wellness

Building healthy habits as a new mother feels impossible because the usual rules don’t fit early motherhood: your motivation is fragmented, your cues are unpredictable, and rewards feel delayed. The fix isn’t more willpower—it’s working with the science of habit formation, starting absurdly small and anchoring new routines to the constants already in your day. Why It Feels Impossible & Simple Strategies That Actually Work Understanding the psychology of lifestyle changes during the transformative journey of early motherhood When Everything Changes, Including You Becoming a mother is arguably the most profound physical, emotional, and mental transformation you'll ever experience. Your body becomes the literal gateway to new life, and in the aftermath, you're navigating an entirely new identity while caring for a completely dependent being whose needs are as unpredictable as they are urgent. If you've found yourself struggling to maintain healthy habits—or even basic self-care—during those early months (or years) of motherhood, you're not experiencing a personal failing. You're experiencing the very real psychological and physiological challenges that come with one of life's most significant transitions. Today, we're diving into the science behind why healthy lifestyle changes feel so monumentally difficult during early motherhood, and more importantly, how understanding this science can help you build sustainable habits that work with your new reality, not against it. The Perfect Storm: Why Motherhood Disrupts Our Ability to Build Habits The Neuroscience of Habit Formation vs. Maternal Brain Changes From a neuroscientific perspective, habit formation relies on consistent neural pathways in the basal ganglia—the part of our brain responsible for automatic behaviors. Under normal circumstances, it takes approximately 66 days of consistent repetition for a new behavior to become automatic, though this can range from 18 to 254 days depending on the complexity of the habit and individual factors. However, the maternal brain undergoes dramatic changes during pregnancy and the postpartum period. Research shows that gray matter volume decreases in areas responsible for social cognition, while neural plasticity increases to help mothers bond with and respond to their babies. These changes, while evolutionarily advantageous for infant care, can make it challenging to maintain the cognitive resources needed for consistent habit formation. The reality: Your brain is literally rewiring itself to prioritize your baby's needs over your own. This isn't a character flaw—it's biology working exactly as it should. The Motivation-Habit Loop: When Survival Mode Interrupts Progress Positive psychology research identifies three key components for successful lifestyle changes: Clear motivation (your "why") Consistent environmental cues Immediate rewards that reinforce the behavior Early motherhood disrupts all three of these components simultaneously: Motivation becomes fragmented: While you may intellectually know that exercise and proper nutrition are important, your immediate motivation is often simply survival—getting through the next feeding, the next sleepless night, the next crying episode. Environmental cues become unpredictable: Babies don't follow schedules, especially in the first year. The environmental consistency needed for habit formation is constantly shifting. Rewards feel delayed or absent: The benefits of healthy habits—increased energy, better mood, improved health—often take weeks or months to manifest, while the immediate reward of rest or convenience feels more pressing. The Science of Small Wins: Working With Your New Reality Micro-Habits: The Gateway to Sustainable Change Research by behavior scientist BJ Fogg at Stanford University shows that the most sustainable habit changes start incredibly small—so small they feel almost trivial. This approach is particularly powerful for new mothers because it works around, rather than against, the constraints of unpredictable schedules and limited cognitive resources. The key principle: Start with habits so small that you can do them even on your worst days. Examples of micro-habits for new mothers: Drinking one glass of water upon waking Doing five deep breaths before feeding sessions Eating one piece of fruit with breakfast Stretching for two minutes while baby has tummy time Walking to the mailbox Doing 1, 10-min video every day at about the same time The Power of Habit Stacking Habit stacking, a concept popularized by James Clear, involves attaching new habits to existing routines. For new mothers, this means identifying the few consistent elements in your day and building around them. Formula: After I [existing habit], I will [new micro-habit]. Examples: After I change baby's diaper, I will do five squats After I start a load of laundry, I will eat an apple After I put baby down for a nap, I will write down one thing I'm grateful for Check out RM HEAL, scheduled and structured progressive body care and workouts. Understanding the Timeline: Patience with the Process Realistic Expectations for Maternal Habit Formation While general research suggests 66 days for habit formation, the reality for new mothers is more complex. Several factors extend this timeline: Sleep deprivation affects decision-making and willpower Hormonal fluctuations impact motivation and energy levels Schedule unpredictability disrupts consistency requirements Cognitive load—mental resources are already stretched thin A more realistic timeline for new mothers: 3-6 months for simple habits to feel automatic, with the understanding that there will be interruptions and restarts along the way. The Non-Linear Nature of Progress Traditional habit formation models assume linear progress, but maternal habit formation is inherently non-linear. You might maintain a habit for two weeks, then have it completely disrupted by a sleep regression, growth spurt, or illness. This isn't failure—it's the reality of motherhood. Reframe: Think of habit formation as developing flexibility and resilience, not perfect consistency. Pre-empting the Pitfalls: Common Obstacles and Evidence-Based Solutions Pitfall #1: The All-or-Nothing Mindset The trap: "If I can't work out for 45 minutes, why bother with 10 minutes?" The science: Research shows that even brief exercise sessions (as short as 10 minutes) provide significant mental health benefits, including reduced anxiety and improved mood—exactly what new mothers need most. The solution: Embrace "good enough" as genuinely good. Movement is movement. Nutrition is about progress, not perfection. Pitfall #2: Comparison and Social Media Pressure The trap: Comparing your behind-the-scenes reality to other mothers' highlight reels. The science: Social comparison theory shows that upward social comparisons (comparing yourself to those you perceive as better off) consistently decrease well-being and motivation. The solution: Curate your social media carefully and focus on your own progress markers. Pitfall #3: Perfectionist Paralysis The trap: Waiting for the "perfect" time or circumstances to start healthy habits. The science: Research on implementation intentions shows that people who plan for obstacles and imperfect conditions are significantly more successful at maintaining new behaviors. The solution: Plan for imperfection. Decide in advance what you'll do when things don't go as planned. The Incremental Approach: Starting Where You Are Week 1-2: Assessment and Foundation Track your current patterns without trying to change them Identify your highest-energy time of day (even if it's just 15 minutes) Choose ONE micro-habit to begin Week 3-6: Building Consistency Focus on your chosen micro-habit daily Add environmental cues to support the habit Celebrate small wins consistently Week 7-12: Gradual Expansion Once your first habit feels automatic, consider adding a second Begin connecting habits to create beneficial chains Adjust expectations based on your baby's developmental changes The Long Game: Why Self-Care Isn't Selfish The Ripple Effect of Maternal Well-being Research consistently shows that maternal mental and physical health directly impacts: Child emotional regulation Family stress levels Long-term relationship satisfaction Overall family resilience The truth: Taking care of yourself isn't taking away from your family—it's investing in your family's long-term well-being. Understanding how to build functional strength postpartum helps you create sustainable fitness habits. And when you're juggling the mental load alongside physical recovery, you're not alone—managing the invisible load of motherhood is part of every mother's journey. Building Antifragility Through Healthy Habits Antifragility, a concept from Nassim Taleb, refers to systems that get stronger from stress and volatility. By building sustainable healthy habits during the challenging early years of motherhood, you're not just surviving—you're developing the tools to thrive amidst the beautiful chaos of raising children. Moving Forward: Your Next Steps Remember that becoming a mother is not just about caring for a new life—it's about honoring the transformation happening within yourself. Your body, mind, and spirit are all adapting to this new role, and they deserve the same patient, nurturing care you give your child. The science is clear: small, consistent changes compound over time. The key is starting where you are, with what you have, for as long as you can manage. Some days that might be a five-minute walk; other days it might simply be drinking an extra glass of water. Both matter. Both count. Your challenge this week: Choose one micro-habit that feels almost too easy to fail at. Commit to it for seven days and notice how it feels to keep a promise to yourself, even a small one. Continue Your Journey Ready to dive deeper? Explore more ways to thrive in motherhood: Managing the Invisible Load of Motherhood - Balance the mental and emotional demands alongside your physical health Building Muscle: A Lifetime Adventure - Understanding postpartum strength from the inside out The Rewrite: A Journey of Motherhood - Join the honest conversation about modern motherhood Keep reading: RM Thrive — the Revolution Motherhood method Start your free trial with Revolution Motherhood →

POP can occur at any stage of life from childbirth to menopause.  This guide will help you understand what pelvic organ prolapse is, why it happens, and most importantly, how to chart your full recovery. 

When it comes to menopause, the information age is opening up our collective conversation, but the confusion for most women persists.  This blog is a deep dive into the science of menopause and full of science backed tools for you to thrive for longevity.

A silent risk to women’s health as we age, especially as we approach menopause, is declining bone density. Here's what you need to know about osteoporosis and a lifestyle guide to prevention and strength.

There is always that nagging voice in the back of your mind asking, “what has happened to me?” 

Pain or changes during sex after birth are common and often tied to pelvic floor tension or scar-tissue tightness—not a permanent problem. The medical term is dyspareunia, and it frequently improves with gentle postpartum pelvic floor exercises, breathwork, and time. Recovery is a system: when the pelvic floor relaxes and rebuilds, comfort and pleasure return. Persistent pain deserves a provider’s evaluation. Reclaiming your sexual energy and pleasure post-baby. Do you experience pain while having sex? Are you avoiding being intimate since giving birth because you’re afraid it will hurt or feel different? Have you just been doing it to keep things steady in your marriage (but don’t really enjoy it)? If you can relate to any of the above statements, I want you to know that you’re NOT ALONE! Fact: The medical term for feeling this is actually dyspareuniaand its diagnosis often qualifies you for pelvic PT. A leading cause of painful intercourse postpartum is pelvic floor spasm, a condition in which the muscles of the pelvic floor remain involuntarily contracted, making penetration uncomfortable or even impossible. According to a recent study conducted by PelvicCare, 1 in 3 women report pain during intercourse that actually worsened 2 or more years after delivering their last baby. This is a common side effect of childbirth and it often does not pass or go away on its own. But the good news is that it is very very treatable. Here at RM, we are committed to disrupting fear and pain cycles that restrict women's lives and your ability to thrive. Sexual intimacy, pleasure, and vitality are essential components to thriving in your life and marriage. So, TMI is not a thing here—we are bringing these conversations forward, educating you about what you’re experiencing in your body, and providing effective tools to help you head back between the sheets and have fun…even if it’s just for 5 minutes before your kids wake up and crash the party! Pelvic Floor Function 101, Sex + Tools To Get Your Groove Back: Time is on your side, not your doctor’s. The 6 or 8 week postpartum check up is not your defining moment and is often misleading. Your body is totally not healed, though you may no longer need medical attention. And, as for being ready for exercise and sex at that exact moment, that’s just not true for the vast majority of women. The reality is, it takes some vulnerability to look at your body after you give birth. You’re going to discover at first, a body that looks and feels very different than before. So, take your time—this is your body, your timeline, and when you feel ready to share yourself with your partner again, then it’s the right time for you. A Lesson in Anatomy + Recovery. Your pelvic floor muscles are a network of tissues, muscles, blood vessels, ligaments and tendons. Post-vaginal or cesarean birth, this well-calibrated network needs time to recover and a few tools to help come alive again. When these muscles become chronically tight or overactive—known as pelvic floor hypertonia—it can lead to persistent discomfort, difficulty with penetration, and even urinary urgency or constipation. This actually starts in other parts of your body—rolling out your feet, breathing and moving your ribcage, mobilizing your pelvis and back. When your body feels easeful, the pelvic floor muscles relax and move as well. When you are stressed and not breathing, the most common human response is to retain that tension in your pelvic floor, hips, back and jaw muscles. Pelvic floor tension is one of the most common causes for pain. It can feel a little confusing to have a weak and tight pelvic floor, but that is how muscles operate. When they are tight, they can’t engage and become weak, so surrounding muscles begin to tighten and overcompensate. For instance, your groin muscles and hip flexors will begin gripping to create stability in your pelvis when your central core and low-back waist are collapsing. Breath, soft foam rolling, and strengthening your transversus abdominal muscles all have exponential benefits when it comes to feeling your pelvic floor release and regain pleasurable sensation. Scar tissue adhesions from tearing along your perineum, a c-section or internal scarring that may not be visible to outside observation. Scar tissue sticks to things which creates asymmetry in the surrounding areas, most notably in the pelvic floor. When the pelvic floor can not glide and move, it gets really tight (like when you throw your back out and can’t stand up straight). This is why, penetration of any kind can feel excruciating—the muscles simply can’t relax and stretch the way they normally would. Scar tissue also leads to other pelvic dysfunction like incontinence, organ prolapse, and diastasis recti. Your pelvic floor is part of a system. It’s important to understand that your body is a system and that your pelvic floor is part of it. When you have pain and pressure in your vaginal wall that makes penetrative sex painful you are most likely dealing with a combination of the above conditions. Good news is, when you start treating the whole system, all of the symptoms begin to improve together! Where To Begin A pelvic physical therapist (not OT) that is specialized in manual and visceral manipulation. I look particularly for PT’s who are trained in the Jean Barral Method. They should talk you through everything, listen to your concerns, and be in communication throughout the session so that any internal or external treatments are consented to and you know what is being worked on, released, and realigned. Gentle postpartum recovery exercises that facilitate functional strengthening, but also integrate your emotional and mental health. For pelvic floor hypertonia and postpartum recovery, start with exercises that focus on releasing tension before strengthening, such as: Diaphragmatic breathing to encourage relaxation of the pelvic muscles. Pelvic tilts and bridges with a focus on slow, controlled movement. Soft tissue release with a therapy ball or gentle foam rolling around the hips and lower back. Mindful stretching to reduce tightness in the inner thighs and hip flexors. When you feel happy and relaxed, sex becomes more interesting and your body will respond more readily to the idea of intimacy and pleasure. Start in Phase 1, Week 1 of the RM App and discover your energy and creativity in all parts of your body and being. Be honest with yourself and your partner. Sexual intimacy is not solely defined by penetrative sex as one of my favorite clinical sexologists, Hani Avital, founder of Shelaah, shares in her work with women and couples. Sexual intimacy is about all of your sensual pleasure and senses being brought to life and stimulated together. Postpartum sexuality can become an awesome opportunity to awaken parts of your relationship that you never knew existed before. Something To Remember Sexuality evolves and matures decade over decade. Post-baby, you may feel exhausted and have zero libido or you may feel the opposite and want to jump on your partner the second you’re alone. All experiences and desires are normal and there is no right or wrong way to live into your sexuality—it will ebb and flow over a lifetime. But living with pain, restricting in shame, and silently suffering are formulas for total self-implosion. Breathe and relax. Your body is an incredible entity that is capable of healing, is powerful and resilient. Addressing pelvic floor spasm and hypertonia through breath, movement, and targeted therapy can restore your sexual wellness and confidence. Maturing within yourself, as motherhood often brings, can lead to you becoming more self-possessed, self-aware, and embodied, while experiencing greater pleasure and orgasms than you ever did before having kids. Get a mirror, take a look down there, and then let us know your questions. If you’re in need of a pelvic PT, send us a message and we’ll help you find one. Join our community and chat with other moms. Plus, it’s the month of love—what better time than to talk to your partner and let them know how you’re feeling. Honesty has a way of smoothing the path to intimacy more than anything else. Keep reading: Pelvic Organ Prolapse: Your Complete Guide Nurturing Intimacy Within Yourself Vaginal Birth Recovery: Tips and Secrets for Healing RM Heal — the Revolution Motherhood method Start your free trial with Revolution Motherhood →

The mental load of motherhood is the constant, invisible work of tracking, planning, and anticipating your family’s needs. It doesn’t switch off—and most moms were never given tools to manage a mind that never stops spinning. Embodied fitness offers one: movement that demands focus, training your attention while it strengthens your body. Embodied fitness for the mom-life you deserve and want most. No matter where you are on your journey, every mom needs to hear this… Your mind is forever altered, consumed, and reordered as soon as you have babies. The topics you hold, lists you manage, and needs you anticipate to ensure your family is safe and thriving, will never leave you. You most likely wouldn’t trade your new reality for anything, but you also grieve the loss of your relatively peaceful, pre-mom brain. However, much as you love your children, no one prepares you with skills and tools to manage a mind that is constantly spinning, has trouble focusing for more than 5 seconds, and can’t remember anyone’s name anymore. You're not alone. Nowhere does that statement hold more true than when it comes to caring for your body and working out. The days when the biggest challenge was just getting your booty to class are over. Your new reality is that you’ll spend an entire class doing a tug-of-war with your brain bouncing around and your unprocessed self-needs clattering for attention. Then, after the class, you buckle up to greet whatever is going down at home. It almost doesn’t feel worth it and that, my dear friends, is the biggest trap of all. The idea that your mind should somehow be able to compartmentalize and “turn off” is just not real. Our mental and physical health go hand in hand. They directly relate to and impact one another—and that is the greatest secret we can optimize as moms. So, now that we have established that your feelings are completely normal and we know you’re dying for the ability to deeply focus once again, we can tackle the topic of mindfulness and how it is cultivated in your real-life, mom experience. When I say “mindful,” most of us immediately think of yoga or meditation. Those are wonderful practices that I enjoy deeply, but mediation is kind of torture these days—if I’m totally honest. As we have established, being alone with your brain to spiral is not productive for most of us. We need something powerful and challenging to train our minds and focus our undivided attention onto. What if your invested workout hours did more than lift your booty, but actually nourished you so that you walked away embodying the mom and woman you most want to be in the world? That is where the opportunity of embodied fitness comes in! Here’s how you’ll achieve just that: Taking the time to learn how your body works requires mental discipline. You can’t zone out while you’re working out—especially with RM. By engaging the mind and body together, you’ll achieve the physical and the mental reset you want most, with a shorter time on your mat! Your workouts get efficient and effective because you are working more muscles in an integrated way, the entire time. So, here’s your step-by-step roadmap: Begin this year with Phase 1, Week 1 of the RM Method. Follow the daily schedule of 30 minutes or less workouts a day and give your whole self to the workouts. No distractions—no checking your phone, fiddling with your hair, nothing! Accountability + Motivation boosters are essential: Join the RM Inner Circle Group (it’s FREE with your membership!) on WhatsApp and receive daily love notes, inspiration, and feel empowered from other moms, just like you. Love yourself when you feel stuck or feel like you’re failing. Love your body. Love your temple. Remember, it birthed your babies. We’ve got this…together, hands on each other’s backs. Keep reading: The Science Behind Building Healthy Habits as a New Mother Dad Brain vs. Mom Brain: It's Not You. It's Not Him. It's Biology. RM Thrive — the Revolution Motherhood method Start your free trial with Revolution Motherhood →

Most diastasis recti resolves with consistent deep-core work, but a smaller number of cases need more. Diastasis recti exercises postpartum focus on reconnecting the transversus abdominis and avoiding coning or doming. In over 20 years of practice, true cases needing further intervention are uncommon—and when they occur, they’re best evaluated by a pelvic-health professional. When More Intervention Might Be Needed In my last Diastasis Recti article, I defined DR and shared how to assess your abdominal tone and strength—a true DR that needs additional treatment is actually not that common. Today, I'm going to talk about those cases, how it feels and looks, and how to treat it, should you be wondering about the state of your abdominal wall. To be clear, in my 20+ years practicing, I have only seen a handful of these cases and they have all been treatable with the following intervention. For those of us who embark on the journey of motherhood, there’s a lot about it that scares us…all the flipping time! Your body doesn’t have to be one of those things. It can be a refuge for self-connection, self-understanding, stress release, and emotional clarity. Here’s how you know, what to do, and where to begin if you think you may need more help with your abdominal recovery post babies… HOW TO TELL IF YOU NEED FURTHER INTERVENTION A true Diastasis Recti is when the abdomen is like a pool of thinned and soft belly tissue—there’s almost no response even at the mom’s very best effort. In these cases, I refer moms to a very specialized pelvic PT for manual, visceral manipulation. This is because, the loss of the front core muscles will have also resulted in extreme weakness and tension in the back, pelvic floor, and hip-stabilizing muscles, requiring manual release, visceral movement, and often organ realignment prior to a mom’s ability to begin isolating, feeling, and engaging her transverse abdominals (TVA). In these cases, there are common symptoms that accompany the DR such as stress incontinence, back pain, hunched shoulders and “stuck ribs.” The term, stuck ribs, is used to explain how a widened diaphragm and ribcage are unresponsive when asked to expand and contract 3-dimensionally. WHY DIASTASIS RECTI EXERCISES POSTPARTUM MATTER When caught early, Diastasis Recti exercises postpartum can play a critical role in closing abdominal separation and restoring core function. By progressively engaging the deep core muscles—especially the TVA—these exercises help rebuild tension and elasticity in the midline, allowing moms to regain strength and prevent further weakening. Proper core activation also reduces the risk of secondary issues like pelvic instability or back pain, making postpartum fitness a smoother, more supportive journey. THE 411 ON CONING + DOMING Ever heard of “coning” or “doming?” These terms refer to an abdominal contraction that instead of pulling down and inward, separates and pushes your midline out between the two sides of your 6-pack. This separation and outward pressure occurs in a moment when your TVA are not able to engage and so your external abs are disorganized and de-stabilized, like when you’re 9 months pregnant or just gave birth. COMMON CONING Sometimes coning spontaneously and naturally occurs when you sneeze, cough or simply try to sit up after lying down. These short-lived moments are not dangerous and do not ‘cause’ Diastasis Recti. You can try and engage your TVA mindfully before you sneeze or cough (and definitely when rolling up out of bed) and this can help hold things in place in the moment, but it’s ok if you can’t and don’t. You will not make things worse because you are 9-months pregnant or 1-week postpartum and have a moment of coning. The coning that we want to watch out for is a separation that occurs when you are working out and your abs cannot sustain their engagement through exercise—so, you “cone.” Paying attention to this “lost TVA moment” will allow you to pause your exercise and use breath to re-engage from the inside out, continuing to strengthen your abdominal wall. If ignored, you begin to risk training your abs to pull apart for strength instead of together, which can lead to thinning and weakening of the midline, resulting in a more severe Diastasis Recti UNDERSTANDING YOUR CORE & ITS CONNECTION TO OTHER SYSTEMS A strong, engaged core doesn’t just impact your abs—it affects your entire body. Without a functioning core, your spine lacks stability, your pelvic floor compensates in ways that lead to tightness and dysfunction, and your breath becomes shallow and ineffective. PELVIC MUSCLE SPASMS & WEAK CORE MUSCLES One often-overlooked issue in postpartum recovery is the development of pelvic muscle spasm due to core weakness. When the TVA and deep abdominal muscles are unable to activate properly, the pelvic muscles overcompensate, leading to chronic tension, discomfort, and even pain. Many moms experience this as a tight, gripping feeling in the pelvic floor, which can contribute to urinary leakage, hip pain, and discomfort during movement. To prevent this, it’s essential to restore proper core engagement through breath work, progressive strengthening, and intentional pelvic floor relaxation techniques.. HOW TO KNOW YOU NEED MORE HELP An Easy Way To Test Your Midline: Standing or lying down, simply take a deep breath. If your midline sticks out below your ribs (and your ribs don’t move), this is a sign that you need some help from a pelvic PT. Make an appointment with a specialized PT to help remobilize your ribs and diaphragm. They can also release the back tension that is keeping your TVA from gliding with your breath. EXERCISE & “DOMING” What can exacerbate your abdominal weakness and lead to a widening of the midline is sustained coning and weight-baring core work while the TVA are disengaged. For example, doing a plank while pregnant and the midline is pushing down and out instead of up and “hugging” the baby. If you are working out and noticing that your mid-belly is lax, bulging or can not draw in and together, then you need to pause and go back to your foundational TVA strength. BELLY BANDS: DOs & DON’Ts Belly bands are tight, elastic-type corsets that wrap around your back and waist to help hold your belly in. Moms are advised way too frequently to use belly bands and it f’s up their abs! Extended or frequent use keeps your muscles deactivated and trains them to become increasingly passive and reliant on the belly band. I have seen this lead to complete atrophy of the majority of your trunk’s core muscle system, requiring months of rehabilitation and recovery. I only advise using a belly band in very specific, early postpartum or post-operative situations, where the mom is often needing to care for her older children and or perform standing/walking tasks that are beyond her body’s capacity. In these instances, the band can lend itself to support the mom through a couple hours of activity and then, she takes it off, but I always use them with a plan to stop using them. THE SURGICAL OPTION Surgery is the right choice for you if you and your medical team decide so. No one knows your body and your needs better than you. I have advised women with minimal separations to head into surgery because psychologically, they just needed to see a quicker fix than the rehab fitness was going to yield. Some have gone in because their tissues were so compromised, they likely would never be able to bring elasticity and strength back to the core without it. Whatever you choose, I applaud you. POST-OP TIPS Corrective surgery is major undergoing and you will need the same course of muscle reeducation and strength training post-op as you do now. But, the great news is, you’ll have muscles that are aligned where they are meant to be and tissues with enough tension and elasticity to engage and build 3-dimension strength! Remember, surgery will only be an option after you are sure you’re done having children. So, no matter where you are in your journey, a daily, mind-body core workout that meets you at your fitness level and supports your muscle activation are a must for your long-term health. THE PUNCHLINE A fit, active lifestyle is key to success. Find a program that inspires you and keeps you moving forward. It should resonate with you and you should feel changes happening as you make your way through the program. Postpartum Fitness & Core Strength: A strong core is essential for postpartum fitness. Whether you’re lifting your baby, returning to exercise, or simply moving through daily life, core stability is at the heart of it all. Strengthening your TVA through intentional movement ensures long-term function and resilience. For more on diastasis-recti and your pre and postnatal muscle education, check out the RM DR Program on our App.For an exceptional Pelvic PT, check out Beyond Basics with multiple locations located in Manhattan. Keep reading: Pelvic Organ Prolapse: Your Complete Guide Diastasis Recti: What It Is, Symptoms, and Nothing to Fear RM Heal — the Revolution Motherhood method Work with Rachel in a private session →

Diastasis recti is a common condition describing a thinning and widening of the connective tissue along the abdominal midline, often from pregnancy. Despite the fear marketed around it, it’s a normal, learnable part of many recoveries. Understanding diastasis recti symptoms—and how your deep core and pelvic floor work together—is the first step to healing without panic. Nothing to Fear & Everything to Learn Companies have learned that fear sells—especially to women and most definitely to moms. If you are afraid AND only have access to partial or distorted information about your body, then you are more likely to buy whatever they tell you will fix the problem. Case in point, Diastasis Recti. Diastasis Recti (pronounced dai·uh·stay·suhs rek·tai or just DR for short): Is a common condition that describes a thinning and weakening of the abdominal wall and an inability to create a strong, unified contraction of all of the layers of your abs across the midline, or Linea Alba. PELVIC FLOOR SPASMS & ITS CONNECTION TO DR One lesser-known but related issue is pelvic floor spasm—a condition where the muscles of the pelvic floor become excessively tight, leading to discomfort, pain, and difficulty engaging the core properly. Many women with diastasis recti experience pelvic floor spasm due to the instability in their core, causing compensations in the pelvic muscles. Addressing DR through proper engagement of the transverse abdominals (TVA) can help relieve unnecessary tension in the pelvic floor and restore functional movement. ANATOMY 101 In order to make an accurate strength assessment and informed decision about your healing, we are going to first dive into understanding what your muscles do and why. Your TVA (transverse abs) form the base of all of your mid-trunk muscles, from the back through your side waist, across the front of your hips. They are your stability muscles that glide back and forth around your waist when you take deep breaths. Resting on top of your TVA, are your visible ab muscles, which are your mobility muscles—meaning they are the ones that flex and extend to help you bend over, turn and lift heavy objects (like your toddler!). Here’s what you need to know: Isolating your TVA is new for most people. I certainly never had to do it before having babies. But, and this is essential - learning to isolate and strength train your TVA is the secret sauce to rehabilitating your pelvic floor, your back and entire trunk function. This is because your TVA is the foundation for your entire body. When your TVA is passive and unresponsive (which naturally occurs with pregnancy and childbirth), you will experience all kinds of tightness in your hips, back and pelvis. You’ll feel like it’s impossible to engage your abs and like you’re stuck and can’t move easefully. A disengaged TVA often contributes to other conditions like incontinence and pelvic organ prolapse. TAKES TIME TO LEARN YOUR TVA, BUT IT WILL PAY OFF Chances are, you’ve never had to isolate your TVA. I certainly hadn’t prior to giving birth! My core had just always kind of been there for me. So, learning how to breathe and create the subtle glide of your TVA without triggering other muscles (like your hip flexors) requires both patience and consistency. The more you practice, the stronger your neural pathway from your brain to your TVA becomes, making it easier to strength-train and make progress. Check out this video in Phase 1 for detailed instruction on strengthening your TVA. THE SECRET ABOUT MEASURING DR: There is no standardized way to check for DR by a healthcare provider or even by pelvic PT’s. If your OB does a quick check at your 6 or 8 week check-up and declares you fine or “3 fingers,” take a breath, go home, and follow these steps to discern your actual abdominal capacity. WHAT DO FINGER MEASUREMENTS MEAN? Not much, honestly. Consider a belly at total rest. If I stick my fingers into the space between the two sides of your six-pack, chances are I’d be able to get a few fingers in there, especially if I’m digging around. Now, consider a belly that has been activated into a best-effort attempt to co-contract your TVA and your six-pack? This midline would be much more firm. Then, take the same belly, on a mom who hasn’t slept in 24 hours, whose back is jacked and ask her to make a best-effort contraction—her midline would measure much more weakly. Here’s my point (and some homework!): Hold your initial DR reading lightly. Let it be a guide post that you check every 6-8 weeks as you are doing progressive strength and rehabilitative work (ahem…like working your way through RM Phase 1, for example). HOW TO KNOW YOU’RE READY TO WORKOUT Right after delivery, your belly is literally a deflated balloon—the tissues are stretched and beginning a healing process that spontaneously contracts and shrinks your tissues. This is NOT the time to start digging into your midline to see if your abs are separated—they are and that’s totally normal. In the early days post-childbirth, it’s best to do some simple breath-based, TVA engagement (follow along here) where you’re waking up your abs to work within the movements of daily life—to help you stand up, sit down, and support a baby cradled in your arms. DIASASTIS RECTI EXERCISE POSTPARTUM: THE FIRST STEP TO RECOVERY When you’re ready to start rebuilding strength, diastasis recti exercises postpartum are the best place to begin. These gentle core activations target the TVA and pelvic floor, helping restore stability and prevent further complications like pelvic floor spasm. The earlier you can reconnect with your deep core muscles, the more effectively you can support your spine, hips, and overall movement patterns. Once you are feeling like you want and need more, head over to the 4th Trimester program. Timing is personal—for me, it was about 10 days post birth. So, no matter when you’re feeling like you need to get into your body and begin moving the newborn kinks out, it is the right time. WHAT TO DO WHEN YOU’RE READY Have your mind in the right space and understand your motivation to help your body heal and feel more at ease. Enter a place of curiosity with your body. Go from tending to your recovery, to helping your body heal and regain strength—not from hating your postpartum body and trying to get anything back from before motherhood. That is all in the past. Now, you are in the present and moving forward. Remember, you are living the opportunity of your lifetime—to embody and know yourself as a mom, as a woman, as all of the facets of brilliant you. Motherhood is everything…the entire suite of human emotion, thought, and self-expression. It takes courage to enter your body as a mom, because you will release feelings that are big—they could be scary and you might even discover some inconvenient truths. But, this is the gateway to thriving and really enjoying your life. Be brave—you can do it! You can do anything you set your mind to…you gave birth! So, place fear of your body, mind, and emotions aside, roll out your mat, and discover what is possible in this lifetime. I’m in there with you, every step of the way. Keep reading: Pelvic Organ Prolapse: Your Complete Guide Diastasis Recti Exercises Postpartum: When More Intervention Is Needed Building Muscle After Childbirth: Rebuilding Strength From Your Core Out RM Heal — the Revolution Motherhood method Start your free trial with Revolution Motherhood →

Vaginal birth recovery happens in layers: swelling and tenderness first, then gradually rebuilding the pelvic floor and deep core. The early days call for rest, ice, and gentle care—not rushing into kegels. As healing progresses, breath-based pelvic floor work restores function and strength. Every recovery is different, so move at your body’s pace and follow your provider’s guidance. Tips + Secrets for Healing Your Secret Parts I always wondered why laboring women were totally naked in birth videos—not even wearing a top? Wtf? I was about to find out… My First Birth Adventure: My water broke during rush hour in the middle of Astor Place. I already knew every birth story is different—there are expected and unexpected circumstances that surround them all, and my first experience made that crystal clear. After grabbing a cab from someone else, yelling that my water had just broken and her yelling back, “Oh…well, yes—you take it then,” I proceeded to drive home to Brooklyn, going in the opposite direction of my hospital. I often get a sideways look from people when I get to that part of the story, but I couldn’t think of anywhere else to be except in my shower, alone, safe and…out of my clothes! After grabbing a cab from someone else, yelling that my water had just broken and her yelling back, “Oh…well, yes—you take it then,” I proceeded to drive home to Brooklyn, going in the opposite direction of my hospital. I often get a sideways look from people when I get to that part of the story, but I couldn’t think of anywhere else to be except in my shower, alone, safe and…out of my clothes! I was as prepared as I could be. My husband and I had taken the birth class, painted the nursery, and even hung the mobile above the crib in anticipation of meeting our baby. However, at that moment, none of the preparation mattered. Little known fact: Your water doesn’t just break once and stop. It continues to flow out of you…a lot of it…for a while. Coupled over with increasingly blinding contractions, picking our way through NYC traffic at 6PM, I proceeded to flood the cab driver’s backseat with my amniotic fluid. I left him the biggest tip of my life as I muttered ‘I’m so sorry’ and sprinted up the stairs to our apartment, undressing the entire way. By the time I was in the shower, my contractions were so intense, they were dropping me to my knees. My husband at that moment was in East Hampton—at least 3 hours away. I wasn’t due for 15 more days, so I had told him I’d be fine and to go that morning. Now, he was desperately trying to get back to the city while I was in the shower with contractions 4 minutes apart. Hollywood-worthy, yes. Unique and personal? 100%. The ending was sweet—he made it for the birth of our daughter. My friends stayed at the hospital until my husband arrived, and 12 hours later, I delivered my daughter vaginally. Postpartum Recovery: What No One Tells You The first moment I even considered the resulting state of my vagina was when the nurse was walking me to the bathroom for the first time and helping me with an ice pack when she proclaimed, “Wow, you are swollen!” I didn’t understand what was so swollen, and then I tried to sit down. For two days, I had to sit on a soft pillow because a chair was too intense on my pelvic floor. Nothing prepared me for the healing process that follows a vaginal delivery. It’s something we don’t talk about enough, but postpartum recovery is real. Your body has just been through one of the most transformative experiences, and it needs intentional care and time to heal. Swelling, tenderness, and discomfort are normal, but movement, gentle stretching, and breathwork will help support your recovery and ease the transition into motherhood. Then came the constant “do your kegels” advice, which I had NO IDEA how to do. Squeeze what? Where? Since this fateful entry into motherhood 13 years ago, I have not only pioneered my own pelvic floor and vaginal recovery, but I’ve helped countless women do the same.MYTH DISRUPTORS: During & After Birth What you need to know and how and when to do your kegels (or not!): TRUTH ABOUT TEARING Your vaginal wall is very resilient and you are not ‘giving birth wrong’ if you tear or not - genes, muscle tone and frankly the angle and speed at which your baby exits your body have the biggest impact on your chances and honestly, not a lot of that is adjustable in those last few moments of pushing your baby out. These tools will help your pelvic floor remain functional and able to stretch and rebound best (so as to make birth easier and decrease your chances of tearing): Definitely staying active, fascia rolling, hip and pelvic floor opening exercise, and core strengthening throughout pregnancy will support your ability to engage actively in the birthing process. The result? Improved pelvic floor muscles and ability to sustain birth and recover well. THE WHOLE PELVIC FLOOR There is a difference between the distention and stretching of the vagina itself and the distention and injury sustained by your pelvic floor. Your pelvic floor and rectum receive the full brunt of vaginal childbirth, and it can be difficult in the first couple of weeks post-birth to discern the full landscape of needed recovery between vaginal and posterior stretching and weakness. ICE, WITCH HAZEL & THE SOFT, FOAM ROLLER In your early days post-birth, ice and witch hazel pads are your BFFs to help the swelling go down. Eventually, you’ll want to focus on your upper torso. Your ribs and back are important, making sure there’s room to breathe and move, keeping your shoulders and neck open with soft foam rolling and gentle stretches. Should You Use a Postpartum Corset? The idea of wearing a postpartum corset is popular, but it’s not a cure-all for recovery. While light compression can provide comfort in the early days, relying on a corset for too long can prevent the deep core muscles from reactivating naturally. Instead of binding the belly tightly, focus on breathwork, TVA activation, and progressive movement to restore core strength in a functional way. BREATHE FOR TVA ENGAGEMENT Breathing and your Transversus Breath Activation are next. Your TVA is anatomically connected to your pelvic floor, low back, and hip bones—learn more on this topic here. Breathing for TVA engagement is the real relief and stability you’re craving in those early weeks post-birth. Once your TVA begins to glide, it will support your body’s natural healing process, lending you better back support when sitting, feeding, and moving with your baby. They will also begin to spontaneously lift and support your pelvic floor muscles by holding the weight of your upper body so you are not collapsing your weight onto your pelvis. HEAL YOUR SCAR TISSUE If you tore or had larger intervention like an episiotomy, the scar line needs time for healing. Depending on the degree of the tear, you’ll begin to feel your stitches dissolving, or visit your doctor to remove the stitches. At this point, you want to think about scar care. Similar to a c-section, the tissues need breath, relaxation, and functional re-education. Kegels are not the way to go for this. However, breath-based vaginal wall contractions are! Want More? Here’s my go-to for educating your breath and isolating your transverses abs through breath-based exercises. The RM Pelvic Corridor | Not a KegelOnce you can breathe and engage your TVA, move your attention down to your vaginal wall. Breathe all the way in, as you begin to exhale you will contract just your vaginal wall as if you’re trying to squeeze a tampon. Once you begin your next inhale, relax your vaginal wall (without baring down) and repeat your exhale exercise. You’ll feel the vaginal wall begin to respond with contractions and releases better with each attempt. Once you feel a general “yes,” you are going to evolve the contraction. Imagine the contraction traveling even further up the birth canal to the center of your body behind your belly button. It’s like a continuous, internal tunnel of strength at the very center of your body—I call this the RM Pelvic Corridor. Anatomically speaking, we are co-contracting your pelvic floor, vaginal wall, and TVA for a functionally re-educated deep abdominal system that forms the foundation for ALL of your external muscles, from butt to inner thighs and six pack…this is where you start! Incontinence is normal right after vaginal delivery. The above exercises, coupled with some pelvic floor PT, will result in achieving reliable bladder control (yes, even when jumping on a trampoline!). In some cases, the urethra sheath is injured or there can be subtle issues with visceral tissues and organ placement—all of these nuances can be looked at by a skilled pelvic PT and/or a Urogynecologist. But, please know you don’t have to just live with a lifelong incontinence. Through the rehabilitative phase, you need to move daily, even just your breath-based pelvic corridor exercises and a little soft foam rolling. This is because you are working on neuro-strength repatterning. You are training muscles to activate when your brain tells your body to stand up, sit down, lie down, bounce, burp, feed, carry, and walk.The more frequently you work with these muscles, the more they will be strengthened in your daily mom-life and the better it will all feel.Now, You Start To Thrive Your entrance into motherhood was and is the opportunity of your lifetime to understand your body and inhabit yourself from the inside out. This is your time to develop a lifelong fitness habit that will carry you well beyond your early mom-years and into your great-grandma years! Addressing Pelvic Floor Spasm Post-Birth Many moms experience pelvic floor spasm due to the intense work these muscles perform during birth. This tightening can lead to discomfort and even difficulty with movement. The key is gentle release work, breath-based engagement, and mobilization exercises to help the pelvic floor relax and restore its function. Working with a pelvic floor PT and practicing intentional breath-based movement will help relieve tension and support long-term healing. I am more mature, disciplined, and at home in my skin than ever—I still LOVE a sweaty, endorphin-pumping workout, I just cross-train better for it. And, so can you! Check out what’s possible for you here. Keep reading: Cesarean Birth Recovery: How to Prep, Plan & Heal Like a Badass Diastasis Recti: What It Is, Symptoms, and Nothing to Fear RM Heal — the Revolution Motherhood method Start your free trial with Revolution Motherhood →

A c-section is major abdominal surgery, so recovery has a few key differences from vaginal birth—but beyond the initial healing phase, the path back to strength is more similar than you’d expect. Safe c-section recovery centers on scar care, gentle reactivation of your deep core, and progressing only as your body and your provider allow. How to Prep, Plan & Heal Like a Badass After more than a decade of working with women and guiding their postpartum recoveries, there's not much I haven't seen. And the truth is, while there are some key differences between a c-section and vaginal birth, beyond the initial healing phase, there are more similarities than you might expect. However, those key differences are important and can make all the difference when it comes to planning the best outcome and making a full and active recovery. The initial weeks of postpartum recovery after a c-section require patience and intentional movement. Your body is healing from a major surgery, so focusing on gentle movement, breathwork, and core awareness will set the foundation for long-term healing. The 411 on C-Sections I’ll begin with the obvious, but often glossed-over fact: A c-section is major abdominal surgery. Your doctor cuts through your abdominal layers, muscle, fascial tissue, moves your intestines out of the way and then opens your uterus. It’s a lot for a body to recover from and if your experience was in any way unplanned or urgent, the psychological and emotional recovery can be just as intense as the physical. So, whether you are heading into a planned surgery or are looking for answers because you unexpectedly delivered via cesarean, I’m here to support you with my game-changing tips that will help you get the care you need from your medical team, understand what has happened to your body and learn how to design your personal recovery plan. Planned C-Section: Ask all the questions! If you know in advance that you’ll be delivering your baby via cesarean: Speak with you OB about the details regarding your surgery, where they perform the incision and how they close you post-operatively. Do they close you themselves or do they have someone else perform the closure? What materials do they use to close you (internal stitches and external). This will open the conversation and put you in the driver’s seat to make informed decisions and requests regarding the surgery itself. Previously delivered via c-section? If you’re experiencing pain, bumpiness or unevenness around your old scar, your surgeon can revise the scar tissue during your new c-section and restitch you for best abdominal healing and functional recovery. My Major Pro-Tip: Consider speaking with your OB about having a plastic surgeon in the operating room to close your incision. They are the best trained in the bizz to minimize scarring and stitch for optimal, functional recovery. Note: This can be a delicate conversation to have as it's outside of a physician's normal operating procedure—they may think it’s unnecessary. However, a great plastic surgeon can make a huge difference in your abdominal recovery and if you want to explore this option, you have the right to request it. An exceptional resource for the Plastic Surgeon route is Dr. Sophie Bartsich who has pioneered educational resources for women preparing for planned c-sections. D Post Operative: What to expect and what to do in those early days. Just like any other major surgery, expect a period of healing and rehabilitation, followed by targeted muscle re-education and integrative strength exercises. In the first few days post-surgery: While the incision is still healing, you will want to follow your doctor’s guidelines carefully. Keep it clean, rest as much as you can, and when you feel ready and able to begin standing and walking, go slowly. Expect some digestive discomfort, bloating and gas, as well as limitations to your ability to stand, sit, walk, and carry your newborn. In brief, you’ll need some help tending to your and your baby’s needs for a few weeks—be ready to ask for help! Emotional Check In: You will most likely feel grateful and frustrated having other people help tend to your baby’s needs. This conflicting emotional landscape is totally normal and it’s ok to want help, but also want to be the only person taking care of your baby. Buckle up! This tug will be with you for the rest of your life—welcome to motherhood. Accepting it will help you navigate your need for close intimacy with your sweet baby and space for yourself; year over year and decade over decade. Improve Healing In The First Weeks: Go slowly and listen to your body. The first effort you will make in recovering movement and sensation in your abdominal wall is…breathing. All pregnancies change the dynamics of your breath and hijack your diaphragm. Plus, newly post-op, you will instinctively want to curl around your incision, which can lead to compressing your already weakened core muscles and increase pelvic floor pressure. This mindful breathing video will improve circulation, relax the trunk muscles, and begin the recovery of your nuero-musclar connections (how your brain triggers specific muscles to move or not!). From these simple breath practices, you can begin to add some intentional and gentle muscle contractions through the rib cage, waist and Transversus Abs. Get more of my post-op recovery guidance in : The RM 4th Trimester Program (all on the RM APP) Scar Care: Reduce adhesions and improve your ab function Once your incision has healed and your doctor has given you the “green light” for some gentle movement, you can begin scar massage which will improve nerve regeneration, reduce swelling and adhesions, and increase blood flow (= quicker and better tissue healing), all of which leads to better overall function of your abdominal wall My Massage Hack: Take a little bit of your regular moisturizer and lightly massage your scar when you get out of the shower. Begin with gentle, circular fingertip movements, then, over several weeks, you can increase the pressure and begin moving up and down across the scar. There’s no doubt you’ll feel things—numbness, tingling, emotions…go slowly. About 60 seconds of tender, self-attention to feel, hear and be present in your recovery. STOP IF: You feel pain. That’s your guardrail to how deep you can go. You’ll be able to take a little more pressure for longer as you progress in your healing. If pain is ever persistent, sharp or just feels “off,” call your doctor and get it checked out. Pelvic PT: Yup, for a c-section…Depending on your healing and doctor’s clearance, around weeks 6-10 post-op, make an appointment with a Pelvic Floor specialized PT who practices manual, visceral manipulation. You can ask your doctor for a prescription and even if the PT is out of network, you may be able to receive some reimbursement from your insurance provider. Why + What to Expect: First, your pelvic floor PT should talk you through everything, from listening to your birth and health history, to telling you how they will touch and treat you. Internal work is very common and often very effective for aiding and accelerating c-section recovery. This is because your trunk muscles and pelvic floor muscles are all connected. When you undergo low abdominal surgery, the scar tissue can adhere to itself, other tissues, and even to organs—which often leads to tightness and feeling restricted across the groin and throughout your pelvic floor. A skilled Pelvic PT will release triggered or spasming pelvic floor muscles and re-mobilize internal and external fascial tissue. This will allow you to begin engaging your Transversus Abs (or TVA) and what I call ‘the pelvic corridor’ for a fully functional, strong pelvic floor and abdominal system. Generally, a few sessions with a great pelvic PT is enough. But, if you sustained other injuries while delivering (ie. tearing, organ prolapse, incontinence) you may need a longer course of treatment coupled with targeted exercises. Again, this should be an ongoing conversation with your PT so that you are aligned every step of the way. From Healing to Strength Training : How to start and how to stick with it Once you have been cleared by your physician and are feeling ready to begin exercising, it’s important to remember that your fitness needs and schedule are different in these initial months (and years!) postpartum. You'll want tools (like the RM Soft Foam Roller) to release tight muscles, flush out swelling + stiffness while reducing the physical impact of daily mom'ing on your body. Ab Exercises After Cesarean Not all core exercises are created equal after a c-section! The right approach to ab exercises after cesarean involves: Starting with breath-based core activation to prevent pressure buildup on the incision. Prioritizing deep core work over traditional ab exercises like sit-ups, which can strain healing tissue. Progressing movement intentionally to restore abdominal strength without overloading weak tissues. Focusing on breath and controlled movement first will help rebuild stability safely, making it easier to return to strength training without setbacks. One common concern post-c-section is umbilical hernia postpartum. A hernia can develop when weakened abdominal tissues allow a small bulge near the belly button to form. Some umbilical hernias postpartum resolve on their own with proper core rehab. If you notice persistent bulging, pressure, or discomfort, check with your doctor to determine if rehab or additional support is needed. Strengthening the deep core through breathwork and gradual ab exercises after cesarean can help prevent hernias from worsening. Mom Truth: Motherhood is hard on your body. Daily mom’ing left me tight and achy for years. This is why moving every day - even for 10 Min. - makes a huge difference in your recovery. Every time you take a deep breath, open up your shoulders or roll out your feet on the ball, you are reducing the build of stress and allowing your muscles to move better, heal faster and get stronger in the applied athleticism of your daily mom-life. Then, on days when you have a little more time, you do a longer sequence of deep core, glutes, upper body or back work. Your workouts should be progressive - meaning push you a little beyond what you can fully do comfortably. But, they should also teach you how to identify your edges so that you can push right up to your strength capacity (which changes daily) safely and with confidence. Emotional Check-In: It’s scary to have your body be so compromised, just when you need it to be strong and care for your baby. The fear and fatigue you feel is completely normal, but it doesn’t have to restrict you. Go slowly, listen to your body and your daily physical practice becomes the fear-disruption you need. Instead of all the “can’ts” you begin to focus on the “cans” as you feel and witness your incremental healing and increased strength every day. Birth is a powerful gateway to motherhood—the pull between anticipation, preparing for the unexpected, and letting go with resilience and a friendly pivot…it never stops. There is so much value in preparing your body, mind, and spirit for giving birth. But, when the moment arrives, both trust and surrender are needed—trusting yourself and your body, surrendering to a force that is much bigger than the confines of your physical body, and expecting that the unexpected will definitely occur. And, so, for whatever journey you have had or are about to embark upon, I’m so happy you’re here and am thrilled to guide and support you. Keep reading: Vaginal Birth Recovery: Tips and Secrets for Healing Building Muscle After Childbirth: Rebuilding Strength From Your Core Out RM Heal — the Revolution Motherhood method Start your free trial with Revolution Motherhood →