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A tight pelvic floor, also called a hypertonic or overactive pelvic floor, is one that holds tension when it should be resting. It can feel like pressure, pain or leaking, so it's easy to mistake for weakness. That's why so many moms are told to "just do kegels" and then feel worse. The fix starts with learning to let go before you strengthen.

SI joint pain in pregnancy is a sharp or aching pain low in your back, just to one side of your spine, often right where the dimples above your butt are. It's very common: pregnancy hormones loosen the ligaments around your pelvis while your growing baby changes how you stand and move. The good news is that it usually responds well to stability work, not just stretching. Below are 6 gentle exercises and the everyday fixes that make the biggest difference.

The best pregnancy workout plan is one you can actually stick to: about 150 minutes of moderate activity a week, mixing strength training, low-impact cardio, and core and pelvic floor work, adjusted as your body changes. That's the guideline from ACOG (the American College of Obstetricians and Gynecologists), and it's what this plan is built on.

Pregnancy changes your body in ways that go far beyond aesthetics. How you train during this season matters not only for how you feel while pregnant, but for how your body recovers afterward... This is how I trained during pregnancy, why I made those choices, and how that approach supported an easier postpartum recovery.

Traditional workouts do not account for what pregnancy actually changes in the body or what needs to be rebuilt first. Here's how Ab Rehab fills the gap.

Still feeling tired even after working out regularly? Learn the real reasons behind postpartum fatigue and how to rebuild energy and strength through Ab Rehab’s proven recovery methods.

Bracing postpartum isn’t bad, doing it can be. Learn how postpartum core breathing and pressure management restore strength, protect your pelvic floor, and improve performance after pregnancy.

Wondering when to start lifting weights after birth? Learn how to know when you’re ready for postpartum lifting, the right way to rebuild strength, and how Ab Rehab prepares your body for real training again.

If you’ve ever felt a tight pull, numbness, or tenderness around your C-section scar, you’re not imagining it. That tension isn’t just surface-level—it often runs deeper, affecting the fascia, muscles, and connective tissue beneath. Scar tissue can limit mobility, restrict circulation, and even disrupt core and pelvic floor function long after birth.

The second trimester is often called the “sweet spot” of pregnancy, energy usually returns, nausea fades, and your body is adapting to its growing baby in new ways. But this is also the ideal time to start second trimester birth prep.

Pregnancy isn’t just “nine months of stretching.” The abdominal wall, pelvic floor, and even your rib cage go through massive changes to grow and deliver a baby.

With gentle, targeted C-section shelf workouts designed specifically for recovery, you can flatten your belly, reduce scar tightness, and rebuild lasting core strength.

For years, pregnant women were told to “take it easy,” avoid lifting more than 10 pounds, and wait until after birth to “get their bodies back.” But here’s the truth: pregnancy isn’t a pause button. With the right approach, working out in pregnancy is not only safe, it’s one of the most powerful tools you have to support your health, prepare for birth, and lay the foundation for postpartum recovery.

6-week clearance isn’t a recovery plan. Learn what your body actually needs after birth science-backed postpartum recovery, core rehab, and pelvic floor healing.

This article will walk you through a 10-minute, no-equipment movement routine that supports healing in the first 6 weeks post-cesarean—plus the science behind why it works and how to progress from here.

Looking for safe core exercises during pregnancy that actually feel good and support your body? Here’s exactly how to train your core in every trimester—without guessing, crunching, or making things worse.

Looking for a quick and effective birth prep routine to prepare your body for labor? This 10-minute third trimester flow combines breathwork, mobility, and strength to support pelvic alignment, nervous system regulation, and labor progress.

This daily 10-minute routine is designed exactly for that. It’s simple, evidence-based, and aligns with our approach in Ab Rehab, the Hypertonic Pelvic Floor Program, and the Prolapse Support Program inside the Natal app.

Back pain and pelvic discomfort are two of the most common complaints during pregnancy—but that doesn’t mean they’re inevitable. In fact, most pregnancy-related pain has a root cause that can be addressed through intentional movement, posture correction, and core retraining.‍This guide walks you through everything you need to know about improving posture and relieving pain during pregnancy, including:

Enter the mom and baby workout: a series of baby-inclusive exercises that support postpartum fitness while helping you bond with your little one. These aren’t just cutesy movements for Instagram, they’re grounded in science, designed to rebuild your core, reduce postpartum aches and pains, and restore functional strength.

Postpartum walking is one of the most underrated yet effective forms of gentle exercise that restores strength, supports mental health, and lays the groundwork for a full recovery. But it’s not just about walking, it’s about how you walk and what your body is doing while you move.

C-Section moms deserve to recover fully—not just functionally, but aesthetically, AND structurally, too. By addressing the deeper layers of healing that most programs skip. Whether you’re 8 weeks or 8 years post-surgery, here’s what every C-section mom needs to know.

But here’s the truth: kegels shouldn't be the first step for everyone postpartum.

You can begin reconnecting to your core without ever lying down.

while the word Pilates is everywhere these days (and honestly, used to describe everything from breathing on a ball to full-on HIIT sessions), we’re here to give you clarity on what’s actually helpful in early postpartum, why breath-led movement matters, and three powerful ab ball exercises you can start with at home.

ou keep cutting calories, but you can't lose weight. Have you ever thought that there might be more to it than just how much you eat? If you feel like you're doing everything right, or you're in a calorie deficit and eating a healthy diet, but not making progress and are still having difficulty losing weight or maintaining a healthy body weight, you might be starting to wonder, " Do I Have Weight Loss Resistance?"

Diastasis recti, a common postpartum condition characterized by the separation of the abdominal muscles, affects many new mothers. Healing this condition requires a comprehensive approach, and one of the most effective methods is diaphragmatic breathing. Diaphragmatic breathing is also called belly breathing. This technique not only aids in the recovery of diastasis recti but also enhances overall core strength and functionality.

Diastasis recti, or 'abdominal separation,' involves the separation of abdominal muscles, which commonly occurs during and remains after pregnancy. This article covers what diastasis recti is, how to recognize its symptoms, and learn how to properly heal.

It can seem like your glutes just suddenly disappeared during or after pregnancy. But, rest assured - this is something that CAN be fixed! It's actually not that you've simply lost all your hard-heard glute muscle... postpartum flat glutes, or 'mom butt,' or 'pancake butt' is due to weakened muscles pelvic floor and abdominal muscles, and postural changes making your butt flat.

Did you know doing a kegel exercise only contracts ONE part of your pelvic floor?! When healing and strengthening your pelvic floor, or any muscle in the body, you must work the ENTIRE muscle system AND through its full range of motion!

Diastasis recti—a separation of the abdominal muscles that can leave you feeling less than your strongest self. So, how do you know if you might have it? Let’s dive into the common signs and symptoms of diastasis recti postpartum and what they might mean for you.

Discover the causes of the C Section pooch and explore effective treatment options to restore your confidence.

Struggling with a stubborn lower belly pooch? Discover practical tips and strategies to help you achieve a flatter tummy. Read more for effective solutions!