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Shelbie Stephenson

a woman kneeling down on top of a yoga mat while holding a baby in her lap

Gina, MS, & Roxanne, RN, BSN on Instagram: "Upper Back and Neck Mobility Flow … because these babies are cute, but wow, my back hurts! This flow is perfect for easing the tension we feel from all that holding, feeding, and snuggling. These movements target the upper back, neck, and shoulders to help you feel a little more human again. Give these exercises a try: ✨ Upper Back Cat/Cows ✨ Kneeling Archer ✨ 90/90 Side Body Opener ✨ Neck Stretches + Shoulder ✨ Chest Opener with Neck Mobility ✨ Shoulder CARS Ready to feel strong and supported in your postpartum journey? 💪 Join our postpartum fitness programs and start recovering in a way that prioritizes function and mobility. 💬 Comment “SAMPLE” below to get a sneak preview of our postpartum programs! Tag a friend who could use this mobil

a group of children are doing yoga in a living room with the caption'i call it working out? '

Emma on Instagram: "Home workout 💪 with kids! 🎉 This is how my Sunday workouts often look… not your traditional session but it works for us! Fun family fitness, we move, we sweat, we play, we have fun and we feel good… Putting this on here now as I am aware the upcoming holidays and festive season are often a cause for concern as to how to squeeze in a workout… so here’s one idea…. A family workout, it may not be perfect but it’s more than you would do if you didn’t even try! Tip: good music ALWAYS helps!! Shoutout to the amazing @wellnessandbeyond.gb mats! 👌 #familyworkout #familyfit #familyfitness #fitfamily #fitfam #mumworkout #workoutwithkids #mumswhoworkout #kidworkout #familyfun #familyfirst #kidactivities #fitnessforkids #momworkout #momlife #mumswhoworkout"

Gina, MS, & Roxanne, RN, BSN on Instagram: "Ready to Return to Running Postpartum? 🏃‍♀️💪 Getting back to running after having a baby takes preparation and patience. Before my first postpartum run, I spent weeks rebuilding my strength and confidence with focused training. Here’s what worked for me: ☑️ Lower Body Strength Exercises 🏋️‍♀️ ☑️ Single-Leg Stability and Strength 🦵 ☑️ Gradually Introducing Impact 🚶‍♀️➡️🏃‍♀️ ☑️ Core and Pelvic Floor Connection 💡 ☑️ Daily Walks to Rebuild Baseline 🌟 ✍️ Comment SAMPLE for a free preview of our postpartum workout programs (this is the program I am doing to rebuild after pregnancy and birth)!! When I finally ran, it wasn’t about distance or speed—it was about feeling strong and supported. No pelvic floor issues, no pain, just progress. 🙌

a woman is doing yoga on the ground with her legs spread out in front of her

Gina, MS, & Roxanne, RN, BSN on Instagram: "Here are some core exercises to help you reconnect and strengthen your core after birth!! This series of exercises is core workout 4 from our 6 part series on YouTube ➡️ comment VIDEO for the entire FREE workout playlist! + This core workout is the warm up for our postpartum return to fitness program—where there are TEN total workouts you will do over the 16 week program! 💻 Join our postpartum return to fitness programs for daily workouts to rebuild after birth! Our goal is to help to feel strong so you can meet the demands of motherhood! Explore our programs at MamasteFit.com/fitness-programs"

Ashley| Mom Fitness-Diastasis & Prolapse Specialist on Instagram: "Send this to a mom who needs it! These stretches saved my life during my feeding days with little man. (He is 1.5 years now and I need to wean him off the bottle. I’m welcoming tips…) Other tips that have helped with mom back pain… ✅Bring baby up to you using a pillow. (I used the Boppy pillow and loved it). ✅Try not to grip your glutes when you hold baby throughout the day. Staggering your stance and switching positions often helps! ✅Work on rebuilding strength in your core and pelvic floor with deep core exercises. (Comment CORE101 if you want a free guide to get you started). Mom life isn’t for the faint of heart. In case no one told you today—you are doing a great job! #backpain #momlife #mobility #lowbac

a woman sitting on the floor in front of a couch with her feet up and texting, mama set your timer for 1 minute and try this deep core exercise

Cert. Mommy Tummy Coach on Instagram: "I highly recommend this exercise for moms who want to transform their core postpartum! Seriously, my mom pooch is flatter and I feel so much better now after doing workouts like these ❤️ Comment YES for more free exercises like this! #diastasisrecti #diastasisrectiexercises #pelvicfloorexercises #fitmom #momlife #mombod #postpartumrecovery #postpartumbodylove #postpartumfitness #postpartumjourney #postpartumexercise #pregnancyworkouts #busymomworkout"

a woman is doing exercises with a kettle in a crossfit gym, while holding a barbell

Birth Prep

Step Ups

Pelvic Tilt

Pelvic Floor Exercises

Gina, MS, & Roxanne, RN, BSN on Instagram: "🔟 Pelvic Floor Exercises Better Than Kegels!! ➡️➡️ Comment PELVIC FLOOR for our free PF prep mini course! We also have a full course that includes pelvic floor mobility flows! Prepping the pelvic floor for birth (and the postpartum/motherhood) is a big focus during pregnancy… BUT the common recommendation of “just do kegels” is not typically appropriate! ‼️ Most of us have TOO much tension so doing MORE tightening exercises may be problematic!! ➡️➡️ For birth prep, we need to learn how to MOVE the pelvic floor and RELAX it!! Here are 🔟 Pelvic Floor Exercises that are BETTER than Kegels: ⭐️ Lateral Step Ups w Hip Rotation ⭐️ Lateral Hip Shifts ⭐️ Half Kneeling Weighted Rocks ⭐️ All Fours Hip Shift + Pelvic Tilts ⭐️ All Fours Upper and L

natalie healy fabrizio on Instagram: "my true daily workout… this is what i’ve used for maintenance! but it’s a simple & easy place to start!!
-30 minutes cardio
-DB squats x12
-sumo squats x12
-DB RDL x12
-floating crunches x20
-90 degree crunches x20
-heel touches x10 each side
-12 push ups
-bent over row x10
-bicep curls x10
-tricep kickbacks x10
repeat 2x if you have time!!
#onehourworkout #strengthtraining #dumbbellworkout #workoutmotivation" Beginner Fitness, Simple Workout Plan, 30 Minute Cardio, Full Body Dumbbell Workout, Tricep Kickback, Hour Workout, Dumbell Workout, Heel Touches, Mommy Workout

Beginner Fitness

Simple Workout Plan

30 Minute Cardio

Full Body Dumbbell Workout

natalie healy fabrizio on Instagram: "my true daily workout… this is what i’ve used for maintenance! but it’s a simple & easy place to start!! -30 minutes cardio -DB squats x12 -sumo squats x12 -DB RDL x12 -floating crunches x20 -90 degree crunches x20 -heel touches x10 each side -12 push ups -bent over row x10 -bicep curls x10 -tricep kickbacks x10 repeat 2x if you have time!! #onehourworkout #strengthtraining #dumbbellworkout #workoutmotivation"

an instagram page with the message'i have never been able to do this

Pilates Workout Routine

Ab Work

Cert. Mommy Tummy Coach on Instagram: "Does your tummy bulge when you try to do a sit-up (as opposed to staying flat)? If so, let’s work on strengthening your deep core muscle (which works by drawing your waist in). This is also likely why sit-ups haven’t worked for you. #pregnancytransformation #fitnessprogram#weightlossprogram #diastasisrecti#mompouchworkout #mompouchchallenge#pelvicfloorexercises #pelvicfoor#postpartumexercise#postpartumrecoveryjourney#diastasisrectiexercises#diastasisrectirecovery #pregnancyworkouts#pregnancyexercise #abworkouts"

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Resting Metabolic Rate

Anabelen Aranton, PT on Instagram: "Feel the burn 🔥 in your calves while strengthening your pelvic floor from the ground up. 💪🔥 Are you ready to elevate your fitness routine and strengthen your core, glutes, and pelvic floor? It all starts from the ground up, with a focus on the midfoot and heel categories of foot and ankle health. 🦶💪 Incorporating a heels-elevated squat assessment can help identify any compensations in your movement patterns that may be originating from the foot and ankle complex. By addressing issues such as limited dorsiflexion due to tight calf muscles, you can work towards improving your squat form and overall kinetic chain function. 🔄💡 But don't stop there! Challenge yourself with a powerful combination of Gorilla Squats and heel raises. This dynamic duo no

Dr. Lizzie Kieffer - Pelvic PT on Instagram: "But remember to BREATHE!!!

SHARE this with a friend who needs it!!

The key here is to focus on deep diaphragmatic breaths that go 360 degrees around the rib cage and down into the pelvic floor (think out the tailbone when you inhale!!)

As you exhale, just release the breath without trying to engage the pelvic floor or anything else.

With each breath try to relax deeper into it.

Do for 3-5 minutes before bed to not only help with pelvic floor tension but to also relax your nervous system to prepare for a good sleep!!

Sleep tight friends 😘 💤
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#pelvicfloorexercises #pelvichealth #pelvicfloorphysicaltherapy #pelvicfloordysfunction #womenshealth #postpartum #postpartumfitness #fitpregnancy" Pelvic Floor Dysfunction, Sleep Tight, Back Exercises, Rib Cage, Pregnancy Workout

Pelvic Floor Dysfunction

Dr. Lizzie Kieffer - Pelvic PT on Instagram: "But remember to BREATHE!!! SHARE this with a friend who needs it!! The key here is to focus on deep diaphragmatic breaths that go 360 degrees around the rib cage and down into the pelvic floor (think out the tailbone when you inhale!!) As you exhale, just release the breath without trying to engage the pelvic floor or anything else. With each breath try to relax deeper into it. Do for 3-5 minutes before bed to not only help with pelvic floor tension but to also relax your nervous system to prepare for a good sleep!! Sleep tight friends 😘 💤 . . . #pelvicfloorexercises #pelvichealth #pelvicfloorphysicaltherapy #pelvicfloordysfunction #womenshealth #postpartum #postpartumfitness #fitpregnancy"

an exercise plan is displayed on the phone screen, and it appears to be in progress

Perineal Massage Pelvic Floor

How To Get Baby To Drop In Pelvis

Gina, MS, & Roxanne, RN, BSN on Instagram: "5 Birth Prep Exercises to Open the Pelvis for Birth + Variations!! ✍️ Comment PREP for our free birth prep circuit guide! Movement is so helpful to creating space in our pelvis for birth! Each pelvic level opens with different movement patterns, and our baby moves through each part of the pelvis in a slightly different way! The top of the pelvis opens more with wider knees and pelvic tilting—this is where baby enters or engages into the pelvis! The middle of the pelvis opens more with asymmetrical movements—this is where baby rotates! The bottom of the pelvis opens more with knees in, ankles out—this is where baby extends to be born! ➡️➡️ Learn more about pelvic mechanics + labor positions to create space in our online childbirth educatio

a woman is sitting on the floor with her foot in the air and texting that reads, why you need to add this exercise to your routine?

Hip Strengthening

Hip Strength

Magic Sauce

Hip Strengthening Exercises

Rehab Exercises

Hip Flexor Exercises

Inner Knee Pain

Strength And Mobility

Knee Strengthening Exercises

Dr. Lizzie Kieffer - Pelvic PT on Instagram: "The missing link.. 🔗 You’ve gotta try this one! Clamshells and stretches just aren’t going to cut it. Being intentional with hip strength AND mobility is the 🪄 magic sauce 🪄 ! And we can incorporate the 2 together. Exercises like this hip 90/90 lift are fantastic for targeting those deeper muscles in the hip that control internal and external rotation and stability of the pelvic floor and low back! Two of those being the Obturator Internus and the Obturator Externus. These 2 muscles are part of the pelvic floor and hip musculature and have a big impact on: ✨Pelvic Floor Dysfunctions like: burning sensations, pelvic floor weakness, and incontinence/leakage ✨Hip Pain like: stiffness, instability, hip drop, radiating knee pain ✨Low Back