Right to Roam Pre and Postnatal Training

Airplane mode in the Selkirks

There’s no one magic move to “fix” your core or get rid of your “mommy tummy”—because our bodies don’t work like that. 

But there are smart, progressive ways to rebuild strength postpartum. 
 
In this post, I’m sharing 5 exercises with variations to help you rebuild core strength and front planks postpartum.  

These aren’t the only exercises and variations that help rebuild core strength, but they’re a solid starting point if you’re looking to reconnect to your deep core and feel stronger in daily life. 
 
Postpartum recovery isn’t linear. It takes intention, consistency, and compassion. And if you’re feeling stuck with where to go next... 
 
👋 Come join us inside the Strong Mom Collective!  
We train smarter, not harder — and always with your postpartum body and mind, in mind. 
DM me “CORE”or hit the link in bio to get started.

Mother’s Day carries complexities for me.   
  
We celebrate mothers one day a year.   
We celebrate how much we matter one day a year.   
  
Then the rest of the year (or really at the same time) we navigate motherhood through a system that doesn’t fully support us.   
A system that depends on our unpaid, invisible labour.   
A system that forces us to make choices that aren’t our own.   
A system that invalidates our experiences of matrescence   
A system that values some Mothers more than others, solely based on skin color and where you live.   
 A system that seems to be moving backwards in supporting women.
  
Motherhood has solidified for me the reality of both/and:  
Happiness and grief  
Gratefulness and overwhelm   
Calm and anger   
Wanting space and feeling alone   
Loving your body but struggling with some of the changes  
To love your life now and long for what was  
  
Whatever you may be feeling today, it’s all valid. And I hope you can acknowledge your courage and remember you are enough exactly as you are.

The fourth trimester sets the tone.

Not for bouncing back - but for reconnecting, rebuilding, and moving forward with strength and intention as you step into your new chapter of Motherhood.

And just to be clear - when I talk about intentionally slowing down, I’m talking about those first 4-6 weeks postpartum.

Some people may need less time.
Some may need more. That’s normal.
Our genetics, pregnancies, and birth experiences are all different — so our recovery timelines will be too.

That’s why just grabbing a random YouTube “4th trimester workout” isn’t always ideal.

What if the exercises suggested aggravate your c-section scar?
What if you’re struggling to connect with your core and aren’t even sure if you’re engaging properly?
What if you are struggling with getting any intentional movement in and you need some accountability?

This is where having access to the SMC makes a difference- so you can recover safely, confidently, feel supported in your becoming, and in a way that honors your body’s story.

Let’s build your comeback, together.

Aren’t we kind of over rich people doing pointless stuff?  
  
Anyways—  
In the Strong Mom Collective, we’re not trying to go to space.  
We’re maintaining strength in pregnancy, prepping for birth, rebuilding postpartum, and doing our best to be kind to ourselves through it all.  
  
We’re chasing joy and outdoor adventures.   
Not rockets and ego trips.
  
Sign up for an SMC membership—link’s in bio.  
DM me if you want in.   
You know where to find me. 🌎

Yes—this season is tender. It can feel heavy, disorienting, exhausting. 
And yes—you chose to become a mother. 
 
But that doesn’t mean you should have to suffer through it. 
That doesn’t mean you must accept that struggle is just “part of the deal.” 
 
We’ve been conditioned to believe that this overwhelm is normal. 
That physical pain, mental load, emotional highs and lows, sleep deprivation, and identity loss are just things we should quietly endure. 
 
But you do not deserve to suffer because of the choice you made. 
Motherhood can involve joy and grief.  
Connection and trauma. 
This transition is not just physical—it’s deeply mental and emotional, too. 
 
That’s why I like throw a couple of 🖕🏼🖕🏼to the idea and pressure of bouncing back.  
This is YOUR comeback postpartum.  
 
You are allowed to slow down.  
You are allowed to want support. 
You are allowed to want more for yourself. 
 
In the SMC Postnatal 4th Trimester Recovery Program, I walk beside you through this powerful chapter. With a plan. With kindness. With community. 
 
And when you need more—because sometimes we all do—I’ll point you toward the pelvic floor physios, mental health therapists, and perinatal professionals who can support you in ways I can’t. 
 
You don’t have to do this alone.  
You weren’t meant to.  
 
Comment ‘STRONG4TH’ and let’s make your postpartum comeback one that lasts.

Every Mom deserves to feel strong, supported, and seen.

Know someone who needs this kind of energy in their life? Tag them or share this post - you never know who’s been waiting for exactly this.

These exercises are a simplified starting point, there are so many other movements that you can do to help with Lower Cross Syndrome in postpartum.
  
Real, lasting strength comes from focusing on intention first, then intensity.  
  
This is exactly how we approach training inside Strong Mom Collective—each month, we build on the strong foundation you created at the beginning, helping you progress safely and sustainably.  
  
I hope these moves help you become more aware of your posture, improve core & hip function, and feel stronger in your daily movement.  
  
Have you noticed yourself standing or moving in ways that might be contributing to this? 🙋🏼‍♀️  
Let’s talk about it- comment below.

Muscle is one of the greatest assets we have as we age—more than any fad diet, supplement, or skincare product. Yet so many women still fear ‘bulking up’ when in reality, lifting heavy is exactly what gets you that “toned” look everyone’s after.

The truth? Yes the aesthetic gains from strength training are nice 💪🏼🍑. But it is more about moving through life with confidence, keeping up with your kids, preventing injury, and setting yourself up for long-term health. It’s also what allows you to chase your favorite outdoor adventures—whether that’s skiing, hiking, climbing, or just keeping up with your little ones—without second-guessing your strength. I think we can all agree parenting outside is just easier 😂.

I’m so fortunate to coach women through multiple pregnancies and postpartums, helping them rebuild strength and confidence every step of the way. Because no matter what stage of motherhood you’re in, choosing to lift is choosing to invest in yourself-today and tomorrow.

Another huge asset? 👉🏻Having a plan. When you follow a structured training program, you:
✔️ Reduce your overwhelm – No more guessing what to do next.
✔️ Free up your brain space– Because you’ve got lots of other decisions to make.
✔️ Progress with intention– Avoid injury and build strength safely.
✔️ Keep track of your progress– See real results over time.
✔️ More consistency– Because showing up is easier when you know exactly what to do.

Ready to build the strongest version of You- in the gym and in life? Let’s get started! Comment or DM ‘STRONGER’ to join the Strong Mom Collective!

I’ve had clients thank me for giving them “permission” to do things like rest when they’re tired, choose movement they love, or let go of the pressure to bounce back.  
Deep down, we all know these things, but sometimes we just need to hear it from someone else.  
Sometimes, we just need permission to do what’s right for us.  
 
💌So here’s your 2025 permission slip💌 
 
- Let go of the idea that your worth is tied to your body. You are so much more than how you look.  
- Choose movement you actually enjoy, look forward to, and that get you pumped up!
- Forget the “bounce back” narrative. Your body grew life, it changed but didn’t break, —it’s amazing.  
- Make time for YOU, even if it’s just 6 minutes a day.  
- Slow down. Just be. Rest counts, too.  
 
And above all, give yourself credit. Look at how far you’ve already come, enjoy what you’ve accomplished—you goddamn goddess!! 
 
Am I missing anything? What would *you* add to your 2025 permission slip?  
 
💛 Ready to choose YOU this year? I’m here for you.