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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
27.8M
668K
1.53K
4mo 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
7.48M
239K
3.34K
3w 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
4.45M
29.7K
633
4mo 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
Leave CORE101 and I’ll send you the free video series that explains how to actually engage your core and pelvic floor in detail! Plus, loads of other important pelvic floor and core tips, too! When you hear your trainer say “engage your core…” it doesn’t mean… ❌SUCKING IN (this makes your ribs flare and so your diaphragm and pelvic floor can’t work together to support you). ❌BEARING DOWN (when you flex like you are about to get punched, it puts pressure DOWN on your pelvic floor) Engaging your deep cord properly is always important, but it is extra important if you are pregnant, newly postpartum, and/or have diastasis recti or prolapse. The connective tissue is already having a time of it recovering, and adding pressure out (sucking in) or down (bearing down) will make things worse, not better. How to engage your core and pelvic floor is a complex topic, so get the free guide (leave CORE101 below) so I can get that lightbulb clicking! #diastasisrecti #pelvicfloor #deepcore #prolapse
4.12M
21.4K
2.25K
10mo ago
getmomstrong
Leave CORE101 and I’ll send you the free video series that explains how to actually engage your core and pelvic floor in detail! Plus, loads of other important pelvic floor and core tips, too! When you hear your trainer say “engage your core…” it doesn’t mean… ❌SUCKING IN (this makes your ribs flare and so your diaphragm and pelvic floor can’t work together to support you). ❌BEARING DOWN (when you flex like you are about to get punched, it puts pressure DOWN on your pelvic floor) Engaging your deep cord properly is always important, but it is extra important if you are pregnant, newly postpartum, and/or have diastasis recti or prolapse. The connective tissue is already having a time of it recovering, and adding pressure out (sucking in) or down (bearing down) will make things worse, not better. How to engage your core and pelvic floor is a complex topic, so get the free guide (leave CORE101 below) so I can get that lightbulb clicking! #diastasisrecti #pelvicfloor #deepcore #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
13.3K
139
4mo 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
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$$ and fail! #kidswholift #momswholift #momstrong
2.15M
9.38K
234
7mo ago
getmomstrong
One of the best gifts I gave my son was a love of exercise. My little boy who had some stanky push ups at age 10 is now 6’1 and just benched 225 the other day. My PR is 160, so ummm…it is safe to say he is stronger than me now. I never forced fitness. I just let him watch and learn. When he was about 14, he got super interested in training with me and now it is our thing. I LOVE our time lifting together. And when people say it goes by in the blink of an eye, they aren’t playing. He is 17 years old and only has one more year before college. And I am unwell. 🙈😭🥹 I love that our @ritfit.sports machine has a smith machine for when we can’t spot each other, but a free bar, too, for when we workout with each other. It is an epic home gym machine. 🤌Code GMS10 saves 10% on any @ritfit.sports equipment. An awesome Christmas present for the whole family. BTW: this is before my surgery. Don’t worry. I’m not lifting this heavy right now. It will be a few months before I painstakingly try to kick his a$$ 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
45.1K
281
5mo 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.
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$$ Come join me. Promise it is going to be fun (and effective). I want you to fall in love with fitness!! #diastasisrecti #csection #prolapse
1.33M
9.15K
158
4mo ago
getmomstrong
As a c-section mom, I really wish I knew this hack years ago! Plus, if you have prolapse, this is such a gravity friendly way to train your deep core. The added range of motion helps you better connect with your low abs. As a c-section mom, that deep core connection, especially in the low abs, can be hard to find. Try this diastasis recti exercise and be prepared to connect. Join my six week Glute Builder Challenge in the Solin app! Pre-sale discount is 25% off. We start on March 2!!! Comment BUILDER or go to link in bio. What you get: —4 progressive strength days/week —daily check ins and community motivation —chance at $100k in prizes —a phat a$$ 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
1.30M
6.92K
102
4mo 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
8.21K
137
4mo 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
1.16M
20.2K
2.30K
4mo 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
7.33K
355
6mo 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
3mo 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
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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
Want 5 free bodyweight follow along workouts?! Comment FREEBW! We can do a lot from home or on vacation! This push up tip changes everything! Push ups require head-to-toe strength. So if you want to get your first full push up, you need to practice on an elevated surface. The higher the surface=more modified. As you get stronger, use a lower and lower surface. Now I’m not saying knee push ups are complete trash. If you are at a fitness class and that’s your only option, it is better than nothing! Using an elevated surface for push-ups is also the best for pregnancy and postpartum. It takes some gravity off the connective tissue that runs between our six pack muscles. This is the tissue that typically thins and widen during pregnancy and can result in a lingering diastasis recti. So using an elevated surface is beneficial for your core in so many ways. If you struggle to get push ups—this might be your missing piece!
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getmomstrong
Want 5 free bodyweight follow along workouts?! Comment FREEBW! We can do a lot from home or on vacation! This push up tip changes everything! Push ups require head-to-toe strength. So if you want to get your first full push up, you need to practice on an elevated surface. The higher the surface=more modified. As you get stronger, use a lower and lower surface. Now I’m not saying knee push ups are complete trash. If you are at a fitness class and that’s your only option, it is better than nothing! Using an elevated surface for push-ups is also the best for pregnancy and postpartum. It takes some gravity off the connective tissue that runs between our six pack muscles. This is the tissue that typically thins and widen during pregnancy and can result in a lingering diastasis recti. So using an elevated surface is beneficial for your core in so many ways. If you struggle to get push ups—this might be your missing piece!
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
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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
⬇️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
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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
Or perhaps all of the above?? Making fitness gains with kids is a whole other level of challenging. That mom life isn’t for the faint of heart. I can help with the back pain and the sneezing issues, but those kid’s viruses and 3AM wake ups…you’re on your own. #momlife #pelvicfloor
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getmomstrong
Or perhaps all of the above?? Making fitness gains with kids is a whole other level of challenging. That mom life isn’t for the faint of heart. I can help with the back pain and the sneezing issues, but those kid’s viruses and 3AM wake ups…you’re on your own. #momlife #pelvicfloor
Hardest decision of my life. I wanted to film my tummy before my abdominoplasty so that I’d always remember the beauty of this skin and what it represented. I absolutely broke down sobbing mid video. I debated sharing this because bawling on the internet is…ummm…not my favorite, but it is important to know that a tummy tuck isn’t “OmG…I’m gonna be so snatched” for a lot of us. It is about wanting to feel whole again. I cried as they prepped me for surgery. I cried when I saw my body for the first time post surgery without the skin. I knew I was gaining something, but I was also losing something, too. So if I loved this part of me so much, then why did I choose to have a tummy tuck? I loved what it represented. I loved the memories it held. I loved that it reminded me that my body was strong AF and endured 13lbs of twins on a 5’3 short torso. I was proud I survived IVF, the awful pregnancy, the traumatic delivery and the magnesium drip from pre-eclampsia. But… I turned 42 and felt like I was entering another chapter of life. A chapter where I could say “yes” to myself for the first time in a LONG TIME! I knew that I didn’t need to wear the skin as a badge of honor because my story is my story. My motherhood is my badge of honor. Watching my boys grow into nice humans is my badge of honor. I felt like I was ready to let go of this physical part of me…the part I loved but also felt weighed down by every day. I wanted my painful emergency c-section scar cleaned up so my hip didn’t hurt all the time. Not because I thought it was ugly. Not because I was ashamed. I was just sick of being uncomfortable. I was sick of thinking about it all the time. It literally weighed me down. If you don’t have pounds of skin from pregnancy, it is hard to explain. I am 5 months post op, and while I will not lie…this is a major ass surgery… and I’ve had some complications…I am glad I did it. I loved my body then. And I love this body now. And in all scenarios I can whisper to her: thank you, body. She created miracles. She is a miracle. #diastasisrecti #abdominoplasty #tummytuck
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getmomstrong
Hardest decision of my life. I wanted to film my tummy before my abdominoplasty so that I’d always remember the beauty of this skin and what it represented. I absolutely broke down sobbing mid video. I debated sharing this because bawling on the internet is…ummm…not my favorite, but it is important to know that a tummy tuck isn’t “OmG…I’m gonna be so snatched” for a lot of us. It is about wanting to feel whole again. I cried as they prepped me for surgery. I cried when I saw my body for the first time post surgery without the skin. I knew I was gaining something, but I was also losing something, too. So if I loved this part of me so much, then why did I choose to have a tummy tuck? I loved what it represented. I loved the memories it held. I loved that it reminded me that my body was strong AF and endured 13lbs of twins on a 5’3 short torso. I was proud I survived IVF, the awful pregnancy, the traumatic delivery and the magnesium drip from pre-eclampsia. But… I turned 42 and felt like I was entering another chapter of life. A chapter where I could say “yes” to myself for the first time in a LONG TIME! I knew that I didn’t need to wear the skin as a badge of honor because my story is my story. My motherhood is my badge of honor. Watching my boys grow into nice humans is my badge of honor. I felt like I was ready to let go of this physical part of me…the part I loved but also felt weighed down by every day. I wanted my painful emergency c-section scar cleaned up so my hip didn’t hurt all the time. Not because I thought it was ugly. Not because I was ashamed. I was just sick of being uncomfortable. I was sick of thinking about it all the time. It literally weighed me down. If you don’t have pounds of skin from pregnancy, it is hard to explain. I am 5 months post op, and while I will not lie…this is a major ass surgery… and I’ve had some complications…I am glad I did it. I loved my body then. And I love this body now. And in all scenarios I can whisper to her: thank you, body. She created miracles. She is a miracle. #diastasisrecti #abdominoplasty #tummytuck
Most women think better intamacy = more kegels and tightness. But the missing link is actually hip internal rotation for a lot of us! Here’s why it matters for your pelvic floor (and your s€x life 👇): Your deep hip rotators connect directly into the pelvic floor and deep core fascia. When internal rotation is limited (which is SUPER common after pregnancy, sitting, and lifting without mobility work): ➡️ the pelvic floor can’t lengthen well ➡️ blood flow decreases ➡️ nerves don’t glide as smoothly ➡️ contractions become weaker and less coordinated And the big “O” is literally a rhythmic pelvic floor contraction. Healthy internal rotation = ✨ better pelvic floor range of motion ✨ stronger + more responsive contractions ✨ improved circulation + nerve signaling ✨ deeper sensation and stronger climax Tight hips don’t just affect squats, you guys! They affect bladder control, core strength, AND pleasure. Train your glutes AND your hip rotation…and your pelvic floor will thank you in and out of the bedroom. #hipmobility #pelvicfloor
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getmomstrong
Most women think better intamacy = more kegels and tightness. But the missing link is actually hip internal rotation for a lot of us! Here’s why it matters for your pelvic floor (and your s€x life 👇): Your deep hip rotators connect directly into the pelvic floor and deep core fascia. When internal rotation is limited (which is SUPER common after pregnancy, sitting, and lifting without mobility work): ➡️ the pelvic floor can’t lengthen well ➡️ blood flow decreases ➡️ nerves don’t glide as smoothly ➡️ contractions become weaker and less coordinated And the big “O” is literally a rhythmic pelvic floor contraction. Healthy internal rotation = ✨ better pelvic floor range of motion ✨ stronger + more responsive contractions ✨ improved circulation + nerve signaling ✨ deeper sensation and stronger climax Tight hips don’t just affect squats, you guys! They affect bladder control, core strength, AND pleasure. Train your glutes AND your hip rotation…and your pelvic floor will thank you in and out of the bedroom. #hipmobility #pelvicfloor

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

Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause (@getmomstrong) has 583K Instagram followers with a 1.70% engagement rate over the past 12 months. Across 202 posts, Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause received 1.51M total likes and 83.9M impressions, averaging 7.47K 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 583K Instagram followers as of July 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 202 posts.
How many likes does Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause get on Instagram?+
Ashley| Mom Fitness-Diastasis Recti, Prolapse, & Perimenopause received 1.51M total likes across 202 posts in the last 12 months, averaging 7.47K 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 83.9M total impressions over the last 12 months.