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5 Postpartum Core + Pelvic Floor Mistakes I Made (So You Don’t Have To)

5 Postpartum Core + Pelvic Floor Mistakes I Made (So You Don’t Have To)

by Dara & Laura Trainers | Mar 10, 2025 | Blog, Core + Floor

After having a baby, I just wanted to feel strong, supported, and comfortable in my body again. But instead, I felt disconnected, weak, and honestly? A little broken. Like so many new moms, I turned to fitness and weight loss, convinced that if I just did more ab...
RMC Align + Activate

RMC Align + Activate

by Dara & Laura Trainers | Feb 1, 2025 | 15 Minutes, Core+Mobility, Laura, Pilates/Barre, RMC Workouts

align + activate wall workout    Find a wall, wake up your core, and feel stronger, taller, and more supported. This isn’t just about standing straighter—it’s about moving with confidence and feeling rock-solid in your body. mobility + core 17:37 a wall, a yoga...
RMC Deep Core + Posture Flow

RMC Deep Core + Posture Flow

by Dara & Laura Trainers | Feb 1, 2025 | 20+ Minutes, Core+Mobility, Laura, Pilates/Barre, Postpartum Core

deep core +posture flow   Join Laura for a dynamic Pilates flow that wakes up your core, unlocks tight, stiff spots, and builds strength that lasts. This feel-good session blends fire and focus, helping you move better and stand taller long after you leave the...
RMC Core Power Slide

RMC Core Power Slide

by Dara & Laura Trainers | Feb 1, 2025 | 20+ Minutes, around the house, Core+Mobility, Laura, Pilates/Barre, Postpartum Core, RMC Workouts

core power slide   Get ready to slide, strengthen, and feel the burn in all the right places. Grab a glider or towel and let your core, hips, and shoulders do the work—smooth, controlled, and way spicier than it looks. mobility + core 20:35 a yoga mat, a towel,...
RMC Core + Legs Strength Foundations

RMC Core + Legs Strength Foundations

by Dara & Laura Trainers | Dec 30, 2024 | 20+ Minutes, Dara, Dumbbells, RMC Workouts, Strength, Strength+Power

core + legs strength foundations Build strength and stability as your hips and core team up to create powerful, integrated support you’ll feel in every move. strength + power 22:19 moderate dumbbells USE AT YOUR OWN RISK: This website is for informational purposes...
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Be sure to hit SAVE — and send this to a friend Be sure to hit SAVE — and send this to a friend who could use a few hacks to make their lives easier- and their core stronger! 🙌 When it comes to building a stronger core, you don’t need to do MORE — you just need to do it SMARTER. Here are 3 of my go-to hacks I use with clients that help them finally feel their core muscles working with them — not against them: 1️⃣ Add resistance — give your muscles something to work against 2️⃣ Let it go — allow your belly to relax on the inhale 3️⃣ Blow before you go — exhale before you move to boost engagement These are simple shifts — but they’re total game changers. ✨ Want more? ✨ I’ve got a free guide called More for Your Core that’s got 5 go-to movements to reset your core and build real strength, without long workouts or endless planks! Comment CORELOVE below and get ready to start working smarter today. #coreandfloor #postpartumcore #postpartumpilates #diastasisrecti #prolapse #postpartumexercise
Be honest- did you buy yourself a fancy coffee jus Be honest- did you buy yourself a fancy coffee just because it’s Monday?!?!? If so, you’re in the right place friend. #momlife #newmom #millenialmom #eldermillennial
SOCIAL 👏 MEDIA 👏 IS 👏 FAKE 👏 We’re SOCIAL 👏 MEDIA 👏 IS 👏 FAKE 👏 We’re all out here comparing ourselves to random people on the internet. Feeling like we should be healthier, wealthier, more successful, more creative, more patient, more fun…all around better- just because we see other people posting their highlights. So let’s just take a minute and celebrate the things we’re doing that we don’t give ourselves enough credit for! Share something in the comments below that you’ve been working on that may not be super flashy or perfect but deserves to celebrated none the less! #progressoverperfection #justshowingup #dothedangthing
Hit SAVE—because this is what I wish someone had Hit SAVE—because this is what I wish someone had told me about postpartum recovery. 🧑‍🍼 If we haven’t met, I’m Laura—your new postpartum cheerleader and fitness BFF. And trust me, I remember those early days all too well—feeling sore, disconnected, overwhelmed… and honestly? Just trying to make it through the day. So here’s the truth: You don’t have to power through the aches and pains. You don’t have to jump into workouts you’re not ready for. And you definitely don’t have to figure it all out alone. ✨ These 5 gentle moves are where I’d start every single time. They help release tension, reconnect your core + pelvic floor, and give your body the support it’s craving—without the overwhelm. Save this for the days when you need a reset. And tag a mom friend who could use a little love. 💕 Be sure to follow along for feel-good movement that actually fits your life. #postpartumcore #bodyafterbaby #bodyafterbabies #coreandfloor #newmom #postpartumrecovery #mobilityformoms #athomeworkoutsformoms
This was one of the biggest and most profound shif This was one of the biggest and most profound shifts for me. I valued workouts that helped me achieve a specific LOOK. And sure, they felt good- I enjoyed them. But I was still left dealing with pain, discomfort and a vague feeling of weakness. When I realized I was actually craving strength- not just being smaller, I started focusing on movements and workouts that truly supported my body, built real strength and allowed me to feel more confident and capable in my body! I’m continually surprised by how strong I really am. And I feel so proud and accomplished every time I show up and do hard things. When you think about how you want to feel in your body, what words come to mind?!? Send this to the strong women in your life who are done with shrinking and stepping into their Strong Mom Era! 👊 #strongmoms #postpartumstrength #momssupportingmoms #strongmomera #bodyafterbaby #youarestrongerthanyouthink
Comment RESET below for 5 mobility moves that’ll Comment RESET below for 5 mobility moves that’ll have you feeling human again 👇 …yes, like actual relief in just a few minutes ✨ You know that feeling when your shoulders finally drop down from your ears and that searing neck pain disappears? Yeah, that. 🙌 It’s kinda magic. 🪄But also- it’s science. 👩‍🔬 Being a mom means lifting, holding, bending, twisting... and probably doing all of that while tired, stressed, and running on caffeine. That combo = stiffness, soreness, and the distinct feeling of being a hunchy grandma who got hit by a truck! The good news is- relief doesn’t have to be complicated. Or time-consuming. 🙌 You don’t need a 60-minute workout. You need 5 minutes and the right moves. Ready to start feeling stronger, more mobile, and like yourself again?!? Comment RESET and I’ll send you the 5 moves you need to ease tension, breathe life into your muscles, and help your body do what it’s meant to do—support you! #postpartumbody #bodyafterbaby #bodyafterbabies #mobilityformoms #momlife #motherhoodunfiltered #postpartumcore
I soooo wish I’d have started these things when I soooo wish I’d have started these things when my kiddos were younger. 👆 But carving out time regularly for these things felt impossible. But as my kiddos got older, and I realized motherhood is a long game, not a spring- I started getting more serious about my own mental health and well-being. If you’re feeling stuck in survival mode, I completely get it! And I know how overwhelming it is to start making time for yourself. But what I’ve realized is self care doesn’t have to be all or nothing. Carving out even just a few minutes, however small or imperfect- will have a profound effect. What’s one thing that has helped you feel happier as a parent? #momlife #momtips #newmom #motherhoodunplugged #selfcareformoms #mentalhealthformoms #momssupportingmoms
SAVE this if your core workouts aren’t working — and you’re over it. Because if you’ve been told more core exercises are the answer to pain, pressure, or pelvic floor symptoms… I hate to say it, but you’ve been misled. Your core is not just your abs. It’s a whole group of muscles that work together to stabilize your body — and they work way better when they’re supported by your hips and glutes. So today, we’re not doing crunches. We’re doing smarter movement that actually supports your core where it counts. 👉 Try these four moves 👋 Say goodbye to endless sit-ups 💪And let your glutes carry some of the load Keep the core love going by hitting FOLLOW and get regular tips and tricks that will save you time AND take your core strength next level! #coreandfloor #postpartumcore #babywearingworkout #functionalcore #bodyafterbaby #bodyafterbabies #athomeworkoutsformoms #postpartumpilates
Load More Say Hey on Instagram

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Be sure to hit SAVE — and send this to a friend Be sure to hit SAVE — and send this to a friend who could use a few hacks to make their lives easier- and their core stronger! 🙌 When it comes to building a stronger core, you don’t need to do MORE — you just need to do it SMARTER. Here are 3 of my go-to hacks I use with clients that help them finally feel their core muscles working with them — not against them: 1️⃣ Add resistance — give your muscles something to work against 2️⃣ Let it go — allow your belly to relax on the inhale 3️⃣ Blow before you go — exhale before you move to boost engagement These are simple shifts — but they’re total game changers. ✨ Want more? ✨ I’ve got a free guide called More for Your Core that’s got 5 go-to movements to reset your core and build real strength, without long workouts or endless planks! Comment CORELOVE below and get ready to start working smarter today. #coreandfloor #postpartumcore #postpartumpilates #diastasisrecti #prolapse #postpartumexercise
Be honest- did you buy yourself a fancy coffee jus Be honest- did you buy yourself a fancy coffee just because it’s Monday?!?!? If so, you’re in the right place friend. #momlife #newmom #millenialmom #eldermillennial
SOCIAL 👏 MEDIA 👏 IS 👏 FAKE 👏 We’re SOCIAL 👏 MEDIA 👏 IS 👏 FAKE 👏 We’re all out here comparing ourselves to random people on the internet. Feeling like we should be healthier, wealthier, more successful, more creative, more patient, more fun…all around better- just because we see other people posting their highlights. So let’s just take a minute and celebrate the things we’re doing that we don’t give ourselves enough credit for! Share something in the comments below that you’ve been working on that may not be super flashy or perfect but deserves to celebrated none the less! #progressoverperfection #justshowingup #dothedangthing
Hit SAVE—because this is what I wish someone had Hit SAVE—because this is what I wish someone had told me about postpartum recovery. 🧑‍🍼 If we haven’t met, I’m Laura—your new postpartum cheerleader and fitness BFF. And trust me, I remember those early days all too well—feeling sore, disconnected, overwhelmed… and honestly? Just trying to make it through the day. So here’s the truth: You don’t have to power through the aches and pains. You don’t have to jump into workouts you’re not ready for. And you definitely don’t have to figure it all out alone. ✨ These 5 gentle moves are where I’d start every single time. They help release tension, reconnect your core + pelvic floor, and give your body the support it’s craving—without the overwhelm. Save this for the days when you need a reset. And tag a mom friend who could use a little love. 💕 Be sure to follow along for feel-good movement that actually fits your life. #postpartumcore #bodyafterbaby #bodyafterbabies #coreandfloor #newmom #postpartumrecovery #mobilityformoms #athomeworkoutsformoms
This was one of the biggest and most profound shif This was one of the biggest and most profound shifts for me. I valued workouts that helped me achieve a specific LOOK. And sure, they felt good- I enjoyed them. But I was still left dealing with pain, discomfort and a vague feeling of weakness. When I realized I was actually craving strength- not just being smaller, I started focusing on movements and workouts that truly supported my body, built real strength and allowed me to feel more confident and capable in my body! I’m continually surprised by how strong I really am. And I feel so proud and accomplished every time I show up and do hard things. When you think about how you want to feel in your body, what words come to mind?!? Send this to the strong women in your life who are done with shrinking and stepping into their Strong Mom Era! 👊 #strongmoms #postpartumstrength #momssupportingmoms #strongmomera #bodyafterbaby #youarestrongerthanyouthink
Comment RESET below for 5 mobility moves that’ll Comment RESET below for 5 mobility moves that’ll have you feeling human again 👇 …yes, like actual relief in just a few minutes ✨ You know that feeling when your shoulders finally drop down from your ears and that searing neck pain disappears? Yeah, that. 🙌 It’s kinda magic. 🪄But also- it’s science. 👩‍🔬 Being a mom means lifting, holding, bending, twisting... and probably doing all of that while tired, stressed, and running on caffeine. That combo = stiffness, soreness, and the distinct feeling of being a hunchy grandma who got hit by a truck! The good news is- relief doesn’t have to be complicated. Or time-consuming. 🙌 You don’t need a 60-minute workout. You need 5 minutes and the right moves. Ready to start feeling stronger, more mobile, and like yourself again?!? Comment RESET and I’ll send you the 5 moves you need to ease tension, breathe life into your muscles, and help your body do what it’s meant to do—support you! #postpartumbody #bodyafterbaby #bodyafterbabies #mobilityformoms #momlife #motherhoodunfiltered #postpartumcore
I soooo wish I’d have started these things when I soooo wish I’d have started these things when my kiddos were younger. 👆 But carving out time regularly for these things felt impossible. But as my kiddos got older, and I realized motherhood is a long game, not a spring- I started getting more serious about my own mental health and well-being. If you’re feeling stuck in survival mode, I completely get it! And I know how overwhelming it is to start making time for yourself. But what I’ve realized is self care doesn’t have to be all or nothing. Carving out even just a few minutes, however small or imperfect- will have a profound effect. What’s one thing that has helped you feel happier as a parent? #momlife #momtips #newmom #motherhoodunplugged #selfcareformoms #mentalhealthformoms #momssupportingmoms
SAVE this if your core workouts aren’t working — and you’re over it. Because if you’ve been told more core exercises are the answer to pain, pressure, or pelvic floor symptoms… I hate to say it, but you’ve been misled. Your core is not just your abs. It’s a whole group of muscles that work together to stabilize your body — and they work way better when they’re supported by your hips and glutes. So today, we’re not doing crunches. We’re doing smarter movement that actually supports your core where it counts. 👉 Try these four moves 👋 Say goodbye to endless sit-ups 💪And let your glutes carry some of the load Keep the core love going by hitting FOLLOW and get regular tips and tricks that will save you time AND take your core strength next level! #coreandfloor #postpartumcore #babywearingworkout #functionalcore #bodyafterbaby #bodyafterbabies #athomeworkoutsformoms #postpartumpilates
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