Core Health

Best Postpartum Girdles

Best Postpartum Girdles

If you are in a hurry and just want our top pick for best postpartum girdle, we recommend the SRC Recovery Shorts. After I delivered my babies, my core was a limp noodle.    It makes sense. As your baby grows, your abdominal muscles separate and weaken.    Once the...

C-Section Scar Massage For Core Healing

C-Section Scar Massage For Core Healing

Is there anything specific that c-section mamas should do to heal their post-baby core & diastasis?  This is one of the most common questions I receive.  In general, the principles of healing your body from a C-section birth and a vaginal birth are very...

The Mindset That Prevents Postpartum Healing

The Mindset That Prevents Postpartum Healing

Today, I’m sharing a mindset that prevents women from healing their cores and pelvic floors.   It's not a physical thing. It is a mental thing.   Many women struggle to go slow after they've had a baby.   What does that look like in women?   It shows up as the belief...

Belly Binders For Core Healing: Who Needs One & Who Doesn’t?

Belly Binders For Core Healing: Who Needs One & Who Doesn’t?

Today I want to talk about belly binding and abdominal splints. An abdominal splint is a piece of elastic that you wrap around your belly to support your core. This is a contentious topic in the world of core healing. There are some practitioners who say absolutely...

Sitting Techniques For Optimal Core & Hip Health

Sitting Techniques For Optimal Core & Hip Health

I get a lot of questions about how to sit properly without putting pressure on your core or diastasis, or making your hips feel worse. So today I want to share how to sit for optimum core & hip health.  Optimal sitting comes down to maintaining proper...

Myofascial Release and Abdominal Massage for Diastasis Recti

Myofascial Release and Abdominal Massage for Diastasis Recti

This post is for anyone who feels like she is doing everything right for her core, but can’t seem to get rid of her diastasis (abdominal separation).  What do I mean when I say doing everything right? There are some key principles you should be working on to help...

3 Ways To Strengthen An Underactive Pelvic Floor

3 Ways To Strengthen An Underactive Pelvic Floor

When you have an underactive pelvic floor, the goal is to strengthen and balance the muscles of that area.  (If you’re asking…how do I know if my pelvic floor is underactive? Head over to this post for our guide. If your symptoms sound more like an overactive...

4 Ways To Release An Overactive Pelvic Floor

4 Ways To Release An Overactive Pelvic Floor

If your pelvic floor is overactive, your goal is to find ways to release and relax those muscles.  (If you're asking...how do I know if my pelvic floor is overactive? Head over to this post for our guide.)  In an overactive pelvic floor, the muscles are chronically...

Postpartum Issues You Are Tolerating (That You Don’t Need To!)

Postpartum Issues You Are Tolerating (That You Don’t Need To!)

So many painful and uncomfortable postpartum body issues are considered normal.  They are chronic issues. And society tells women they are  a normal part of “becoming a mom.” Well I call BS.  There is a difference between issues that are common, meaning many women...

Walking Alignment Tips For A Strong Core

Walking Alignment Tips For A Strong Core

  If you’ve suffered from pelvic floor issues or a lack of core strength, you may have already ditched your 3-mile run. But you shouldn’t give up on lacing up your shoes and getting out the door. Instead of running, try walking. Walking your former running route...

Postpartum Crunches: When and How To Do Them Safely

Postpartum Crunches: When and How To Do Them Safely

If you’ve done any research on postpartum core strength or diastasis recti, you’ve likely seen conflicting information on crunches.  “Never do them again!” “They are the only/best way to heal your core!” Confusing, no?  Well, like most things in life, the...

3 Simple Post-Baby Core Strengthening Exercises

3 Simple Post-Baby Core Strengthening Exercises

Post-baby core-strengthening exercise need to be easy and approachable. Below, I list three of my favorite, easy, post-baby core strengthening moves. BONUS! the first two can be done immediately after your baby is born (as soon as you feel ready). These moves target...

Core-Safe Baby Carrying

Core-Safe Baby Carrying

One key to healing your core after pregnancy is your alignment. I often discuss how three key alignment changes (hips over heels, neutral pelvis, and neutral ribs) minimize intra-abdominal pressure and turn on the deep core muscles. But for many new moms, a common...

How To Ease Into Fitness After Birth

How To Ease Into Fitness After Birth

  I often get questions about how to jump back into physical activity after having a baby. Postpartum women want to know: where do I start? Today, I lay out when to start, what to avoid, and what postpartum milestones matter. Read below or watch the video! First...

12 Days of Core Strength

12 Days of Core Strength

I recently hosted 12 Days of Core Strength on the brb Yoga Facebook Page. (P.S. If you aren’t following me over there, you should! I go live regularly with new tips). Each day is a super simple, super practical change you can make in your day-to-day life to improve...

How to “Fix” Your Body After Pregnancy

How to “Fix” Your Body After Pregnancy

A postpartum body has a lot going on. A weak core and pelvic floor creates a whole host of compensations in other parts of the body...weak glutes, tight hips, and a tight back, to name a few. (If you haven’t already, you might want to check out last week’s post on...

To The New Mom Who’s Worried About Diastasis Recti

To The New Mom Who’s Worried About Diastasis Recti

My friend, Veronica, recently asked: "Now that I'm 7 weeks postpartum I’m wondering how I would tell if I had Diastasis Recti. Do you have a blog post on how to tell?" I’ve been meaning to write a “How to Test for DR” post forever, but this question got me thinking…...

To Plank Or Not To Plank? That Is The Question

To Plank Or Not To Plank? That Is The Question

“When can I do plank again?” If I had a nickel for every time I’ve heard this question… I tell my clients to stop practicing certain yoga poses while strengthening their core and closing their diastasis-big backbends, deep twists, and traditional core strengtheners...

3 Little Known Tips To Heal Your Core With Yoga

3 Little Known Tips To Heal Your Core With Yoga

“Dia-what?” One of the top yoga instructors in my city said this after I told her about the Heal Your Core With Yoga program. She trains hundreds of new yoga teachers each year. And she’s never heard of diastasis recti. I’m not surprised. Diastasis Recti, a separation...