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Spoiler alert: your hips aren’t usually the problem. The low ab hip click: It is mega common. And while alarming, know that it isn’t effing anything up. But here is what it does signal: 🫣Your hip flexors are trying to do the job of the deep core. This can cause compression. Snapping hip syndrome usually happens when a tendon slides over a bony part of the hip, most commonly the iliopsoas in the front or the IT band on the outside. It’s often related to muscle imbalances, tight hip flexors/TFL, or weak glutes and pelvic stabilizers that change how the hip moves. When your ribs flare and your pelvis, tips forward, your hip flexors yank your leg down, which can cause that popping or clicking feeling in the front of your hips. ✅Next time you’re trying core exercises like leg lowers, marches, or dead bugs (common diastasis recti rehab exercises), try this trick. 1️⃣Bring ribs down 2️⃣Tuck your pelvis a little posteriorly (you still want a small arch under your low back, just not a huge one like you probably have) 3️⃣exhale audibly as you lower your leg See if that helps. It also might be that you just aren’t quite ready for the variation of core work you are doing. Instead of leg lowers, try heel taps or marches. Instead of doing a full dead bug, try keeping your elbows and knees bent. Curious how many of you have (or had) snapping hip? With deep core work, you’ll notice it less and less! #lowabs #deepcore #diastasisrecti
28.0M
675K
1.53K
6mo ago
getmomstrong
Spoiler alert: your hips aren’t usually the problem. The low ab hip click: It is mega common. And while alarming, know that it isn’t effing anything up. But here is what it does signal: 🫣Your hip flexors are trying to do the job of the deep core. This can cause compression. Snapping hip syndrome usually happens when a tendon slides over a bony part of the hip, most commonly the iliopsoas in the front or the IT band on the outside. It’s often related to muscle imbalances, tight hip flexors/TFL, or weak glutes and pelvic stabilizers that change how the hip moves. When your ribs flare and your pelvis, tips forward, your hip flexors yank your leg down, which can cause that popping or clicking feeling in the front of your hips. ✅Next time you’re trying core exercises like leg lowers, marches, or dead bugs (common diastasis recti rehab exercises), try this trick. 1️⃣Bring ribs down 2️⃣Tuck your pelvis a little posteriorly (you still want a small arch under your low back, just not a huge one like you probably have) 3️⃣exhale audibly as you lower your leg See if that helps. It also might be that you just aren’t quite ready for the variation of core work you are doing. Instead of leg lowers, try heel taps or marches. Instead of doing a full dead bug, try keeping your elbows and knees bent. Curious how many of you have (or had) snapping hip? With deep core work, you’ll notice it less and less! #lowabs #deepcore #diastasisrecti
Save your low back when weightlifting! Less “dog pooping in the yard” and more “spreading the sunshine”. ❌💩🐶 when you tuck your butt under, it takes the exercise out of the intentended muscle and makes your low back the main compensator. But eventually your low back gets mad, because she is sick of doing all the work during your mom workouts. 🔦✅So think about your poop chute as a flashlight. You don’t want to hide your light. This means releasing your clenched cheeks and finding neutral spine. ⚠️Does this mean going to the opposite extreme and arching your low back?! NOOOOO! Our low back has a slight natural curve at the back. We want to maintain this natural curvature, unclench those butt cheeks and lengthen our booty. 💛Remember the golden rule: long cheeks=strong cheeks. So stop gripping and start lengthening. I promise you that your back will feel 1,000x better. #lowbackpain #momswholift
7.91M
253K
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3mo ago
getmomstrong
Save your low back when weightlifting! Less “dog pooping in the yard” and more “spreading the sunshine”. ❌💩🐶 when you tuck your butt under, it takes the exercise out of the intentended muscle and makes your low back the main compensator. But eventually your low back gets mad, because she is sick of doing all the work during your mom workouts. 🔦✅So think about your poop chute as a flashlight. You don’t want to hide your light. This means releasing your clenched cheeks and finding neutral spine. ⚠️Does this mean going to the opposite extreme and arching your low back?! NOOOOO! Our low back has a slight natural curve at the back. We want to maintain this natural curvature, unclench those butt cheeks and lengthen our booty. 💛Remember the golden rule: long cheeks=strong cheeks. So stop gripping and start lengthening. I promise you that your back will feel 1,000x better. #lowbackpain #momswholift
You’ve been sucking in for years. That’s why something so primal is now hella hard. ‼️Last day to get 25% of the 6-week Glute Builder Challenge. Comment BUILDER or link in bio. The first thing I teach you before we even pick up a weight is how to properly engage your core and pelvic floor. Boring, but life changing. If you are doing the challenge, go to the Start Here section and start practicing now!! If you don’t know how to properly engage your deep core (especially if you are a mom), then you can do all the core exercises in the world and you’ll never see results. Almost every woman I coach, when asked to inhale….will breathe up into her chest and shoulders instead of down into her body. I blame society, but that’s another post. LEARN HOW TO BREATHE for actual core healing results: 1️⃣ place your hands firmly on each side of your rib cage 2️⃣inhale through your nose and feel that your ribs expand laterally (like an umbrella opening) 3️⃣exhale audibly out your mouth like a weirdo making a HAAAAA or SSSSS sound. 4️⃣as you exhale, think about pulling your belly in toward spine and up toward your heart. Not ready to join the challenge, but want some help? Comment CORE101 and I’ll teach you how to nail core engagement, because I’m a firm believer that every woman must know how to do it. I’ll always give that for free. Ready to give me 6 weeks to make you love exercise (or hate it less), comment BUILDER and let’s do this! #diastasisrecti #pelvicfloor #prolapse
4.46M
29.7K
636
7mo ago
getmomstrong
You’ve been sucking in for years. That’s why something so primal is now hella hard. ‼️Last day to get 25% of the 6-week Glute Builder Challenge. Comment BUILDER or link in bio. The first thing I teach you before we even pick up a weight is how to properly engage your core and pelvic floor. Boring, but life changing. If you are doing the challenge, go to the Start Here section and start practicing now!! If you don’t know how to properly engage your deep core (especially if you are a mom), then you can do all the core exercises in the world and you’ll never see results. Almost every woman I coach, when asked to inhale….will breathe up into her chest and shoulders instead of down into her body. I blame society, but that’s another post. LEARN HOW TO BREATHE for actual core healing results: 1️⃣ place your hands firmly on each side of your rib cage 2️⃣inhale through your nose and feel that your ribs expand laterally (like an umbrella opening) 3️⃣exhale audibly out your mouth like a weirdo making a HAAAAA or SSSSS sound. 4️⃣as you exhale, think about pulling your belly in toward spine and up toward your heart. Not ready to join the challenge, but want some help? Comment CORE101 and I’ll teach you how to nail core engagement, because I’m a firm believer that every woman must know how to do it. I’ll always give that for free. Ready to give me 6 weeks to make you love exercise (or hate it less), comment BUILDER and let’s do this! #diastasisrecti #pelvicfloor #prolapse
Stagger your stance, unclench your booty…save your back! It is super common for moms to have back pain. Why? When our core muscles get “stretched” during pregnancy, they lose tension. The deep core acts like a natural back brace, so when this system is comprised for pregnancy and child birth, we are more likely to compensate with other parts of our body. ❌To give your body stability, you grip your booty under. This is bad for the pelvic floor and it creates so much low back pain. But those little humans (or not so little in some cases) still need to be held, carried, put in and out of their car seat, and hauled through the Target parking lot mid tantrum. Obviously, strengthening your deep core is going to ultimately save your low back and get you to stop butt-gripping. But a general mom life hack: stagger your stance when doing stuff around the house. Think about being a tripod. The more you help distribute weight through your center, the less tax on the low back. And, a staggered stance makes it hard to grip your booty. It also helps the core while you are healing and can lessen prolapse symptoms. BE A TRIPOD! FREE THE CHEEKS! #momlife #backpain #diastasisrecti
3.52M
13.2K
125
6mo ago
getmomstrong
Stagger your stance, unclench your booty…save your back! It is super common for moms to have back pain. Why? When our core muscles get “stretched” during pregnancy, they lose tension. The deep core acts like a natural back brace, so when this system is comprised for pregnancy and child birth, we are more likely to compensate with other parts of our body. ❌To give your body stability, you grip your booty under. This is bad for the pelvic floor and it creates so much low back pain. But those little humans (or not so little in some cases) still need to be held, carried, put in and out of their car seat, and hauled through the Target parking lot mid tantrum. Obviously, strengthening your deep core is going to ultimately save your low back and get you to stop butt-gripping. But a general mom life hack: stagger your stance when doing stuff around the house. Think about being a tripod. The more you help distribute weight through your center, the less tax on the low back. And, a staggered stance makes it hard to grip your booty. It also helps the core while you are healing and can lessen prolapse symptoms. BE A TRIPOD! FREE THE CHEEKS! #momlife #backpain #diastasisrecti
Your glute gains start at your feet. 👣🍑 👉 Your big toe lifts every time you squat or hinge?! I KNOW you are missing out on gains and your low back is being a little betch. It isn’t her fault though! When the big toe loses contact with the ground, you lose part of your “tripod foot”—the stable base formed by your heel, the base of your big toe, and the base of your little toe. That small change matters. Without a stable tripod, your body often shifts pressure to the outside of the foot. The hip loses a more efficient position to create force, so your glutes contribute less while other muscles work overtime. But here’s the part hardly anyone talks about… Your feet influence the entire chain above them. A stable foot helps create better hip rotation and a more stable pelvis. A more stable pelvis gives your diaphragm, deep core, and pelvic floor a better foundation to manage pressure during heavy lifts. When your big toe constantly lifts, it’s often a sign that your body is searching for stability somewhere else. That can lead to more gripping through the hips, upper abs, or even the pelvic floor instead of creating pressure through the whole system. The fix?! Yes, you want to shift your weight back a bit when you sit back in a squat or hinge at the hips. But don’t sit “back and down” so far that you lose foot connection. Keep three points of contact with the floor. Think: —Spread your foot like a tripod. —Feel gentle pressure through the ball of your big toe without curling your toes. —Push the floor away through your whole foot. It seems like a tiny detail—but it’s one that can completely change where you feel your squats, hinges, and deadlifts. Go look at those piggies when you lift!! It will tell you a lot! #pelvicfloor #backpain
2.24M
5.69K
208
1mo ago
getmomstrong
Your glute gains start at your feet. 👣🍑 👉 Your big toe lifts every time you squat or hinge?! I KNOW you are missing out on gains and your low back is being a little betch. It isn’t her fault though! When the big toe loses contact with the ground, you lose part of your “tripod foot”—the stable base formed by your heel, the base of your big toe, and the base of your little toe. That small change matters. Without a stable tripod, your body often shifts pressure to the outside of the foot. The hip loses a more efficient position to create force, so your glutes contribute less while other muscles work overtime. But here’s the part hardly anyone talks about… Your feet influence the entire chain above them. A stable foot helps create better hip rotation and a more stable pelvis. A more stable pelvis gives your diaphragm, deep core, and pelvic floor a better foundation to manage pressure during heavy lifts. When your big toe constantly lifts, it’s often a sign that your body is searching for stability somewhere else. That can lead to more gripping through the hips, upper abs, or even the pelvic floor instead of creating pressure through the whole system. The fix?! Yes, you want to shift your weight back a bit when you sit back in a squat or hinge at the hips. But don’t sit “back and down” so far that you lose foot connection. Keep three points of contact with the floor. Think: —Spread your foot like a tripod. —Feel gentle pressure through the ball of your big toe without curling your toes. —Push the floor away through your whole foot. It seems like a tiny detail—but it’s one that can completely change where you feel your squats, hinges, and deadlifts. Go look at those piggies when you lift!! It will tell you a lot! #pelvicfloor #backpain
One of the best gifts I gave my son was a love of exercise. My little boy who had some stanky push ups at age 10 is now 6’1 and just benched 225 the other day. My PR is 160, so ummm…it is safe to say he is stronger than me now. I never forced fitness. I just let him watch and learn. When he was about 14, he got super interested in training with me and now it is our thing. I LOVE our time lifting together. And when people say it goes by in the blink of an eye, they aren’t playing. He is 17 years old and only has one more year before college. And I am unwell. 🙈😭🥹 I love that our @ritfit.sports machine has a smith machine for when we can’t spot each other, but a free bar, too, for when we workout with each other. It is an epic home gym machine. 🤌Code GMS10 saves 10% on any @ritfit.sports equipment. An awesome Christmas present for the whole family. BTW: this is before my surgery. Don’t worry. I’m not lifting this heavy right now. It will be a few months before I painstakingly try to kick his a$$ and fail! #kidswholift #momswholift #momstrong
2.15M
9.36K
233
9mo ago
getmomstrong
One of the best gifts I gave my son was a love of exercise. My little boy who had some stanky push ups at age 10 is now 6’1 and just benched 225 the other day. My PR is 160, so ummm…it is safe to say he is stronger than me now. I never forced fitness. I just let him watch and learn. When he was about 14, he got super interested in training with me and now it is our thing. I LOVE our time lifting together. And when people say it goes by in the blink of an eye, they aren’t playing. He is 17 years old and only has one more year before college. And I am unwell. 🙈😭🥹 I love that our @ritfit.sports machine has a smith machine for when we can’t spot each other, but a free bar, too, for when we workout with each other. It is an epic home gym machine. 🤌Code GMS10 saves 10% on any @ritfit.sports equipment. An awesome Christmas present for the whole family. BTW: this is before my surgery. Don’t worry. I’m not lifting this heavy right now. It will be a few months before I painstakingly try to kick his a$$ and fail! #kidswholift #momswholift #momstrong
Operation LONG GLUTES=STRONG GLUTES You can get your glutes back postpartum! I swear it. I was in the pancake booty club after my twins, too! A tight muscle isn’t a strong muscle! We tend to lose our glute muscles in pregnancy, because we grip our glutes under to compensate for the growing belly. This is the start of postpartum pancake butt already! Then after baby comes, our core is shot. So we grip with our glutes again, trying desperately to find stability. So now you have to retrain your brain to let go! Because you could do all the squats and lunges, and whatever other booty exercises are trending, and you won’t see optimal results until you free the cheeks. Whenever you are doing a glute exercise, think “long and then strong.” Lengthening those cheeks is the most important part of most glute exercises. Your pelvic floor will thank you too. Our glutes and pelvic floor are often a reflection of one another. So learning to lengthen those glutes before contracting them will help your pelvic Floor do the same thing. And a healthy pelvic floor can lengthen and load. I LOVE following @mindfulmess.mom. I started following her because she asked for other accounts to follow that have some edgier style. And she posts with her mission of getting dressed everyday as a mom. We all need anti-frump motivation. So give her a follow.
1.88M
45.0K
280
8mo ago
getmomstrong
Operation LONG GLUTES=STRONG GLUTES You can get your glutes back postpartum! I swear it. I was in the pancake booty club after my twins, too! A tight muscle isn’t a strong muscle! We tend to lose our glute muscles in pregnancy, because we grip our glutes under to compensate for the growing belly. This is the start of postpartum pancake butt already! Then after baby comes, our core is shot. So we grip with our glutes again, trying desperately to find stability. So now you have to retrain your brain to let go! Because you could do all the squats and lunges, and whatever other booty exercises are trending, and you won’t see optimal results until you free the cheeks. Whenever you are doing a glute exercise, think “long and then strong.” Lengthening those cheeks is the most important part of most glute exercises. Your pelvic floor will thank you too. Our glutes and pelvic floor are often a reflection of one another. So learning to lengthen those glutes before contracting them will help your pelvic Floor do the same thing. And a healthy pelvic floor can lengthen and load. I LOVE following @mindfulmess.mom. I started following her because she asked for other accounts to follow that have some edgier style. And she posts with her mission of getting dressed everyday as a mom. We all need anti-frump motivation. So give her a follow.
If you hate hip thrusts, you are probably making these mistakes in your workout. ✨✨Comment BACKTOYOU for 30 days free in either app! Hip thrusts are a glute exercise… but only if your glutes are actually doing the work. 🍑 A few mistakes I see ALL the time: ❌ Arching through your low back More range isn’t always better. Finish by extending through your HIPS, not cranking your ribs up and dumping into your low back. ✅ Think belt buckle to chin as you rise up. ❌ Moving your torso and pelvis separately ✅Think of your torso like one solid unit. Your ribs and pelvis should move together as you hinge around the bench—not ribs first, hips second, weird worm situation. 🪱 ❌ Holding your breath + bearing down ✅Yes, you need pressure to lift heavy. But pressure management matters—especially if you’re dealing with leaking, heaviness, prolapse or diastasis. Exhale through the hardest part (as you rise up) of the rep instead of holding your breath and pushing everything DOWN into your pelvic floor. ❌ Feet in the wrong spot Too far away and your hamstrings take over. Too close and it becomes much more quad dominant. ✅At the top, aim for roughly a 90° bend at the knees and adjust from there based on where YOU feel it. ❌ Chasing a giant range of motion ✅You don’t get bonus points for thrusting higher. Once your hips are fully extended and your glutes are squeezed, the rep is done. Don’t turn the last few inches into a backbend. And one more: stop adding weight if you can’t control the rep. A heavier hip thrust isn’t automatically a better hip thrust. Load it. Control it. Breathe through it. And let your GLUTES do the work. 🍑💪 Come try @stronglikeamother.app (for moms) or @menovation (for 40+ baddies) free for 30 days. Link in bio or comment BACKTOYOU! #hipthrust #fittips
1.67M
7.26K
102
3w ago
getmomstrong
If you hate hip thrusts, you are probably making these mistakes in your workout. ✨✨Comment BACKTOYOU for 30 days free in either app! Hip thrusts are a glute exercise… but only if your glutes are actually doing the work. 🍑 A few mistakes I see ALL the time: ❌ Arching through your low back More range isn’t always better. Finish by extending through your HIPS, not cranking your ribs up and dumping into your low back. ✅ Think belt buckle to chin as you rise up. ❌ Moving your torso and pelvis separately ✅Think of your torso like one solid unit. Your ribs and pelvis should move together as you hinge around the bench—not ribs first, hips second, weird worm situation. 🪱 ❌ Holding your breath + bearing down ✅Yes, you need pressure to lift heavy. But pressure management matters—especially if you’re dealing with leaking, heaviness, prolapse or diastasis. Exhale through the hardest part (as you rise up) of the rep instead of holding your breath and pushing everything DOWN into your pelvic floor. ❌ Feet in the wrong spot Too far away and your hamstrings take over. Too close and it becomes much more quad dominant. ✅At the top, aim for roughly a 90° bend at the knees and adjust from there based on where YOU feel it. ❌ Chasing a giant range of motion ✅You don’t get bonus points for thrusting higher. Once your hips are fully extended and your glutes are squeezed, the rep is done. Don’t turn the last few inches into a backbend. And one more: stop adding weight if you can’t control the rep. A heavier hip thrust isn’t automatically a better hip thrust. Load it. Control it. Breathe through it. And let your GLUTES do the work. 🍑💪 Come try @stronglikeamother.app (for moms) or @menovation (for 40+ baddies) free for 30 days. Link in bio or comment BACKTOYOU! #hipthrust #fittips
As a c-section mom, I really wish I knew this hack years ago! Plus, if you have prolapse, this is such a gravity friendly way to train your deep core. The added range of motion helps you better connect with your low abs. As a c-section mom, that deep core connection, especially in the low abs, can be hard to find. Try this diastasis recti exercise and be prepared to connect. Join my six week Glute Builder Challenge in the Solin app! Pre-sale discount is 25% off. We start on March 2!!! Comment BUILDER or go to link in bio. What you get: —4 progressive strength days/week —daily check ins and community motivation —chance at $100k in prizes —a phat a$$ Come join me. Promise it is going to be fun (and effective). I want you to fall in love with fitness!! #diastasisrecti #csection #prolapse
1.33M
9.14K
158
7mo ago
getmomstrong
As a c-section mom, I really wish I knew this hack years ago! Plus, if you have prolapse, this is such a gravity friendly way to train your deep core. The added range of motion helps you better connect with your low abs. As a c-section mom, that deep core connection, especially in the low abs, can be hard to find. Try this diastasis recti exercise and be prepared to connect. Join my six week Glute Builder Challenge in the Solin app! Pre-sale discount is 25% off. We start on March 2!!! Comment BUILDER or go to link in bio. What you get: —4 progressive strength days/week —daily check ins and community motivation —chance at $100k in prizes —a phat a$$ Come join me. Promise it is going to be fun (and effective). I want you to fall in love with fitness!! #diastasisrecti #csection #prolapse
The simple hip thrust cue that actually makes your glutes work instead of your low back. Our Glute Builder Challenge starts Monday. Don’t miss the pre-sale (25% off!!). Comment BUILDER or go to link in bio! —6 weeks progressive strength training —$100k in prizes —daily check ins from me, and your community Yes, it will be in SLAM and Menovation late April, but if you are looking for some extra accountability and community to motivate you…do the challenge with us. Plus, you own it for life. In addition to the workouts, you have access to some life-changing core basics lessons, nutrition, tips, and other really helpful information to help you heal and get strong. — We are doing a fair amount of hip thrust in the six week cycle so let’s talk about them! One of the most common mistakes I see is people over extend at the top and their head goes back. Instead, think about bringing your chin to your belt, buckle, and your belt buckle to your chin. This will cue you to do more of a scoop than just a lift. And for a lot of women, this is the key to much better glute activation. #gluteworkout #fittips #momswholift
1.32M
6.95K
102
7mo ago
getmomstrong
The simple hip thrust cue that actually makes your glutes work instead of your low back. Our Glute Builder Challenge starts Monday. Don’t miss the pre-sale (25% off!!). Comment BUILDER or go to link in bio! —6 weeks progressive strength training —$100k in prizes —daily check ins from me, and your community Yes, it will be in SLAM and Menovation late April, but if you are looking for some extra accountability and community to motivate you…do the challenge with us. Plus, you own it for life. In addition to the workouts, you have access to some life-changing core basics lessons, nutrition, tips, and other really helpful information to help you heal and get strong. — We are doing a fair amount of hip thrust in the six week cycle so let’s talk about them! One of the most common mistakes I see is people over extend at the top and their head goes back. Instead, think about bringing your chin to your belt, buckle, and your belt buckle to your chin. This will cue you to do more of a scoop than just a lift. And for a lot of women, this is the key to much better glute activation. #gluteworkout #fittips #momswholift
It’s not what you do. It is how you do it (when it comes to diastasis recti and prolapse). Come learn! Join the 6-week challenge. It starts Monday 3/2!! Pre-sale is 25% off!! Leave “BUILDER” or go to bio!! We are all doing this together. I will be coaching you every step and your community will be behind you!! I have some core engagement practice for you to do already! So get in now and start small. I often get asked, “Is (blank exercise) good for diastasis recti?” I always say, “It depends on how you do it!” Some core exercises are naturally higher pressure on your core and pelvic floor… like sit ups, crunches, and traditional planks. I start my beginners on lower pressure moves intentionally, but my goal is to get you back to doing anything and everything! Always think: big exhale on the hard part! As you exhale, pull belly button IN and UP! #diastasisrecti #pelvicfloor #prolapse
1.25M
8.19K
137
7mo ago
getmomstrong
It’s not what you do. It is how you do it (when it comes to diastasis recti and prolapse). Come learn! Join the 6-week challenge. It starts Monday 3/2!! Pre-sale is 25% off!! Leave “BUILDER” or go to bio!! We are all doing this together. I will be coaching you every step and your community will be behind you!! I have some core engagement practice for you to do already! So get in now and start small. I often get asked, “Is (blank exercise) good for diastasis recti?” I always say, “It depends on how you do it!” Some core exercises are naturally higher pressure on your core and pelvic floor… like sit ups, crunches, and traditional planks. I start my beginners on lower pressure moves intentionally, but my goal is to get you back to doing anything and everything! Always think: big exhale on the hard part! As you exhale, pull belly button IN and UP! #diastasisrecti #pelvicfloor #prolapse
Waist trainers eff up your pelvic floor. Training your deep core supports it and is the real “waist trainer” life hack. Stop obsessing over your six-pack muscles with crunches and sit ups! Your deep core (the transverse abdominis) is the muscle that actually pulls your waist in. Oh, and it wraps all the way around our torso so it makes for a happy back, too! Think of it like your body’s built-in waist trainer. When it contracts properly, it wraps around your abdomen like a corset, supporting your spine, stabilizing your pelvis, and gently drawing your waist inward. But here’s the problem: Most workouts train the rectus abdominis (six-pack) while completely ignoring the deeper system that creates real stability and shape. And when women try to “fix” their waist with actual waist trainers, it often backfires. External compression from waist trainers can: • Increase downward pressure on the pelvic floor • Limit diaphragmatic breathing • Reduce deep core activation • Potentially worsen leaking or prolapse symptoms Your core was designed to create pressure from the inside out, not rely on tight garments squeezing you from the outside in. So if your goal is: ✔️ a stronger core ✔️ a flatter waist ✔️ better pelvic floor support ✔️ less back pain …train the deep core, not just the six-pack. Because the best waist trainer…is the one your body already has. How cool is that?! ✨✨Comment CORE101 for a free guide that teaches you how to engage your deep core for real! #diastasisrecti #waistcincher #waisttrainer
1.17M
20.2K
2.32K
6mo ago
getmomstrong
Waist trainers eff up your pelvic floor. Training your deep core supports it and is the real “waist trainer” life hack. Stop obsessing over your six-pack muscles with crunches and sit ups! Your deep core (the transverse abdominis) is the muscle that actually pulls your waist in. Oh, and it wraps all the way around our torso so it makes for a happy back, too! Think of it like your body’s built-in waist trainer. When it contracts properly, it wraps around your abdomen like a corset, supporting your spine, stabilizing your pelvis, and gently drawing your waist inward. But here’s the problem: Most workouts train the rectus abdominis (six-pack) while completely ignoring the deeper system that creates real stability and shape. And when women try to “fix” their waist with actual waist trainers, it often backfires. External compression from waist trainers can: • Increase downward pressure on the pelvic floor • Limit diaphragmatic breathing • Reduce deep core activation • Potentially worsen leaking or prolapse symptoms Your core was designed to create pressure from the inside out, not rely on tight garments squeezing you from the outside in. So if your goal is: ✔️ a stronger core ✔️ a flatter waist ✔️ better pelvic floor support ✔️ less back pain …train the deep core, not just the six-pack. Because the best waist trainer…is the one your body already has. How cool is that?! ✨✨Comment CORE101 for a free guide that teaches you how to engage your deep core for real! #diastasisrecti #waistcincher #waisttrainer
Your pelvic floor wants to RELAX and CONTRACT. Finally learn how! Comment NEWYEAR30 and try my apps free for 30 days + 25% off! The apps: SLAM (for moms) or @menovation (40+) Kegels just focus on the contraction. But a happy pelvic floor needs to lengthen and then load. Pelvic floor and deep core exercises like this teach your pelvic floor to go through its full range of motion. That equals a HAPPY PELVIC FLOOR 🎉🥳 Our New Year’s Core Challenge starts on Monday (1/5)! You can join totally FREE! Comment NEWYEAR30 to join us! We are doing 10 minute core workouts, 10 days in a row! Building habits and a happier core! The challenge is great for diastasis recti, has pregnancy modifications, and is helpful for most with prolapse! Get in the app now and start on Core Basics. I like you to have at least done level 1 before the challenge officially kicks off. #deepcore #pelvicfloor #prolapse #diastasisrecti
1.12M
7.32K
355
8mo ago
getmomstrong
Your pelvic floor wants to RELAX and CONTRACT. Finally learn how! Comment NEWYEAR30 and try my apps free for 30 days + 25% off! The apps: SLAM (for moms) or @menovation (40+) Kegels just focus on the contraction. But a happy pelvic floor needs to lengthen and then load. Pelvic floor and deep core exercises like this teach your pelvic floor to go through its full range of motion. That equals a HAPPY PELVIC FLOOR 🎉🥳 Our New Year’s Core Challenge starts on Monday (1/5)! You can join totally FREE! Comment NEWYEAR30 to join us! We are doing 10 minute core workouts, 10 days in a row! Building habits and a happier core! The challenge is great for diastasis recti, has pregnancy modifications, and is helpful for most with prolapse! Get in the app now and start on Core Basics. I like you to have at least done level 1 before the challenge officially kicks off. #deepcore #pelvicfloor #prolapse #diastasisrecti
Spoiler alert: those flat tummy clickbait exercises aren’t doing crap for your diastasis recti “mommy tummy” if you don’t know how to breathe and engage the deep core! 🎈Balloon breathing is one of the most effective ways to retrain your diaphragm, deep core, and pelvic floor. But you have to do it right! Comment CORE101 and I show you how to engage your core step by step. Also, grab a balloon and try this: • Inhale through your nose (expand ribs 360° like opening an umbrella) • Slowly blow into the balloon • Pause at the bottom of the exhale • Watch in a mirror. Tummy should FLATTEN on the exhale, not puff out. Why the balloon is so badass for teaching this: ➡️When you blow into a balloon, you create resistance on the exhale. That resistance forces your transverse abdominis + obliques to actually turn on (instead of just sucking in or bracing). At the same time, it helps your diaphragm return to its natural dome shape—so your entire pressure system can work with you, not against you. ✨ Why this matters: • Activates your deep core (not just your six-pack) • Restores proper breathing + rib cage expansion • Connects diaphragm + core + pelvic floor as a system • Gives instant feedback if you’re bearing down instead of controlling pressure • Can reduce low back pain by improving core stability If your belly is bulging out while you exhale… you’re leaking pressure, not controlling it!! Get the free guide and also, my @stronglikeamother.app has literally helped 100,000 women and counting!! ✨Comment QUIZ to find the best program in the app for you + a free 7 day trial! #diastasisrecti #mommytummy #flattummy
1.07M
8.48K
1.36K
6mo ago
getmomstrong
Spoiler alert: those flat tummy clickbait exercises aren’t doing crap for your diastasis recti “mommy tummy” if you don’t know how to breathe and engage the deep core! 🎈Balloon breathing is one of the most effective ways to retrain your diaphragm, deep core, and pelvic floor. But you have to do it right! Comment CORE101 and I show you how to engage your core step by step. Also, grab a balloon and try this: • Inhale through your nose (expand ribs 360° like opening an umbrella) • Slowly blow into the balloon • Pause at the bottom of the exhale • Watch in a mirror. Tummy should FLATTEN on the exhale, not puff out. Why the balloon is so badass for teaching this: ➡️When you blow into a balloon, you create resistance on the exhale. That resistance forces your transverse abdominis + obliques to actually turn on (instead of just sucking in or bracing). At the same time, it helps your diaphragm return to its natural dome shape—so your entire pressure system can work with you, not against you. ✨ Why this matters: • Activates your deep core (not just your six-pack) • Restores proper breathing + rib cage expansion • Connects diaphragm + core + pelvic floor as a system • Gives instant feedback if you’re bearing down instead of controlling pressure • Can reduce low back pain by improving core stability If your belly is bulging out while you exhale… you’re leaking pressure, not controlling it!! Get the free guide and also, my @stronglikeamother.app has literally helped 100,000 women and counting!! ✨Comment QUIZ to find the best program in the app for you + a free 7 day trial! #diastasisrecti #mommytummy #flattummy
Makes my top 10 exercises for prolapse and diastasis recti…for sure. Any squishy ball or throw pillow will work! Why I love it: 1️⃣slight inversion makes it lower pressure on the pelvic floor 2️⃣works inner thighs which helps connect brain to low abs 3️⃣position helps teach breathing into the ribs/overflow to belly to RELAX the pelvic floor before contracting it. 4️⃣super fires our “corset abs” to help improve diastasis recti and yes “snatch your waist” 🙄 Reminder—last day for pre-sale discount for my Solin app Glute Builder challenge. Total body workouts with extra love for glutes, core and pelvic floor. Comment BUILDER to get 40% off. #pelvicfloor #diastasisrecti #prolapse
1.01M
7.56K
114
7mo ago
getmomstrong
Makes my top 10 exercises for prolapse and diastasis recti…for sure. Any squishy ball or throw pillow will work! Why I love it: 1️⃣slight inversion makes it lower pressure on the pelvic floor 2️⃣works inner thighs which helps connect brain to low abs 3️⃣position helps teach breathing into the ribs/overflow to belly to RELAX the pelvic floor before contracting it. 4️⃣super fires our “corset abs” to help improve diastasis recti and yes “snatch your waist” 🙄 Reminder—last day for pre-sale discount for my Solin app Glute Builder challenge. Total body workouts with extra love for glutes, core and pelvic floor. Comment BUILDER to get 40% off. #pelvicfloor #diastasisrecti #prolapse
Comment NEWYEAR30 for 30 days free + 25% off both apps! The To the Core Challenge starts 1/5. So even if you don’t keep the app, you can jump in with us and do it totally free! That’s why I always gift 30 days. Pelvic health should be accessible to every woman! This tight muscle near your pelvic floor might be why your look back and/or hip always hurts. When the obturator internus is tight, she can wreak havoc. The obturator internus is a deep hip muscle that literally blends into your pelvic floor. It helps stabilize the pelvis, rotate the hip, and offers support for your pelvic organs. When it’s tight, overactive, or gripping (which is incredibly common postpartum, with chronic stress, or after years of sucking in your tummy), it can cause: • pelvic pain or pressure • tailbone or deep glute pain • pain with penetration or exams • hip pain that won’t resolve • difficulty fully relaxing your pelvic floor • symptoms that don’t improve with strengthening alone Here’s the part most women aren’t told👇 A tight pelvic floor is not a strong pelvic floor. If the obturator internus can’t lengthen and relax, the pelvic floor can’t move well. And pelvic health depends on both strength AND relaxation—just like any other muscle system. That’s why releasing this muscle matters. Not to “loosen everything,” but to restore balance, coordination, and function. So release that little bish and see if you don’t find a little relief. #hippain #pelvicfloor #momproblems
806K
4.53K
149
8mo ago
getmomstrong
Comment NEWYEAR30 for 30 days free + 25% off both apps! The To the Core Challenge starts 1/5. So even if you don’t keep the app, you can jump in with us and do it totally free! That’s why I always gift 30 days. Pelvic health should be accessible to every woman! This tight muscle near your pelvic floor might be why your look back and/or hip always hurts. When the obturator internus is tight, she can wreak havoc. The obturator internus is a deep hip muscle that literally blends into your pelvic floor. It helps stabilize the pelvis, rotate the hip, and offers support for your pelvic organs. When it’s tight, overactive, or gripping (which is incredibly common postpartum, with chronic stress, or after years of sucking in your tummy), it can cause: • pelvic pain or pressure • tailbone or deep glute pain • pain with penetration or exams • hip pain that won’t resolve • difficulty fully relaxing your pelvic floor • symptoms that don’t improve with strengthening alone Here’s the part most women aren’t told👇 A tight pelvic floor is not a strong pelvic floor. If the obturator internus can’t lengthen and relax, the pelvic floor can’t move well. And pelvic health depends on both strength AND relaxation—just like any other muscle system. That’s why releasing this muscle matters. Not to “loosen everything,” but to restore balance, coordination, and function. So release that little bish and see if you don’t find a little relief. #hippain #pelvicfloor #momproblems
You can do every “core” exercise on the planet… but if you want a flatter tummy (and stronger core!!), you need to read this. Side note: Power Builder went live in both apps today! New or returning? Comment POWER5 and get started for $5! 🎈Grab a balloon, and test yourself. When you blow into the balloon, does your breath… ❌ push belly out? ❌ Pressure goes down? Almost every woman I’ve ever worked with at first does backwards breathing. This is from years of sucking in trying to fit our stupid cultural “norms” for women. Here is the magic fix. Watch yourself in a mirror. 1️⃣Inhale down into your ribs/overflow into belly 2️⃣Blow into balloon, and gently draw belly button in (toward spine) and up (toward heart) This breathing is what makes an exercise diastasis recti “safe” and prolapse “safe.” That one shift can completely change how your core exercises feel—and how effective they become. ‼️flash sale ends tomorrow! Come do the Power Builder 6-Week Challenge for $5!! Comment POWER5! #diastasisrecti #prolapse #coreexercises
800K
3.33K
86
1mo ago
getmomstrong
You can do every “core” exercise on the planet… but if you want a flatter tummy (and stronger core!!), you need to read this. Side note: Power Builder went live in both apps today! New or returning? Comment POWER5 and get started for $5! 🎈Grab a balloon, and test yourself. When you blow into the balloon, does your breath… ❌ push belly out? ❌ Pressure goes down? Almost every woman I’ve ever worked with at first does backwards breathing. This is from years of sucking in trying to fit our stupid cultural “norms” for women. Here is the magic fix. Watch yourself in a mirror. 1️⃣Inhale down into your ribs/overflow into belly 2️⃣Blow into balloon, and gently draw belly button in (toward spine) and up (toward heart) This breathing is what makes an exercise diastasis recti “safe” and prolapse “safe.” That one shift can completely change how your core exercises feel—and how effective they become. ‼️flash sale ends tomorrow! Come do the Power Builder 6-Week Challenge for $5!! Comment POWER5! #diastasisrecti #prolapse #coreexercises
Rib flare? Yeah, that bra feels tighter since having babies. It isn’t in your head. The good news is…we can train those rib boobies (that’s what I call em’) to be well-behaved ribs again. 💪You’ve probably seen exercises to correct it. But half the battle is breathing mechanics and you can EASILY sneak that in before bed. Here is why breath work matters so stinking much for rib flare correction. ➡️Rib flare usually means that your ribs are “tipped” forward or expanded open. Pregnancy smushes all our organs up. And so we often get stuck in this position. Your body isn’t in a hurry to fix it, because those expanded ribs make a past of least resistance for your diaphragm (breathing muscle). But living in that constant state of inhalation creates a whole host of issues (that’s its own post). These breathing drills help teach two super important rib flare fixes… 1️⃣Back expansion (the first “exercise”) By stuffing that pillow into our belly, we force our inhale into the posterior ribs. Teaching your brain to breathe here makes a huge difference when correcting rib flare. 2️⃣Big exhale (2nd and 3rd move) That big exhale naturally fires up your deep core and obliques, which help pull the ribs into better positioning. Save this, and you can go to bed exhausted, but proud that you did a little something for yourself. #ribflare #postpartumfitness
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12.2K
93
1mo ago
getmomstrong
Rib flare? Yeah, that bra feels tighter since having babies. It isn’t in your head. The good news is…we can train those rib boobies (that’s what I call em’) to be well-behaved ribs again. 💪You’ve probably seen exercises to correct it. But half the battle is breathing mechanics and you can EASILY sneak that in before bed. Here is why breath work matters so stinking much for rib flare correction. ➡️Rib flare usually means that your ribs are “tipped” forward or expanded open. Pregnancy smushes all our organs up. And so we often get stuck in this position. Your body isn’t in a hurry to fix it, because those expanded ribs make a past of least resistance for your diaphragm (breathing muscle). But living in that constant state of inhalation creates a whole host of issues (that’s its own post). These breathing drills help teach two super important rib flare fixes… 1️⃣Back expansion (the first “exercise”) By stuffing that pillow into our belly, we force our inhale into the posterior ribs. Teaching your brain to breathe here makes a huge difference when correcting rib flare. 2️⃣Big exhale (2nd and 3rd move) That big exhale naturally fires up your deep core and obliques, which help pull the ribs into better positioning. Save this, and you can go to bed exhausted, but proud that you did a little something for yourself. #ribflare #postpartumfitness
⬇️6 most surprising things I’ve learned since my tummy tuck. I’m 8 weeks out from my abdominoplasty today and it has been a very smooth ride overall. But there are some things that surprised me too (good and bad)! 1️⃣ Lots of haters when you have a surgery like this (and lots of supporters too). Let me tell you, I did not make this decision easily. I loved my mom bod with its skin. I worked hard to rehab it and I did substantially heal my diastasis recti (doc says best job he has seen in 16 years!). But as I got older, I couldn’t help but feel like the skin was weighing me down physically. No one makes this choice with ease. 2️⃣I never had a ton of pain. I thought it would be awful for those first few weeks. I only took Tylenol. I think having a super strong core going into it and understanding how to use my core pressure system helped TONS. It didn’t feel any worse than my c-sections or gallbladder surgery. 3️⃣ Healing is a full time job! I’ve spent a lot of additional time and money on healing post surgery. From lymphatic massages to being sure I’m eating really clean. 4️⃣Eat well or you will swell. I’ve had to be really mindful of my salt intake. I am also being sure to eat lots of protein and fiber and drink water like it’s a full-time job. 5️⃣I lost loads of hair post surgery! Not sure if it is from anesthia or what, but ummm…it was alarming. The shedding has finally slowed way down. 6️⃣Exercise is the last thing on your mind the first few weeks, but by week 6…I was super ready to move again. It has been humbling. I am only working out 3x a week and doing mostly bodyweight. I just started adding in super light weights seated this week. overall, I’m super grateful that I’m feeling as great as I am. I’m looking forward to getting super strong again. I am treating this a lot like a postpartum rehab, which luckily is my job! Oh, and I am still wearing my faja (compression garment) a lot of the day but weaning off it a bit. They are hella bad for your pelvic floor so don’t wear them if you didn’t have surgery! You hear me?! What questions do you have for me? #tummytuck #tummytuckjourney #abdominoplasty #twinmom
689K
5.56K
435
9mo ago
getmomstrong
⬇️6 most surprising things I’ve learned since my tummy tuck. I’m 8 weeks out from my abdominoplasty today and it has been a very smooth ride overall. But there are some things that surprised me too (good and bad)! 1️⃣ Lots of haters when you have a surgery like this (and lots of supporters too). Let me tell you, I did not make this decision easily. I loved my mom bod with its skin. I worked hard to rehab it and I did substantially heal my diastasis recti (doc says best job he has seen in 16 years!). But as I got older, I couldn’t help but feel like the skin was weighing me down physically. No one makes this choice with ease. 2️⃣I never had a ton of pain. I thought it would be awful for those first few weeks. I only took Tylenol. I think having a super strong core going into it and understanding how to use my core pressure system helped TONS. It didn’t feel any worse than my c-sections or gallbladder surgery. 3️⃣ Healing is a full time job! I’ve spent a lot of additional time and money on healing post surgery. From lymphatic massages to being sure I’m eating really clean. 4️⃣Eat well or you will swell. I’ve had to be really mindful of my salt intake. I am also being sure to eat lots of protein and fiber and drink water like it’s a full-time job. 5️⃣I lost loads of hair post surgery! Not sure if it is from anesthia or what, but ummm…it was alarming. The shedding has finally slowed way down. 6️⃣Exercise is the last thing on your mind the first few weeks, but by week 6…I was super ready to move again. It has been humbling. I am only working out 3x a week and doing mostly bodyweight. I just started adding in super light weights seated this week. overall, I’m super grateful that I’m feeling as great as I am. I’m looking forward to getting super strong again. I am treating this a lot like a postpartum rehab, which luckily is my job! Oh, and I am still wearing my faja (compression garment) a lot of the day but weaning off it a bit. They are hella bad for your pelvic floor so don’t wear them if you didn’t have surgery! You hear me?! What questions do you have for me? #tummytuck #tummytuckjourney #abdominoplasty #twinmom
Bruh. Why do these work so well? 1️⃣Elbows to knees for quadruped core work ➡️ makes for a perfect shoulders over wrists set up for lots of core work. Think bear hovers, planks, shoulder taps, mountain climbers and more. 2️⃣Fingers to toes for the bridge ➡️ Helps make sure your feet aren’t too far out (makes it all hamstrings) and not too far in (makes it quads). 3️⃣Leg out for split squat ➡️ When you take a second to measure it out, it prevents doing that awkward one foot hop-dance to try to find the right spot. Let me know if you’ve tried these!! #gymhacks #fittips
682K
7.54K
55
2w ago
getmomstrong
Bruh. Why do these work so well? 1️⃣Elbows to knees for quadruped core work ➡️ makes for a perfect shoulders over wrists set up for lots of core work. Think bear hovers, planks, shoulder taps, mountain climbers and more. 2️⃣Fingers to toes for the bridge ➡️ Helps make sure your feet aren’t too far out (makes it all hamstrings) and not too far in (makes it quads). 3️⃣Leg out for split squat ➡️ When you take a second to measure it out, it prevents doing that awkward one foot hop-dance to try to find the right spot. Let me know if you’ve tried these!! #gymhacks #fittips

Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause (@getmomstrong) Instagram Stats & Analytics

Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause (@getmomstrong) has 594K Instagram followers with a 1.70% engagement rate over the past 12 months. Across 222 posts, Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause received 1.60M total likes and 92.0M impressions, averaging 7.19K likes per post. This page tracks Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause's performance metrics, top content, and engagement trends — updated daily.

Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause (@getmomstrong) Instagram Analytics FAQ

How many Instagram followers does Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause have?+
Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause (@getmomstrong) has 594K Instagram followers as of September 2026.
What is Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause's Instagram engagement rate?+
Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause's Instagram engagement rate is 1.70% over the last 12 months, based on 222 posts.
How many likes does Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause get on Instagram?+
Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause received 1.60M total likes across 222 posts in the last 12 months, averaging 7.19K likes per post.
How many Instagram impressions does Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause get?+
Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause's Instagram content generated 92.0M total impressions over the last 12 months.
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