Booty Sprout Unboxing and Discount Code

HI Mama! I am sharing a super awesome piece of equipment I love! This is not an affiliate link! I just requested discount code for followers to use! Watch and enjoy!

I am in love with the bootysprout! I am going to show you an unboxing, how the bootysprout breaks down and share my discount code with you!

When you purchase a bootysprout you will get either a black or white piece of equipment, 3 (45lbs bands), and a band foam cover for your hips. You can also purchase additional bands to increase the weight you are thrusting! It has been tested up to 400lbs safely! And has been tested to up to 1000lbs!


Flat Booty after Baby? aka Mom Butt! My 11 Glute Exercises to ditch Mom Butt

Do you have a Flat booty or “mom butt” after having your baby!? Don’t worry, you aren’t alone! This happens so often to new moms post delivery or c-section and most have no idea why! This is usually due to a weak pelvic floor or core dysfunction.  You may not have thought of your booty workout as the key to a strong core but it is! Strong pelvic floor and core is made possible by a Great Booty!

I am sharing 11 Great Glute exercises to help you build a strong booty, help heal your pelvic floor and your Diastasis Recti. You might not think of your glutes as a contributing factor to your pelvic floor or your DR. But you can think of your glutes as an extension of your pelvic floor. When the pelvic floor is weakened during pregnancy or diastases recti has occurred due to pregnancy, those areas are weak and may have trouble maintaining stability and regulating core pressure. So the glutes show up to the party and try to maintain stability for your pelvic organs and abdominals and you’ll end up with a pooch In the low belly, flat booty and a little wedgie

at the bottom of it! You, sweet new mama, are probably a glute clencher…clenching when you are leaned over loading the dishwasher, or changing the baby.  That constant low lying tension in the glutes can lead to glute weakness and can lead to worse core and pelvic floor dysfunction. We know that constant low lying tension is bad, think of constantly clenching your jaw, what that does to your neck muscles and it can even give you headaches.  DON’T give your pelvic floor a headache! Its been through enough already! Even if you’ve never had a baby before, a weak pelvic floor and core muscles can lead to the tucking of the pelvis, head forward posture, rounded shoulders and overall poor breathing mechanics.

You will be able to notice this in people, yes looking at peoples butts lol, when they have a little wedgie at the bottom of their glutes, a bigger over developed top region of their glutes (glute medius), and a pooch in the front.  This all usually couples with rounded shoulders and forward head posture.  You can usually bet on this because what one end of the spine is doing, the other end will follow to try to balance out the weight. Image result for heart bottom syndrome"

Paul Chek from the CHEK institute says the following about functional glutes and core unit in comparison to not functional one, “If the inner unit that is composed of the transversus abdominis, diaphragm, multifidus and pelvic floor is not working properly to segmentally stabilize the core, other muscles (glutes, hamstrings, etc) will have to take over to do its job. This now turns the gluteus maximus that is two-thirds fast twitch muscles fibers and one-third slow twitch muscle fibers into a stabilizer muscle instead of a mover muscle. This is what Paul Chek refers to as “Heart Bottom Syndrome.” A functional butt should look like an upside-down heart with flat lower abdominals, while a dysfunctional butt will look like a right side up heart with distended lower abdominals.”

SO my final words are to release the glutes! Set reminders in your phone for throughout the day to squeeze your glutes together really hard and then release and leave them there.

Watch the video for 11 glutes Exercises to build a strong booty! Remember that ANY exercise can be DR unsafe, depending on where you are in your core healing journey and how your ENTIRE core unit is working with exercise and breath.
As with all these moves the BREATH is the most important thing. 💗Inhale-release Pelvic Floor (think of a flower opening), belly gently rises with air, air moves into your back, ribs and low belly. 💗Exhale- in this order, contract/lift pelvic floor (flower closes, the 3openings are closing), and then contract lower abdominals slowly working your way up to knitting your ribs together, if you Hiss or make noise as your exhale this helps engage the TVA, your deepest core muscles. 💗Eccentric movement is the inhale and concentric is the exhale. Or just think of exhaling on the hardest part of the move.

I hope you babes found this useful!



Heart Bottom Syndrome aka Flat Booty After Baby

Hey Mamas! I am talking about the infamous Flat Booty that just seems to happen out of no where postpartum! It happened to me and I had no idea what the heck was going on! Well after some research, I have got some answers about why it happens, what is actually happening and I’ve even got a video with some exercises to release those tense, clenched under cheeks!!

OK guys I’m here talking about heart bottom syndrome, the term was coined by Paul Chek with the C.H.E.K. Institute. Basically what you’re dealing with when you have heart bottom syndrome is due to a week pelvic floor and overall poor core unit including the transverse of abdominals, multifidus aka low back muscles, pelvic floor and diaphragm, This forces your Glute Max muscles to clinch at the bottom of your cheeks pulling those muscles closed and tight beneath you. You are then clenching to hold in your pelvic organs from falling through the pelvis. This is usually the job of the pelvic floor.  The pelvic floor acts as a sling or a hammock to hold in your organs from falling through the Pelvis. During and after pregnancy there has been a lot of pressure on the pelvic floor and without strengthening exercises, good core engagement and breath awareness, this can lead to the weakening of that pelvic floor as well as entire core unit. As a result you end up with a heart bottom, a clinched syndrome at the bottom of your cheeks and an overdeveloped top region of your Glute Med muscles. The glute muscles are now trying to stabilize the core unit as well as keeping you moving forward, standing up out of a chair and squatting down to pick up your children. This can happen to women and men regardless of being pregnant or not and you’ll probably notice it out in public when you see people tucking their pelvis, having a little wedgy at the bottom and an overdeveloped top or squared off hip region. I have done some release exercises in this video to help release the tension in the clenched glutes! Along with these release exercises you should also be working on proper core engagement, strengthening exercises and diaphragmatic breathing to combat the clenched booty!  Please leave questions in the comments! I also have many more videos on my instagram @movewithtruelove .  Notice to the right of this post, my instagram feed is always updating with new info for you!  If you would like to get a jumpstart on your fitness journey, head to my Ebooks Tab and get my 6 week bodyweight guide for 15$ with the code STARTTODAY at checkout!

As always, I want to say, I am not a doctor and you should always consult yours before starting any exercises or plans! As well as your Physio or PT!

XOXO Babes!!