If the idea of lifting weights during pregnancy makes you pause and think, “Is this safe?” You’re not alone. For years, pregnant women have been told to slow down, stick to light cardio, and avoid strength training altogether. But here’s the truth: prenatal strength training, when done smartly , is one of the most powerful tools you have during pregnancy. At ABC Fit Collective, we believe pregnancy isn’t a time to stop moving, it’s a time to move with intention. Strength training isn’t about pushing limits or lifting heavy just to prove you can. It’s about building support, confidence, and resilience for your changing body. And yes, that strength becomes your superpower!
You're standing in front of the mirror, looking at your postpartum belly. You press your fingers just above your belly button and feel... a gap. A soft space where your abdominal muscles should be firm. Maybe you notice that when you do a crunch or sit up, your belly creates a strange dome or cone shape down the middle. Welcome to the world of diastasis recti, or known as abdominal separation. And if you're feeling confused, worried, or completely overwhelmed by this term you maybe just learned about, you're definitely not alone. Here's what we wish someone had told us when we started working with pregnant and postpartum mamas: diastasis recti is incredibly common (affecting up to 60% of pregnant women), often misunderstood, and most importantly, it's something you can actively work to heal and manage. But the information out there is confusing at best and fear-inducing at worst. Today, we're cutting through the confusion. We're going to explain exactly what diastasis recti is, how to check for it, what exercises help versus hurt, and most importantly, how to approach your fitness journey in a way that supports healing rather than making things worse. Because you deserve clear, honest, evidence-based information about your postpartum body. Let's dive in.
Let's talk about something that doesn't get nearly enough attention: your pelvic floor. We know, we know. It's not exactly the most glamorous topic. It's definitely not what comes to mind when you think about fitness goals. But here's the thing: if you've ever leaked a little when you sneezed, felt pressure or heaviness "down there," or experienced pain during sex after having a baby, your pelvic floor is trying to tell you something important. And it's not just about those obvious signs. Your pelvic floor impacts everything from your core strength and posture to your ability to lift your toddler without back pain. It's literally the foundation of your entire core system, yet most fitness for moms programs completely ignore it. So many mamas push through symptoms, thinking it's just "normal after having kids." But here's what we've learned from working with over 300 pregnant and postpartum women: common doesn't mean normal, and you don't have to accept dysfunction as your new reality. Today, we're diving deep into why your pelvic floor matters more than you probably think, what might be going wrong, and most importantly, how to actually strengthen it in a way that makes a real difference in your daily life.
You're standing in your bedroom, staring at your workout clothes that have been gathering dust for months. Your baby is finally napping, and for the first time in what feels like forever, you have a moment to yourself. You think, "Maybe today's the day I start working out again." But then the questions flood in. Is it too soon? Will it hurt? What if I make something worse? What if my body just... can't do this anymore? Should I just jump back into workouts I did pre-pregnancy? Mama, if you've had these thoughts, you're not alone. The journey back to fitness for moms after having a baby is filled with uncertainty, fear, and a whole lot of conflicting advice. One person tells you to wait six weeks. Another says you should be "bouncing back" immediately. Your body is telling you something completely different. We've worked with over 300 pregnant and postpartum mamas, and here's what we know for sure: there's no one-size-fits-all answer. But there is a path forward that honors your body, respects your recovery, and helps you feel strong again. Let's talk about what that first workout after baby really looks like, and how to start your postnatal fitness journey safely and confidently.
If you’ve been eyeing your running shoes and wondering when you’ll feel ready to hit the pavement again, you’re not alone. Getting back to running postpartum isn’t just about time, it’s about rebuilding strength, stability, and connection from the inside out. During pregnancy, your core, pelvic floor, and hips go through massive changes. Before you return to impact (like running), it’s key to rebuild your foundation. Think: reconnecting to your breath , realigning your posture , and reactivating the muscles that support every stride. At ABC Fit Collective , we focus on three pillars: Alignment, Breath, and Core. These are the foundation for every move you make, especially when it comes to getting back into high-impact exercise safely and confidently.
Can we be real for a second? Black Friday is usually about running around looking for the perfect gifts for everyone else on your list. The kids. Your partner. That friend who's impossible to shop for. But here's a question we want you to ask yourself this year: What about YOU, mama? When was the last time you actually put yourself on your own shopping list? When did you last invest in something that supports your wellness, your fitness for moms journey, or just makes you feel good? If you're drawing a blank or feeling that familiar twinge of guilt, we get it. We've seen it in the faces of the over 300 pregnant and postpartum mamas we've worked with. This Black Friday, we're flipping the script. We're here to remind you that investing in yourself isn't selfish. It's necessary. And with all the incredible deals happening right now, there's never been a better time to prioritize your health, happiness, and self-care. Because when you take care of yourself, you show up better for everyone else too.
Let’s just get it out there: leaking pee during jumping jacks, sneezes, or surprise laughs is incredibly common after having a baby. And if it’s happened to you, you’re definitely not alone. But here's the deal, mama: common doesn’t mean normal. We hear from mamas all the time who feel embarrassed, confused, or even resigned to living with it forever. They’re told it’s "just part of motherhood," or to "do more Kegels" and hope for the best. Spoiler: there's more to the story. Let’s break it down together — with zero shame, total honesty, and a whole lot of support.
If the word "core" immediately makes you think of crunches, planks, and chasing a six-pack… we get it. That’s what most fitness culture has taught us. But mama, we’re here to blow the lid off that outdated definition. Your core is not just your abs and it's definitely not something to "snap back" or flatten after baby. Your core is a deep, powerful system of muscles that stabilize your entire body, support your spine and pelvis, and connect your upper and lower halves. And for moms? It’s mission critical. Let’s dive into what your core really is, why it matters so much in motherhood, and how to rebuild it smarter (not harder).
Let’s take a deep breath together, mama. No really. Inhale… and exhale. Feel that? That breath you just took isn’t just relaxing - it’s powerful. And in pregnancy, labor, and postpartum recovery, breath isn’t just a tool. It’s a superpower. Breath is the "B" in our ABC Method for a reason. It connects your mind to your body, helps regulate your nervous system, supports your core and pelvic floor, and prepares you for one of the most intense physical events of your life: birth. Let’s talk about why breath matters so much, and how to start using it as your secret weapon.
Let’s talk about something unsexy but totally game-changing when it comes to feeling good in your body again: alignment. You know that achy lower back that kicks in halfway through the day? Or the neck and shoulder tension that magically appears after wrangling your toddler into a car seat? That’s not just motherhood, mama. That’s misalignment. Postpartum bodies are incredible, but they’re also navigating big changes - from shifting organs and weakened cores to the daily circus act of holding a baby on one hip, pushing a stroller with one hand, and trying to drink cold coffee with the other. It’s no wonder your body feels like it’s yelling at you. The good news? You can absolutely do something about it. And it starts with understanding alignment.
