costume picked out, the snacks packed, the calendar color-coded… and your own well-being? Somewhere buried under a pile of laundry and crushed Goldfish.

We see you. And we know you’re juggling a lot. Maybe you’re feeling touched out, burned out, and wondering how everyone else seems to have their life together and a solid workout routine. (Spoiler: they don’t.) But here’s the truth—you don’t need to do it all. You just need to start treating your own needs like they matter.

Because they do.

That’s why we’re here to remind you that fitness isn’t another thing to check off your to-do list. It’s your ticket back to you . It’s your reset button. It’s self-care that lasts way longer than a bubble bath. (Though we’re pro those, too.)

The Mom Guilt Is Real (But It Doesn’t Have to Run the Show)

Let’s talk about that voice in your head that whispers things like, "You should be spending this time with your kids," or "You’re being selfish for wanting 30 minutes to yourself."

Kristie here—a few years ago, I was training a first-time mom who showed up late to our virtual session, hair in a messy bun, burp cloth over her shoulder. She apologized for being late because her baby had a blowout and then cried for 45 minutes straight. When we finally started moving, she teared up and said, "This is the first time all day I’ve felt like myself."

That hit hard .

Because we hear that all the time. Mamas are out here giving their all, and then wondering why they feel like they’re running on fumes. It’s not because you’re doing something wrong. It’s because you’re putting everyone else first, and you’re not on your own damn list.

You deserve to feel strong, grounded, and connected to your body again. And that’s what fitness can do—when it’s built for you, not just modified around you.

Here’s the Trick: You Don’t Need More Time—You Need a Better System

Mama, you are worthy of care. Not someday. Not when the house is clean or the kids are grown. Now .

Fitness doesn’t have to be overwhelming or another thing to stress about. With the ABC Fit Virtual Gym, it’s flexible, fun, and made just for you.

So go ahead—treat yo' self. Reclaim your strength, your time, and your sense of self. Because a stronger you is the best gift you can give your family.

Ready to feel strong as a mother?

�� Start your 5-day free trial of the ABC Fit Virtual Gym today and take the first step toward fitness that fits you .

We created the ABC Fit Virtual Gym for mamas like you, who want to feel good in their bodies again but need it to actually fit into their real life. (Not the Pinterest version.)

Our workouts are:

Short (15-30 minutes)
Effective (backed by science, not TikTok trends)
Designed for every stage of motherhood (pregnancy, postpartum, and beyond)
Led by certified pre/postnatal experts (that’s us!)
Accessible anytime, anywhere (even in your living room, with a toddler using you as a jungle gym)

No commuting. No comparing. Just workouts that make you feel like the badass you already are.

5 Ways to Treat Yo’ Self with Fitness That Actually Works

Let’s make this fun. Here are five self-care tricks (and treats) to get you moving, feeling better, and reclaiming your energy:

The Bottom Line

Schedule Your Workout Like an Appointment

You wouldn’t cancel on your kid’s dentist appointment, right? Block off 20-30 minutes in your calendar like it’s sacred—because it is.

Start Small and Stay Consistent
Don’t overthink it. Ten minutes is better than zero. One ABC Fit Express workout is all it takes to shift your mood.

Use Your Breath as a Reset Tool
Our ABC Method starts with breath—because reconnecting to your core and calming your nervous system is real-deal self-care. Try a few deep diaphragmatic breaths before your workout to ground yourself.

Find a Community That Gets You
Join the Virtual Gym and you’re not just getting workouts—you’re getting a village . We host live classes, real talk on Instagram, and a monthly book club that’s actually fun.

Celebrate Progress, Not Perfection
You showed up? That’s a win. You moved your body even though you were exhausted? Gold star. Progress isn’t linear, but every step counts.

I Peed a Little During Jumping Jacks… Is That Normal?

Sun, 19 Oct 2025 15:00:00 GMT

Let’s just get it out there: leaking pee during jumping jacks, sneezes, or surprise laughs is incredibly common after having a baby. And if it’s happened to you, you’re definitely not alone.

But here's the deal, mama: common doesn’t mean normal.

We hear from mamas all the time who feel embarrassed, confused, or even resigned to living with it forever. They’re told it’s "just part of motherhood," or to "do more Kegels" and hope for the best. Spoiler: there's more to the story.

Let’s break it down together — with zero shame, total honesty, and a whole lot of support.

What’s Actually Going On Down There?

Leaking during movement is often a sign of pelvic floor dysfunction . Your pelvic floor is a group of muscles that supports your bladder, uterus, and rectum. During pregnancy and birth, those muscles go through a lot — stretching, pressure, trauma, hormonal changes, and sometimes injury.

After baby, those muscles can be weak, tight, misaligned, or just not firing the way they used to. When that happens, jumping jacks, sneezes, and even picking up a heavy diaper bag can create pressure that your pelvic floor can’t fully handle.

That’s where leaks happen.

The Kegel Myth

Mama, leaking pee might be common , but you don’t have to live with it. It’s a signal from your body that it needs a little more support — not a life sentence or something to be ashamed of.

The good news? With the right guidance, your body can rebuild strength, coordination, and control. We’ve seen it happen again and again.

So if you’re over the fear of jumping, laughing, or sneezing, join us inside the ABC Fit Virtual Gym . Our programs are designed to meet you where you are — with workouts that prioritize healing, strength, and functional movement for real life.

Let’s get you moving (and laughing) without leaks.

Try Core Restore free for 5 days and start your comeback today.

Kegels can be helpful if your pelvic floor needs strengthening. But guess what? For a lot of mamas, Kegels aren’t the solution — especially if the pelvic floor is already tight, overworked, or compensating for other weak core muscles.

The truth is, your core and pelvic floor work together . You can’t fix one without supporting the other. That’s why our ABC Method always starts with:

Alignment : The way you stand, sit, and move affects how pressure is distributed in your core and pelvis.
Breath : Deep, diaphragmatic breathing helps regulate intra-abdominal pressure and activate your deep core muscles.
Core : We focus on the transverse abdominis (your deep core stabilizer), which supports your pelvic floor from above.

When these three are working together, your body can manage pressure more efficiently — and that means fewer leaks.

4 Things to Try Before You Write Off Jumping Forever

1. Ditch the High-Impact (for Now)
Replace jumping jacks with low-impact options like side steps, marches, or air squats while you rebuild strength. You're not quitting — you're training smart.

2. Learn to Breathe Before You Move
Before any exertion (lifting your kid, squatting, sneezing), exhale before you move. This engages your deep core and reduces pressure on the pelvic floor.

3. Check Your Alignment
Are your ribs stacked over your pelvis? Is your booty tucked under or sticking out too far? Small adjustments can reduce the strain on your pelvic floor big time.

4. Rebuild from the Inside Out
Join a program (like our Core Restore inside the Virtual Gym) that walks you through breath, core activation, posture, and functional movement. You need more than "just do some Kegels" — you need a system.

The Bottom Line

C Is for Core: Why Engaging Your Deep Core Matters for Moms

Sun, 12 Oct 2025 13:30:00 GMT

If the word "core" immediately makes you think of crunches, planks, and chasing a six-pack… we get it. That’s what most fitness culture has taught us.

But mama, we’re here to blow the lid off that outdated definition.

Your core is not just your abs and it's definitely not something to "snap back" or flatten after baby. Your core is a deep, powerful system of muscles that stabilize your entire body, support your spine and pelvis, and connect your upper and lower halves. And for moms? It’s mission critical.

Let’s dive into what your core really is, why it matters so much in motherhood, and how to rebuild it smarter (not harder).

Your Deep Core: The Real MVP

Your deep core is made up of several muscles that work together to create support, pressure management, and functional movement. These include:

Transverse Abdominis (TVA) : Your body’s internal corset, wrapping around your midsection to stabilize from the inside out.
Pelvic Floor : Supports your organs and controls things like leaking and pressure.
Diaphragm : Works with your breath to create core pressure and regulate your nervous system.
Multifidus : Deep spinal stabilizers that help keep your back supported and safe.

These muscles all talk to each other, and when one part isn’t functioning well (like a weakened pelvic floor or disconnected breath), the entire system can feel off.

Why Core Function Matters for Moms

Your core isn’t about how you look. It’s about how you live.

Whether you're 6 weeks postpartum or 6 years into motherhood, it’s never too late to reconnect with your core and rebuild strength that supports you every single day.

Inside the ABC Fit Virtual Gym , we give you the step-by-step tools to do exactly that. With expert guidance, mama-tested programs, and a community that gets it, you don’t have to figure it out alone.

Start from your core. Build strength for life.

Your core isn’t just about movement. It’s about everything you do daily:

Picking up your baby (and their car seat and that gigantic diaper bag)
Getting out of bed without rolling like a cinnamon roll
Sneezing without leaking
Carrying groceries, chasing toddlers, and standing tall when you’re exhausted

When your core is strong and functional, it supports you. When it’s not? You might feel unstable, sore, leaky, or like your body just isn’t working the way it used to.

And no, this doesn’t mean doing 1,000 crunches or jumping into HIIT workouts at 6 weeks postpartum. (Please don’t.) It means starting small, going deep, and rebuilding the system from the inside out.

Core Myths We’re Leaving Behind

Myth 1: If you have a flat stomach, you have a strong core.
Nope. Flat doesn’t equal functional. Your core can be strong, supported, and curvy. Folks can also have a flat stomach and still be lacking actual core strength.

Myth 2: Crunches are the fastest way to rebuild.
Wrong again. Crunches often create pressure in all the wrong places (especially if you have diastasis recti).

Myth 3: If you're not leaking, your core is fine.
Leaks are just one signal. If you're feeling weak, unstable, or disconnected, your core might still need attention. If you’ve had chronic or maternity back pain (that’s not from an injury) that can also be signs of a weak core.

Kristie here (I hate calling our core weak because it really does so much for us all day long… it just needs a little extra love and attention right now)

The Bottom Line

What Core Work Looks Like in the ABC Fit Virtual Gym

We don’t just say “engage your core” and move on. We teach you how.

Every ABC Fit program is built on our ABC Method: Alignment, Breath, and Core. That means every movement; from warm-up to strength training, is designed to:

Teach you how to activate your deep core muscles
Use breath to support your pelvic floor
Improve posture and reduce pain
Integrate core engagement into everyday movement

From Core Restore to Back on Track to trimester-specific workouts , everything we do starts with smart, supportive, functional movement for moms.

Because we don’t want you to just "look fit." We want you to feel strong as a mother.

Try This: Core Connection Exercise

Here’s one of our go-to foundational moves you can try right now:

360 Breath with Gentle TVA Activation

Sit or lie down with your spine in neutral.
Inhale deeply into your ribcage and belly (feel expansion in all directions).
Exhale slowly, and gently draw your belly in toward your spine (like tightening a seatbelt low and wide).
Hold for 2–3 seconds, then release.

That’s the kind of subtle, powerful engagement we build from.

B Is for Breath: The Secret Weapon to Your Core, Labor Prep and Postpartum recovery.

Sun, 05 Oct 2025 15:00:00 GMT

Let’s take a deep breath together, mama. No really. Inhale… and exhale.

Feel that? That breath you just took isn’t just relaxing - it’s powerful. And in pregnancy, labor, and postpartum recovery, breath isn’t just a tool. It’s a superpower.

Breath is the "B" in our ABC Method for a reason. It connects your mind to your body, helps regulate your nervous system, supports your core and pelvic floor, and prepares you for one of the most intense physical events of your life: birth.

Let’s talk about why breath matters so much, and how to start using it as your secret weapon.

Breath Is More Than Just Breathing

We know what you’re thinking: "Breathing is automatic. I’m doing it right now."

Totally. But most of us are doing it inefficiently - especially during and after pregnancy. Stress, poor posture, a baby putting pressure on your diaphragm and lack of awareness lead to shallow, chest-dominant breathing. That kind of breath doesn’t fully expand the diaphragm, and it keeps your core and pelvic floor disconnected.

That matters, because breath is the foundation of core function. Every inhale and exhale impacts how your abdominal muscles and pelvic floor engage. When used intentionally, breath can:

Reduce pain and tension
Improve posture and alignment
Enhance core and pelvic floor activation
Calm the nervous system
Make labor more manageable
Support postpartum healing

It’s not woo-woo. It’s science. And we teach you exactly how to harness it.

Breath for Labor Prep

You don’t need fancy equipment or hour-long workouts to start rebuilding your strength. You just need your breath.

Whether you’re pregnant and prepping for birth or deep in the postpartum weeds, breathwork is one of the most powerful tools you can tap into.

Inside the ABC Fit Virtual Gym , we don’t just tell you to "engage your core." We teach you how to breathe in a way that activates and supports it; step by step.

Start with your breath. Build from there.

When labor kicks in, your nervous system does too. Things can get intense fast. Intentional breathwork gives you something to anchor into; a way to stay calm, connected, and focused.

Here’s how breath helps during labor:

Keeps your body out of panic mode
Helps regulate contractions by controlling tension
Supports pelvic floor relaxation for pushing
Conserves energy over the long haul

One of our go-to techniques is 360 breathing , where you expand your ribcage and belly outward (instead of breathing shallow into your chest). Exhale slowly and intentionally, syncing breath to movement or the rhythm of contractions.

Breath for Recovery

Postpartum, breath is your reset button.

After birth, your core muscles and pelvic floor need time to heal and re-engage. Breathwork helps rebuild those connections gently and effectively. Before you lift, squat, stretch, or even carry your baby, your breath sets the tone.

Using intentional exhalation during effort (like standing up or lifting a car seat) reduces pressure on your core and supports pelvic floor activation. Over time, this leads to less leaking, better strength, and a body that feels more stable.

The Bottom Line

How to Practice 360 Breathing

Here’s a quick how-to:

Sit or lie down comfortably with one hand on your belly, one hand on your ribs.
Inhale through your nose and feel your ribs, belly, and back expand outward in all directions.
Exhale slowly through your mouth, like you’re blowing out a candle. Feel your core gently draw in and up.
Repeat for a few minutes, focusing on slow, full breaths.

You can build on this foundation with movement, core work, and posture adjustments, all of which we guide you through in the ABC Fit Virtual Gym.

A Is for Alignment: Why Your Posture Might Be Causing Your Pain

Sun, 28 Sep 2025 14:30:00 GMT

Let’s talk about something unsexy but totally game-changing when it comes to feeling good in your body again: alignment.

You know that achy lower back that kicks in halfway through the day? Or the neck and shoulder tension that magically appears after wrangling your toddler into a car seat? That’s not just motherhood, mama. That’s misalignment.

Postpartum bodies are incredible, but they’re also navigating big changes - from shifting organs and weakened cores to the daily circus act of holding a baby on one hip, pushing a stroller with one hand, and trying to drink cold coffee with the other. It’s no wonder your body feels like it’s yelling at you.

The good news? You can absolutely do something about it. And it starts with understanding alignment.

So, What Is Alignment, Really?

Alignment is the way your body is stacked. Think of your body as a building: your head, ribs, pelvis, and feet are like floors. If one is tilted or shifted, the whole structure compensates and that leads to pain, tension, and inefficient movement.

In the ABC Method (that’s Alignment, Breath, Core), we always start here because alignment affects everything . Your breath, your core function, your pelvic floor, your energy levels - all of it.

When your alignment is off, your body recruits the wrong muscles to do the job, and the muscles that should be working (like your deep core) stay asleep. Over time, this leads to those oh-so-familiar mama pains: lower back discomfort, hip tightness, neck strain, and more.

Why It Matters Postpartum (and Beyond)

Mama, pain doesn’t have to be your normal. You don’t have to just accept the aches, tension, or "this is just how it is now" mindset.

With the right tools, awareness, and a little posture check here and there, you can feel better in your body again.

If you’re ready to start with alignment and build a stronger, more supported body from the ground up, we’d love to have you in the ABC Fit Virtual Gym .

Try it free for 5 days and see what smart movement really feels like.

Pregnancy shifts your alignment by design - hello, growing belly and tilted pelvis. Postpartum, your body doesn’t just magically shift back. That "mom posture"- arched lower back, forward-tilted pelvis, rib flare, rounded shoulders can stick around long after birth.

Here’s what poor alignment can impact:

Core and pelvic floor function (aka: leaking, pressure, coning)
Breathing patterns (shallow chest breathing vs. deep core-activating breath)
Neck, shoulder, and back pain
How you move and carry weight (like your baby, car seat, or groceries)

Translation: alignment is not just about standing tall. It’s about feeling better all day long.

How to Check Your Alignment

Here’s a quick mama-friendly self-check you can do anywhere (yes, even while your kid is watching Cocomelon):

1. Feet : Are they hip-width and pointing forward?

2. Knees : Soft, not locked.

3. Pelvis : Is your tailbone tucked under or are you sticking your booty out? You want to be in neutral, as if your pelvis is a bowl of water that isn't spilling forward or backward.

4. Ribs : Are they flared up? Gently drop them so they’re stacked over your pelvis. Think of tying a soft bow from your last 2 ribs to the top of your hips.

5. Shoulders : Roll them up, back, and down. No shrugging here. Create more space from your ears to your shoulders

6. Head : Ears over shoulders, not jutting forward like a turtle (no offense, turtles).

It might feel weird at first, but that’s just because your body’s gotten used to being out of alignment. The more you practice, the more natural it becomes.

The Bottom Line

4 Everyday Ways to Improve Your Alignment

1. Carry Baby in the Center, Not on the Hip
We know, we know - the hip carry feels natural. But it throws off your entire alignment. Try using a front carrier or switching sides often to stay more balanced.

2. Sit with Support
Use a rolled-up towel behind your lower back, plant your feet flat, and keep your ribs stacked over your pelvis. (No more couch slouching for hours of feeding.)

3. Align Before You Move
Before lifting your baby, pushing a stroller, or doing a workout, take a breath and check your posture. It takes five seconds and makes a big difference.

4. Stretch What’s Tight, Strengthen What’s Weak
Most mamas have tight hips and weak glutes. Our Virtual Gym programs include alignment-focused strength and mobility work so you’re not just working out; you’re moving smarter.

Alignment Is the A in ABC for a Reason

Alignment is step one in our ABC Method because it sets the stage for everything else - breathwork, core activation, strength, and yes, feeling like yourself again.

In the ABC Fit Virtual Gym, we guide you through alignment-focused workouts that are actually designed for your postpartum body. No guesswork, no "suck it in and hope for the best" cues. Just real education, real support, and real results.

Crunches Are Canceled: What to Do Instead for a Stronger Core Postpartum

Sun, 21 Sep 2025 11:00:03 GMT

Let’s just say it: if postpartum recovery had a blooper reel, crunches would be the star.

Why Crunches Are Not It After Baby

Crunches focus on the outermost abdominal muscles (the rectus abdominis), aka the "six-pack." But here’s the thing: postpartum recovery is all about the deep core , especially the transverse abdominis (your body’s natural corset) and pelvic floor. These are the muscles that provide stability, support your organs, and keep everything working smoothly.

So What Should You Do?

Crunches might be canceled, but your strength is not.

Postpartum is not about bouncing back. It’s about building forward - and that starts at your core. With the right support, smart movement, and a community that gets it, you can feel strong, stable, and more like you again.

If you’re ready to rebuild from the inside out, join us in the ABC Fit Virtual Gym . Our Core Restore program is designed to guide you step-by-step through breathwork, core activation, and functional movement that meets you exactly where you are.

Your strength didn’t disappear. It just needs a smarter strategy.

Come get strong as a mother.

Here’s what we teach every mama inside the ABC Fit Virtual Gym: strong cores are built from the ABC Method - Alignment, Breath, and Core.

We get it. You want to feel strong again. You want your core back. And somewhere along the way, someone probably told you to "just start doing some crunches." Spoiler alert: they were wrong.

Mama, your body just performed a miracle. Whether you had a vaginal delivery or a C-section, your core (and pelvic floor) went through major changes. So if you've been wondering why your abs feel like Jell-O and crunches feel... off? You're not broken. You're just in a season that needs a different approach.

When you do crunches too soon (or without proper core engagement), you risk:

Worsening or causing diastasis recti (ab separation)
Increasing intra-abdominal pressure , which can stress your pelvic floor
Experiencing coning or doming in your belly
Delaying healing and creating dysfunction down the line

The goal right now? Build a functional, supportive core that helps you carry your baby, chase your toddler, and get out of bed without pain.

1. ALIGNMENT

5 Core-Smart Moves to Try Instead of Crunches

Here are five ABC Fit-approved movements that are safe, effective, and postpartum-friendly (but always check with your provider before starting anything new):

The Bottom Line

Your posture matters more than you think. When your ribs are flared or your pelvis is tilted, your core muscles can’t fire properly. We teach you how to stack your ribcage over your pelvis and move in a way that supports healing, not hinders it.

1. 360 Breathing with Core Engagement
Start here. This breathwork re-establishes your brain-body connection and gently wakes up your deep core.

2. Heel Slides
Great for reconnecting your core and lower body. The key is controlling the movement while maintaining proper alignment.

3. Glute Bridges with Exhale
Strengthens your glutes and engages your pelvic floor. Exhale as you lift, inhale as you lower.

4. Bird-Dog (Modified if Needed)
A total-body move that works on stability, coordination, and core control.

5. Dead Bug (with a towel or resistance band)
Progressive core work that trains coordination and deep core activation without unnecessary strain.

Inside the Virtual Gym, we guide you through these moves (and more) with cues, modifications, and support at every stage. Whether you're six weeks or six months postpartum, you don't have to figure this out alone.

Let’s talk about why crunches are canceled and what you should do instead to rebuild from the inside out.

2. BREATH

Yep, breathing is a workout. Learning how to connect breath to movement is the secret sauce to activating your deep core and pelvic floor. Diaphragmatic breathing, 360 breathing, and intentional exhales during exertion? Total game-changers.

3. CORE (Deep Core, That Is)

Think slow, controlled, purposeful movements. We focus on TVA engagement, pelvic floor lifts, and core integration in everything you do - whether you're lying on a mat or picking up a laundry basket. The best part? It works, even in short, nap-time-friendly sessions.

Is It Safe to Work Out While Pregnant? Here’s What the Experts Say

Tue, 16 Sep 2025 02:52:53 GMT

You just saw those two pink lines, or maybe you’re a few months into pregnancy and staring at your sneakers wondering: Should I even be working out right now? Is it safe? Will it hurt the baby? Shouldn’t I be resting instead?

"I Want to Move, But I Don't Know How"

We remember chatting with a mama in her second trimester who said, "I know movement is good, but I feel like I need a permission slip just to go for a walk." Sound familiar?

What the Experts Say

Here’s what we want you to know: you are not fragile. You are powerful. And yes, it is safe to work out while pregnant when you have the right guidance.

Here’s the good news: the American College of Obstetricians and Gynecologists (ACOG) recommends that most healthy pregnant women get at least 150 minutes of moderate-intensity aerobic activity per week. That’s about 30 minutes, five days a week.

You don’t need to do this perfectly. You just need to start. Whether that’s stretching on the floor while your toddler naps or pressing play on a 20-minute workout that’s actually made for your body right now, you’re doing something incredible.

We get it. This question comes up all the time. There’s a lot of conflicting info out there, and between the unsolicited advice from strangers at the grocery store and the anxiety-inducing Google rabbit holes, it can feel impossible to know what’s actually right for your body.

Let’s clear the air once and for all. Spoiler alert: yes, in most cases, it is not only safe to work out while pregnant - it can actually be one of the best things you do for yourself and your baby. But like anything in motherhood, there’s no one-size-fits-all answer. That’s why we’re diving into what the experts say, sharing what we’ve seen work with hundreds of mamas in our Virtual Gym, and giving you tips to move safely and confidently through pregnancy.

So many pregnant women feel this inner conflict. On one hand, you're told to "stay active." On the other, you're terrified of doing too much, doing it wrong, or accidentally causing harm. Add in fatigue, nausea, and a schedule that’s already overflowing, and it’s no wonder movement falls to the bottom of the to-do list.

And then there’s the guilt. Guilt for resting. Guilt for working out. Guilt for not knowing what to do. Sound like a lose-lose?

Why? Because movement during pregnancy has some serious benefits:

5 Tips for Safe & Empowered Pregnancy Workouts

Ready to move but not sure where to start? Here are our top tips to make fitness during pregnancy safe, doable, and dare we say…enjoyable.

The Bottom Line

Here’s the thing: movement during pregnancy shouldn’t be stressful. It should feel supportive , empowering , and like the ultimate act of self-care.

That’s why we built the ABC Fit Virtual Gym the way we did to give you access to expert-led workouts designed specifically for every trimester. No guesswork, no guilt, just smart, safe movement you can do from your living room (yep, even in your pajamas).

Reduces backaches, constipation, bloating, and swelling
Boosts mood and energy levels
Helps you sleep better
Improves posture
Prepares your body for labor and delivery
Promotes faster postpartum recovery

Of course, not all workouts are created equal. That’s where pre- and postnatal certified trainers (like us!) come in. We design workouts that consider your changing body, balance, breath, and core because let’s be honest, burpees and crunches just aren’t it right now.

1. Follow the ABCs: Alignment, Breath, Core This is the foundation of everything we teach. Proper alignment keeps your body supported as your center of gravity shifts. Breath helps regulate your nervous system and activates your core from the inside out. And speaking of core, learning how to engage your deep stabilizers (hello, transverse abdominis!) is key to a strong pregnancy and smoother recovery.

2. Skip the "Push Through" Mentality Pregnancy is not the time to train like you’re prepping for a Tough Mudder. Tune in, not out. Choose movement that energizes, not exhausts you. And remember: rest is part of the program, not a punishment.

And we’re here to do it with you.

3. Keep It Functional Focus on movements that support everyday mom life: squats for picking up the baby, rows for carrying that car seat, core work to stabilize while chasing a toddler. Our Virtual Gym workouts are rooted in functional movement that supports you now and later.

4. Modify Like a Boss Modifications aren’t a sign of weakness, they’re a sign of wisdom. Every trimester (and every day!) is different. Some days you’ll feel strong and energized, other days a walk might be your workout. Our programs offer built-in modifications so you can honor your body without missing out.

5. Find Your Fit-Fam You don’t have to do this alone. One of the most powerful motivators is community. That’s why our Virtual Gym isn’t just about workouts; it’s a space to connect, be seen, and share the highs and lows with other mamas who get it.

If you’re ready to move smarter, feel stronger, and connect with a community that actually sees you, join the ABC Fit Virtual Gym today. You’ll get:

Instant access to trimester-based workouts Core and breathwork classes rooted in the ABC Method Live classes and a mama-loving book club A 5-day free trial to see if it’s the right fit for you

Because mama, you were made to move. Let’s do it together.

Ultimate Trimester-by-Trimester Movement Guide

Sun, 31 Aug 2025 14:30:00 GMT

Pregnancy is such a unique season of life. Your body is changing almost daily, your energy levels can swing from one extreme to the other, and your priorities shift as you prepare for your baby. One thing that can remain constant through it all is movement, safe, intentional movement that supports both your body and your mind.

First Trimester: Laying the Foundation

The first trimester is a wonderful time to either begin a strength training program with guidance or continue your usual fitness routine with a few thoughtful modifications. Since your baby bump is still small, this is the ideal window to focus on the fundamentals that will carry you through the rest of your pregnancy.

Second Trimester: Build Strength, Boost Balance

No matter what trimester you are in, the most important thing is to move with intention. Stay connected to your breath. Choose movements that make you feel good in your body right now. Your workouts will evolve from month to month and even from day to day, and that is perfectly normal.

For many moms-to-be, the second trimester is often called the honeymoon phase of pregnancy. Morning sickness often fades, energy levels can increase, and your belly is big enough to be visible but still small enough that moving feels comfortable. This is an excellent time to build strength, focus on posture, and refine your movement patterns.

The goal is not perfection. The goal is consistency, confidence, and a deeper connection with your body as it grows and changes.

At ABC Fit Collective, we believe pregnancy workouts should never be about “pushing through” or trying to maintain your pre-pregnancy pace. Instead, they should help you stay strong, mobile, and connected to your changing body while keeping you and your baby safe.

This trimester-by-trimester guide will walk you through what to focus on in each stage, the best types of exercises, and how to make adjustments along the way so you can feel confident and supported from your first positive test all the way to delivery day.

If you are dealing with morning sickness, give yourself permission to adapt. Some days, the most supportive choice will be exercises that keep you upright and reduce nausea (many of our clients find upright workouts to be the best). Squats may feel better than deadlifts, or seated rows with resistance bands might be more comfortable than bent-over rows. The goal here is to move in ways that feel good, keep you energized, and work with your body instead of against it.

Breathwork is everything in these early months. Now is the time to master your deep, 360-degree breathing. This means inhaling into your sides and back and exhaling while gently engaging your core and pelvic floor. Learning this now will be a huge gift to yourself later when your belly grows and breathing becomes more challenging.

This trimester is all about balance , both in life and in your workouts.

Third Trimester: Stay Consistent, Stay Connected

In the third trimester, the focus shifts from building strength to maintaining it. Your goal now is to keep moving in ways that feel good, sustainable, and supportive. This is not the time to increase intensity or push for new personal bests. Instead, think maintenance over performance .

The Bottom Line

We always remind our ABC Fit mamas to focus on their ABCs : Alignment, Breath, and Core.

Keep your posture stacked - ribs over hips, knees soft, glutes relaxed.
Draw your ribcage toward your hip bones on each exhale to activate your deep core.
Let this connection become the foundation for all your movements, especially as your center of gravity begins to shift in the months ahead.

What about planks? If you were already doing planks before pregnancy and they feel comfortable, they are generally safe in the first trimester as long as you can maintain your breath and you are not seeing any coning, doming, or discomfort in your core or lower back. Listen to your body and modify whenever necessary.

Great First Trimester Exercises

We love to introduce single-sided, or unilateral , exercises during this stage. Think single-leg deadlifts, one-arm presses, or suitcase carries. These are not just great for your core strength; they are also incredibly functional for motherhood. Before long, you will be carrying a baby (plus a diaper bag, car seat, and maybe a snack for yourself) all on one side of your body. Training this way now helps prepare you for the real-life asymmetries of mom life.

When one side of your body is loaded, your deep core muscles have to work harder to stabilize you. This means you get excellent core engagement without a single crunch.

Trainer tip: If you notice one side feels weaker, do not immediately drop the weight. Keep the same weight for both sides and simply slow down on the weaker side. Controlled reps will help even things out over time and set you up for the demands of holding your baby on one hip while multitasking with the other hand.

Great Second Trimester Exercises

Whether you choose walking, swimming, prenatal yoga, or carefully programmed strength training, the key is consistency. Movement can help with swelling, stiffness, circulation, and even mood. Staying active in a safe way can also improve your sleep and overall energy.

This is when your ABCs become more important than ever:

Alignment is trickier as your belly grows and your center of gravity shifts. Keep your pelvis neutral and your ribs stacked over your hips to help avoid low back pain.
Breath will feel more challenging as your baby presses up against your diaphragm. Use your 360-degree breath to stay connected to your deep core and pelvic floor.
Core connection is essential. Your core is already working overtime to support your growing belly, so focus on movements that enhance rather than strain it.

We often recommend combo moves in the third trimester. These are exercises that combine two movements in one, like a squat to overhead press or reverse lunge with a bicep curl. They keep your whole body engaged, mimic the multitasking nature of motherhood, and gently challenge your cardiovascular system, perfect preparation for the endurance event that is labor. And let’s be real, once your baby arrives, you will be lifting, lunging, bending, and carrying almost constantly.

Great Third Trimester Exercises

If you want trimester-specific workouts designed by certified prenatal fitness experts, our ABC Fit Virtual Gym is here for you. Inside our Video on Demand Library, you will find safe, effective, and fun workouts for every stage of pregnancy - whether you have ten minutes or thirty.

F ront Raises

Goblet Squat

Shoulder Press

R acked March

Single Leg Deadlift

Suitcase Carry

Reverse Lunge to Bicep Curl

Row to Deadlift

Squat to One Arm Shoulder Press

Your First 6 Weeks Postpartum Recovery Plan – Movement + Mindset

Mon, 25 Aug 2025 19:08:34 GMT

If you’ve just welcomed your baby into the world, first, congratulations! Whether your birth was exactly how you planned or took a completely different turn, the first six weeks after delivery are unlike anything else you’ve experienced.

Why the First Six Weeks Matter

Birth, whether vaginal or by C-section, is a major physical event. Even if everything went smoothly, it’s still considered a form of trauma to the body that requires time, care, and attention to heal.

Step 1: Start with Breathwork

Common Mistakes to Avoid in the First 6 Weeks

Your first six weeks postpartum are a time to honor your body, nurture your mind, and connect with your baby. With a focus on breath, gentle movement, alignment, and a compassionate mindset, you can lay a strong foundation for the months ahead.

One of the simplest yet most powerful things you can do in these early weeks is to return to deep, intentional breathing.

Step 4: Mindset; Ditch the “Bounce Back”

Before any movement happens, your recovery starts with your mindset.

And remember, you don’t have to figure this out alone.

Your days might be a blur of feedings, diaper changes, and trying to squeeze in moments of rest. Your emotions might be all over the place, your body feels different, and you might be wondering…

“Is there anything I should be doing right now for my recovery?”

The truth? These first few weeks are not about “bouncing back.” They’re about honoring your body, giving it time to heal, and gently reconnecting with yourself, physically and mentally.

Your pelvic floor, abdominal muscles, ligaments, and even your breathing patterns have been affected by pregnancy and birth. Hormones like relaxin are still circulating, keeping your joints looser than normal. Add in disrupted sleep, constant caregiving, and fluctuating emotions, and it’s clear why pushing your body too soon is not the answer.

Instead, these early weeks are about reconnecting, learning to breathe fully again, finding gentle movements that feel good, and creating a mindset that supports healing over hustle.

During pregnancy, your growing belly shifts how your diaphragm and ribcage move. After birth, you may notice shallow chest breathing or tension in your shoulders and neck. Restoring a full, 360° breath helps reawaken your core and pelvic floor connection from the inside out.

Two easy positions to try:

Step 2: Gentle Pelvic Tilts

Once you feel comfortable with breathwork, you can add in small, controlled pelvic movements to improve mobility and circulation.

Step 3: Focus on Alignment in Everyday Life

Even if you’re not officially “working out” yet, you are moving constantly, feeding, changing, lifting, carrying, and bending. The way you move during these daily activities has a big impact on your recovery.

�� Ready to start moving with confidence again? Try the Core Restore program today and get expert guidance for every stage of your postpartum journey.

At ABC Fit Collective, we guide our postpartum mamas through these first six weeks with one clear message: rest, recover, reconnect . And when you feel ready, there are gentle ways to support your healing through mindful movement.

On your back : Lie comfortably with knees bent. Inhale deeply through your nose, feeling your ribcage expand out and your belly gently rise. As you exhale, imagine lifting your pelvic floor and drawing your belly inward and upward toward your spine.
On all fours : Hands under shoulders, knees under hips. Let your belly fully relax on the inhale. On the exhale, gently lift the lowest part of your belly toward your ribcage while engaging your pelvic floor.

Even a few minutes of this each day can help you reconnect with your deep core and start to restore function.

How to do them:

On your back : Knees bent, feet flat. Slowly rock your pelvis forward (slight arch in the lower back) as you inhale, and tilt it back (pressing your lower spine toward the floor) as you exhale. Think of this like doing cat cow while lying on your back.
On hands and knees : Transition to a gentle cat-cow, linking your breath with the movement. Inhale to let your belly drop and lift your tailbone, exhale to round your spine slightly, and tuck your tailbone under.

This movement is simple but effective for reintroducing your spine and pelvis to gentle motion without strain.

A few alignment tips to protect your healing body:

Keep your shoulders stacked over your ribcage , and your ribcage stacked over your pelvis.
Avoid clenching your glutes or tucking your pelvis under when standing.
Resist the urge to flare your ribs forward or slouch into your chest - both can put pressure on your core and pelvic floor.
When lifting, bend your knees, keep the object close to your body, and exhale as you lift.

These small adjustments help reduce strain, encourage better posture, and make everyday movements part of your healing plan.

There’s a lot of noise out there about “getting your body back.” At ABC Fit, we want to remind you: your body never left . It has carried you through pregnancy, birth, and now into motherhood. It’s worthy of your respect, not criticism.

Healing is not linear. You might feel great one day and completely drained the next, both are normal. Your energy, emotions, and progress will ebb and flow. Rest is not laziness; it’s productive and necessary for long-term recovery.

Give yourself permission to move slowly. Focus on feeling good, not meeting a timeline.

Daily Movement Tips for New Moms

While every postpartum journey is unique, there are a few common pitfalls that can slow your recovery:

Jumping back into high-impact workouts too soon . Your core and pelvic floor need time to heal before running, jumping, or heavy lifting.
Ignoring discomfort . Pain, heaviness, or leaking urine are signs to slow down and seek guidance.
Neglecting breathwork . Breath is the foundation of core and pelvic floor healing.
Poor lifting mechanics . Carrying baby gear without proper alignment can strain your healing tissue. We once had a client who discovered that carrying her baby in the baby carrier was actually causing her pelvic floor discomfort.
Comparing your journey to others . Everybody heals at a different pace.

Avoiding these mistakes can help you feel better and recover more effectively.

The Bottom Line

Even in the early weeks, small intentional actions can help your recovery:

Set up a feeding station . Keep essentials within reach to avoid awkward twisting or hunching while feeding your baby.
Do “breathing breaks.” Every few hours, pause for 3–5 deep, 360° breaths to reset your posture and core connection.
Use your exhale to lift . Whether it’s your baby, a car seat, or laundry, breathe out as you lift to protect your core.
Alternate sides . Switch which arm you carry your baby on to reduce asymmetries and tension.
Stay hydrated . Water supports healing, milk production, and muscle recovery.

These tips turn your everyday activities into recovery-friendly movement.

Yes, You Can Work Your Core During Pregnancy – Here’s How to Do It Safely

Sun, 17 Aug 2025 15:00:00 GMT

If you’re pregnant, chances are you’ve wondered at least once: “Should I be doing ab exercises right now?” or “What core exercises are safe for pregnancy” Maybe you’ve Googled it, asked your doctor, or avoided core work altogether because you weren’t sure what’s safe.

Why This Matters for Every Mama

So many of our clients come to us unsure about what they should be doing during pregnancy. Some have stopped core work completely because they’re worried it might harm their baby. Others have pushed through with the wrong exercises, only to find themselves dealing with back pain, pelvic pressure, or a general feeling of disconnect from their bodies.

Traditional Abs vs. Functional Core – What’s the Difference?

You’ve Got This, Mama

Yes, you can work your core during pregnancy - and you should. The key is doing it mindfully, intentionally, and with expert guidance.

Most people think of the core as the superficial abdominal muscles you see in fitness ads and workout selfies. But the true core is a deep, supportive system made up of:

1. Breathwork and Alignment

2. Core Stability Exercises

These help train your core to work with your breath and alignment in everyday life.

3. Unilateral (Single-Sided) Strength Work

These moves mimic real-life motherhood tasks like carrying a car seat, holding a toddler, or bringing in groceries — all while keeping your core supported.

Practical Core Tips for Everyday Life

Core work isn’t just for workouts. You can protect and engage your core during your daily activities too:

At ABC Fit Collective, our certified pre and postnatal trainers are here to help you feel strong, supported, and confident every step of the way. Whether you’re brand new to fitness or a seasoned gym-goer, you don’t have to figure it out alone.

You’re not alone. This is one of the most common questions we hear from mamas-to-be inside the ABC Fit Collective community. And here’s the good news; the answer is yes, you can absolutely work your core during pregnancy… when it’s done the right way.

At ABC Fit Collective, we want you to know that pregnancy core work isn’t about crunches, sit-ups, or chasing a six-pack. It’s about building strength from the inside out to support your body and your baby through pregnancy, delivery, and postpartum recovery. Done correctly, core work is a form of self-care for moms - helping you move with confidence and feel strong in your everyday life.

Let’s break down exactly how to do that safely.

We see this over and over again - moms just like you wanting to stay active but not knowing the safest, most effective way to train. And here’s the truth: when you know how to engage your core the right way, you can reduce discomfort, protect your pelvic floor, and set yourself up for a smoother postpartum recovery.

The right core work can help you:

Feel more stable and supported as your bump grows
Prevent common aches like low back pain or round ligament pain
Improve posture so you feel more comfortable standing, sitting, and sleeping
Prepare your body for the physical demands of labor
Recover faster and with fewer issues postpartum

Transverse abdominis (TVA) – the deepest abdominal layer, like a corset wrapping your torso
Pelvic floor muscles – the sling of muscles at the base of your pelvis that support your bladder, uterus, and rectum
Diaphragm – your breathing muscle, which works hand-in-hand with the core
Multifidus and spinal stabilizers – muscles along the spine that support balance and posture

Together, these muscles form the entirety of the core. During pregnancy, this unit takes on extra work to support your growing bump, shifting posture, and changing center of gravity. It also plays a vital role in preparing your body for labor and postpartum recovery.

When we focus on functional core training during pregnancy, our goal isn’t aesthetics - it’s building a deep connection to these muscles so they can do their job effectively.

Why Core Work During Pregnancy Is a Game Changer

When you train your core the right way during pregnancy, the benefits go far beyond fitness. Here’s what our ABC Fit mamas experience:

Reduced back pain and pelvic pressure – A stronger core supports your spine and reduces strain.
Better balance and posture – Essential as your center of gravity shifts.
Stronger pelvic floor – Which can mean fewer leaks and better bladder control.
Improved preparation for labor and pushing – Strong, coordinated muscles can make delivery more efficient.
Faster postpartum recovery – A connected core helps you return to movement with confidence.

Our 3-Step Pregnancy Core Method

Here’s how we guide our ABC Fit mamas to train their core safely and effectively during pregnancy.

We always start here because your breath is the gateway to your deep core, and alignment is the foundation for everything else.

360° Breathing – Inhale to expand the ribcage outward in all directions (not just lifting the chest), and exhale to gently draw in the transverse abdominis while lifting the pelvic floor.
Neutral Alignment – Stand or sit with ribs stacked over hips, ears over shoulders, and pelvis in a neutral position. This prevents excessive strain on your abdominal wall and pelvic floor.

Practicing this daily can help you connect to your core during all movements - not just during workouts.

Once breathing and alignment are solid, we add stability-focused moves. These are slow, controlled, and focused on endurance rather than intensity. Examples include:

Bird dog – Opposite arm and leg extend while keeping the torso stable.
Pallof press – Anti-rotation exercise that teaches your core to resist twisting.
Marching variations – Slow, controlled lifts of the legs while engaging the deep core.

Pregnancy naturally creates asymmetries in your body. Training one side at a time helps you build balanced strength and improve stability.

Unilateral racked squat – One weight held at shoulder height challenges your core to stabilize.
Single-arm overhead press – Builds upper body strength while engaging the core.
Suitcase reverse lunge – Holding a weight on one side forces the core to resist tipping.

Pro tip – The goal isn’t to work harder; it’s to work smarter. Awareness and connection matter more than intensity.

When standing up from a chair – Exhale and engage your core gently as you rise.
When lifting groceries or laundry – Keep items close to your body, bend at the knees, and breathe out as you lift.
When rolling out of bed – Use a “log roll” to avoid straining your abdominal wall.

These little adjustments add up, helping you keep your body supported all day long.

Join our Virtual Gym and get access to safe, effective workouts tailored to your pregnancy and postpartum journey. You’ll also connect with a community of mamas who get it – because you deserve support, not guesswork.

A Step-by-Step Guide to Working Out WITH Your Kids Around

Tue, 12 Aug 2025 15:27:56 GMT

Have you ever rolled out your yoga mat with the best intentions, only to have a toddler turn it into a race track or a baby start crying the moment you hit "play" on your workout video? If you've nodded yes (or just sighed deeply), you're so not alone. We know that finding time for you , especially when it comes to fitness, can feel impossible.

But here’s the thing: You can move your body, support your health, and feel strong again, even with little ones underfoot. It doesn’t have to be perfect. It just has to be possible . And we’re here to show you how.

The Real-Life Chaos (and Beauty) of Mom Workouts

Let’s paint the picture. You’re in leggings, hair in a messy bun, baby on one hip, and a toddler throwing snack puffs into your water bottle. You finally carve out 20 minutes to move your body, and then bam – someone needs a diaper change, a snack refill, or a snuggle.

Sound familiar?

The truth is, many moms feel stuck between wanting to prioritize fitness and being constantly pulled in a million directions. The guilt for taking time away from your kids... the frustration of constantly being interrupted... the fear that it's "not worth it" if it's not a perfect, uninterrupted workout. We've been there.

But guess what? Your fitness journey doesn’t have to happen in a quiet, candle-lit studio. It can happen right in your living room, with toys on the floor and a baby babbling in the background. And it can be fun.

It’s Time to Flip the Script

Instead of seeing your kids as a barrier to your workouts, let’s try something new: include them. When you involve your little ones, you not only make movement more doable, you model healthy habits for them, too.

Ready to make workouts a family affair ? Let’s walk you through how to do it.

5 Tips for Working Out WITH Your Kids Around

(Without Losing Your Mind)

The Bottom Line

Mama, we know it can feel impossible to put yourself on the list when you're juggling diapers, dishes, and deadlines. But you deserve to feel strong, capable, and cared for, not after motherhood, but right in the messy middle of it.

1. Shift Your Mindset: Done is Better than Perfect

We say this a lot at ABC Fit Collective because it's so true. Your workout might get interrupted. You might only do 10 minutes instead of 30. And that is still a win . Movement doesn’t have to be all-or-nothing. Every little bit counts, and your body (and mind) will thank you for it.

2. Set Up a Kid-Friendly Workout Space

Create a safe and inviting space where your kids can play while you move. Lay out a blanket with toys, set up a playpen for the baby, or invite older kiddos to grab their own "mini mat" and "work out" with you. Bonus points for giving them a set of light toys or resistance bands (supervised, of course!) so they feel like part of the team.

3. Turn Movement Into Play

Make it a game! Jumping jacks become a counting contest. Squats turn into a silly dance. Planks? Turn those into tunnels they can crawl under. By inviting your kids into the fun, you keep them engaged and give yourself permission to be playful, too.

Instead of a twisting chop, rotate your hips and shoulders together while pressing a dumbbell overhead. This protects your obliques and builds upper body strength.

4. Use Nap Time or Screen Time Strategically

We’re not above using nap time, snack time, or a favorite show to sneak in a solo session. The ABC Fit Virtual Gym is ideal for short, efficient workouts that can be completed in 10, 15, or 20 minutes. So when that rare quiet moment hits? You’re ready.

5. Embrace the Interruptions

Let’s be real: someone will need something. The dog will bark. A diaper will explode. It's okay. Pause, handle what you need to, and come back when you can. The goal isn’t perfection, it's consistency, grace, and getting back on the mat.

Real Mom, Real Wins

We hear from so many moms who thought they couldn’t make fitness work with their kids around until they tried the ABC Fit way.

One abc fit mama shared:

"Sabrina is such an amazing fitness coach, and her workouts are perfectly tailored to my level and what I need. She knows so much about prenatal fitness (and fitness in general), and I feel so comfortable knowing that I can work out in a healthy and safe way during my pregnancy."

That comfort, support, and flexibility? That’s exactly what our Virtual Gym is built on. You get expert-designed workouts that respect your stage of motherhood, with the freedom to press pause, hold a baby, or laugh through a set of lunges with your toddler.

You don’t need a babysitter, a crazy expensive gym membership, or a full hour of silence to make movement happen. You just need a computer and a good attitude, and honestly, you don’t even need a good attitude.

Join the ABC Fit Virtual Gym today and discover just how doable (and fun!) fitness for moms can be. Because when you take care of yourself, you're taking care of your family too.

Pregnancy Fitness 101: Smart Swaps for a Strong & Healthy Mama

Sun, 03 Aug 2025 15:00:00 GMT

Okay, let us clear something up right away. Getting pregnant does not mean you have to stop exercising. In fact, it is actually very healthy for both you and your baby to stay active. Regular safe pregnancy workouts can boost your energy, reduce common aches, support your mental health, and prepare your body for labor and recovery.

But before you dive in, there are a few things we recommend to make sure your fitness routine is safe and smart.

First, always get the green light from your doctor or midwife before starting or continuing any workout routine during pregnancy. Once you have that approval, focus on avoiding exercises that could cause unnecessary risk, such as activities with a high chance of falling or movements that place too much pressure on your pelvic floor or abdominal muscles. Finally, always listen to your body. If something feels off, now is the time to modify rather than push through.

Whether you are new to exercise or a seasoned fitness pro, pregnancy is the perfect time to make adjustments to your workouts. For our athletes who are used to intense HIIT sessions or heavy lifting, this is an opportunity to slow things down while still enjoying all the benefits of movement. It is all about finding the right balance for your body.

The ABCs of a Safe Pregnancy Workout

When it comes to creating a pregnancy-safe exercise plan , remember your ABCs:

Alignment : Focus on good form and posture to protect your back and pelvic floor.

Breath : Never hold your breath, as both you and your baby need a steady flow of oxygen.

Core : Keep your core engaged in a way that supports your abdominals without adding strain.

What to Avoid During Pregnancy Workouts

Now that we have covered the basics, here are a few common movements to avoid so you can stay safe and comfortable.

Why These Modifications Matter

Let us take a moment to talk about diastasis recti. While it may sound concerning, it is actually very common during pregnancy and does not mean you are doing anything wrong. Diastasis recti happens when the abdominal muscles, often referred to as your six pack, separate to make space for your growing belly. It can sometimes be linked to pelvic floor dysfunction or lower back pain.

Here is the good news. Diastasis recti is completely treatable. With the right postpartum core exercises, you can heal and regain strength after birth. The best way to reduce your risk during pregnancy is to avoid movements that place excessive strain on your abdominal muscles and allow your body to move in safe, supportive ways.

Five Modifications for Common Exercises

Exercise: Plank → Modified Plank

You Got This, Mama

The key takeaway is that exercise during pregnancy can be both safe and effective as long as you focus on your alignment, breathing, and core engagement. This is not the time to push yourself to your absolute limit. Instead, it is about staying active in a way that feels good, supports your body, and nurtures your growing baby.

If you are looking for personalized workout guidance, ABC Fit Collective is here to help. We offer virtual 1:1 training sessions and an entire on-demand Virtual Gym tailored to pregnancy and postpartum needs. You deserve to feel strong, supported, and confident every step of the way.

1. Twisting Movements such as Russian Twists

Twisting can place too much pressure on your core and pelvic floor. Excessive twisting can also contribute to diastasis recti , which is a separation of the abdominal muscles that can occur during pregnancy. Instead, choose stability exercises that engage your core gently.

2. Planks After the First Trimester

This can vary from person to person, but planks may create too much pressure on your abdominal muscles and pelvic floor as pregnancy progresses. As your belly grows, planks may also cause discomfort in your lower back.

3. Lying Flat on Your Back After the First Trimester

Remaining flat on your back for more than 30 seconds can affect your circulation and may cause dizziness. This includes exercises like leg lifts, flutter kicks, and scissor kicks.

From a full plank position, gently drop your knees to the floor, engage your glutes, and keep your shoulders aligned over your wrists. This reduces abdominal pressure while still strengthening your core.

Exercise: Crunches → Racked Dumbbell March

Crunches increase abdominal pressure and can aggravate diastasis recti. Instead, march in place while holding dumbbells at shoulder height. Focus on posture and controlled movement to engage your core and pelvic floor.

Exercise: Burpees → Elevated Burpees

Using a sturdy chair or bench, perform a burpee with your hands elevated. Swap the jump for a heel lift to protect your core while keeping your heart rate up.

Exercise: Chops → Rotational Shoulder Press

Instead of a twisting chop, rotate your hips and shoulders together while pressing a dumbbell overhead. This protects your obliques and builds upper body strength.

Exercise: Jumping Jacks → Modified Step Jacks

Step side to side while raising your arms overhead. This keeps the movement low impact and gentle on your pelvic floor while still offering cardiovascular benefits.

Pelvic Tilts for Pregnancy and Postpartum: Everything You Need to Know

Sun, 27 Jul 2025 15:00:00 GMT

Pelvic tilts may look simple, but they are one of the most effective and essential movements for pre- and postnatal core and pelvic floor health. Whether you're managing pregnancy-related discomfort, preparing for labor, or rebuilding strength postpartum, pelvic tilts can be a game-changer.

This comprehensive guide will walk you through the benefits of pelvic tilts, how they work, and how to integrate them safely into your pregnancy and postpartum fitness routine. It’s a foundational movement we love to teach at ABC Fit Collective because it supports real-life strength and recovery.

What Is a Pelvic Tilt?

A pelvic tilt is a small, controlled movement of the pelvis that activates deep core and pelvic floor muscles while relieving tension in the lower back. It’s a gentle yet powerful exercise for strengthening the pelvic floor, improving posture, and enhancing overall core function, especially for moms.

The Pelvic Floor Explained: The pelvic floor is a group of approximately 14 muscles located at the base of your pelvis. These muscles form a supportive "hammock" for organs like the bladder, uterus, and rectum. They're responsible for:

Core stability
Posture support
Continence (bladder and bowel control)
Sexual function

Visual Cues to Understand Pelvic Tilt:

Imagine your pelvis as a bowl of water:
Neutral: the water stays level
Anterior tilt: water spills out the front
Posterior tilt: water spills out the back
Or picture headlights on your hip bones:
Anterior tilt: headlights point down
Posterior tilt: headlights point up

Pelvic Tilts During Pregnancy: Why They Matter

Pelvic tilts are one of the most beneficial exercises during pregnancy. As your belly grows, it’s common to experience an exaggerated anterior pelvic tilt, which can lead to:

Lower back pain
Sciatica
Sacroiliac (SI) joint discomfort
Symphysis pubis dysfunction (SPD)
Round ligament pain

Pelvic tilts help by:

Gently stretching and releasing the lower back
Restoring pelvic alignment
Supporting better posture
Strengthening the pelvic floor
Reducing pressure on the spine and hips

By incorporating pelvic tilts into your prenatal fitness routine, you can relieve tension and maintain a neutral pelvic position that supports both comfort and mobility.

The Bottom Line: Small Movement, Major Impact

Pelvic tilts might be subtle, but they can transform the way you feel in your body. Whether you’re easing back pain during pregnancy, preparing for labor, or recovering postpartum, these simple movements lay the foundation for deep core strength, stability, and confidence.

At ABC Fit Collective , we specialize in teaching moms how to move safely and effectively during every stage of motherhood. Our certified pre and postnatal trainers are here to guide you through foundational exercises like pelvic tilts, helping you reconnect with your body and rebuild from the inside out.

�� Ready to get started? Explore our 1:1 virtual training or check out our Virtual Gym designed to support your pelvic floor, core, and total-body strength at abcfcollective.com .

Trimester-Specific Benefits of Pelvic Tilts

Pelvic tilts are safe to practice throughout all stages of pregnancy, but they become especially helpful in the third trimester. At this stage, pelvic tilts:

Improve pelvic mobility
Ease hip and back discomfort
Encourage connection to your pelvic floor muscles
Support optimal fetal positioning
Promote breath awareness, which is essential for labor and delivery

Practicing pelvic tilts daily in the third trimester can help you feel more comfortable and better prepared for childbirth.

Can Pelvic Tilts Support Labor and Childbirth?

Yes. Pelvic tilts during pregnancy improve awareness of pelvic alignment and enhance mobility, which can make a big difference during labor. A mobile, well-aligned pelvis provides more space for baby to descend into an optimal position, potentially leading to a smoother delivery.

They also help you develop strength and coordination in the pelvic floor and deep core muscles, which play a key role during pushing.

Postpartum Recovery and Pelvic Tilts

After birth - whether vaginal or cesarean - the core and pelvic floor need to reconnect and recover. Pelvic tilts are a safe and effective way to begin this healing process. They:

Reactivate deep core and pelvic floor muscles
Improve posture (especially after long sessions of feeding or baby-wearing)
Provide gentle core engagement without overloading healing tissue
Reinforce breath coordination, which is foundational for postpartum strength

In early postpartum, pelvic tilts help retrain the body to move efficiently again. They are a must-have in any postpartum fitness plan.

Best Positions for Performing Pelvic Tilts

One of the best things about pelvic tilts is their versatility. They can be performed in many positions, making them easy to adapt to your stage of pregnancy or postpartum recovery.

During Pregnancy:

Standing
Kneeling These positions reduce abdominal pressure and are more comfortable in later trimesters.

After Birth:

Lying on your back (great for early postpartum)
All fours (progressive core activation)

How to Do a Standing Pelvic Tilt (Wall Version)

Stand with your back, butt, and heels against a wall.
Notice the small gap between your lower back and the wall.
Inhale deeply into your ribcage.
As you exhale, gently press your low back into the wall.
Feel your pelvic floor engage and your abs draw in.
Inhale to return to neutral. Repeat 8–10 times.

This variation helps connect your breath with core engagement and is effective for both prenatal and postpartum fitness.

Precautions and Safety Tips

Pelvic tilts are low-risk, but here are a few guidelines to keep in mind:

Pair breath with movement: inhale for anterior tilt, exhale for posterior tilt.
Avoid holding your breath, especially during pregnancy, to minimize intra-abdominal pressure.
In the third trimester, limit time spent on your back. Use pillows or choose upright positions.
If you feel pain, pressure, or coning in your abdomen or pelvic floor, stop and modify.

3 Tips to Start Strength Training: Advice from a Certified Personal Trainer

Mon, 21 Jul 2025 22:00:00 GMT

Starting strength training as a mom can feel like stepping into a whole new world. With endless information online and intimidating gym setups, it’s no wonder many women feel unsure where to begin. But here's the truth: strength training doesn’t have to be scary - it can be simple, empowering, and completely life-changing.

At ABC Fit Collective, we believe that moms deserve fitness that fits into real life. Whether you're postpartum, navigating your toddler’s nap schedule, or just carving out a little "me time," strength training can help you feel stronger, more confident, and ready to take on whatever motherhood throws your way.

So if you're ready to get started but don’t know how, these three tips from our certified personal trainer with over 10 years of experience will set you up for success.

1. Start Slow

The most important part of building a sustainable strength training routine is consistency; not intensity. That’s why we encourage you to start slow and focus on creating a schedule you can actually stick to.

Here’s how to ease in:

Begin with 2-3 workouts per week that feel manageable
Focus on compound lifts like squats, deadlifts, bench press, rows, pull-ups, and shoulder press
Don’t be afraid to use machines - they’re perfect for beginners and help you build confidence and form (They typically have instructions on how to use them, which is helpful for beginners)

Remember: You don’t need to lift heavy or train every day to see results. Progress happens when you show up regularly and train with intention over time.

2. Go In With a Plan

Walking into the gym without a plan can be overwhelming, especially when you’re new to strength training. Having a clear workout strategy can boost your confidence and make your sessions more effective.

Get prepared by:

Writing out your workouts before heading to the gym
Purchasing a beginner-friendly fitness program that you can follow step-by-step
Working with a personal trainer to get customized guidance and accountability

At ABC Fit Collective, our virtual coaching and on-demand programs are designed to remove the guesswork. We’ll help you move safely and confidently, even if you’re starting from scratch. Not to mention, working with a coach will help you optimize the little time you do have to work out so you get the most out of your efforts.

The Bottom Line: You Deserve to Feel Strong

At ABC Fit Collective, we specialize in helping you build sustainable strength routines that fit your life. Whether you’re lifting dumbbells in your living room or stepping into the gym for the first time, we’re here to guide and cheer you on.

�� Ready to get started? Check out our 1:1 coaching or explore our Virtual Gym for beginner strength programs created just for moms at abcfcollective.com

3. Get a Buddy

Everything is more fun with a friend. Having a workout buddy not only makes strength training more enjoyable, but it also keeps you motivated and consistent… plus a little friendly competition never hurt anyone.

Ways to find support:

Invite a friend to join you for a weekly workout
Join small group training sessions for community and coaching
Use the gym as a place to meet like-minded people who are also on a fitness journey (classes at the gym are a great way to meet other moms)

When you’re part of a supportive fitness community (like ours), you’ll be more likely to stick with your routine and celebrate your wins along the way.

Strength Training Tips for Moms

Prioritize Consistency Over Perfection - Just showing up is a win.
Track Your Progress - Keep a notebook or app to record your lifts and reps, this will help you gauge your strength over time.
Mix It Up - Alternate between machines, free weights, and bodyweight to stay engaged.
Use Proper Form - Learn foundational movement patterns first. Don’t rush to add weight like squats, deadlifts, presses, rows, planks etc.
 Ask for Help - You don’t have to figure it out alone. Expert guidance makes all the difference.

3 Moves to Grow Your Glutes: Strength That Supports Motherhood

Wed, 16 Jul 2025 15:00:06 GMT

You’re bending, lifting, squatting, and carrying all day long . Whether it’s a diaper bag, a car seat, or your toddler who suddenly refuses to walk, your glutes are working overtime. The question is, are they strong enough to support everything you do?

At ABC Fit Collective, we know that growing your glutes isn’t just about aesthetics (though we’re not mad at a little lift). It’s about building strength and stability that carries you through motherhood with more ease, less pain, and a whole lot of power.

That’s why we’re sharing 3 of our go-to glute-building moves that are safe, effective, and mom-approved.

Why Strong Glutes Matter for Moms

The glutes are the powerhouse of your posterior chain. When they’re strong and engaged, they:

Support your lower back and hips
Improve posture (goodbye, slouchy shoulders!)
Prevent injury during daily activities
Make everyday movement feel easier and more balanced

After pregnancy and during postpartum recovery, it’s common for the glutes to become underactive. That’s because the body compensates with other muscles, especially the low back and quads. Rebuilding glute strength helps restore alignment and function, and gives you that grounded, confident feeling in your body again… plus it might be the key to relieving your lower back pain!

Here’s what one of our ABC Fit mamas had to say after adding glute training to her routine:

1. Reverse Lunges

A classic for a reason, reverse lunges are amazing for targeting your glutes while keeping your pelvis aligned and core engaged. This is a great functional exercise. Mastering lunges means mastering stairs while holding a baby, or setting you up for things like hiking.

Try this:

10 reps each leg (work your way up to 10)
4 rounds

Trainer Tips:

Step back with control
Keep your front knee stacked over your ankle
Push through your front heel to stand
Make sure your feet are spaced and facing the same direction, like they are on train tracks and not one tightrope.

5 Tips for Building Better Glutes

Prioritize Mind-Muscle Connection - Think about engaging your glutes in every rep by pushing your hips forward/ to full extension. Slow down and focus on form.
Use Your Breath - Exhale on effort to engage your core and support your spine.
Adjust as Needed - Use bodyweight, dumbbells, or household items like laundry jugs, depending on your strength level, and work your way up to the suggested rep count over time.
Be Consistent - Two to three glute-focused sessions per week can lead to real results. But remember, the booty is like a plant; you have to water it ��
 Join a Program That Gets It - Our Virtual Gym workouts are designed to build strength and support the realities of mom life.

The Bottom Line: Your Strength Starts Here

Strong glutes do more than shape your backside - they support your spine, stabilize your pelvis, and give you power in movement, parenting, and life.

If you’re ready to move smarter, feel stronger, and train in a way that truly works for your body, we’re here to help.

At ABC Fit Collective , our pre and postnatal-certified coaches guide you through workouts that are safe, effective, and actually doable - no matter what season of motherhood you’re in.

�� Sign up today for our Virtual Gym or 1:1 Coaching and start your glute growth journey the ABC Fit way.

2. Lateral Lunges

These side-to-side lunges target your glute medius - an often overlooked muscle that helps stabilize your hips and knees. This muscle is important to everyone, especially my running and jumping mamas.

Try this:

10 reps each side (work your way up to 10)
4 rounds

Trainer Tips:

Sit your hips back into the lunge
Keep your feet pointing forward
Keep your chest lifted
Push off your bent leg to return to center

3. Bulgarian Split Squats

The queen of glute isolation. Bulgarian split squats challenge balance, strength, and stability, all while giving each leg its moment to shine. This is an advanced movement, so we suggest starting without any weights.

Try this:

10 reps (start with just 10 reps total and no weights then build yourself up)
3 rounds

Trainer Tips:

Rest your back foot on a sturdy surface
Keep your front knee pushing out over your last two toes, and bend the knee to about 90 degrees.
Keep your torso tall if you want to target your quads, or take a slight hinge forward (like in the pic above) to target your glutes
Drive through your front heel to stand

3 Moves for a Strong Pelvic Floor and Core: A Mom’s Secret Weapon

Wed, 09 Jul 2025 15:00:06 GMT

When was the last time you thought about your pelvic floor?

If you're like most moms, it probably doesn’t cross your mind until something feels off. Maybe it’s that unexpected sneeze that leads to a little leak, or when you’re trying to get off the floor and your belly cones, or maybe it’s just the way your core just doesn’t feel as strong or connected as it used to.

Pregnancy and birth place incredible demands on your body, especially your core and pelvic floor. These deep foundational muscles are the unsung heroes of motherhood. They help support your spine, stabilize your movements, and keep everything working smoothly from chasing toddlers to carrying groceries to making it through a full day without back pain.

But here’s the truth: rebuilding strength in your core and pelvic floor isn’t just about kegels or crunches. It’s about intentional movement that reconnects you to your breath, your alignment, and your body as a whole.

That’s where ABC Fit Collective comes in.

This core-focused move builds deep abdominal strength while engaging the pelvic floor through intentional breath.

The Core Confidence Comeback: Why This Matters

We created the ABC Fit Virtual Gym because moms deserve workouts that understand their bodies. Ones that strengthen from the inside out, rather than focusing on quick fixes or bouncing back.

1. Bear Plank

Try this:

30 seconds
5 rounds

Keep in mind:

Keep hands under your shoulders and knees under hips
Point your elbow pits forward and push the floor away
Use your exhale as you lift the knees off the ground an inch
Keep pushing your knees out over your last two toes
Keep your focus ahead to ensure your neck stays in line

A powerhouse move for glutes, hips, and pelvic floor activation. It’s perfect for rebuilding one side at a time and improving core symmetry.

This move strengthens your obliques, glutes, and stabilizers while supporting hip alignment and core engagement.

5 Tips to Strengthen Smarter

Exhale on Effort - Use your breath to support your core and pelvic floor during every movement. This is key to actually activating your pelvic floor muscles.
Think Alignment First - A neutral spine and stacked ribs/pelvis help your muscles fire properly.
Start Small and Stay Consistent - It’s not about intensity, it’s about connection. 10 minutes a day goes a long way.
Modify as Needed - You’re allowed to listen to your body. Adjust reps, props, or positions without guilt.
 Surround Yourself with Support - Whether you’re healing, strengthening, or just showing up, the ABC Fit Collective community is with you.

The Bottom Line: Rebuild from the Inside Out

You don’t need to accept leakage, back pain, or feeling disconnected from your core as your new normal.

You can rebuild strength that supports your life, lifting babies, running errands, and just feeling good in your body again. And you don’t have to do it alone.

Join us in the ABC Fit Virtual Gym and start your core confidence comeback with workouts that meet you exactly where you are.

You’re stronger than you think, Mama. And we’ve got your back (and your core).

Sign up today and let’s build strength that lasts.

Rebuilding that connection and helping you get your life back…that’s what we’re here for.

Today, we’re giving you a sneak peek into three of our favorite moves for a stronger pelvic floor and core. These exercises are simple, effective, and safe for moms in every stage of recovery.

And yes, they’ll leave you feeling strong, lifted, and in control again.

2. Single Leg Glute Bridge

Try this:

10 reps each side (Build yourself up slowly)
3 rounds

Keep in mind:

Make sure your entire foot is pushing down into the mat
Keep your hips square and level as you press your hips up
Engage your core on both the lift and lower
Think of pushing the floor down with your bottom foot
Focus on keeping your ribcage closed and hips fully extended

3. Side Plank Clamshells

Try this:

10 reps per side
5 rounds

Keep in mind:

Keep your elbow in line with your shoulder
Press both hips forward and up
Keep your core engaged and belly button pointing forward
Be sure to keep your top hip pointing forward, not up
For the clamshell, keep your feet connected as you rotate from your top hip

3 Deadlifts Every Mom Needs to Know

Wed, 02 Jul 2025 14:00:02 GMT

Have you ever looked in the mirror, not recognizing the strong, energized woman you know is in there somewhere? Maybe you’re navigating postpartum recovery, or balancing toddler tantrums with a never-ending to-do list, wondering where your energy (and your booty!) went.

We hear you. We are you. And we’re here to say: you can feel strong again, you can reconnect with your body, and yes; you can grow that booty with moves that actually support your postpartum recovery.

At ABC Fit Collective, we believe fitness for moms should be empowering, effective, and tailored to your unique journey. That’s why our workouts are rooted in the ABCs: Alignment, Breath, and Core - the three essentials for safe and sustainable movement during pregnancy and postpartum.

And today, we’re sharing one of our favorite glute-building staples: deadlifts , mama-style.

Deadlifts are one of the most powerful, functional movements a mom can do. Think about it: picking up your baby, loading a stroller into the trunk, scooping up toys for the 100th time today, it’s all deadlift territory.

Here’s why we love them:

They strengthen your posterior chain (hello, glutes, hamstrings, and low back!).
They are excellent for your postural muscles, helping you stand tall and feel strong during those long breastfeeding or baby-wearing hours.
They reinforce the ABCs: alignment, breath, and core engagement, all essential for recovery and resilience.

You don’t need a barbell or gym. Just a pair of kettlebells (or even two laundry jugs!) and a few square feet of space.

Let’s break down our top 3 deadlifts for growing your booty and building strength you’ll feel in your everyday life.

From Diapers to Deadlifts: A Mom’s Fitness Reality

Working out as a mom is a whole different ball game. We’re not just trying to “bounce back.” We’re juggling physical healing, emotional ups and downs, sleep deprivation, and sometimes a baby literally clinging to us.

Many of our clients tell us they used to love working out before baby, but now? They’re unsure where to start and worried they’ll do something wrong or injure themselves.

That fear and confusion? Totally normal.

When it comes to feeling strong, steady, and supported from the ground up, nothing beats a good booty workout.

Enter: the deadlift.

Why Deadlifts Are a Game-Changer for Moms

1. Romanian Deadlift

This is our go-to for targeting those hamstrings and glutes without overloading the spine. It’s controlled, stable, and perfect for building that mind-muscle connection.

3 things to keep in mind:

Keep feet parallel
Keep a light bend in your knees
Keep weights close to your body

This move is a staple in our Virtual Gym programming because it’s simple, safe, and seriously effective.

2. Single-Leg Deadlift

This one’s a balance and booty booster! It lights up your core, challenges your stability, and targets each glute individually (because let’s be honest - one side always works harder holding the baby).

3 things to keep in mind:

Keep hips square
Your head should be higher than your hips
Keep a slight bend in your supporting leg

Need a modification? Use a wall or chair for balance. Movement is about progress, not perfection.

3. Staggered Stance Deadlift

Think of this as a “bridge” between a two-legged and single-leg deadlift. It gives you the unilateral benefits without the full balance challenge.

3 things to keep in mind:

Put minimal weight on your back leg
Your head should be higher than your hips
Be sure to stand up tall at the top by pressing your hips under your shoulders

This is a fave in our Virtual Gym classes for reactivating sleepy glutes and reinforcing good alignment.

Tips to Maximize Your Booty-Building Routine

Focus on Form First

Don’t rush through reps. Slow, controlled movements activate muscles more effectively (and reduce injury risk).

Mind Your ABCs

Always come back to your alignment, breath, and core. These are the foundation of everything we do.

Less is More

You don’t need hour-long workouts. 15-20 focused minutes a day can make a big difference.

Be Consistent, Not Perfect

Life happens. Aim for progress, not perfection. Show up when you can, and give yourself grace when you can’t.

Join a Community That Gets It

The ABC Fit Virtual Gym isn’t just workouts; it’s a connection, support, and a reminder that you’re not doing this alone.

Ready to feel what safe, effective movement really feels like?

You deserve to feel strong, capable, and connected to your body again. Whether you’re six weeks postpartum or six years into motherhood, it’s never too late to rebuild your strength.

Deadlifts aren’t just about aesthetics (though hello, lifted booty!), they’re also about function and feeling good in your own skin. And at ABC Fit Collective, we’re here to walk with you every step of the way.

So if you’re ready to take the guesswork out of your fitness and finally feel like yourself again, join us in the ABC Fit Virtual Gym . Your journey to safe, smart, feel-good movement starts now.

What If We Told You There’s a Hidden Formula to Safer, Stronger Workouts?

Wed, 25 Jun 2025 14:30:00 GMT

If you've ever jumped into a workout and thought, “Why doesn’t this feel right anymore?” - you're not alone. Maybe it's a twinge in your back, pressure in your core, or that sense that your body is just... different. It’s not in your head, and it doesn’t mean you’re broken or doing anything wrong.

Your body has been through incredible changes, and it deserves a fitness approach that meets you where you are. That’s exactly why we created the ABC Method, a simple, powerful formula built just for moms, at any stage of pregnancy or postpartum. And once you learn how to use it, everything about movement starts to feel better.

Let’s break down the ABCs and show you how to bring them into your everyday routine.

It’s our signature approach built on three key pillars:

The Real Challenge: Movement That Works FOR Your Body, Not Against It

Picture this: You're doing squats in your living room while your baby naps nearby. You're trying to get stronger, feel more like you again, and sneak in some self-care. But instead of feeling energized, you notice discomfort in your pelvic floor or pressure in your abdomen. Sound familiar?

This is something so many moms experience, especially when traditional workouts don’t take into account the unique changes your body goes through in motherhood.

We get it. That’s why the ABC Method is at the heart of everything we do at ABC Fit Collective. It’s how we help moms move safely and feel stronger , not more depleted.

So, What Is the ABC Method?

A = Alignment

Your body’s alignment sets the stage for every movement you do. When you’re in proper alignment, your muscles and joints can function optimally. This reduces unnecessary strain on your low back, core, and pelvic floor (aka the MVPs of motherhood).

We teach you how to stand, sit, and move in ways that support your body’s natural structure—so you’re not just working out, you’re building strength that shows up in daily life (like lifting car seats or rocking a baby at 2 am).

We’re not talking six-pack abs. We’re talking about your true core - your diaphragm, pelvic floor, deep abdominals, and low back muscles. These are the muscles that support your spine, stabilize your body, and protect you from injury.

Whether you're newly postpartum or years into motherhood, rebuilding core strength safely is key. We teach you how to reconnect with your core muscles in ways that are gentle, smart, and progressive.

Together, these ABCs help create a stable foundation for everything you do - whether it's a strength workout, a walk to the park, or just making it through the day without discomfort.

B = Breath

Breath is more powerful than you think. It’s not just about oxygen—it’s about activating your deep core system. Our ABC approach teaches you how to breathe in a way that supports your core and pelvic floor, helps regulate stress, and improves focus and endurance.

When you learn to sync your breath with your movement, workouts feel smoother and more sustainable. And yes, it also helps when you’re trying to stay calm while negotiating bedtime with a toddler.

C = Core

How to Start Using the ABC Method Today

Here’s how you can bring Alignment, Breath, and Core into your movement routine, starting right now:

1. Tune Into Your Posture

Whether you're sitting on the couch or pushing a stroller, notice where your head, shoulders, and hips are stacked. A small shift in posture can make a big difference in how your body feels.

2. Practice Diaphragmatic Breathing

Place one hand on your belly and one on your chest. Take a slow breath in through your nose and try to expand your belly, not your chest. Exhale gently through your mouth. This type of breath helps wake up your deep core muscles.

3. Engage Your Core with Intention

Think of gently lifting your pelvic floor and wrapping your deep abdominal muscles around you like a corset. There's no need to suck in or brace; this should feel supportive, not stressful.

4. Start Small and Build Up

You don’t need hour-long workouts to feel a difference. Even 10 minutes of ABC-focused movement can help you feel more grounded, connected, and strong.

Real Mom, Real Results

An ABC Fit Mama recently shared:

5. Join Workouts That Prioritize the ABCs

Our Virtual Gym is built around the ABC Method; every movement we teach is rooted in this approach and is safe for pregnancy and postpartum. So you can move confidently, knowing your body is supported every step of the way.

You Deserve to Feel Strong From the Inside Out

Movement during motherhood isn’t just about "getting your body back." It’s about reclaiming your strength, confidence, and sense of self. It’s about moving with intention, honoring what your body has been through, and giving yourself the tools to feel good now , not "someday."

The ABC Method is more than just a workout framework. It’s a way of supporting yourself with compassion, intelligence, and strength.

"From the very beginning, Kriste took the time to understand my needs and concerns. Each session is carefully tailored to address my specific goals and challenges, and I have always felt supported and empowered under her guidance. Whether it was during pregnancy or postpartum, Kriste’s insights into how my body was experiencing these stages were incredibly valuable."

That sense of safety and confidence? That’s the power of the ABC Method.

Ready to feel what safe, effective movement really feels like?

Join us in the ABC Fit Virtual Gym. It’s your go-to space for workouts that respect your journey, empower your body, and fit beautifully into mom life.

Join the Virtual Gym and make the ABCs your new movement mantra.

Pelvic Floor 101: Real Talk for Pregnant and Postpartum Moms

Wed, 18 Jun 2025 14:30:00 GMT

The other day during a 1:1 session, a first-time pregnant client paused mid-squat, looked up, and asked, “Wait… what even is the pelvic floor?”

It’s a question we hear all the time . And it’s not surprising. For something so important, the pelvic floor doesn’t exactly get the spotlight it deserves; until something feels off. Maybe it’s leaking when you sneeze. Maybe it’s pressure you can’t explain. Or maybe it’s just a vague sense that your core isn’t working the way it used to.

So let’s break it down. What is the pelvic floor? Where is it? What does it actually do ? And why does it matter so much especially during pregnancy, postpartum, and beyond?

We’re going to answer all of it, plus share real solutions to help you feel strong, supported, and back in sync with your body again.

Common Pelvic Floor Dysfunctions to Know

What Should You Do If You Suspect Something’s Off?

If any of the above sounds familiar, a Pelvic Floor Physical Therapist (PFPT) should be your first call. They’re trained to assess exactly what’s going on; whether your muscles are weak, tight, or both - and they’ll guide you through targeted techniques to get them functioning properly.

But here’s where most people get stuck: they go to one appointment, get a few exercises, and then… forget. Life happens. That’s where consistent, supportive movement makes all the difference.

Let’s break down three of the most common issues we see in our ABC Fit community:

Most people go through life barely aware of their pelvic floor - until something draws their attention to it. That moment often happens during:

Pregnancy, when a growing baby increases pressure on your pelvic floor muscles
Postpartum recovery, when those muscles have just been through the equivalent of an ultra-marathon (whether vaginal or C-section)
Perimenopause and beyond, when hormonal changes and aging can weaken muscle tone

Common signs something’s up?

Leaking urine when you sneeze, jump, or run
Feeling like something is “falling down” inside your pelvis
Persistent lower back or pelvic pain
Pain during sex
Trouble with bowel movements

These are all potential signs of pelvic floor dysfunction - and while they’re common, they’re not just something you have to live with.

So… What Is the Pelvic Floor?

Think of the pelvic floor as your body’s internal foundation. It’s a group of muscles and connective tissues that sit at the very bottom of your core kind of like a hammock that stretches from your pubic bone to your tailbone, and side to side across your hips.

These muscles do a lot of heavy lifting (literally and figuratively):

They support your pelvic organs - your bladder, uterus, and bowels
They control functions like urination, bowel movements, and sexual activity
They stabilize your core , working in harmony with your diaphragm, abdominals, and back muscles
And they stretch + contract during childbirth, making them essential to a healthy pregnancy and recovery

So yes, you do have a pelvic floor - and whether you’re pregnant, newly postpartum, or years into motherhood, it’s worth knowing how it works.

Why Am I Just Noticing It Now?

1. Stress Incontinence

A small leak here and there might not seem like a big deal - but over time, it can really impact your confidence. This typically happens when the pelvic floor is too weak to manage increased pressure from things like jumping, coughing, or lifting.

Too tight isn’t good either. A pelvic floor that’s always “on” can cause pain, constipation, and trouble fully emptying your bladder. You might even struggle with deep core activation because the muscles are constantly clenched.

Our workouts are designed to reinforce what your pelvic floor therapist teaches—while helping you build total-body strength, confidence, and function. Inside the Virtual Gym , you’ll find:

Expert-led workouts that support pelvic health at every stage
Built-in breath work and core activation, using our ABC method: Alignment, Breath, Core
A variety of class styles and lengths, so you can fit movement into your real-life schedule (even during nap time)
A supportive community of moms who get it—and are cheering you on

We’re not here to just get you moving. We’re here to help you move smarter - with purpose, with joy, and with the kind of support that meets you exactly where you are.

2. Pelvic Organ Prolapse

This one sounds scary, but it’s more common than you think. Prolapse happens when one or more pelvic organs drop from their usual position. It can feel like heaviness or pressure, or even like you’re sitting on a small ball. (Not fun - but absolutely treatable)

3. Hypertonic Pelvic Floor

How the ABC Fit Virtual Gym Can Help

4 Tips to Start Supporting Your Pelvic Floor Today

Whether you’re dealing with dysfunction or just want to keep things in working order, here’s how to show your pelvic floor some love:

1. Breathe Deep with Intention

Diaphragmatic breathing is a game-changer. Inhale through your nose and feel your ribs expand. Exhale slowly and gently engage your pelvic floor (like lifting a blueberry). This reconnects your breath to your core.

2. Check Your Posture

Slouched posture makes your core and pelvic floor work harder. Throughout your day, notice your alignment: ears over shoulders, ribs stacked over hips. This helps everything activate naturally.

3. Incorporate Gentle Movement

You don’t need to hit the gym for an hour. A 10-minute ABC Fit class or even a mindful walk with breathwork can make a big difference.

4. Work With (Not Against) Your Body

Skip the crunches and high-impact jumps—at least for now. Focus on low-impact, core-safe exercises that strengthen your foundation.

The Bottom Line: You Deserve to Feel Strong, Informed, and Empowered

Your pelvic floor is working hard behind the scenes every day. It deserves attention - not just when something goes wrong, but as a key part of your strength, stability, and self-care.

At ABC Fit Collective, we’re here to make fitness safe, smart, and supportive; whether you’re navigating pregnancy, healing postpartum, or stepping into a new chapter of motherhood.

And the best part? You don’t have to do it alone.

�� Explore the Virtual Gym and take your first step toward stronger, smarter movement.

You’ll get access to our on-demand workout library, designed by pre/postnatal experts, and a community that gets you. Because your wellness matters - and we’ve got your back (and your pelvic floor).

Your Body Just Did Something Amazing; Here’s How to Care for It

Wed, 04 Jun 2025 14:30:00 GMT

Okay, first off, let’s take a moment to acknowledge the incredible thing you just did: you brought a human into the world. Whether you had a birth plan that went exactly as expected or one that detoured into the unexpected, the result is still the same: your body just accomplished something absolutely amazing. And now? Now it’s time to care for you .

Let’s do this together.

A lignment helps you move better and feel more balanced, especially as your posture shifts during and after pregnancy.

5 Ways to Care for Your Amazing Body (Starting Now)

You Deserve This

Mama, your body just did something extraordinary. Now it’s your turn to feel strong, supported, and empowered. You don’t have to figure it all out alone. With ABC Fit Collective, you have a team that gets it - because we are you.

Celebrate the Wins (Even the Small Ones)
Did you get through a 15-minute workout? Stretch for five minutes before bed? That’s amazing. Every little bit adds up.

Ready to take that first step back into movement? Here are five ways to honor and care for your postpartum body:

We are so passionate about creating movement that is made explicitly for motherhood that we actually created a Virtual Gym for the everyday movement - short, effective workouts you can do in your living room, between naps, or while the baby kicks happily on a play mat nearby. It’s fitness that meets you exactly where you are.

At ABC Fit Collective, we focus on Alignment, Breath, and Core (the ABCs). These aren’t just buzzwords; they’re the foundation of a safe, effective, feel good movement for moms.

So many moms have told us similar stories: "I want to feel strong again, but I don’t even know where to start." Or, "I know I should take care of myself, but there’s just no time."

But let’s be real. Postpartum life can feel like a whirlwind. Between sleepless nights, endless feeding sessions (regardless of how you choose to feed your baby), healing bodies (regardless of how your body birthed your baby), and the emotional rollercoaster of new motherhood, it can be hard to find your footing. It’s easy to put yourself last on the to-do list. And in fact, we have seen SO MANY moms put themselves as the last priority

When Guilt and Exhaustion Tag Team

I bet there are days when you stare at the yoga mat tucked in the corner of the room while bouncing your baby, and you’re wondering if you’ll ever manage to move her body again. You probably feel pulled in every direction, with guilt whispering in one ear and exhaustion shouting in the other.

Sound familiar?

Here’s the truth: You don’t need hours at the gym. You don’t need to "bounce back." You just need a moment. A moment to breathe. To stretch. To move. To reconnect with the body that carried you through the marathon of pregnancy and childbirth.

Enter: The ABCs of Postnatal Fitness

C ore work goes far beyond crunches—we help you rebuild your core strength from the inside out.

B reath reconnects you with your core and helps regulate your nervous system (hello, calm!).

Start Small and Gentle
Think stretches, deep breathing, and light mobility work. Your body is healing, and slow is smart. Our Core Restore series in the Virtual Gym is a perfect place to begin.

Breathe Like You Mean It
Deep, diaphragmatic breathing isn’t just relaxing, it’s restorative. It helps reconnect your core and pelvic floor while calming your mind.

Hydrate and Fuel Up
It’s easy to forget yourself when you’re caring for a tiny human, but staying hydrated and eating nourishing foods makes a huge difference in your energy and recovery

Set Tiny, Achievable Goals
Instead of aiming for 60-minute workouts, try 10 minutes of intentional movement. Fit movement into your life in ways you enjoy and don’t stress about getting back to “before.”

If you want to try out the Virtual Gym , take advantage of our 5-day free trial. Start with just 10 minutes a day and see how far you can go.

Postpartum Core Recovery: What No One Tells You (But We Will)

Thu, 29 May 2025 15:00:00 GMT

You carried life, brought a baby into the world, and now… your body feels like a stranger. Your belly feels soft, your core feels weak, and maybe just maybe you’re wondering if you’ll ever feel strong again.

The Truth About Postpartum Core Recovery (That No One Told You)

Let’s Talk Pelvic Floor

Join the Core Restore program in the ABC Fit Virtual Gym today—and let’s heal, move, and thrive together. Start now >>

What is Diastasis Recti (and Why It Matters)?

Signs of diastasis can include:

Breathing techniques to relieve pressure
Gentle engagement exercises that actually support healing
Real-time coaching to help you tune in (without overwhelm)

Time to Take Action:

5 Core Recovery Tips You Can Start Today

Real-Life Progress: What Healing Can Look Like

The Bottom Line:

You Deserve to Feel Strong Again

Mama, this isn’t about bouncing back. It’s about moving forward with power, grace, and the support you deserve.

With the right guidance, many moms report big changes in just a few weeks of consistent practice. Things like feeling more stable during daily activities, less leaking, better posture, and renewed confidence in movement. These small wins add up, and they’re exactly what Core Restore is designed to support.

❌ Ditch the Crunches and Planks (For Now)

Crunches and planks can increase pressure on healing tissues. Start with breath-based core activations instead.

Leaking when you sneeze? Feeling pressure down there? You’re not alone—and you’re not doomed.

Diastasis recti is a natural part of pregnancy, where the abdominal muscles stretch to make room for your baby. After birth, those muscles need time and proper movement to re-align.

Let’s explore a common scenario: A new mom gets the all-clear at her six-week checkup and decides to try a workout video she used to love. She starts with some crunches or planks; only to feel discomfort, pressure, or even leaking. She wonders, "Why does my body feel so off?"

We see you. And we need to say this loud and clear: you are not broken.

Postpartum recovery is one of the most misunderstood and under-supported phases of motherhood. No one hands you a manual at your one (and only... don't get us started) six-week checkup about how to reconnect with your core or heal your pelvic floor. But that’s exactly what we’re here for.

At ABC Fit Collective, we’re on a mission to empower mamas through safe, expert-led fitness that honors your healing body. Our Core Restore program is the postpartum guide you didn’t know you needed—one that’s built around our signature ABC method: Alignment, Breath, and Core. This program is your foundation: a guided path to safely reconnect with your deep core muscles, restore function, and gain confidence in your body again

If you're not ready for a program, that's okay. Let’s talk about what’s really going on postpartum and how you can rebuild safely, gently, and confidently.

This experience is more common than you’d think. Most new moms experience some level of core dysfunction after birth; whether that’s diastasis recti (abdominal separation), pelvic floor weakness, or just a general feeling of disconnect. And yet, there’s a huge lack of education and support around healing properly.

Restoring your core is not about bouncing back; it’s about closing the separation in your abs... wait, did we say separation? -- Yep. That's right. When you're pregnant your abdominal muscles literally separate (called Diastasis Recti) to make room for the baby, and they don't just rebound back together like a slinky after birth. You have to work to close that gap. And, if you throw yourself right back into the core exercises you did pre-pregnancy the chances of injury are high!

Here is the hard truth: rebuilding your core is a slow process that must involve proper core engagement with your breath and pelvic floor connection.

It’s not something to fear; it’s something to work with. The right movements (and avoiding the wrong ones) make all the difference.

A visible “doming” or bulge in the midline of your abs when you sit up (sometimes called coning and can be quite visible as early as the first trimester)
Low back pain or pelvic discomfort
Core weakness or instability

Your pelvic floor is a key player in core recovery. It works in partnership with your breath and deep abdominal muscles to support your entire body.

In the Core Restore program , we integrate pelvic floor awareness into every workout. That means:

✅ Reconnect with Your Breath

Deep 360 breathing is your secret weapon. It helps engage your diaphragm, core, and pelvic floor in harmony.

✅ Focus on Alignment

Think: ears over shoulders, shoulders over hips and ribcage over your pelvis. Proper posture sets the stage for healing.

✅ Consistency Over Intensity

A few focused minutes a day go a long way. Healing isn’t about doing more, it’s about doing what’s right.

✅ Get Support from Experts

Don’t go it alone. The Core Restore program was built by certified pre/postnatal pros who get it and guide you every step of the way. We have helped hundreds of moms just like you with this program. We also recommend seeing a pelvic floor physical therapist if your having ongoing urination problems. Your core and pelvic floor recovery should be taken seriously as it doesn't always rebound on it's own.

This journey is deeply personal, but you’re not alone. There’s a whole community of mamas navigating it with you.

So if you’re ready to reconnect with your core, reclaim your strength, and feel more like you again, we’re here for it.

You’ve got this, mama. And we’ve got you.

Meal Prep for Mamas: Easy, Nourishing Foods for Every Trimester

Wed, 21 May 2025 15:30:02 GMT

Hey mama,

We get it. Between growing a tiny human (or caring for one post-birth) and trying to keep up with daily life, feeding yourself well can feel like just one more thing on an already overflowing plate. But nourishing your body doesn’t have to be complicated, time-consuming, or bland; and you definitely don’t need to do it alone.

When Cravings and Chaos Collide: The Real-Life Struggle

Jess, like many moms, felt guilty for not eating "perfectly"—but that guilt only added to her stress. The truth is, there’s no perfect pregnancy diet. But there is a way to prep simple meals and snacks that support your energy, nourish your growing baby, and ease common symptoms like nausea, fatigue, and constipation.

We remember chatting with one of our members, Jess, during a virtual training session. She had just entered her second trimester and sighed, "I know I should be eating better, but I’m either too nauseous, too busy, or just craving a grilled cheese and pickles." Sound familiar?

Here at ABC Fit Collective, we’re all about making your motherhood journey easier, safer, and more joyful. That’s why we’re sharing our favorite meal prep tips and simple, nutrient-packed food ideas tailored to each trimester (plus postpartum!). And trust us—it’s not about perfection. It’s about fueling your body with love, one bite at a time.

Let us guess; your mornings start with a wave of nausea, your afternoons are a juggling act of appointments and to-dos, and by the evening, you're too tired to even think about dinner. Sound familiar

That’s where the ABC Fit Virtual Gym comes in. Beyond workouts, we provide support for holistic wellness—including quick meal prep ideas and routines that actually work in the real world of mom life.

Time to Take Action: 5 Easy Meal Prep Tips for Mamas

Make Friends with the Freezer -- Double your favorite meals and freeze half for later. Think soups, stews, breakfast burritos, and smoothie packs. Your future self will thank you.
Snack Stations Save Lives -- Set up a bin in your fridge and pantry with grab-and-go snacks like hard-boiled eggs, cheese sticks, fruit, nuts, or trail mix. Bonus if your toddler loves them too!
One-Handed Meals are Gold -- Whether you’re holding a baby or balancing a bump, meals you can eat with one hand are a game-changer. Think wraps, muffins packed with veggies, or protein balls.
Batch-Prep the Basics -- When visitors ask how they can help during your postpartum recovery, have them batch-prep some staple foods. Think quinoa, grilled chicken, roasted veggies, or boiled eggs—simple, nourishing ingredients that can be prepped all at once. This way, you'll have ready-to-eat options you can mix and match throughout the week, making meals a whole lot easier.
Honor Your Cravings, Gently -- Craving something sweet? Try yogurt with fruit and granola. Salty? Avocado toast with sea salt. It’s all about finding nourishing swaps that satisfy.

The Bottom Line: You Deserve to Feel Nourished

Mama, your body is doing incredible work—growing life, healing, or both. You deserve food that supports you, without stress or guilt. With a little planning, the right support system, and a sprinkle of grace, meal prep can become a form of self-care.

And if you’re ready to take that next step in caring for yourself, we’re here for you. The ABC Fit Virtual Gym isn’t just fitness for moms—it’s a full-circle wellness hub that fits your life. Join us for expert-guided workouts, simple nutrition support, and a community that truly gets it .

Let’s make movement, nourishment, and self-love part of your motherhood journey—together.

Ready to feel stronger, more energized, and totally supported?

Join the Virtual Gym today >> ABC FIT Collective

You’ve got this, mama—and we’ve got you.

The Truth About ‘Bouncing Back’: Why Postpartum Fitness Isn’t About Snapping Back Into Shape

Wed, 14 May 2025 15:30:00 GMT

Hey mama – can we get real for a second?

A real story: The Invisible Weight of Expectations

The Bounce-Back Pressure Is Real

(And Harmful)

But here’s the truth: your body has done something miraculous. It has grown, birthed, and is now caring for a tiny human. That deserves deep rest, gentle movement, and powerful self-compassion; not punishment.

Here’s the Shift We Want You to Embrace

It’s about:

Reconnecting with your body
Supporting healing from the inside out
Gaining functional strength for motherhood
Moving in ways that feel good, not forced
And that’s exactly why we created the ABC Fit Virtual Gym .

Time to Take Action: 5 Ways to Redefine Postpartum Fitness

Honor the Healing First
Start with breathwork, core connection, and pelvic floor awareness. Even five minutes of gentle movement can help lay the foundation for a strong recovery.
Ditch the All-or-Nothing Mentality
A ten-minute session is still a workout. Small, consistent moments of movement add up in powerful ways.
Listen to Your Body, Not the Noise
Every postpartum journey is unique. Tune into what feels good and what feels like too much. Progress isn’t linear, and that’s okay.
Choose Supportive Movement
Focus on workouts that align with your needs: stability, core strength, mobility, and yes; rest. Our Virtual Gym is full of these kinds of sessions.
Stay Connected
Don’t do it alone. Join a community (like ours!) where you can feel seen, heard, and encouraged every step of the way.

Whether you have five minutes during nap time or you’re looking for a full-body flow during a moment of calm, our workouts are designed to meet you where you are—not where the media says you should be.

Postpartum fitness isn’t about bouncing back. It’s about building forward.

One of our ABC Fit Collective mamas shared her story after a challenging labor and unexpected C-section:

Somewhere along the way, society created this myth that the "goal" after having a baby is to look like you never had one. Cue the pressure to lose weight, flatten your belly, and squeeze into those pre-pregnancy jeans ASAP.

Have you ever looked in the mirror after having a baby and wondered, "Will I ever feel like myself again?"

Or maybe you’ve scrolled past a celeb flaunting a flat stomach six weeks postpartum and thought, "Am I doing something wrong?"

We see you. We hear you. And most importantly, we want to tell you something radical:

You don’t need to bounce back.

In fact, rushing to "get your body back" with the same workouts you did pre-pregnancy can actually cause more harm than good—leading to issues like core dysfunction, pelvic floor strain, and lingering injuries. Your body has been through something powerful. It deserves more than pressure to perform—it deserves care, healing, and strength from the inside out.

At ABC Fit, we focus on rebuilding with purpose: starting with Alignment, Breath, and Core—the ABCs of safe and effective postnatal fitness. We're here to help you feel strong, supported, and like you again—without compromising your recovery.

Because bouncing back is overrated. Moving forward? That’s where the magic happens.

So if you're ready to ditch the "bounce back" myth and start building strength that lasts, we’re here for you.

✨ Try the Virtual Gym free and start moving with support, love, and zero pressure. Join the Virtual Gym Today

The Bottom Line: You Deserve Better Than a Bounce-Back

You deserve support that honors your whole self—not a version of you that existed before motherhood. At ABC Fit Collective, we believe movement should feel like an act of care, not correction.

So if you're ready to ditch the "bounce back" myth and start building strength that lasts, we’re here for you.

Because mama, you're not behind. You're right where you need to be.

Before she found ABC Fit, she felt completely disconnected from her body. No matter what she tried, she couldn’t tap into that inner strength. Pelvic floor dysfunction, stubborn weight, and the emotional toll of recovery left her wondering if she’d ever feel like herself again.

Sound familiar? That pressure to bounce back doesn’t just ignore your reality—it risks your long-term well-being. Your body deserves recovery, not comparison.

That’s why we start with the ABCs: Alignment, Breath, and Core. We help you rebuild strength from the inside out, restore confidence, and reconnect with the incredible body that carried you through pregnancy and birth.

You don’t have to bounce back. You get to move forward—with support, care, and a whole community cheering you on.

1st Trimester Do's and Don'ts: Navigating the Early Weeks with Confidence

Wed, 07 May 2025 18:15:00 GMT

Hey mama, welcome to the beginning of something incredible.

Whether you're feeling over-the-moon excited, completely overwhelmed, or a mix of both (totally normal, by the way), we’re so glad you’re here. The first trimester is a wild ride full of big changes, tiny miracles, and a lot of questions. If you’re already Googling everything from "can I eat sushi?" to "why am I so tired?", you are definitely not alone.

At ABC Fit Collective, we believe every pregnancy journey deserves support, compassion, and expert guidance. That’s why we’ve created this list of 1st trimester do’s and don’ts to help you feel more informed, empowered, and cared for as you take your first steps into motherhood.

Let’s keep it simple, real, and most of all—judgment-free. ��

DO: Give Yourself Permission to Rest

Take naps when you can (yes, even at 7 p.m.!)
Let go of the pressure to keep up your usual pace
Listen to your body; it knows what it needs

DO: Start or Continue Safe, Gentle Movement

The first trimester can feel like a fog of fatigue, nausea, and uncertainty—but it’s also a time of deep transformation. Trust your body. Trust the process. And know that you don’t have to figure it all out alone.

At ABC Fit Collective, we’re here to support your journey with safe, expert-led workouts, real-talk education, and a community of mamas who truly get it.

If you’re ready for guidance, gentle movement, and a space to just be during this season, join us inside the ABC Fit Virtual Gym.

You’ve got this—and we’ve got you.

The Bottom Line: You're Already Doing Great

DON'T: Push Through Fatigue Like It’s a Badge of Honor

Fatigue is your body’s way of asking for a pause
You’re not being lazy—you’re building life
Honor that need for rest without guilt

Go for walks, stretch, or try a prenatal yoga class
ABC Fit Virtual Gym has trimester-specific workouts that are safe, short, and feel-good
Focus on how movement makes you feel , not how it makes you look

DON'T: Assume All Exercise Is Off-Limits

Avoid high-risk activities (like contact sports or anything with a fall risk)
Modify movements to fit your changing body
When in doubt, ask a pre/postnatal certified trainer (we know a few ��)

DO: Focus on Key Nutrients

Prioritize folic acid, iron, calcium, and DHA
Stay hydrated and eat small, frequent meals if you’re nauseous
Don’t stress about the perfect diet—do your best and supplement where needed -- Check out our recent blog for more info .

DON'T: Panic If You Can’t Eat Perfectly

It’s okay if your meals aren’t Instagram-worthy
Some days you’ll crave kale, some days it’s crackers—and both are valid
Nourishment looks different for everyone

Food aversions? Morning sickness? We hear you.

Your baby’s brain, spine, and organs are developing rapidly in the first trimester. The right nutrients make a big difference.

Unless your doctor says otherwise, many forms of exercise are not only safe during pregnancy; they’re beneficial.

If you're feeling up to it, movement can help ease nausea, boost energy, and support your mental health.

There’s nothing noble about burning out, especially when your body is doing some of its most important behind-the-scenes work.

Growing a human is hard work—like, full-time, round-the-clock, superhero-level effort. If you're feeling more exhausted than ever, that's completely normal.

4th Trimester Do's and Don'ts: What Every New Mama Needs to Know

Wed, 30 Apr 2025 16:30:00 GMT

Hey mama, how are you doing?

Not the "smiling for visitors" version or the "I’m fine, just tired" response. We mean, really ; how are you?

The 4th trimester (those first 12 weeks postpartum) can feel like a whirlwind of feeding schedules, healing bodies, sleepless nights, and trying to figure out who you are now. Everyone’s asking about the baby, but we’re here to ask about you .

At ABC Fit Collective, we know that those early weeks can be both beautiful and brutally hard. You’re doing your best to take care of a brand-new human while trying to recover physically and emotionally. It’s a lot—and we want you to know you don’t have to do it alone.

So we put together this guide with our top 4th trimester do's and don'ts to support you during this incredibly important (and often overlooked) phase. No perfection required; just support, encouragement, and some gentle guidance.

DO: Prioritize Rest (Yes, Really)

Sleep when you can. Let the dishes wait. Let others help.
If lying down isn’t possible, even just closing your eyes and breathing deeply for a few minutes can help.
Postpartum recovery isn't linear—some days will be harder than others. Be kind to yourself.

DO: Nourish Your Body

The 4th trimester is tender, raw, and transformative. It’s okay to feel overwhelmed, emotional, and unsure. It’s okay to ask for help. And it’s okay to slow down .

At ABC Fit Collective, we’re here to remind you that your healing matters. Your strength matters. You matter.

If you’re ready for gentle guidance, expert-designed workouts, and a community of mamas who get it—join us inside the ABC Fit Virtual Gym.

You don’t have to navigate this alone. Let’s take care of you together.

The Bottom Line: You’re Doing Better Than You Think

DON'T: Try to "Bounce Back"

Social media highlight reels are not real life.
Healing takes time—physically, emotionally, and mentally.
This season is about connection and recovery, not perfection.

Focus on simple, nutrient-dense foods that support healing and milk production.
Hydrate, especially if you’re breastfeeding.
Keep easy snacks on hand: trail mix, fruit, hard-boiled eggs, smoothies.

DON'T: Ignore Pain or Red Flags

Reach out to your OB, midwife, or pelvic floor therapist.
Postpartum depression and anxiety are common and treatable. There is no shame in getting help.
You deserve care just as much as your baby does.

DO: Move Gently (When You're Ready)

Start with breathwork, gentle core activation, and walking.
Avoid high-impact workouts or traditional ab exercises early on.
Inside the ABC Fit Virtual Gym, we offer guided 4th trimester-friendly workouts to rebuild strength safely.

DON'T: Compare Your Recovery to Anyone Else's

Just because someone else is "back at it" doesn’t mean you should be.
Trust your body. Go at your own pace.
Progress isn’t a straight line. Celebrate the small wins.

Every mama, every birth, every recovery is different.

Movement can support your healing—but it needs to be the right kind of movement.

Postpartum pain, discomfort, and emotional shifts are normal—but if something feels "off," trust your gut.

Eating well can feel like a challenge when you’re barely keeping up, but fueling your body will give you the strength and energy you need to care for your baby and yourself.

There is no rush to return to your pre-pregnancy body, schedule, or pace.

We know this might sound impossible. But rest isn’t just a luxury; it’s a necessity. Your body just did something incredible , and it needs time to heal.

Top 5 Nutrients to Pay Close Attention to While Pregnant

Mon, 28 Apr 2025 16:55:58 GMT

Have you ever found yourself staring at a plate of food, wondering if what you're eating is actually doing anything for you or your growing baby? Or maybe you’ve Googled "best foods to eat during pregnancy" one too many times, only to end up overwhelmed and more confused than before?

We get it. Nourishing your body during pregnancy can feel like navigating a maze. Between the cravings, the morning (or all-day) sickness, and the never-ending stream of advice from the internet, friends, and strangers in line at the grocery store, it's a lot .

But here’s the good news: fueling your body during pregnancy doesn’t have to be complicated. In fact, a few simple nutrient-focused tweaks can make a world of difference for both you and baby. Let’s break it down together.

The Real-Life Struggle: When Guilt Meets Google

If you’re like many expecting moms, you may feel completely overwhelmed when it comes to nutrition. Maybe your doctor handed you a long list of pregnancy guidelines. Or maybe you’ve lost count of how many times you’ve asked, "Am I eating the right things for my baby?"

Between exhaustion, changing tastes, and busy schedules, the pressure to "do it all" perfectly can feel heavy. But here’s the truth: you don’t have to be perfect. You just need to focus on a few powerhouse nutrients that do the heavy lifting for you and baby.

At ABC Fit Collective, we’re here to support your whole wellness journey. Yes, we’re all about movement and safe prenatal workouts—but we also believe in full-body wellness. Nutrition is a huge part of that. That’s why we talk about food and fueling your body right alongside workouts in our Virtual Gym.

So, let’s dive into the top five nutrients to keep an eye on while you’re expecting.

Calcium

Mama, you don’t have to overhaul your entire life to support a healthy pregnancy. Focusing on just a few key nutrients (and getting in some feel-good movement when you can) can have a massive impact.

At ABC Fit Collective, we’re here to help you feel strong, supported, and confident every step of the way. Whether you’re in your first trimester or snuggling your newborn, our Virtual Gym is your go-to space for safe workouts, expert guidance, and a community of mamas who get it .

The Bottom Line: You’re Doing Better Than You Think

Hey mama, can we ask you something?

Time to Take Action: 5 Nutrients Every Pregnant Mama Should Prioritize

Folic Acid (Folate)

Why it matters: Folic acid helps prevent neural tube defects, especially in early pregnancy.

How much you need: 600 mcg per day

Where to find it: Spinach, broccoli, asparagus, beans, and fortified cereals, breads, and pastas.

�� Pro tip: Even before pregnancy is confirmed, folate is crucial. That’s why it’s often recommended to take a prenatal vitamin with folic acid if you’re trying to conceive.

Why it matters: Builds your baby’s bones and teeth while keeping your skeletal, cardiovascular, muscular, and nervous systems strong.

How much you need: 1000 mg per day

Where to find it: Fortified orange juice, dairy products like milk, cheese, and yogurt, plus tofu, canned salmon, and leafy greens like broccoli.

�� Pro tip: Your body will prioritize the baby’s calcium needs first—so make sure you’re getting enough for both of you.

Vitamin D

Why it matters: Vitamin D helps your body absorb calcium and supports baby’s bone development.

How much you need: 600 IU per day

Where to find it: Sunlight (yes, really!), wild salmon, egg yolks from pasture-raised eggs, and fortified foods like milk and orange juice. Supplements can help too.

�� Pro tip: Vitamin D deficiency is common, especially if you live in a place with long winters. Ask your doc if you should get your levels checked.

Iron

Why it matters: Iron supports increased blood production and helps deliver oxygen to your baby. It also helps reduce the risk of low birth weight or preterm delivery.

How much you need: 27 mg per day

Where to find it: Lean meats, fish, poultry, spinach, beans, and fortified cereals.

�� Pro tip: Pair iron-rich foods with vitamin C (like oranges or strawberries) to boost absorption.

Omega-3 Fatty Acids (DHA)

Why it matters: DHA supports your baby’s brain, spinal cord, and eye development. It also lowers the risk of preterm birth and postpartum depression.

How much you need: 300 mg of DHA per day

Where to find it: Fatty fish low in mercury like wild salmon, sardines, anchovies, and herring. If your prenatal vitamin doesn’t include DHA, consider taking a separate supplement.

�� Pro tip: Omega-3s can also support breast milk production postpartum. Total win.

Ready to feel good in your body again? Join the ABC Fit Virtual Gym today and take the first step toward feeling strong, nourished, and empowered.

You’ve got this. And we’ve got you.

Mother’s Day Gift Ideas for the Mom Who Needs Some ‘Me-Time’

Wed, 09 Apr 2025 22:30:20 GMT

Mother’s Day is the perfect time to show love—and let’s be real, as moms, we often forget to love ourselves first. Between the kids, work, and everything else, it’s easy to put ourselves at the bottom of the list. But this Mother’s Day, we want to encourage you to put yourself at the top of that list. Whether you’re buying a gift for yourself or suggesting ideas for someone else to gift you, it’s time to prioritize self-care. Let’s be honest, moms, you deserve it. So, we’ve come up with a few Mother’s Day gift ideas that focus on what really matters—taking care of YOU.

We know the drill—Mother’s Day comes around, and we’re busy taking care of everyone else. Maybe you’re planning a special day for your kids, juggling the kid’s schedule, or running around handling all the other demands of the day. At the end of the day, the last person we think of is ourselves. But we’ve learned that self-care isn’t selfish—it’s essential. A couple of years ago, one of us found herself feeling totally drained, unable to focus on fitness or even enjoy little moments of peace. That’s when we realized: we need to take a step back and invest in ourselves, and Mother’’s Day was the perfect opportunity to start that journey.

“Taking me time is taking time away from my kids.”

Here’s the truth: As moms, we often feel guilty about taking time for ourselves. Between the never-ending responsibilities and the pressure to be everything to everyone, it’s easy to forget that caring for our bodies and minds is just as important as caring for others. The challenge is, how do we carve out time for self-care without feeling like we’re being selfish? And how do we overcome the guilt of prioritizing fitness, self-care, and personal time?

Prioritize YOU This Mother's Day

Mother’s Day isn’t just about celebrating moms in your life; it’s the perfect moment to embrace self-love. As busy moms, it’s all too easy to put our own needs last, but this year, it’s time to shift the focus. Self-care isn’t selfish; it’s essential. Below is the ultimate guide to nourishing your mind, body, and soul with gifts that support your wellness journey and empower you to be your best self.

Forget the hassle of childcare and commuting—fitness can now fit into your day with ease. The ABC Fit Virtual Gym allows you to prioritize your health and wellness with quick, effective workouts designed specifically for moms. Whether you’re a busy mom looking to get back in shape or simply carving out time for yourself, the Virtual Gym offers the flexibility you need, alongside a supportive community cheering you on.

Taking care of your body is one of the best forms of self-love, and the ABC Fit Virtual Gym is here to help you achieve that.

What you put in your body matters. Clean Simple Eats makes it easy to nourish yourself with clean, delicious meals that energize and fuel your body. Their protein powders, snacks, and meal replacements are designed to be quick and simple, so you can stay energized without hours in the kitchen. Whether you’re fueling up before a workout or need a healthy snack to keep you going, designed by a mom; Clean Simple Eats is your go-to for balanced nutrition.

Your body will thank you for the love.

Use code KRISTIE at checkout to get 10% off your Clean Simple Eats order!

As a mom, finding time to unwind can feel nearly impossible. But true self-care is about giving yourself permission to relax and recharge. HatchGal offers stylish and comfortable maternity clothes that are perfect for lounging, as well as wellness products like cozy blankets, aromatherapy diffusers, and relaxation kits to create the perfect environment for your much-needed ‘me-time.’ Whether you’re relaxing at home or out for a cozy walk, HatchGal’s pieces are designed to help you feel comfortable and stylish while embracing the calm.

It’s time to sink into relaxation—you deserve it!

Shop HatchGal here

Your skincare routine should be a moment of pampering that leaves you feeling refreshed and glowing. Clearstem Skincare offers clean, acne-preventing, anti-aging products that nourish your skin without harmful chemicals. Whether you’re recovering from a workout or simply looking to glow, Clearstem’s products are designed to make you feel confident and rejuvenated.
Pampering your skin is a form of self-love.

Use code KRISTIE at checkout for 15% off your Clearstem purchase!

Self-love goes beyond just fitness—it’s about supporting your body from the inside out. Needed’s premium wellness supplements are designed specifically for moms, whether you need support during pregnancy, postpartum recovery, or just general wellness. These supplements help you feel energized, balanced, and ready to take on your day. Nurturing yourself is essential for your health and happiness.

Give your body the support it deserves.

Use ABCFIT for 20% off your Needed purchase.

Shopping for wellness products can be overwhelming, but we’ve simplified it for you! Our curated Amazon storefront offers everything from fitness equipment and activewear to relaxation tools and wellness accessories. We’ve done the research we’ve asked moms just like you for the things they can’t live without, so you can easily find the best products to support your fitness and self-care routine.

Let us make your self-love shopping experience easy and stress-free.

Check out the storefront here

Time to Take Action

Now that we’ve got some gift ideas to inspire you, here’s how to start making self-care and fitness a regular part of your life:

Schedule Time for Yourself – Carve out time on your calendar for your workout or self-care routine. Treat it like any other important appointment. This is your time!
Start Small – You don’t need to commit to an hour-long workout every day. Even 10-15 minutes of movement will make a difference in how you feel.
Join the Virtual Gym – It’s an easy and flexible way to get your fitness in, without leaving your home or needing a lot of time. Plus, you get access to workouts that are designed for moms at every stage, from postnatal to full-body routines.

1. Give Yourself the Gift of Fitness: ABC Fit Virtual Gym Membership

2. Nourish Your Body: Clean Simple Eats Products

3. Chill and Unwind: HatchGal

4. Glow From the Inside Out: Clearstem Skincare

5. Support Your Wellness: Needed

6. One-Stop Shop for All Things Wellness and Motherhood: ABC Fit Collective’s Amazon Storefront

Postpartum Training Client

“I feel confident with my body…my core and pelvic floor both feel strong.”

Nikki

The Bottom Line

This Mother’s’s Day, we encourage you to make yourself a priority. Self-care isn’t a luxury—it’s a necessity. By investing in your fitness and well-being, you’re giving your family the best version of yourself. Whether it’s joining the Virtual Gym or simply setting aside time for a workout, you deserve to feel good inside and out.

Ready to give yourself the gift of fitness?

Join the ABC Fit Collective Virtual Gym today and start making self-care a priority. You deserve it!

Healing Your Core & Pelvic Floor After Birth: A Step-by-Step Guide

Wed, 09 Apr 2025 16:45:00 GMT

Step 1: Give Your Body Time to Heal

Welcome, Mama! Let’s Talk About Postpartum Recovery

Bringing a baby into the world is an incredible experience, but it’s no secret that pregnancy and birth take a toll on your body. Whether you had a vaginal delivery or a C-section, your core and pelvic floor have undergone significant changes, and proper healing is essential to feeling strong and supported in your postpartum journey.

If you’re wondering where to start, don’t worry; we’ve got you covered. This step-by-step guide will walk you through the key aspects of healing your core and pelvic floor after birth, helping you regain strength, confidence, and comfort in your body.

What to Expect:

In the first few weeks postpartum, your body is naturally recovering. Your uterus is shrinking, tissues are healing, and your core and pelvic floor are adjusting after pregnancy and birth.
You may experience some degree of pelvic discomfort, weakness, or core instability.

What You Can Do:

Focus on rest and recovery in the early days. Allow your body to heal without pressure to “bounce back.”
Prioritize deep breathing exercises to begin reconnecting with your core muscles.
Use supportive gear like postpartum belly wraps if it helps you feel more stable (but avoid using them as a crutch for long-term support).

Step 2: Start with Breathwork & Gentle Core Engagement

Why It Matters: Your diaphragm, core, and pelvic floor work together as a system. Pregnancy can disrupt this connection, so re-training your breath is the foundation of rebuilding strength.

How to Begin:

Diaphragmatic Breathing: Sit or lie down in a comfortable position. Place one hand on your belly and one on your chest. Breathe in deeply through your nose, allowing your belly to expand, then exhale gently, engaging your deep core muscles as you breathe out.
Pelvic Floor Activation (NOT Kegels Alone!): Instead of just squeezing your pelvic floor, think about gently lifting and engaging it in coordination with your breath. Exhale as you lift, inhale as you relax.
Avoid Traditional Crunches: These can put unnecessary pressure on healing tissues and worsen diastasis recti (ab separation).

Step 3: Strengthen Your Pelvic Floor & Core Gradually

Safe & Effective Exercises:

Pelvic Tilts: While lying on your back with knees bent, gently tilt your pelvis upward, engaging your lower abs.
Glute Bridges: Strengthens core stability while also supporting your pelvic floor.
Heel Slides: Helps reintroduce core engagement in a safe and controlled way.
Bird Dogs & Side-Lying Leg Lifts: Gentle exercises that strengthen deep core muscles without overloading them.

What to Avoid:

High-impact exercises (running, jumping) in the early postpartum period.
Intense abdominal exercises like sit-ups and planks until your core is strong enough.

Step 4: Check for Diastasis Recti (Ab Separation)

Diastasis recti is common postpartum and refers to the separation of the abdominal muscles.

How to Check for It:

Lie on your back with knees bent and feet flat on the floor.
Place fingers just above your belly button and lift your head slightly off the ground.
If you feel a gap wider than two fingers, you likely have some degree of diastasis recti.

You can also check out the video below to do a diastasis recti self-check!

How to Heal:

Continue focusing on breath work and deep core engagement.
Avoid movements that cause doming or bulging in your midline (like traditional crunches or planks).
Work with a postpartum specialist if you need targeted guidance.

Step 5: Incorporate Functional Strength Training

Once your core and pelvic floor have regained some stability, it’s time to rebuild strength with functional movements.

Best Strength Exercises for Postpartum Recovery:

Squats (supportive for pelvic floor strength)
Deadlifts (hip hinge movements to strengthen the back and core)
Resistance Band Work (gentle yet effective core engagement)
Modified Planks (once core integrity improves)

Step 6: Prioritize Self-Care & Seek Professional Support

Your recovery journey is unique, and it’s important to listen to your body. Some women experience more significant core weakness or pelvic floor dysfunction, which may require additional support.

When to Seek Help:

If you experience pain or discomfort with movement.
If you have ongoing pelvic floor issues like incontinence, prolapse, or pain.
If diastasis recti is severe and not improving with proper exercises.
Consider working with a pelvic floor physical therapist or a postpartum fitness specialist (like those in the ABC Fit Virtual Gym!).

Real-Life Success: Meet Emily

After the birth of her second son, a busy mom of two was determined to regain her strength and energy. She committed to training twice a week and made full use of the Virtual Gym, finding a routine that fit her lifestyle. With dedication and support, she not only rebuilt her strength but also regained her confidence. Here’s what she had to say about her journey with us!

The Bottom Line: You Deserve a Strong & Supported Recovery

Mama, your body has been through so much, and healing takes time. But with the right approach, you can rebuild your core and pelvic floor, regain strength, and feel amazing in your postpartum journey.

If you’re ready to start healing and strengthening with expert guidance and a supportive community, join the ABC Fit Virtual Gym today! Our postpartum recovery program is designed to meet you where you are and help you feel confident in your body again. ��✨

Join the Virtual Gym Now!

You’ve got this, mama! ��

What to Expect When Expecting | Fitness Edition

Wed, 02 Apr 2025 17:29:23 GMT

Your Fitness Journey Through Pregnancy: What to Expect & How to Adjust

Welcome, Mama! Let’s Talk About Fitness & Pregnancy

So, you’re expecting; congratulations! Whether this is your first pregnancy or you’re a seasoned pro, we know you’re feeling all the emotions: excitement, joy, a little nervousness (totally normal!), and maybe even some confusion about how to keep moving in a way that feels good for your body and baby.

Pregnancy brings incredible changes to your body, and your fitness routine will need some adjustments along the way. But here’s the good news; staying active during pregnancy isn’t just safe, it’s incredibly beneficial for both you and your little one! The key is knowing what changes to expect and how to modify your workouts so you feel strong, supported, and confident at every stage.

Let’s dive into the major changes to expect in your fitness journey during pregnancy and how you can adjust along the way.

First Trimester: Laying the Foundation

What to Expect:

Fatigue and nausea may make it harder to stick to your usual routine.
Your body is already working overtime, even if you don’t see visible changes yet.
Hormonal shifts may cause dizziness or make you feel off-balance.

How to Adjust:

Give yourself grace…some days you’ll feel like moving, and other days you won’t. That’s okay!
Focus on low-impact movements like walking, gentle strength training, or prenatal yoga.
Stay hydrated and eat small snacks before workouts to help with nausea and energy dips.
Core engagement is still important, but start transitioning away from high-intensity core work like crunches.

Second Trimester: Energy Boost & Growing Belly

What to Expect:

Many moms-to-be feel an energy boost and can handle more activity.
Your belly starts to grow, affecting balance and posture.
Ligaments begin loosening due to the hormone relaxin, increasing flexibility but also the risk of injury.

How to Adjust:

Continue strength training with a focus on posture and stability. Squats, lunges, and resistance band workouts are great choices!
Avoid lying flat on your back for long periods; opt for an incline instead.
Modify core work to focus on deep core engagement (think breathing exercises and gentle pelvic floor work).
Swimming or water workouts can feel amazing as your bump grows!

Third Trimester: Preparing for Birth

What to Expect:

Your center of gravity shifts even more, making balance trickier.
You may experience back pain, swelling, or shortness of breath.
Your body is preparing for labor, so flexibility and endurance become key.

How to Adjust:

Emphasize mobility and stretching to keep your body feeling good. Hip openers and gentle yoga can help with labor prep.
Strengthen your pelvic floor and core with breathwork and functional movements.
Switch to lower-impact exercises like seated strength moves or side-lying workouts.
Listen to your body—if something doesn’t feel right, modify or take a break.

Time to Take Action: 5 Must-Know Tips for Staying Active During Pregnancy

Listen to Your Body
Your body is working overtime! Move when it feels good, rest when needed, and don’t push through exhaustion.
Adjust, Don’t Quit
You don’t have to stop working out—just modify. Swap high-impact moves for low-impact alternatives and focus on stability.
Prioritize Strength & Mobility
Strength training and stretching will support your changing body, reduce discomfort, and prepare you for labor and postpartum recovery.
Stay Hydrated & Fuel Up
Proper hydration and balanced nutrition will keep your energy up and prevent dizziness during workouts.
Find a Supportive Community
Staying active is easier with a support system! Join a prenatal-friendly program like the ABC Fit Virtual Gym to stay motivated.

Real-Life Success: Meet Molly

“Kristie has been an absolute godsend throughout my pregnancy and postpartum journey! I've had the pleasure of working with her for nearly a year and a half, and I couldn't be more grateful for her expertise, kindness, and patient-centered approach. From the very beginning, Kristie took the time to understand my needs and concerns. Each session is carefully tailored to address my specific goals and challenges, and I have always felt supported and empowered under her guidance. Whether it was during pregnancy or postpartum, Kristie's insights into how my body was experiencing these stages were incredibly valuable. One of the things I appreciate most about Kristie is her genuine positivity. She makes every session enjoyable and engaging. We'd chat about books, life, and everything in between, all while building strength and stamina. It has truly become my designated "me time" and I look forward to it every week. Kristie not only taught me how to properly support my body during pregnancy and postpartum but also provided invaluable tips for making adjustments to my daily activities to prevent unintentional harm. Her dedication to my well-being extended far beyond our sessions, and I am grateful for the positive impact she has had on my whole workout routine and overall mindset. For anyone looking for support during the pre- or postnatal journey, or has a mama-to-be in their life, I can't recommend a session with Kristie (or Sabrina) enough. It truly is the best gift you can give yourself. Thank you, Kristie, for everything!!!” - Molly

The Bottom Line: You Deserve to Feel Strong & Supported

Mama, you are doing something incredible. Taking care of yourself is not just about fitness, it’s about self-care, confidence, and preparing for the journey ahead. And the best part? You don’t have to do it alone.

If you’re ready to move in a way that feels good, build strength, and connect with a community of amazing moms, we’d love to have you in the ABC Fit Virtual Gym! Sign up today and let’s move through this journey together. ��✨

Join the Virtual Gym Now!

You got this, mama! ��

Discover Clean Simple Eats: Our Favorite Clean Protein and Supplements

Tue, 14 Jan 2025 18:08:04 GMT

Why We Love Clean Simple Eats

Fueling your body with high-quality nutrition is essential, whether you’re chasing toddlers, hitting your fitness goals, or just trying to keep up with mom life. That’s why we’re excited to partner with Clean Simple Eats , a brand dedicated to delivering clean, delicious protein and supplements to help you feel your best.

With a focus on simple ingredients and incredible flavors, Clean Simple Eats makes healthy eating easy, enjoyable, and guilt-free. It’s perfect for moms who want convenient, nutrient-packed options without compromising on taste or quality.

1️⃣ Clean Ingredients You Can Trust

Clean Simple Eats is committed to providing protein and supplements made with the highest-quality ingredients. No artificial junk, just clean, wholesome nutrition your body will thank you for.

2️⃣ Delicious, Guilt-Free Flavors

Say goodbye to chalky protein powders! Clean Simple Eats offers a variety of mouthwatering flavors that make getting your protein in a treat, not a chore. From classic vanilla to indulgent chocolate peanut butter, there’s something for everyone.

3️⃣ Perfect for Busy Moms

Life as a mom is hectic, and finding time to prepare balanced meals isn’t always easy. Clean Simple Eats’ products are quick, convenient, and packed with the nutrients you need to keep going strong.

Ready to elevate your nutrition? Use code KRISTIE at checkout to get 10% off your Clean Simple Eats order!

Whether you’re looking for protein powders, meal replacements, or supplements to support your active lifestyle, Clean Simple Eats has you covered.

Discover Clearstem: Toxin-Free Skincare for Acne and Aging

Tue, 14 Jan 2025 18:04:14 GMT

Why We Love Clearstem

Your skin deserves the best, especially during pregnancy and breastfeeding, when extra care is essential. That’s why we’re excited to partner with Clearstem , a revolutionary skincare brand that targets both acne and aging with toxin-free, pregnancy- and breastfeeding-safe products.

Clearstem is perfect for moms who want to achieve glowing, healthy skin without compromising on ingredients. With their powerful yet gentle formulas, you can finally tackle common skincare challenges like hormonal breakouts and fine lines—all while staying completely safe for you and your baby.

1️⃣ Toxin-Free, Safe for Moms

Clearstem takes the guesswork out of skincare by offering clean, toxin-free products designed to nourish your skin without harmful chemicals. They’re safe for pregnancy and breastfeeding, so you can care for your skin with peace of mind.

2️⃣ Acne and Aging, Addressed Together

Clearstem is one of the only skincare brands that targets both acne and aging simultaneously. Say goodbye to hormonal breakouts and hello to smoother, youthful skin with products that actually work.

3️⃣ High-Performance Ingredients

Formulated with science-backed ingredients like antioxidants, natural exfoliants, and hydration boosters, Clearstem products deliver real results. They help balance your skin while addressing root causes of acne and supporting healthy aging.

Ready to transform your skincare routine? Use code KRISTIE at checkout for 15% off your Clearstem purchase!

Whether you’re struggling with postpartum skin changes or just looking for safe, effective products, Clearstem has everything you need to feel radiant and confident.

Discover Needed: Nutritional Supplements for Every Stage of Motherhood

Tue, 14 Jan 2025 18:01:28 GMT

Why We Love Needed

Motherhood is a journey that demands so much from your body, and the right nutrition is essential to supporting you every step of the way. That’s why we’re excited to partner with Needed , a brand dedicated to providing science-backed nutritional supplements tailored for fertility, pregnancy, and postpartum.

Whether you’re preparing your body for pregnancy, nourishing yourself during those nine transformative months, or recovering and thriving in the postpartum phase, Needed has everything you need to feel your best—because you and your baby deserve it.

1️⃣ Complete Nutrition for Moms

Needed’s supplements are created with moms in mind, offering complete support for every stage of the journey. From prenatal vitamins to omega-3s, probiotics, and collagen, each product is carefully formulated to meet the unique nutritional demands of motherhood.

2️⃣ Science-Backed & Expert-Approved

These aren’t just your average supplements. Needed works closely with top health experts, including dietitians and doctors, to ensure their products deliver exactly what moms and babies need for optimal health.

3️⃣ Simple Solutions, Big Impact

Needed understands that busy moms don’t have time to sort through countless supplement options. That’s why they’ve streamlined their offerings into easy-to-use plans and packs, so you can focus on what matters most: your growing family.

We’re thrilled to offer you amazing discounts to help you prioritize your health:

Use ABCFIT for 20% off your Needed purchase.
Get $100 off the Complete Plan with code ABC100 .
Try their Sample Packs for only $10 with code FOUNDATIONSSAMPLE .

These offers are the perfect opportunity to invest in your health and experience the difference Needed can make in your motherhood journey.

Discover HatchGal: Maternity Wear for Every Stage of Motherhood

Mon, 13 Jan 2025 22:05:32 GMT

Why We Love HatchGal

Motherhood is a journey full of changes, and your wardrobe should be ready to adapt right along with you. That’s why we’re thrilled to partner with HatchGal , a brand that’s redefining maternity wear with pieces designed to support you through every stage of pregnancy and beyond.

From the moment you find out you’re expecting to the whirlwind days of postpartum life, HatchGal’s chic, comfortable, and versatile styles are here to make you feel confident and beautiful. Whether you need a flattering dress for a baby shower, cozy loungewear for nesting at home, or functional pieces for nursing, HatchGal has you covered.

1️⃣ Style Meets Comfort

Gone are the days of sacrificing style for comfort. HatchGal’s collection is filled with timeless pieces that look great and feel even better. Soft fabrics, adjustable fits, and thoughtful designs ensure you’ll stay comfy while looking put together.

2️⃣ Versatility for Every Stage

HatchGal understands that maternity wear should be an investment that lasts. Their pieces are designed to grow with you during pregnancy and transition seamlessly into your postpartum wardrobe. Many styles even include nursing-friendly features, making them a staple long after baby arrives.

3️⃣ Empowering Moms Everywhere

As a brand, HatchGal celebrates the beauty and strength of motherhood. Their mission aligns perfectly with ours at ABC Fit Collective: to empower moms to feel their best—inside and out.

Ready to treat yourself to maternity wear that truly delivers?

Use our exclusive code ABCFITAMB at checkout for 15% off your HatchGal purchase!

Whether you’re shopping for yourself or looking for the perfect gift for a mom-to-be, HatchGal’s collection is a game-changer.

Shop Our Faves: Explore Our Amazon Storefront for Moms

Mon, 13 Jan 2025 21:58:14 GMT

1. At-Home Gym Equipment for Busy Moms

Being a mom means wearing a hundred different hats daily. Between taking care of little ones, managing the household, and finding time for yourself, it can feel like there’s never enough time in the day. That’s why we’ve curated an Amazon Storefront filled with all our favorite essentials to make mom life just a little easier—and a lot more enjoyable!

From at-home gym equipment to prenatal and breastfeeding-safe skincare, we’ve got you covered with handpicked items that fit seamlessly into your busy lifestyle. Let’s take a closer look at what you’ll find in our Amazon Storefront.

Finding time to hit the gym is tough, but staying active is so important for your physical and mental well-being. That’s why we’ve gathered the best at-home gym equipment to help you stay strong and energized, even during the busiest days.

Whether you’re into quick HIIT workouts, strength training, or gentle stretches, you’ll find everything you need to create your perfect home setup. Think resistance bands, dumbbells, yoga mats, and compact exercise tools that don’t take up too much space. These essentials are ideal for squeezing in a quick sweat session while the baby naps!

Self-care shouldn’t stop just because you’re pregnant or breastfeeding, but finding products that are safe for both you and your little one can be a challenge. That’s why we’ve selected skincare must-haves that are free from harmful ingredients yet still incredibly effective.

From hydrating serums to soothing belly oils, our picks include brands that prioritize clean, safe ingredients for moms at every stage. These products are perfect for addressing common concerns like dry skin, hormonal breakouts, and stretch marks—all while giving you the pampering you deserve.

2. Skincare That’s Safe for You and Baby

3. Everyday Essentials You’ll Love

Our Storefront isn’t just about fitness and skincare—it’s a treasure trove of mom-approved finds for every part of your day. Need a game-changing diaper bag that keeps you organized? We’ve got it. Looking for kitchen gadgets that save time during meal prep? You’ll find those too.

We’ve also included some of our go-to products for keeping kids entertained, from educational toys to arts and crafts supplies. These are the little things that make life easier and more fun for the whole family.

4. Why Shop Our Amazon Storefront?

We get it—there are endless options out there, and it can be overwhelming to decide what’s worth your money. That’s where our Storefront comes in. Every item has been tried, tested, and loved by moms just like you. We’ve done the hard work of narrowing down the best options so you can shop with confidence.

Ready to simplify your life and treat yourself to some amazing finds? �� Visit Our Amazon Storefront and explore all our handpicked favorites today!

Your journey deserves the best—shop now and discover products that work as hard as you do.

What is Diastasis Recti? Abdominal separation huh?

Mon, 13 Jan 2025 21:58:14 GMT

Diastasis Recti is when the rectus abdominis muscles—aka your “six-pack”—separate, creating a gap in your abdominal wall. This happens during pregnancy as your body makes room for your growing baby. But, here’s the kicker—this separation can stick around postpartum, which means your core may not feel as strong or supportive as it used to.

Imagine a thinning of the linea alba (the connective tissue that holds those abs together). The result? A soft, sometimes “puffy” belly, and a core that feels a little… well, weak.

Here’s the deal: Up to 60% of women experience DR during or after pregnancy, but it’s not just a “mom thing.” Men can also suffer from it, especially if their abdominal muscles aren’t balanced. So, it’s not just about looking pregnant—it’s about feeling supported in your core again.

Diastasis Recti is pretty common during pregnancy. As your baby grows, your belly needs to stretch, and that can put pressure on the abdominal muscles, causing them to separate. Think of it like the muscles are making room for the baby to grow! But after childbirth, sometimes those muscles don’t completely return to their original position, leaving a gap that can make your belly feel a little more… well, wobbly.

After pregnancy, hormonal changes and the strain of carrying a baby can also weaken the core muscles, contributing to Diastasis Recti.

Hey Mama, let’s get real for a second. You know that strong core you had pre-pregnancy? The one that made you feel unstoppable? Yeah, that one.

After having your baby, you might’ve noticed that your belly isn’t quite the same. Maybe you’ve got a little “pooch” you can’t shake, or your lower back is feeling more sore than usual. You’re not alone, and guess what? Diastasis Recti might be the reason why.

Let’s dive in and break down what Diastasis Recti (DR) is all about, why it happens, and what you can do to fix it so you can feel strong and confident again. Spoiler: it’s totally fixable!

Many moms with Diastasis Recti experience pelvic floor challenges, such as leaking (whether it’s from coughing, sneezing, or jumping) or pain during sex. Ugh! Not exactly how you imagined life after a baby, right?

It’s totally okay, mama. You’re not alone in this. And guess what? Fixing Diastasis Recti is 100% possible with the right movements, care, and support.

Lie down on your back, knees bent, feet flat on the floor. Be careful not to sit up too quickly to avoid straining your pelvic floor.
Lift your head and shoulders off the floor slightly, like you’re doinga crunch (but don’t go all the way up).
Palpate your belly: Place your fingers (two at a time) above and below your belly button. Move along the midline of your stomach and gently press down to feel for a gap.
Check for the gap: If you feel a space that’s wider than two finger widths, or if your muscles feel like they’re bulging out when you lift your head, you might have Diastasis Recti.

Feeling unsure? Don’t worry! Watch the video below for a step-by-step guide on how to check yourself properly!

The great news is that you can absolutely heal Diastasis Recti with the right exercises and support. Strengthening your core (with a focus on Alignment, Breath, and Core work) is key to closing the gap and rebuilding strength.

But here’s the thing: Doing the wrong exercises (like traditional crunches) can make things worse, so it’s super important to work with a certified pre and postnatal fitness coach who knows exactly what to do.

At ABC Fit, we specialize in safe and effective workouts for new and expecting moms. Our goal? To get you feeling strong, empowered, and aligned as you heal from the inside out.

If you’ve got Diastasis Recti, know that you’re not broken, and this isn’t something that will last forever. With the right approach, you can close that gap, build your strength back, and feel confident in your body again.

Remember, Alignment, Breath, and Core are the foundations of our approach at ABC Fit, and we’re here to help you every step of the way. Whether you need virtual 1:1 sessions to guide you through your recovery or just some friendly advice, we’ve got you.

Don’t let Diastasis Recti hold you back. Take that first step toward rebuilding your core strength today, and let’s make motherhood feel even more amazing—strong, confident, and empowered.

Key Takeaways:

Diastasis Recti is a common condition for many women during pregnancy and postpartum.
Symptoms can include weak core, back pain, belly protrusion, and pelvic floor issues.
You can self-check for diastasis recti with a simple test at home.
Healing diastasis recti is totally possible with the right approach, including targeted core exercises and professional guidance.
ABC Fit specializes in pre and postnatal fitness, focusing on Alignment, Breath, and Core to rebuild strength and confidence.
Are you ready to start your recovery journey? Book a session with us today, and let’s get you feeling strong and aligned!

What is Diastasis Recti?

Why Does Diastasis Recti Happen?

What Will You Experience if You Have Diastasis Recti?

It’s not always obvious, but if you’ve got Diastasis Recti, you might notice a few things:

Weak Core:

Feeling a little more floppy than usual, especially when you try to engage your abs? It might feel like your core just isn’t as strong as it once was.

Back Pain

Since your core is weak, your lower back might take on more strain, leading to discomfort.

Belly Pooch

Even if you’re months or years postpartum, you may notice your belly sticking out more than you’d like. That’s the abdominal separation causing your belly to protrude.

Pelvic Floor Issues

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How to Test for Diastasis Recti Postpartum

You may be wondering, “Okay, but how do I know if I have DR?” It’s actually really easy to check for yourself, and you don’t need any fancy tools—just your hands!

Here’s a simple guide to self-check for Diastasis Recti postpartum:

What Can You Do About Diastasis Recti?

The Bottom Line: You’ve Got This, Mama!

Top 5 Benefits of Strength Training During Pregnancy (You Got This, Mama!)

Mon, 13 Jan 2025 21:56:50 GMT

Let’s be real: Pregnancy is magical, but it can also come with its share of challenges. From weight gain to back pain to those super fun mood swings, there’s a lot going on. But did you know that strength training during pregnancy can help lower the risk of common complications like gestational diabetes, preeclampsia, and even a C-section delivery?

By staying active and strengthening those core muscles, back, legs, and pelvic floor, you’re giving your body the support it needs to handle the growing baby bump. Plus, strength training can help you recover faster postpartum. So, let’s keep that alignment, breathing, and core strength in check to help protect your body and reduce the likelihood of those pregnancy complications!

Hey there, super mom-to-be!

We know you’ve got a lot on your plate right now. Between growing a tiny human and navigating all those pregnancy changes—but don’t let that stop you from taking care of YOU! If you’ve been feeling like strength training is the last thing you want to do (hello, morning sickness), we get it. But we’re here to tell you that strength training during pregnancy isn’t just good for your body—it’s a total game-changer for both you and your baby.

We know the idea of getting sweaty when you’re already feeling bloated or exhausted might sound a little daunting, but trust us—strength training can seriously boost your energy, ease discomfort, and help you rock that labor when the time comes! So, if you need a little extra motivation to dust off those sneakers, we’ve got your back. Let’s dive into the top 5 benefits of strength training during pregnancy—no stress, no pressure, just a whole lot of empowerment!

1. Reduce the Risk of Pregnancy Complications (Keep That Glow Going)

2. Reduce Stress, Anxiety, and Depression (Let’s Get Those Endorphins Flowing)

Pregnancy can be an emotional rollercoaster. It’s natural to feel some anxiety or stress, but did you know that exercise can help ease those feelings? Strength training gets those feel-good endorphins flowing, which can help you battle stress and anxiety during pregnancy. Bonus: It’s been shown that pregnant women who exercise are 19% less likely to suffer from depression compared to those who don’t.

So, if you’re feeling anxious or overwhelmed, remember that strength training can be a natural mood booster. Whether you’re working on core stability, practicing your breathing, or just feeling the strength in your muscles, every movement helps keep you feeling mentally strong and supported. And hey, if you can power through a workout, you can totally handle anything pregnancy throws your way!

3. Improve Sleep (Because Rest Is EVERYTHING)

Let’s face it—getting quality sleep when you’re pregnant can feel like an impossible task. Between tossing and turning, bathroom trips, and your baby belly growing by the day, it’s no wonder sleep is a challenge. But here’s some good news: strength training during pregnancy can actually help improve your sleep!

It’s true! Exercise helps reduce stress, and as a result, you’re likely to get better quality sleep, which means you’ll feel more rested and energized during the day. (We know, it sounds like a dream come true!) Just make sure to finish your workout a few hours before bed—exercising too close to bedtime can have the opposite effect and leave you feeling wired.

4. Experience a Shorter Labor (Let’s Get Ready to Rock It)

Okay, mama—let’s talk about labor.

Strength training isn’t just about feeling good now; it’s also about preparing for the big day! Deep core muscles, your pelvic floor, and back muscles are all crucial for labor, and strength training can help make them stronger and more prepared for the challenge ahead.

Studies have shown that women who engage in prenatal strength training have shorter labor times and easier deliveries. So, working on that core and breath now will pay off big time when it’s time to meet your little one. Plus, building strength and endurance now helps you power through labor and speeds up your recovery postpartum. Yes, please!

5. Speed Post-Delivery Recovery (Bounce Back Faster)

One of the coolest benefits of strength training during pregnancy is that it can help you bounce back faster after delivery. The more you move and build strength during pregnancy, the quicker your body will recover postpartum. Plus, staying active helps with things like boosting your immune system, which helps you heal quicker after childbirth.

Strength training also prepares your core, pelvic floor, and back muscles for the physical demands of motherhood. You’ll be carrying, lifting, and holding your baby all day, so building strength before delivery will make life a whole lot easier once your little one arrives. Let’s get strong now so we can rock the postpartum life later!

We get it: Some days you just want to curl up on the couch with a snack and a movie. But on the days you feel ready to move, strength training is your secret weapon to make pregnancy easier and postpartum recovery a breeze. You’re not just building muscles—you’re building strength, confidence, and resilience for your journey through motherhood. With the right guidance (hello, ABC Fit Virtual Gym ), strength training can be fun, safe, and incredibly empowering.

Remember: It’s not about lifting the heaviest weights or doing the most intense workouts. It’s about being consistent, staying connected to your alignment, breath, and core, and giving yourself the space to feel strong—mentally and physically—throughout your pregnancy. So, lace up those sneakers, get moving, and let’s make your pregnancy journey the best it can be!

Bottom Line: Strength Training = Supermom Powers

What Does an ABC Fit Personal Training Session Really Look Like? (Let’s Dive In!)

Mon, 13 Jan 2025 21:56:41 GMT

If you’ve ever wondered what an ABC Fit session actually looks like, you’re in the right place, mama! Whether you’re new to fitness or an experienced gym-goer, you might be curious about how ABC Fit makes training fun, safe, and totally in tune with your pregnancy or postpartum journey.

We’re here to walk you through exactly what to expect from one of our personalized 1:1 training sessions—no stress, no pressure, just pure empowerment!

Let’s get this fitness party started!

We’re here to make fitness during maternity and motherhood fun, safe, and accessible for EVERY mom. Our sessions are designed to give you the flexibility, personalized attention, and expert guidance you need, all from the comfort of your own home. Whether you’re looking for support with alignment, breathing, or just need a coach who gets it, ABC Fit has got you covered.

So, what are you waiting for? Come join the ABC Fit community, and let’s make this motherhood journey the best one yet. You’ve got this, mama!

Pre and Postnatal Fitness: Our certified coaches are experts in pre and postnatal fitness and create custom sessions for YOU.
Alignment, Breath, Core: These are the cornerstones of our approach, ensuring that every movement is safe, effective, and supportive.
Virtual Flexibility: Train from the comfort of your own home with flexible scheduling and personalized 1:1 sessions.
Post-Workout Support: After each session, we offer additional resources like stretching videos to help you recover and feel your best
Ready to get started? Book a session with ABC Fit today and experience a fitness program that’s all about you and your journey!

The Prep: Getting Ready for Your Session (It’s a Vibe!)

Before we dive into the sweat session, let’s set the stage. We’re all about Alignment, Breath, and Core, so let’s make sure you’re feeling centered and ready for movement:

Dress for Success:

First things first, wear something comfy that lets you move freely—whether it’s your favorite activewear or a pair of stretchy leggings. Make sure you’ve got your hair up and ready to go, and you can choose to wear sneakers or go barefoot—the choice is yours!

Set the Scene

Grab your mat (or towel if you’re keeping it casual!) and clear the area around you. If you’ve got any equipment like weights or resistance bands, great! If not, no worries—bodyweight exercises work wonders, too. And don’t forget your water bottle and a towel to wipe off the sweat—you’re going to be feeling good!

At ABC, we know that life happens, so your kiddos and fur babies are always welcome in session. Sometimes your kids can add extra resistance.

Lights, Camera, Action

Now, let’s talk lighting. Find a spot that’s well-lit so your fitness specialist can see your movements clearly. Set up your laptop or phone at a good angle so we can get the whole picture of you! Then, just log into your Zoom meeting, and voilà—you’re ready to roll.

The Session: What Happens During Your 1:1 Virtual Fitness Session

Here’s where the magic happens, mama. Your ABC Fit session is all about supporting YOU every step of the way, making sure every movement feels good and is safe for both you and baby.

Meet Your Certified Coach

You’ll be matched with one of our expert pre and postnatal fitness specialists. Our coaches have years of experience and are pre and postnatal certified, so you’re in the best hands possible! We know the journey of pregnancy and motherhood can be challenging, and we’re here to support you with personalized care and understanding.

How Are You Feeling Today?

We’ll start by chatting about how you’re feeling that day. Any updates from your doctor? How are you sleeping? Got any aches or pains? Our goal is to make sure we’re giving you the most customized workout possible to fit your current needs and physical capabilities.

Personalized Program Just for You

After catching up, your coach will lead you through a safe and effective fitness program that’s designed specifically for your body—whether you’re pregnant or postpartum. We focus on the three core principles of Alignment, Breath, and Core to make sure every movement is strengthening your body in a holistic way, without risking injury or strain.

Movement Time

The session typically lasts around 30 minutes— which is actually the American College of Obstetrics and Gynecology’s recommended amount of exercise for pregnant and postpartum women. It’s a perfect balance of movement, breathwork, and strength-building exercises. If you’re craving a bit more, just ask! We offer flexible option to fit your needs, because we know how important it is to find time for yourself .

Post-Session: Wrapping It Up (Because You’re a Total Rockstar)

You crushed it, mama! Now that your session is done, let’s make sure you’re feeling amazing and ready to take on the world.

Stretch It Out

We’ve got your back with post-session stretches . After your workout, feel free to take advantage of our video-on-demand library where you can follow along with helpful stretching videos to keep those muscles feeling loose and relaxed.

Enjoy the Endorphins

One of the best parts of working out is that post-exercise glow! Your body is releasing all those feel-good endorphins, leaving you feeling stronger, calmer, and more energized than ever. We’re all about helping you feel strong AF—because you totally are!

Book Your Next Session

Don’t leave us hanging! Book your next session to keep the momentum going. And while you’re at it, share your experience on Instagram and tag us, or tell a fellow mom about your workout. The more we can build this supportive community, the stronger we all become.

Why ABC Fit?

Key Takeaways

Second Trimester Exercise: The Dos & Don’ts (Let’s Get Moving, Mama!)

Mon, 13 Jan 2025 21:55:16 GMT

Oh hey, mama! You've made it to your second trimester, and we’ve got some great news: It’s time to get moving! Your body is starting to settle into the groove of pregnancy, and now is the perfect time to engage in a safe and fun exercise routine. The morning sickness is fading, your energy is coming back, and that “pregnancy glow” is real—let's take full advantage of it!

Whether you’ve been active before or are just starting your fitness journey, exercise in the second trimester is a game-changer. But, like everything else in pregnancy, it’s important to listen to your body, go slow, and always prioritize alignment, breath, and core. We’re here to help you get the most out of this time while keeping both you and baby safe and strong!

Ready to learn the do’s and don’ts of a safe, fun prenatal exercise routine? Let’s dive in!

The Do’s: Time to Move, Mama!

Exercise Moderately (Let’s Get That Heart Pumping!)

Aim to move for at least 30 minutes most days of the week. It’s all about moderation, mama! You don’t need to break any records, just keep your body active in a way that feels good. Whether you’re walking, swimming, or doing a gentle workout, getting your body moving is key to maintaining strength and flexibility for the big day. Remember, the goal is to feel strong and energized, not exhausted.

Warm Up & Cool Down (Protect That Body!)

Warming up and cooling down aren’t just nice—they’re essential! Start your workouts with a good 5-10 minute warm-up to get your blood flowing. Focus on your breath and do some gentle mobility exercises, like hip circles or shoulder rolls. After your workout, cool down with stretches and relaxation to help your body recover.

Stay Cool & Hydrated (Drink Up, Mama!)

Dehydration is no joke, especially when you're pregnant! Always drink plenty of water before, during, and after your workout. Overheating is not something we want to mess with, so make sure you're drinking up and keeping your body temperature comfortable. If you're sweating a lot, take breaks and make sure you’re sipping water regularly.

Wear Comfortable Clothes (It’s All About Comfort!)

Say goodbye to tight, restrictive clothes! Choose comfortable clothing that allows you to breathe and move freely. Your ribcage needs room to expand as your body grows, so make sure your clothes don’t get in the way of your breath and movement. Bonus: Feeling comfy makes everything more enjoyable!

Adjust Your Expectations (Progress, Not Perfection!)

Pregnancy isn’t about going for personal bests. This is a time to gradually build strength and flexibility—especially in the back, shoulders, chest, and lower body. Alignment and safety come first, so focus on small wins and keep the long-term benefits in mind.

Keagels for Pelvic Floor Strength (You Got This, Mama!)

Your pelvic floor is working hard right now, so show it some love! Kegel exercises are a great way to promote pelvic floor strength and support your body as it adjusts to pregnancy. Practice them regularly and feel confident knowing you’re preparing for labor and postpartum recovery.

Breathing Is Key (Breathe Deep, Mama!)

You’re growing a human—no small feat! So don’t forget to breathe. Deep diaphragmatic breathing helps activate your core muscles, which are essential for stability and strength during pregnancy. Whether you're doing strength training or just stretching, remember to breathe deeply and stay connected to your core.

Protect Your Back (Roll, Don’t Sit!)

As your belly grows, it’s easy to put extra strain on your back. When getting up from a lying position, roll onto your side first, then use your legs to push yourself into a sitting position. This little adjustment can save your back and keep you comfortable during and after your workout.

Snack Smart (Fuel Up, Mama!)

It’s no secret that pregnancy makes you hungry! Eating small, frequent meals and healthy snacks will keep your blood sugar steady and your energy up. Fuel your workouts with nourishing foods, and you’ll feel your best before, during, and after your sweat session!

The Don’ts: Take It Easy, Mama!

No Hot or Humid Workouts (Stay Cool, Keep Calm!)

Don’t work out in hot or humid environments—your body is already doing a lot of work! Consider exercising in the morning or evening when temperatures are cooler. If you’re doing indoor workouts, crank up the air conditioning or fan to keep your body comfortable.

Don’t Push to Exhaustion (Keep It Fun!)

Exercise should leave you feeling energized, not drained. Stop if you feel dizzy, lightheaded, or exhausted. If you can’t carry on a conversation while exercising, it’s time to slow down. Always remember: no personal bests right now, just safe, consistent movement.

Avoid Twisting Movements (Keep It Gentle!)

Twisting movements, like those in certain yoga poses or abdominal exercises, can put too much pressure on your belly. Instead, focus on exercises that maintain good alignment and support your core. Think side leg raises or gentle stretching—anything that keeps your spine neutral and doesn’t overstretch your muscles.

Don’t Lift Too Heavy (Strength, Not Strain!)

Now is not the time to go for heavy lifting. Stick with light to moderate weights or bodyweight exercises. If you're not sure, always err on the side of caution. Your goal is to build strength gradually and safely, not to challenge your limits.

No Holding Your Breath (Breathe, Mama, Breathe!)

Holding your breath can cause unnecessary stress on your body and baby. Instead, practice consistent breathing throughout your workout. If you’re lifting weights, exhale during the exertion phase and inhale as you return to the starting position. Keep that air flowing!

Skip Risky Sports (Safety First!)

Activities where there’s a risk of falling—like ice skating, skiing, or soccer—should be avoided during pregnancy. Instead, focus on safer options like walking, swimming, or cycling on a stationary bike.

Avoid Bouncy Stretches (Take It Slow!)

Pregnancy hormones like relaxin can make your joints and muscles more flexible than usual. But that doesn’t mean it’s time for deep, bouncy stretches! Stretch gently, never to the point of pain, and avoid jerking movements.

Bottom Line: Move, But Listen to Your Body!

Pregnancy is an exciting and sometimes challenging time. But by staying active in the second trimester, you’re not only building strength but also preparing your body for labor and postpartum recovery. Exercise can ease many common pregnancy discomforts, from back pain to swollen feet, and it can even shorten labor!

Before you lace up your sneakers, though, always get the green light from your doctor. And once you’ve got the go-ahead, make sure you stay connected to your body and listen to what it’s telling you. With ABC Fit by your side, you’ve got the expert guidance you need to keep your pregnancy fitness journey safe, fun, and energizing.

Ready to keep moving with us? Let’s make this pregnancy glow even brighter—align, breathe, and strengthen together.

I’ve Reached My Third Trimester—Now What? Can I Still Workout?

Mon, 13 Jan 2025 21:55:02 GMT

Congrats, mama! You’ve made it to the third trimester! Whether you’re feeling a little exhausted, a little excited, or a whole lot of both, you’re getting closer to meeting your sweet baby. But one question on your mind is probably:

Can I still work out? The answer is YES, absolutely! Fitness during the third trimester is not just safe, it’s essential for both you and baby.

At ABC Fit, we believe that the training goal in the third trimester should be about maintaining the strength you’ve built during the first and second trimesters. You’ll need all that strength and power for the big day—labor and delivery. So, let’s break it down! Here's how to keep moving, stay strong, and prepare your body for the main event: birth.

What can I do?

The good news? You can do a LOT! Most of the exercises you’ve been doing in your first and second trimesters can continue into your third trimester, with a few tweaks here and there to keep you feeling your best.

Lower Body Strength Training: Squats and Deadlifts, Oh My!

Yes, you can (and should) keep up with lower body strength training. Trust us—squats and deadlifts are your best friends right now. Why? Because you’re going to be squatting and deadlifting a lot once the baby is here. Think about it: every time you pick up your little one from their crib, bathtub, or car seat, you’re basically doing a squat or deadlift. So, why not perfect your form now, mama?

If squats and deadlifts still feel good to you, keep them in your routine. Single-leg exercises like lunges and step-ups are also great, as long as they don’t cause pelvic girdle pain. If that’s the case, no worries! Stick to exercises where both feet are planted firmly on the ground. Alignment and comfort are key!

Upper Body Strength: You’re Going to Need It

Your upper body strength is going to be crucial once your little one arrives. Babies grow fast, and so does their “baggage”! From diaper bags to car seats to baby carriers, you’re going to be carrying a lot. So, continue doing your pulling (like rows), pushing (like chest presses), and carrying (like farmer’s carries) exercises. These moves are fantastic for building the strength and posture you’ll need for all that baby-holding action.

Cardio: Let’s Dial It Back (Just a Little)

When it comes to cardio , you might want to ease up on the high-impact exercises. If you were running or doing high-intensity cycling, this is the time to slow down a bit. As your baby grows, it’s putting more pressure on your pelvic floor, and that’s something we want to protect. If you’re a runner, try switching to walking instead. Love high-intensity classes? No worries—just dial back the high-impact movements like jumping or bounding.

What Can’t I Do?

Now that we’ve covered the good stuff, let’s talk about what you might want to avoid in the third trimester.

High-Impact Moves: Time for a Timeout

First, let’s talk about high-impact movements like jumping or running. We’ve already touched on this, but it bears repeating—the third trimester is not the time for high-impact cardio. Your pelvic floor is under more pressure, and you want to keep it safe and strong for labor and recovery.

Core Exercises: Keep It Safe and Strong

When it comes to core exercises, be mindful of anything that takes you out of neutral alignment or adds excessive pressure to your abdominal wall. Planks and certain core exercises may need to be dialed back, depending on how your body feels.

Bird Dogs could be great for some mamas, while others might struggle with maintaining proper form in a kneeling position.
Safer core exercises are ones that keep you upright, like banded Pallof holds, farmer’s carries, and suitcase carries. These movements challenge your core in the safest way possible.

Twisting Movements: Proceed with Caution

While twisting exercises can be great in general, be cautious with those in the third trimester. Twists that require your hips and shoulders to move separately can put too much strain on your abdominal muscles, especially if you’re dealing with diastasis recti (the separation of your abdominal muscles). Instead, if you love twists, try to move your hips and shoulders in unison to avoid adding unnecessary pressure to your abs.

Bottom Line? Keep Moving, Mama!

You are almost there! Listen to your body, and continue doing the movements that make you feel good and strong. Throughout this trimester, the focus is on alignment, breath, and core. Perfect your posture, avoid any discomfort, and do your best to eliminate anything that feels off. Remember, you’ve got this!

The third trimester is all about maintaining the strength and flexibility you’ve built during your pregnancy. Stay consistent with your workouts, but be mindful of what your body is telling you. Keep moving, keep breathing, and most importantly, keep feeling good as you prepare for labor.

Ready to Keep Moving with ABC Fit?

At ABC Fit, we’re all about making movement during your maternity and motherhood journey safe, fun, and accessible to every mama. Whether you’re in your third trimester or just starting your postpartum recovery, our virtual 1:1 training sessions are designed to give you personalized attention and expert guidance to help you feel your best.

Take the first step today! Reach out to book a consultation , and let’s work together to make your maternity fitness journey both empowering and fun.

You’re almost there, mama—let’s finish strong!

Ditch the toxic bounce back culture!

Mon, 13 Jan 2025 21:54:50 GMT

Let’s get real for a second—how long will it really take your postpartum body to fully recover? If you’ve recently had a baby, or you’re about to, you’ve probably found yourself wondering this exact question. And, honestly? The pressure to “bounce back” is everywhere—from social media to well-meaning friends and family. But let's put that myth to rest right now: your postpartum journey is NOT about bouncing back. It’s about healing, reconnecting with your body, and embracing the incredible transformation you've just gone through.

You’ve just grown and birthed a human. That is nothing short of miraculous. And trust us, your body is NOT in a race to go back to “normal”—because normal is already behind you. You are a new version of yourself, and that’s something to celebrate!

So, Let’s Talk About What to Expect Postpartum

(Because It's a Journey, Not a Sprint)

As a personal trainer specializing in prenatal and postnatal fitness, I work with tons of amazing moms who want to feel like themselves again—like, yesterday. But here’s the thing: getting back to your best self isn’t about rushing. It’s about taking things one step at a time, nurturing your body, and respecting its pace.

For my postpartum clients, I know you want to feel good again—ASAP. But after going through such a major life event (hello, childbirth!), it’s totally normal to feel like you’ve lost that connection to your body. Here’s how I like to frame the postpartum experience: let's think of it in trimesters, but this time, we’re going to focus on the 4th, 5th, and 6th trimesters—yep, that’s right, postpartum is a new chapter in your journey that takes its own time.

Trimester 4: The First Few Months - Healing and Reconnecting

You’ve just had your baby. Whether it was a vaginal delivery or a c-section, this is your time to heal. Your body has just gone through one of the most intense experiences imaginable, and the last thing you should be doing is stressing about losing that baby weight or jumping right back into your pre-baby workout routine. Postpartum is about rest, recovery, and reconnecting with your body.

For the first few months, it’s all about:

Breathing deeply and consciously (yes, breathe with intention, mama!).
Posture—learn how to hold yourself in a way that supports your body while you heal.
And, don’t worry if your core feels like it’s completely “gone.” It’s normal, and you’ll rebuild that connection with time.

Pro Tip : Taking the baby out for a walk can be a wonderful opportunity to practice, while enjoying gentle, healing movement. As soon as your doctor gives you the green light to start exercising, go slow—don’t rush. It’s not about toning; it’s about reconnecting with your body.

Trimester 5: 3-6 Months Postpartum - Time to Start Strengthening

Okay, mama, if you’re in the 3-6 month range, this is when things might start to feel like they’re coming back together. But remember, no two journeys are the same, and you still need to focus on getting your pelvic floor and core muscles back into working order.

If you’re struggling to reconnect with your core muscles, consider working with a postpartum fitness specialist (we’re here for you!). A pelvic floor physiotherapist can also be a great resource if you’re feeling like your body still isn’t quite functioning the way it used to. Don’t rush into high-impact activities (like running or jumping) just yet—your pelvic floor might not be ready for that.

At this stage, it’s about listening to your body and gently reintroducing movement. Some discomfort is normal, but pain or incontinence shouldn’t be part of the deal—so work on strengthening those pelvic floor muscles!

Trimester 6: 6-12 Months Postpartum - Reconnecting with Your New Self

Here’s the thing: by now, you’ve likely worked hard to regain strength, improve posture, and reconnect with your pelvic floor and core. You’re starting to feel more like your new self—not the pre-baby version (that’s not what we’re aiming for), but a stronger, more resilient, empowered version of YOU.

If you’ve been working on deep breathing, strengthening your pelvic floor, and slowly rebuilding your core strength, this is when you’ll really start to feel like you’ve reached a solid recovery. But let’s be real here: "fully recovered" doesn’t mean going back to your old self.

Your body did something amazing—it created and birthed a human. That’s no small feat, and it's going to take time for your body to heal and adjust. But don’t worry—with the right support and consistency, your body will regain strength, confidence, and balance. This journey can take a year to 18 months to feel fully recovered, and that’s okay.

Let’s Say Goodbye to the "Bounce Back" Myth

Let’s ditch the idea that you should be rushing to bounce back after birth. Your body is incredible, and the process of recovering and reconnecting will take time. Every mom’s journey is different, and that’s okay.

Focus on the fundamentals:

Healing your body and honoring its needs.
Rebuilding your core and pelvic floor strength.
Nourishing yourself with healthy food, rest, and love.

Be kind to yourself. It took nine months to grow a human—give yourself at least that long (if not longer) to fully recover.

At ABC Fit, we’re here to support you every step of the way. Our Virtual Gym is designed to help you reconnect with your body safely and effectively, and our personalized programs focus on alignment, breath, and core—because those three pillars are key to rebuilding strength and confidence post-baby.

Embrace Your Postpartum Journey

So, let’s get one thing straight: your postpartum journey is YOURS. There’s no pressure to bounce back. There’s no timeline that matters except for yours. Focus on reconnecting with your body, nurturing your health, and embracing this new chapter as the powerful mama you are. And remember, we’re here for you—whether you’re in your 4th, 5th, or 6th trimester, ABC Fit is ready to guide you through every step.

Ready to ditch the bounce-back myth and focus on your own journey? Schedule a 1:1 virtual training session , and let’s talk about how we can support you in your postpartum fitness journey.

The Benefits of Strength Training While Pregnant: Feeling Strong, Confident, and Ready for Anything!

Mon, 13 Jan 2025 21:54:36 GMT

Pregnancy can feel like a rollercoaster, right? Between the hormones, the body changes, and the constant ‘where did I put my keys’ moments, it’s no wonder you’re looking for something to help you feel a little more like yourself again. Well, we’ve got news for you, mama: strength training might just be your new BFF. ��️‍♀️

We know, we know—lifting weights while pregnant doesn’t exactly sound like a walk in the park, but stick with us. Strength training during pregnancy is one of the best things you can do for yourself and your baby—and trust us, it’s not just about looking toned (though that’s a nice perk too!).

The Game-Changing Benefits of Strength Training During Pregnancy

�� Boosts Your Energy Levels and Reduces Fatigue

Pregnancy can come with its fair share of exhaustion. You’re growing a human, for goodness’ sake! But guess what? Strength training is like a natural energy boost. By building strength, you’ll actually feel more energized from the feel good hormones you’re releasing, helping you power through your day. Plus, it can give you the stamina to tackle your to-do list (or at least most of it!).

�� Improves Posture and Balance

Your body is changing every day as your baby grows, and that means your center of gravity is shifting. This can mess with your posture and make you feel off-balance. But don’t worry! Strength training can help you maintain good posture (no more rounded shoulders or that waddling walk!) and improve your balance, making it easier to move through the day without fear of toppling over.

��️‍♀️ Reduces Back Pain

Low back pain is a common complaint during pregnancy (because hello, growing belly!), but strength training can be a total game changer. By strengthening your back, core, and pelvic muscles, you’ll help stabilize your spine and reduce the aches and pains that come with carrying that little bundle of joy. The stronger your muscles are, the better your body will be able to handle the extra weight and changes.

⚖️ Helps Maintain Healthy Weight Gain

Staying active during pregnancy helps maintain healthy weight gain and supports your overall well-being. It’s not about “losing weight”—it’s about helping your body stay strong and healthy as it adapts to all the incredible changes happening. Regular movement can also play a key role in reducing the risk of gestational diabetes by improving your body’s ability to regulate blood sugar levels. Plus, staying active now can make bouncing back after baby so much easier!

�� Enhances Mood and Reduces Stress

Pregnancy hormones can make your emotions feel like a rollercoaster (hello, mood swings!). But strength training can be a total mood booster. Exercise releases those feel-good endorphins, which help reduce anxiety, stress, and even the baby blues. Strength training also gives you time to focus on yourself—no guilt allowed, mama. It’s your time to feel empowered and strong!

�� Prepares Your Body for Childbirth

Strength training doesn’t just make you look and feel good—it also prepares your body for the heavy lifting (literally!) that is childbirth. By strengthening your muscles, you’re improving your endurance, mobility, and flexibility, which will make labor and delivery a little less daunting. And when you’re physically prepared, you’re mentally prepared too.

�� Helps You Recover Faster Postpartum

Here’s the deal: when you focus on strength training during pregnancy, your body is more prepared to recover after childbirth. It helps you regain strength and muscle tone quicker, making it easier to get back into your fitness routine (or at least feel like yourself again). The stronger you are during pregnancy, the smoother your postpartum recovery will be—it’s a win-win!

Let’s Get Moving, Mama!

We know that pregnancy can be overwhelming, but strength training is one way to make sure you feel as strong and confident as possible. And with ABC Fit’s expert guidance , we’ll help you every step of the way. So, take a deep breath, align your body, and embrace the power of your strength. You’ve got this, mama!

ALIGN. BREATHE. CORE. – The ABCs of Pregnancy Fitness

Mon, 13 Jan 2025 21:54:22 GMT

Alignment is key to feeling your best. During pregnancy, your body is working overtime to accommodate that adorable little belly, but all those changes can throw your posture out of whack. You might find yourself slumping forward or developing a “duck” back posture. Uh-oh! Bad posture during pregnancy can lead to back pain, tension in your shoulders, and a whole lot of discomfort.

So, let’s talk about good posture (the kind that’ll have you feeling like the strong, empowered mama you are). Here’s what you want to keep in mind:

Ears Over Shoulders: Imagine there’s a string pulling your ears straight up toward the ceiling. You want your neck to be aligned with your spine. Keep that chin up and avoid letting it poke forward.

Shoulders Back and Down: Your shoulders should be in line with your hips, not rounded forward. This will help reduce tension and avoid that “hunched” feeling

Ribs Over Pelvis: We’re not saying you have to stand like a soldier, but try to make sure your ribs don’t jut out. Instead, think of bringing them gently over your pelvis to keep your spine in its natural alignment.

When you sit, aim for those sitz bones (those two bones in your bum). They should be pressing into the chair, not your tailbone. Tucking your tailbone can mess with your glutes, core, and back. Not cute. So, sit tall and proud!

Aligning your body might feel like a workout at first, but trust us, it’s totally worth it. Once you get the hang of it, your body will thank you by feeling stronger and more supported throughout pregnancy.

Breathing sounds simple enough, right? But pregnancy can mess with your breathing patterns, especially if your posture isn’t on point. As your baby grows, your diaphragm gets a little squished, which can make it harder to take a deep breath. Deep, diaphragmatic breathing is like a secret weapon during pregnancy. Not only does it help reduce stress, but it also helps with core stability and recovery postpartum.

Here’s how to breathe like a pro:

Get Comfortable: Sit up tall or lie down on your back (or lay on your side if currently in 2nd and 3rd trimester.)

Hands On Your Belly and Ribcage: Place one hand on your belly and the other on your ribcage. Inhale deeply and feel both expand—your belly should rise and your ribcage should open up.

Focus On Your Breath: Slow and steady wins the race here. Inhale through your nose, and exhale through your mouth. Let go of any tension in your shoulders or neck as you breathe.

Why does this matter? Diaphragmatic breathing not only helps calm your nervous system (which is so helpful when you’re feeling stressed or anxious), but it also supports your pelvic floor and helps prevent issues like incontinence and diastasis recti (that’s the separation of your abdominal muscles that can happen during pregnancy).

When your alignment is good and your breath is flowing, your body is in a much better position to handle the changes pregnancy throws at you.

Okay, let’s talk about your core. This isn’t just about looking cute in skinny jeans after baby comes—this is about building the strength and stability you need to support your growing belly and, eventually, your postpartum recovery.

Your core is made up of four major muscles—the “Core 4”:

Transverse Abdominis : Your deepest abdominal muscle, like a natural girdle.

Multifidus : Muscles along your spine that support your back.

Diaphragm : It’s not just for breathing—it helps stabilize the core.

Pelvic Floor : The muscles at the base of your pelvis that hold everything in place.

These muscles work together to stabilize and protect your spine, especially when you’re carrying the weight of that growing baby. And when they’re working in harmony? You’ll feel more balanced, stronger, and less likely to suffer from things like back pain, pelvic discomfort, and post-birth recovery issues.

To strengthen your core during pregnancy, we focus on exercises that engage all of these muscles. We want them to work together, not in isolation, to build a solid foundation for everything else. This means less pressure on your back, a more supported pelvis, and a smoother postpartum recovery.

Plus, a strong core helps maintain good posture and breath, reducing the stress your body experiences from the changes of pregnancy.

If you’re pregnant (or just had a baby), it’s time to give your body some love. By focusing on alignment, breath, and core strength, you’ll feel more supported, energized, and confident throughout your pregnancy journey. At ABC Fit Collective, we’re here to guide you through every step with personalized 1:1 training & the ABC Fit Virtual Gym that’s safe, fun, and designed just for YOU.

We know motherhood is tough, but with the right fitness plan, you can feel stronger, more in control, and ready to take on whatever life throws at you. So, let’s get moving—because you deserve to feel amazing!

We all want that tight, toned core. But here’s the thing: your core isn’t just about looking good in a bikini (though, hey, that’s nice too!). It's one of the most important muscle groups in your entire body. Your core plays a key role in good posture, stabilizing your spine, and maintaining your balance—especially during pregnancy. Trust us, mamas, it’s time to give your core the love and attention it deserves.

Pregnancy changes everything. Hormonal shifts, a growing belly, bigger boobs (hello, milk jugs!), joint instability, and changes to your center of gravity. And, as your pregnancy progresses, your body will adjust to the growing weight. That’s when your alignment can take a hit. Your center of gravity moves forward, your shoulders might round, and your lower back may develop that signature “pregnancy curve.” It all adds up to some serious discomfort.

So, how do we keep things in check? With your ABCs! No, not the alphabet you learned in preschool. We’re talking about Alignment, Breath, and Core—the three principles that make up the foundation of our approach to movement for maternity, motherhood and beyond.

Let’s break it down:

A: ALIGNMENT

Because Posture Matters, Especially Now

B: BREATH

Relax, Mama, You’ve Got This

C: CORE

Strengthen from the Inside Out

Ready to Move, Mama?

4 Essential Exercises to Prepare for the Physical Demands of Parenthood

Mon, 13 Jan 2025 21:54:14 GMT

Parenthood— It’s not just an emotional rollercoaster; it’s also a physical workout! Between holding your baby for hours on end, lifting them in and out of cribs, carrying all their seemingly endless belongings, and performing the daily squat-a-thon of picking up toys, you’ll quickly realize: that baby isn’t getting any lighter.

Don’t worry, though. At ABC Fit Collective, we’ve got you covered. We’re here to help you build the strength, stability, and stamina you need for the ultimate fitness challenge: parenthood. Whether you're expecting or already deep in the trenches of diaper duty, these four exercises will help you stay strong, pain-free, and ready to take on the day-to-day demands of raising a little one.

1. Strengthen Your Back (Because You’re Basically a Pack Mule Now)

New Paragraph Posture and alignment are everything. That’s why the “A” in ABC Fit Collective stands for Alignment. Whether you’re cradling your baby, carrying their diaper bag, or maneuvering that heavy car seat, your back muscles are doing a ton of work to keep you upright. Let’s make sure they’re strong enough for the job!

Here are two of our favorite back exercises:

Farmer’s (or Suitcase) Carries: Grab a heavy weight (or even a grocery bag full of cans) in one hand and walk with good posture. This mimics the way you’ll carry your baby’s endless gear—and helps your back muscles handle the load.

Bent-Over Rows: With a dumbbell in each hand, bend forward slightly and pull the weights toward your ribcage. This movement strengthens your upper back and ensures you’re ready to lift your baby without straining your lower back.

Strong back muscles will not only help you avoid injury but also keep you from walking around hunched over like Quasimodo after a long day of baby-wrangling.

From standing up while holding your baby to picking up toys for the hundredth time today, your glutes (a.k.a. butt muscles) are your powerhouse. If they’re not pulling their weight, your lower back is going to overcompensate—and trust us, back pain is the last thing you need.

Here are two glute-strengthening MVPs:

Squats: The ultimate functional exercise. Whether you’re getting off the couch or crouching to tie your toddler’s shoes, you’re essentially doing a squat. Practicing them with proper form will ensure you’re moving efficiently.

Deadlifts: Don’t let the name scare you! Deadlifts mimic the motion of picking something up off the floor (think toys, car seats, or an oddly heavy diaper bag).

Bonus: They’re amazing for your hamstrings and core, too.

By strengthening your glutes, you’ll protect your lower back and make all those repetitive parenting movements feel so much easier

Your arms and shoulders are constantly at work—lifting your baby out of the crib, holding them for hours during cuddle time, or awkwardly maneuvering them into a car seat. These muscles need to be as strong as they are resilient.

Try these two shoulder-focused moves:

Overhead Presses: Using dumbbells, push the weights straight overhead. This strengthens your shoulders and mimics the movement of lifting your baby overhead for that irresistible airplane game.
Front Raises: Hold a dumbbell in each hand and lift them straight in front of you to shoulder height. This is perfect prep for all those times you’ll reach into awkward spaces to grab your baby or their gear.

With stronger shoulders, you’ll avoid overworking smaller muscles and reduce the risk of pesky shoulder pain—leaving you free to focus on what matters most: snuggles

Your core is the foundation of almost every movement you make. It stabilizes your spine, supports your back, and ensures your body stays aligned as you move. If you want to tackle parenting tasks like a pro, a strong core is non-negotiable.

Here are two simple yet effective core exercises:

Planks: The classic! Get into a push-up position and hold your body in a straight line. It strengthens your entire core, improves posture, and teaches your muscles to work together.
Side Planks: Turn it up a notch by balancing on one arm and one foot. Side planks are great for building 360-degree strength around your midsection, helping you tackle asymmetrical parenting moves (like carrying a baby on one hip) with ease.

Pro tip: Every exercise can be a core exercise if you engage your abs and focus on good form—whether you’re squatting, deadlifting, or pressing overhead.

Parenthood is the ultimate endurance event, and just like any event, preparation is key. By focusing on these four areas—your back, glutes, shoulders, and core—you’ll be ready to tackle all the physical demands of parenting with confidence and strength. Remember, at ABC Fit Collective, we’re here to make movement during maternity and motherhood safe, fun, and accessible for all.

Want more tips, workouts, and resources for your fitness journey? Follow us on Instagram for free weekly workouts.

Because motherhood is a workout, and you deserve to feel amazing every step of the way.

2. Build Your Glutes (Because Squats Are Life)

3. Strengthen Your Shoulders (Because Babies Are Basically Human Dumbbells)

4. Activate Your Core (Because It’s the Glue Holding Everything Together

Final Thoughts

5 Fun and Easy Ways to Combat Morning Sickness: Because You Deserve to Feel Your Best

Mon, 13 Jan 2025 21:54:09 GMT

Did you know that your sense of smell goes into overdrive when you're pregnant? Your heightened estrogen levels can make you extra sensitive to certain odors, which can easily send your stomach into a tailspin. But here’s a trick that can totally help: Take a deep breath of a calming scent, like lemon, rosemary, or mint!

These fresh, zesty aromas can help reset your senses and ease nausea. Whether it’s a lemon-scented candle or a sprig of fresh mint, getting a pleasant scent going through your nose is like a little burst of energy for your stomach. So, the next time you're feeling queasy, sniff away—and feel the magic!

Pro tip: Essential oils in a diffuser or a few drops on a cotton ball can work wonders, too!

No, seriously—get your water bottle and drink up! One sneaky culprit behind morning sickness is dehydration. When you’re not drinking enough fluids, it can make nausea feel 10 times worse. So make it your mission to stay hydrated throughout the day.

Start your day with a tall glass of water, and try sipping water consistently throughout the day. You can even add a splash of lemon to your water for an extra little kick that’ll make your stomach feel extra happy. And if plain water isn’t your thing? Coconut water or herbal teas (like ginger or peppermint) can also help settle your stomach.

Pro tip: Keep a water bottle by your bedside to drink as soon as you wake up. Your body will thank you!

Okay, real talk—sometimes all you need to make morning sickness disappear is a good ol’ snack. But it’s not just any snack—it’s something light, salty, and easy on your stomach. Crackers, pretzels, or even dry cereal can be your new best friend in the mornings.

Why? Bland carbs are gentle on the stomach and help absorb any excess acid that might be contributing to that queasy feeling. So, next time you’re feeling like your stomach’s having a mini freak-out, grab a handful of crackers or pretzels and munch away. You'll feel better in no time!

Pro tip: Keep a stash of your favorite salty snack next to your bed for those early morning tummy troubles.

Pregnancy hunger is real, mama, but sometimes it’s not about feeling super hungry—it’s about keeping your stomach satisfied without overloading it. Instead of forcing yourself to eat big meals, try eating smaller, more frequent meals throughout the day. This keeps your stomach from running on empty and helps stabilize your blood sugar.

Try snacks like fruit, nuts, or yogurt, and don’t forget to have a few balanced meals throughout the day. Keeping your stomach fed in smaller amounts is one of the best ways to keep nausea at bay.

Pro tip: Don’t skip breakfast! Start your day with something simple to give your body the energy it needs.

We get it—pregnancy can be exhausting. But did you know that being overtired can actually make morning sickness worse? When you don’t get enough rest, your body might not be able to handle the extra stress, making nausea more intense.

So, if you're feeling particularly run-down, make sure to prioritize sleep! Take naps if you need to, and don’t feel guilty about getting extra rest. Remember, taking care of yourself is key to making it through pregnancy with your sanity—and energy—intact.

Pro tip: Create a cozy, relaxing bedtime routine to help you wind down before hitting the pillow. You deserve it!

Morning sickness might be a tough chapter of pregnancy, but it's temporary, and there are plenty of ways to manage it so you can feel more like yourself again. Whether it's taking a whiff of fresh lemon, sipping water throughout the day, snacking on bland carbs, eating small meals, or getting much-needed rest, there’s no need to suffer in silence.

At ABC Fit Collective, we’re here to support you through every step of your pregnancy journey. Stay strong, mama, and don’t hesitate to reach out for personalized training and tips to help you stay healthy and active, even while navigating the ups and downs of pregnancy.

Ready to start feeling your best? Join us for virtual 1:1 sessions tailored just for you. You deserve to move, feel good, and take on pregnancy with confidence.

Stay hydrated, stay strong, and remember—you’ve got this!

Ah, morning sickness… that not-so-glamorous part of pregnancy that makes you question whether your stomach is plotting against you. We’ve all been there—waking up and instantly feeling like you’ve been hit by a wave of nausea. Not the ideal way to start your day, right?

But don’t worry, mama, we've got your back! At ABC Fit Collective, we believe that feeling great during pregnancy is totally possible. While you can’t totally escape the changes your body is going through, there are simple, fun and effective ways to ease the morning sickness struggle and get back to feeling like your awesome self.

So, grab that water bottle, kick your feet up, and check out these five super easy (and surprisingly effective) ways to combat morning sickness.