Sam Freed - Pregnancy & Postpartum Fitness

Save this routine if you’re doing alllll the ab exercises but still can’t heal your diastasis recti postpartum… 🔑Healing diastasis recti isn’t just about the abs—it starts with breath, posture, and rib positioning! 🤰Most women experience 1-3” of rib flare in pregnancy to accommodate growing belly and baby…stretching the diaphragm, core muscles, and connective tissues. 👉Abdominal Separation: Rib flare and diastasis recti are closely connected because the position of the ribs affects the tension and function of the deep core. When the ribs flare outward, it places a pulling force on the rectus abdominis, making it harder for the linea alba (connective tissue between the abs) to heal. 😩This can leave a persistent abdominal separation (diastasis recti), especially in the upper abs where rib flare is most noticeable. 👉Pelvic Floor connection: The diaphragm, core, and pelvic floor work together as a system. Rib flare creates imbalanced pressure, leading to issues like pelvic floor dysfunction. 👉Posture: When ribs stay flared, posture shifts—leading to an arched lower back, weak core engagement, and tight hip flexors. This makes it harder to properly activate deep core muscles and recover from diastasis recti. 🪧Signs you may have rib flare: • tops and bras are fitting tighter after pregnancy • ab separation, esp upper diastasis recti • pelvic floor issues disfunction • lower ribs stick out Save and try this mini rib flare recovery routine! Using a light resistance band: 1 Thread the needle 2 March pull down 3 Wood chopper 4 Bear hover taps 5 Diagonal pull 6 Overhead reach + leg extension 7 Single arm reach quadrupled 8 Seated thoracic rotation More routines like this in the 12-week Core & Pelvic Floor Restore program on the HumanlyWell app📲

PREGNANT MAMAS, stop bouncing on your birth ball, try these moves to prepare for birth instead🪩 What’s so special about these moves? Sure, they feel amazing and will help you roll over easier in bed (3rd trimester struggles over here🙋‍♀️) But they also help… ✨lengthen posterior muscles of the pelvic floor (often overlooked in prenatal prep) for a smoother labor and delivery. ✨relieve tension and fatigue in hips + low back + round ligament pain. ✨reduce discomfort during labor👉 more effective contractions, faster labor time, and reduce the need for pain meds or unnecessary interventions. ✨one study found significantly higher rates of vaginal delivery and lower rates of episiotomy for women who used a birth ball in mid-late term pregnancy. Save and share this routine with all your expecting mama friends💃 30 seconds each: 1. Hip circles 2. Pelvic tilts 3. Hip flexor release 4. Child’s pose Internal rotation rock backs 5. Half kneeling roll out 6. Supported child’s pose + internal rotation roll out ⏳When should you start these moves? You can incorporate them anytime in pregnancy, it’s never too late! Instead of sitting on the couch or laying in bed scrolling…try these moves. For expecting mamas with littles, try rocking on the ball during their bath time 🛁 Check out the Pelvic Floor Push Prep for more juicy hip opening flows to prepare for labor and birth🤍 First 7-days free!

Pregnant mamas📣📣SAVE this pelvic floor birth prep routine! Did you know your pelvic floor does NOT push your baby out? Your uterus does. So why am I so obsessed with pelvic floor and birth? Because the pelvic floor needs to yield (lengthen and GTFO of the way) so baby can descend down the pelvis and pass through the pelvic floor muscles. But a tight pelvic floor can make things more difficult…leading to labor stalls and other potential challenges. **a tight pelvic floor can also lead to symptoms like leaking, low back pain, SPD, & pelvic girdle pain. I typically recommend starting these stretches in the 2nd trimester…but it’s never too early or too late to start! Save & share with all the pregnant ladies in your life🤰 1. Calf stretches 2. Deep squat * focus on lengthening with the inhale 3. Single leg hip rock backs 4. Thread the needle 5. Child’s pose rock backs 6. Windmills 7. 90-90 sit & reach I know it’s not the demure, mindful, or cutesy nighttime routine aesthetic…as a boy mom, excavators are my new aesthetic apparently… BUT these moves will help lengthen and release your pelvic floor so it can easily get out of the way for a smoother labor and delivery🤍

Celebrating moms…is kinda our thing🤍 Such a special morning, 150 moms strong @midtowntampa Thank you to our amazing event partners & sponsors🌸for making this Mother’s Day class extra special! @doeandfawnboutique @thedoulafource @pelvicsolutions @youngatheart.yoga @pausemidtowntampa @buffcitysoap.midtowntampa @shellandstone.co @greenbeanmatcha @thebunnyhivetampa @swapnafabbianophotography @thefiesta360 @djvolume_ @brodo @liveowyn @thecaliforniabeachco @nudelaserhairremoval Join Stroller Sculpt, the mother of all workouts, every Thursday at Midtown Tampa🌴

Most moms are told to just “avoid crunches” and wait. Or we get bored of the 20-minute diaphragmatic breathing videos with a few bird-dogs😴 This conversation has been a theme this week with my clients - so I hope this helps provide the why and the how! Swipe to learn the three things that are actually keeping you from healing diastasis recti, whether you’re 6 weeks postpartum or 6 years out. Comment CORE below and I’ll send you my free Core Foundations guide to start rebuilding core strength safely and effectively💛

Save this inner thigh routine, your pelvic floor will thank you😘 Kegels aren’t the enemy- but they are only a small piece of the puzzle. Doing them at every red light won’t resolve your symptoms. Here’s what actually matters: 🤰during pregnancy, your core, glutes, and inner thighs provide necessary support for your pelvis. 👉as your center of gravity shifts and your ligaments loosen, these muscles work overtime to: • stabilize your hips • reduce pressure on your lower back • keep your pelvis balanced When they’re weak or uncoordinated, your body compensates, and that’s when we see aching hips, SI joint pain, and pelvic pressure. ❌this is why kegels and stretching are NOT enough in pregnancy or postpartum. 👉In postpartum, the same principle applies. Your pelvic floor doesn’t work in isolation - it works in coordination with your diaphragm, your deep core, and your glutes and inner thighs. If the surrounding muscles aren’t doing their job, your pelvic floor has to pick up the slack. 🚩This leads to more tension, more leaking, more glute clenching, and more pressure. Improving pelvic floor function comes from building strength and coordination through the whole system, down through your feet and up past your shoulders, because it is all connected‼️ If you’re ready to stop guessing and start feeling better…grab the link in bio to join me and the best Zoom workout crew LIVE every Mon/Tues/Wed/Fri for a 35-minute Pilates x Strength class blending Pilates with pre/postnatal corrective exercise💃💻

My everything, hallelujah. Thank you @emmseidel @camilaaseidel for capturing these memories that I’ll cherish forever🤍

Calling all Tampa Moms🌻Mark your calendar Thursday, May 7th | 10am-12pm | Midtown Tampa Join us for a special Mother’s Day Stroller Sculpt! 45-minute workout + live DJ @djvolume_ + post-workout giveaways, prizes, photo ops, activities for your littles, and more… Here’s a peek at what’s in store: 📸photo booth with @thefiesta360 🛍️ handmade, waterproof coastal jewelry @shellandstone.co 💃pelvic floor resources + babywearing tips @pelvicsolutions 💛 postpartum & prenatal support @thedoulafource 🧘‍♀️ @youngatheartyoga activities for the littles 📷 swapnafabbianophotography capturing the day 🍵matcha bar @greenbeanmatcha 💊vitamin shots @pausemidtowntampa Plus $1,000+ in RAFFLE PRIZES including a 👙$100 gift card for laser hair removal from @nudelaserhairremoval ☀️ @thecaliforniabeachco Pop N’ Go playpen 🦴a batch of my favorite @brodo bone broth 👀 and more… RSVP for free at the link in bio! Bring your mom friends👯‍♀️ Strollers optional, littles of all ages always welcome. We can’t wait to celebrate you, mama🤍

GIDDY UP🤠Austin bachelorette weekend for one of the greatest humans of alltime, @mhammer_ and a lil brand shoot mid-workout thanks to @lcphotostyle 📸 Next stop: Bozeman, MT wedding weekend!!!👰‍♀️

Yes, that is an apple sauce packet in my hand. Beyond grateful that my littles have had a front row seat to watch me chase my dreams. Glad to know I also have two great back up Stroller Sculpt instructors🤍 Join us on the mat live on Zoom and @midtowntampa every week✨

Thank you @samhumanlywell for your last four months of @strollersculpt at @stpetepier ♥️🫶🏻 For the last 4 months you helped inspire hundreds of moms to leave the house on a Saturday morning. Each month I was in awe how incredible moms are. The strength physically, mentally, emotionally it takes to show up AND exercise. Super women. Every single one of them. A HUGE thank you to @gateway.subs for feeding our mamas, especially considering half of us forgot to eat our breakfast 🤭 ps you can get @gateway.subs catered to your work, talk about best lunch ever. Thank you @l8.fee for your incredible vibes. We can’t wait to see you at @movementmondaystpete on June 1st! Thank you @glowani__ for raffling away two free spray tans! & thank you @beanwanderingcoffee for delivering coffee to our event!!!! Next month is our Mother’s Day event at the @stpetepier May 9th 9am-10:30am! Sooo excited for @jennaroseyoga mommy and me yoga! Details coming this week... 👀

Workout, fresh air, and the kids right by your side. Stroller Sculpt at the St. Pete Pier is a fun, parent-friendly fitness class that brings the community together on the waterfront and no babysitter needed. Ready to roll in with the stroller next time? Check the link in our bio for class times, more info, and future dates.