Coning vs. Doming: Understanding the Difference and How to Improve Your Core Activation
Table of Contents If you have ever noticed your abdomen changing shape during pregnancy, postpartum exercise, or core training, you may have heard the terms coning and doming used to describe what you are seeing. Although these two terms are sometimes used interchangeably, they actually describe different things happening within the abdominal wall. Coning is […]
25 Min Advanced Pelvic Mobility Workout
Pelvic mobility plays an important role in how we move, exercise, walk, run, and manage pressure throughout our bodies. When the pelvis can move and rotate effectively, it can better coordinate with the hips, feet, rib cage, and pelvic floor. This advanced standing pelvic mobility workout combines mobility exercises with strength training to help you […]
24 Min Pelvic Floor and Core Reconnection Workout
Reconnect with your core, strengthen your pelvic floor, and improve your ability to coordinate your breathing with movement through this 24-minute pelvic floor and core workout. This session combines hamstring strengthening, inner thigh activation, thoracic rotation, glute strengthening, and pelvic control to help you build a stronger foundation for everyday movement and an active lifestyle. […]
20 Minute Pelvic Floor Balancing Workout: 4 Exercises to Improve Pelvic Mobility and Strength
Your pelvis plays an important role in how your pelvic floor functions. When the muscles, joints, and surrounding tissues can move and respond to changes in position, your body is better equipped to manage movement, pressure, and everyday activities. But what happens when one side of your pelvis feels tighter than the other? What if […]
13 Min Pelvic Mobility Workout for Pregnancy & Postpartum
Your pelvis and hips play a major role in how you walk, run, exercise, and move throughout your day. They also influence how your pelvic floor works with the rest of your body. When we think about pelvic floor exercises, we often think of Kegels, deep squats, or isolated contractions. While these exercises can have […]
20 Min Pelvic Floor Release Workout for Pregnancy & Postpartum Recovery
Your pelvic floor does much more than support your pelvic organs. It works with your diaphragm, ribcage, abdominal muscles, and pelvis to manage pressure, support movement, and help you breathe. When we think about pelvic floor exercises, we often focus on strengthening or contracting these muscles. But learning how to relax and lengthen the pelvic […]
Pressure Management and Lifting: How to Reduce Pelvic Floor Symptoms During Strength Training
Strength training can be an incredibly valuable part of maintaining fitness, building strength, and supporting your body through pregnancy and postpartum. But for some people, certain lifts—especially squats, overhead presses, and deadlifts—can bring on pelvic floor symptoms such as heaviness or pressure. If this sounds familiar, it doesn’t necessarily mean that you need to stop […]
Postpartum Return to Lifting: A Step-by-Step Deadlift Progression
Returning to strength training after having a baby can be incredibly rewarding, but getting back to the movements you loved before pregnancy often takes more patience than expected. One movement that many postpartum athletes are eager to return to is the barbell deadlift. Deadlifting is an excellent full-body strength exercise, but it also requires coordinated […]
Training for a 100-Mile Ultramarathon: My Strength and Running Workout for Building Durability
I signed up for a 100-mile ultramarathon. Yes, you read that correctly: 100 miles. The plan is to tackle the race next March, hopefully with a support team alongside me. It is a pretty huge goal, especially considering that I am a mom of four, have been out of the racing world for about a […]
Postpartum Return to Squatting: A Step-by-Step Progression Back to the Barbell Back Squat
Returning to strength training after having a baby can feel exciting, but it can also come with a lot of questions. When can you start squatting again? How much weight should you use? Should you start with bodyweight squats, a box squat, or jump right back into the barbell? The answer isn’t necessarily the same […]
The History of Birth: How We Got From Home Birth to Modern Maternity Care
Birth looks very different today than it did a few hundred years ago. Depending on where and when you were born, your experience of pregnancy and birth could have ranged from giving birth at home surrounded by other women in your community to being alone in a hospital bed, heavily sedated, unable to move, and […]
Posterior Pelvic Floor Release Exercises for Constipation, Tailbone Pain, and SI Joint Pain
If you’ve been dealing with constipation, tailbone pain, deep glute discomfort, or nagging SI joint pain, you may have been told to strengthen your pelvic floor. While strengthening certainly has its place, it’s only one piece of the puzzle. Sometimes, the issue isn’t weakness—it’s excessive tension. When the muscles of the posterior (back) portion of […]