1. Learn to use core breathing to maintain intra-abdominal pressure to reduce diastasis and incontinence.
 

2. Avoid or modify any exercise that creates leaking, pain, or excess pressure or popping.
 

3. Good nutrition that is not in excess: focus on protein and nutrient rich vegetables to give your body what it needs to grow your baby instead of “eating for two.”
 

4. How you care for yourself during pregnancy sets the stage for how well you recover.
 

5. Learn how to properly engage the correct muscles in labor and birthing tips to avoid tearing and fatigue.
 

6. The postpartum recovery is a process: don’t be too eager to bounce back and do everything like before. It will only make it harder. Learn how working with a pelvic floor specialist and certified trainer can teach you how to progressively reload your core.
 

7. Nutrition and sleep still matter and highly impact recovery.
 

8. Focus on training functional movements, or  “mommy moves,” that will be necessary for a mother to perform regularly. By developing strength in these specific movements, you increase your endurance and allow your body to prepare for the specific stress, which reduces the chance of injury.
 

9. Core exercise during pregnancy and postpartum: it’s not as much the move as how you do it.
 

10. Tightness in the pelvic floor can also cause many of the common problems, and frequently the remedy isn’t more kegels. It’s essential during birth to allow the pelvic floor to relax not tighten.

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Learn more about my Pre and Post Natal Coaching

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