Move for Mums

Abdominal separation isn't something you need to fear — and rehab isn't about finding one magical exercise.

I saw the anonymous post on a local Facebook group, and what struck me wasn't that she asked the question.

Of course she did.

When you're hearing “don't do crunches”, “activate your TA”, “close the gap”, “never brace” and “strengthen your core” from different sources everywhere, of course you're going to be confused!!!

What really struck me was that she'd already seen a physio.

She'd had an individual assessment and been given advice, but was still wondering whether that advice was right.

And honestly, I don't blame her.

This space is confusing.

So I wanted to take the conversation back to the research.

The current evidence is nuanced, but some things are becoming clearer:

→ There isn't one perfect exercise program for everyone.
→ Abdominal loading isn't something we need to automatically fear or avoid.
→ Transversus abdominis activation isn't the whole answer.
→ A smaller gap doesn't automatically mean better function.
→ And yes, exercise can reduce inter-rectus distance.

But closing the gap is only part of the story.

We also want to build strength, capacity, confidence and tolerance to the things you actually want to do.

Running. Lifting. Sport. Pilates. Picking up your baby. Getting off the floor. Or simply moving through everyday life without constantly wondering if you're doing something wrong.

The goal isn't to make every abdomen look or measure the same.

It's to help you feel strong and capable in your body.

Nothing beats individual assessment — but women also deserve education and ongoing support so they understand what they're doing, why they're doing it, and how to progress.

Because if women are still asking Facebook whether their physio gave them bad advice…

we can do better.

That's a big part of what Motherhood in Motion is about.

Move. Learn. Connect.

An 8-week postpartum program to help you rebuild strength, confidence and capacity without fear-based rules.

Join the waitlist via the link in my bio. 🤍

This week is Women's Health Week and this year's theme is three words I want every mum reading this to hold onto:

DO IT ANYWAY!

This speaks to me so much, our philosophy at Move for Mums has always been "It's never all or nothing". And I love the message behind "Do It Anyway".  

It's about taking small steps toward your health even when the day is full, when you're tired and when the conditions are nowhere near perfect. It's the walk you almost talked yourself out of, the glass of water, the ten minutes that you didn't think were worth it, you do it anyway and it adds up.

This doesn't mean you power through, it means adjusting things to meet you where you're at, and recognising that it still counts.

Today's focus in the campaign is on how you FUEL yourself and as a mum this one runs deep, because so many women spend the day making sure everyone else has eaten and reach the evening running on not much at all. 

I'm currently navigating my postpartum, and I'm focusing on fuelling my body well. Well enough to to support my recovery, enough to support lactation energy requirements and my own daily energy requirements. 

When you’re busy looking after everyone else, it’s easy to forget about feeding yourself properly. But you need food and energy too, especially on the days when there’s a lot going on!!! 

We're following the week's themes day by day, moving through fuelling, movement, rest, mental wellbeing and connection. 

Head over to the Jean Hailes website to explore today's focus of FUEL, there's some great info and resources to support you to nourish your body, including a brilliant article on under fuelling, something I see A LOT of with the women on our programs. 

Happy Women's Health Week! 

www.jeanhailes.org.au

womenshealth

CHARLIE LEONARD 🤍
29/08/26

There are so many parts of birth that are impossible to put into words.

The physical intensity. The mental shift. The moment you realise this is it. The way the world seems to shrink down to just you, your body and your baby.

Charlie’s birth was incredible.

Intentional, instinctive, intense and completely ours.

And perhaps because this may very likely be my last birth, I wanted to remember not just the moment he arrived, but everything that led me there.

So this is our birth story. ➡️

EARLY LABOUR

On the morning of my EDD, I took a walk to a special place I have visited during each pregnancy.

It’s a small hill with a cluster of trees growing in a triangular formation. I’ve always found something deeply symbolic about this place — its connection to birth, feminine power and the ancient symbolism of the triple goddess. And each time I stand there, I find myself at the centre of it all.

As I paced the hill, I listened to a fear-release track.
I used each uphill as a visualisation for a contraction — slowly building, peaking, and then coming back down again.

And I acknowledged the fears I was carrying.

The “big baby” fears.

The fear of becoming a mum to three.

The thought of how my relationship with my girls might change.

The knowledge that this was my last baby and birth.

The doubts about my ability to birth.

All of them.

I gently acknowledged them, made space for them, and then let them go.

I took some time to gently stretch, standing in the middle of the green open space with the warm sun on my skin.

And I smiled into my soul at the thought of meeting my son soon.

When I got home, I wanted to move.

It had been a good week or so, so I put together a workout. Three parts.

Some gentle hip mobilisations, focusing on breathing down.

A short circuit with dumbbells.

And then 40 kettlebell swings — one to celebrate every week of pregnancy thus far.

I finished with a slow breathwork cooldown.

Then I took a long shower and packed my hospital bags.

Later that day, Mum picked me up and drove us to Knox for lunch.

I had to stop a few times while walking around, taking little pauses as Braxtons became more noticeable.