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Feet & Pelvic Floor/ Diastasis Healing! The feet set the tone for the rest of the body! They are our foundation! Toes lift when you do a squat? = Loss of core & pelvic floor engagement ...back muscles become over active, low back pain...actually do a squat and feel your back with your hand notice how much more tense it gets if you lift your toes. Notice how much easier it is to engage your abdominals when you press your big toe into the ground. Feet collapse or go flat= knees cave in, femur internally rotates in hip socket, dumps pelvis forward, low back arches(back muscles over active), PF & Core Muscles Turn off, belly sticks out=pressure on Diastasis Feet turn out= weight on outsides of feet, knee turn out, gait is a waddle, femur externally rotating in hip socket, weak glutes, clenched/tucked booty(shoots pressure straight out of pelvic floor during a cough or sneeze), belly pooches out (pressure out on Diastasis), head in forward posture It’s all connected! Fix those feet! #csectionrecovery #csectionmama #csectionfitness #csectionmom #diastasisrectirepair #diastasisrectirecovery #pelvicfloorexercises #movewithtruelo e #postpartumposture #morethanamother #momfitness #momworkout #footstrengthening #diastasis #diastasisabdominal #diastasisrectiworkout #footarch #postpartumbody #postpartumfitness #pelvicfloorhealth #pelvicfloormuscles #archstrength #footstrength

Kettlebell Total Body Workout! ⭐️These are all DR and Pregnancy safe depending on your current core strength. I always advise to be on the look out for doming, coning, tenting or sinking of the midline. Feel your DR during different exercises. Sit down during the overhead exercises! 🍑🍑🍑 Lots of core and Glutes in this workout! Our Bootys can give us a pretty good idea about what our pelvic floor is doing. Strong Glutes = Strong Pelvic Floor Flat Booty = Probably Pelvic Dysfunction (incontinence, tightness, weakness) ⭐️Here are few of my favorite kettlebell exercises. I use my Conscious Core Breathing to fire up the Deep Core Muscles, the Transverse Abdominals! everything is a #core workout with the right breathing! Exhale-lift Pelvic Floor, wrap and engaged core muscles from bottom to top, ribs come down and exhale long!! In the nose and out the mouth! Try this out! Let me know what you think! —————————————————— ❌❌❌ Also! My 6 week workout guides are 30% right now with the code 30off at checkout! Link is in my bio! If you want more coaching and cueing, try me programs out on Playbook for 7 days free!! Link is also in my bio! REMEMBER check for doming or coning always! And check with your Dr before starting an exercise program postpartum. ▪️Inhale-relax ▪️exhale- Lift Pelvic Floor and from bottom to top the TVA and knit ribs! Contract and execute exercise 💕 #csectionrecovery #csectionmama #csectionfitness #csectionmom #diastasisrectirepair #diastasisrectirecovery #pelvicfloorexercises #gluteworkout #mombutt #flatbooty #momfitness #momworkout #bootyworkout #diastasis #diastasisabdominal #diastasisrectiworkout #heartbottomsyndrome #postpartumbody #postpartumfitness #pelvicfloorhealth #pelvicfloormuscles #glutemax

⭐️Workout with me on the @playbook_app ⭐️ Subscriptions as low at under $9 a month! Get access to all my programs! CONSCIOUS CORE, Bodyweight, Mobility, Tutorials and my FEED of weekly workouts that are always changing! All workouts and programs are focused around healing core function and pelvic floor function and over strength and mobility for Mamas! Let me know if you have any questions! Available for ISO and Android. 7 day free trial! Check out the link in my bio to sign up with me! You also get access to other workouts and yoga flows!! It’s a win win! Just remember to choose me as your trainer 💗 Pretty please 💕✨ #csectionrecovery #csectionmama #csectionfitness #csectionmom #diastasisrectirepair #diastasisrectirecovery #pelvicfloorexercises #gluteworkout #mombutt #fitmama #momfitness #momworkout #bootyworkout #diastasis #diastasisabdominal #diastasisrectiworkout #postpartumworkout #postpartumbody #postpartumfitness #pelvicfloorhealth #pelvicfloormuscles #playbook #playbookapp #playbooktrainer

⭐️⭐️Adductors (Inner Thighs) for Pelvic Floor Strength⭐️⭐️ Umm hi! Let’s get introduced to our inner thigh muscles, the mega important, ADDUCTORS! These muscles are not super famous like the Glutes or Quads or Pecs but....they do play a huge role in your pelvic floor health, hip stability and overall mobility and ability to do daily tasks! Your adductors attach in the pelvis and at the femur. ⭐️Ever notice when you go to sneeze or cough especially more than once that you cross your legs so you don’t pee your pants? Uh hi, it’s because you are using your adductors to help gain some control and stability because your pelvic floor muscles aren’t being recruited or maybe because you are bearing down on your pelvic floor. Any whooo! It’s super important to have these, often over looked muscles, able to be recruited in a conscious, isolated fashion. Let’s turn them ON! Try these moves and let me know if you can get them firing! #innerthighworkout #innerthigh #innerthighs #innerthighsworkout #adductors #adductorstrength #pelvicfloorexercises #pelvicfloorphysicaltherapy #pelvicfloor #diastasisrecti #diastasisrectiexercises #postpartumfitness #postpartumfitnessjourney #postpartum #postpartumworkout #fitmom #fitmama #momworkout #momworkouts

✨Working through some✨ #consciouscorebreathing and #squats 😉😉 She loves doing her deep breathing around the house throughout the day. #monkeyseemonkeydo ✨✨✨This weekend was long. Rad had another high fever, and dealt with teething but we broke the fever yesterday. Cutting back on #breastfeeding kind of took 10 steps back this weekend but that’s ok. Any tips from #sahm mama’s about weaning? She doesn’t get why I tell her no and it’s been quite the fight. #sahmlife #sahmproblems #sahmomlife #breastfeedingweaning

Glutes and Deep Core! Our Glutes aka our bootys can give us a pretty good idea about what our pelvic floor is doing. Strong Glutes = Strong Pelvic Floor Flat Booty = Probably Pelvic Dysfunction (incontinence, tightness, weakness) ⭐️Here are few of my favorite lower body exercises. I use my Conscious Core Breathing to fire up the Deep Core Muscles, the Transverse Abdominals! everything is a #core workout with the right breathing! Exhale-lift Pelvic Floor, wrap and engaged core muscles from bottom to top, ribs come down and exhale long!! In the nose and out the mouth! Try this out! Let me know what you think! —————————————————— ❌❌❌ Also! My 6 week workout guides are 30% right now with the code 30off at checkout! Link is in my bio! If you want more coaching and cueing, try me programs out on Playbook for 7 days free!! Link is also in my bio! REMEMBER check for doming or coning always! And check with your Dr before starting an exercise program postpartum. ▪️Inhale-relax ▪️exhale- Lift Pelvic Floor and from bottom to top the TVA and knit ribs! Contract and execute exercise 💕 #csectionrecovery #csectionmama #csectionfitness #csectionmom #diastasisrectirepair #diastasisrectirecovery #pelvicfloorexercises #gluteworkout #mombutt #flatbooty #momfitness #momworkout #bootyworkout #diastasis #diastasisabdominal #diastasisrectiworkout #heartbottomsyndrome #postpartumbody #postpartumfitness #pelvicfloorhealth #pelvicfloormuscles #glutemax

How is it that the same body that grew a human, that belly that we rubbed all day long, that belly we showed off in tight clothes, that belly..we let other people touch and rub..overnight becomes a body and a belly we are ashamed of. We hide. We pick apart in the mirror. We do anything possible to get it back to “before”. Pregnancy and postpartum and self image and self love are deep, delicate, sometimes difficult, debilitating, rage full concepts to try to get a handle on especially while trying to keep a small helpless human alive and heal physically...well and mentally, your most vulnerable parts at the same time. ⭐️They are concepts that maybe get easier to grasp as we get older. At least that’s how it’s going for me. I was so self conscious of my body and how it looked before having my baby. Almost like, I should look a certain way because I haven’t yet had a baby..? So Sad to think about now. ⭐️⭐️ So Don’t believe everything you see, angles are everything. even the fitness influencers on this app have the same angles that you are trying to stay out of too. We all get squishy when we sit down or hunch over, stretch marks and loose skin and not having your “body back” are sometimes a part of the story but they are such a small part of who you are! You are more than a number on a scale, more than a pant size, more than a stretch mark or a bunch. Literally by butt is covered, but you know what...I love that girl I created and I’d take it all and double it for her. You can still be strong, you can still workout, you can still do things that are just for you. Your body might not ever be the same again, but neither will your free time, or leaving the house without being planned around a nap schedule or eating a meal without having to heat it up 4 times before you get to finish, or your ability to be so exhausted/frustrated/skin crawling annoyed but still so very much in love with that little person you grew. You deserve to love yourself. You deserve to have a body you are confident in. Your kids deserve to see that. The results and feeling you want, might just be on the other side of the work you are avoiding! Get Moving. #movewithtruelove #moveyourbody

We need internal rotation of our hips to walk, run, squat, and play with our kids! Internal Rotation is the inward rotation of the thigh in the hip socket When mamas have an anterior pelvic tilt, our feet tend to collapse flat and knee turn inward. When the femur is sitting in an internal rotation predisposition and being shoved forward in the hip socket due to the “postpartum” posture of having our hips infront of our body, creating hip impingement (rubbing and pain in the hips, for instance if you have pain sitting in a “W” position on the ground kneeling, but sitting inside of your lower legs and feet out to the sides)we lose the ability to internally rotate for activity because our femur is already there and causes the impingement. So we need to strengthen the foot arches, and Glutes to pull us out of the anterior pelvic tilt and then work on active internal rotation exercises. Muscles that need to be strengthened for internal rotation. Are Glute Med and Min (Upper Booty), TFL, Adductors and Top of your Quad. I have many posts on Glute exercises so here are some internal rotation exercises. ✨💗 #diastasisrectirepair #diastasisrectirecovery #pelvicfloorexercises #gluteworkout #mombutt #flatbooty #momfitness #momworkout #bootyworkout #diastasis #diastasisabdominal #diastasisrectiworkout #heartbottomsyndrome #postpartumbody #postpartumfitness #pelvicfloorhealth #pelvicfloormuscles #glutemax #hipinternalrotation #hipmobility #internalrotation

I can’t be the only guilty one here 💁🏼‍♀️💕✨ Also, always iced because then I don’t need to microwave It 2353 times before I finish it. 😭😂#momlife Some things just deserve a “yes” ☕️ #weneedaicedcoffeeemoji #coffee #icedcoffeelover #mama

You Guys wanted Booty and Core!! So here’s your workout for the day 8 exercises for glutes and abs! For mamas especially, we need a strong & functional & balanced beeehind!! 🍑 Why? Because our glutes are basically part of our pelvic floor and core system. They need to be strong during lifting kids, car seats, the entire grocery shopping trip hanging on one arm and a kid In the other and then walking up the stairs of the front porch. How do I know? Because this is me. Every time I go to get groceries. I get it all in one arm and Bug in the other and then truck it up the steps. You need strong glutes for that!! We are working the #glutemedius and max and of course the deep core muscles! Because everything is a #core workout with the right breathing! Exhale-lift Pelvic Floor, wrap and engaged core muscles from bottom to top, ribs come down and exhale long!! In the nose and out the mouth! Try this out! Let me know what you think! —————————————————— ❌❌❌ Also! My 6 week workout guides are 30% right now with the code 30off at checkout! Link is in my bio! If you want more coaching and cueing, try me programs out on Playbook for 7 days free!! Link is also in my bio! REMEMBER check for doming or coning always! And check with your Dr before starting an exercise program postpartum. ▪️Inhale-relax ▪️exhale- Lift Pelvic Floor and from bottom to top the TVA and knit ribs! Contract and execute exercise 💕 #csectionrecovery #csectionmama #csectionfitness #csectionmom #csectionmoms #diastasisrectirepair #diastasisrectirecovery #pelvicfloorexercises #gluteworkout #mombutt #flatbooty #momfitness #momworkout #bootyworkout #diastasis #diastasisabdominal #diastasisrectiworkout #heartbottomsyndrome #postpartumbody #postpartumfitness #pelvicfloorhealth #pelvicfloormuscles #glutemax

✨Let’s talk about posture!💕Carrying a big belly pregnant, then breastfeeding like 22 hours a day lol, carrying infants, toddlers, bending over to pick them up, put them down, carrying car seats, texting, driving...all this can lead to horrible posture in mamas. We can try to remember but let’s be honest, it’s probably the last thing on our “list” and slowly it completely slips our mind. It’s important to work on your posture throughout the day to reduce back pain, hip pain, knee, ankle and foot pain. Making these following changes will help reduce that and led to better posture, a stronger core, better breathing alignment and even help reduce the pooch. You could just be standing terribly and it could be causing your core to be stretching and pooching out! HERE WE GO✨ ✨FEET HIP DISTANCE APART-pointing straight ahead ✨KNEES FACING FORWARD-not turning inward-this causes your feet to fall in and go flat ✨HIPS IN LINE WITH ANKLES-Bring hips backwards ✨NEUTRAL PELVIS-don’t tuck the butt or stick it out, find the neutral place. Neutral will feel awkward but notice if your back pain goes away, also the belly pooch reduces 😉 ✨RIBS DOWN! No flared ribs. We are constantly told to keep our chest up and shoulders back but....this can put extra stress on the linea alba(it’s connected to those ribs)so remember to keep them down always! ✨SHOULDERS ARE SOFT AND NEUTRAL-not pulled all the way back, not rounded forward ✨CHIN/HEAD- pull it back inline with your spine. Texting, driving, breastfeeding your chin tends to jut out in front to help balance. Pull it back! Doing these adjustments will vhelp keep your diaphragm over your core and core over your pelvic floor for optimal core breathing and function. Leading to better strength for all 3. Helping to not to add stress to the linea alba or anywhere in the core or pelvic floor. Just one more thing to add to your tool belt! I hope this helps! @fit_moms_of_ig #posturecorrection #posture #postureexercises #correctposture #postpartumbody #momposture #mamaposture #diastasisrecti #fixyourposture #posturematters

⭐️Strong Mama Workout! Shoulders and Glutes and of course Core!!⭐️ If you want workouts like these with cueing, get the full coaching through every exercise in the Move With Truelove App on PlayBook! Available for Apple and Android! Get one Week Free at the link in my bio! Get all my programs for as low as under $9 a month! REMEMBER check for doming or coning always! And check with your Dr before starting an exercise program postpartum. ▪️Inhale-relax ▪️exhale- Lift Pelvic Floor and from bottom to top the TVA and knit ribs! Contract and execute exercise 💕 #csectionrecovery #csectionmama #csectionfitness #csectionmom #csectionmoms #diastasisrectirepair #diastasisrectirecovery #pelvicfloorexercises #gluteworkout #mombutt #flatbooty #momfitness #momworkout #bootyworkout #diastasis #diastasisabdominal #diastasisrectiworkout #heartbottomsyndrome #postpartumbody #postpartumfitness #pelvicfloorhealth #pelvicfloormuscles #transverseabdominis #shoulderworkout #homeworkout #postpartumjourney #strongmama #mamaworkouts #deepcoremuscles #posturecorrection

This girl is literally the wind beneath my wings. Everything that I’ve become since she was born has been because of her. She has propelled everything forward for me, my passion, purpose, growth. I see my true potential now more than ever, maybe because I see hers in it’s full entirety. The possibilities I see her for are endless. So why not me too. 💕 She has propelled everything in our family forward as well. She challenges me, that’s for sure. I’m so grateful for my life with her and her daddy. 💗✨⚡️#thisismotherhood #motherhood #momlife #fitmom #fitmama #mamafitness

Stoked about getting to try out this hand held cold laser therapy massager from @iaso.us (ad) This thing has made the rounds in our house already. I love using it on the bottoms of my feet and my low back! Hubby loves it on his upper back and neck. You can use it anywhere on your body besides your face. The Wellscare device utilizes light therapy massage (LTM) technology. Light Therapy has been researched for more than 100 years – showing it is something you can trust, and there have been numerous studies and papers written on this subject. Light therapy increases blood flow to the area and improved blood circulation is considered one of laser therapy's greatest contributions to pain relief. ((IASO)) uses low level laser therapy and cold laser treatment to relieve pain areas and for helping you to deal with chronic pain management successfully. Cold laser therapy is one of the most innovative and latest technologies to enter the market which offers the best treatment for back pain. It is a low intensity laser therapy and stimulates healing of the body tissues. It is called as ‘cold’ laser technology as it utilizes low level of lights that do not heat the body tissue or cause any damage. It is also known as low level laser therapy or red light pain relief therapy. Chiropractors, physiotherapists, sports and medical professionals utilize this therapy for the following health conditions: ✨Chronic back pain ✨Joint pain relief ✨Neck pain treatment ✨Back pain treatment ✨Shoulder pain treatment ✨Chronic pain treatment ✨Chronic pain management ✨Sciatica pain relief ✨Lower back pain remedies If you want more info check out @iaso.us you can buy multiple packs and get sticky patches to stick the massager anywhere on yourself. #coldlasertherapy #coldlaser #coldlasertherapytreatment #redlighttherapy #redlighttherapybenefits #rehab

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Pelvic Neutral // How to Find Yours
Diastasis // What is it // Self Check // Info
Working Out During Pregnancy // My Thoughts
Intention & Goal Setting // Tips & Sharing My Own
Flat Booty after Baby? aka Mom Butt! My 11 Glute Exercises to ditch Mom Butt

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