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Olina Eriksson

Casa
España
Marbella
Olina Eriksson

Olina Eriksson
Lic. Personal Trainer and Online coach
Based in Marbella, Spain

29/08/2026

Coning abs during pregnancy?
At 25 weeks pregnant my abdomen cones in certain movements 🙋🏼‍♀️👆🏻

This happens because the two sides of your abdominal muscles (think how a six pack looks) naturally move farther apart to make room for the growing uterus. The connective tissue in between the sides becomes longer and thinner and when doing something that increases the intra-abdominal pressure like sitting up or getting out of bed, lifting heavy or training coning can happen. It’s very common and it doesn’t automatically mean your abs are damaged but it is useful feedback that you should change the way of moving to avoid the coning to appear

I have come to the point in my pregnancy where coning has started appearing when sitting up from laying down, sit-ups or crunches, laying down exercises that require abdominal pressure etc. I had the same with my first pregnancy and I didn’t have an issue with a lot of diastasis recti post partum. I just need to adapt some of my core training and now I move from laying to sitting to avoid the pressure in those movements

Here’s some core exercises I do instead of any laying down exercises 👉🏻

While moving from laying to sitting, I roll to the side and help myself up with my arms and with the legs bent. That decrease the abdominal pressure and I avoid the coning!

Breathing in bear plank position!

Stand on all fours. Relax the abdomen fully and inhale. When exhaling tilt your pelvic in a little and imagine you have a zipper from your belly button to your rib cage that you want to close with the exhale. When you have fully exhaled and “zipped up” you then open the zipper again and slowly relax your abdomen while inhaling

To add a little more resistance to the bear stance breathing you can lift your knees off of the floor when in the zipped up exhaled position!

Make sure your hand are underneath your shoulders and your knees under your hips and your core are fully connected before you lift up

Star planks! This is a great exercise for core and abductors. I would avoid this exercises if you have any issues with pelvic girdle pain as it normally puts to much pressure and instability on your pelvic which can lead to increas

14/08/2026

3 THINGS I WISH MORE NEW MOMS KNEW

1️⃣ Perfection is rare! Routines are out of the window, when we think we have gotten a hang of things sleep regression, teething and separation anxiety hits. Life isn’t perfect with small kids and we can’t do it all. That’s why it’s so important to remind ourselves that everything doesn’t have to be perfect. Want to train 45 minutes but get interrupted 10 minutes in? You’re still stronger than if you wouldn’t have done anything. Were you planning on going to the gym 4 times this week but could only make 2? You still went! Doing something is better than doing nothing. You will have weeks where it feels easy to do everything and weeks where you have to thank yourself for doing something!

2️⃣ Symptoms are information, not something to push through. Leaking, heaviness/pressure, pain or abdominal doming during an exercise can be signs that the movement or load needs adjusting.

3️⃣ Your core isn’t just your abs. Postpartum core recovery is about reconnecting your breathing, pelvic floor and deep core — not rushing back into crunches and planks.

You got this! 💪🏻

22/07/2026

One week postpartum, I started my recovery on the bedroom floor while my baby was sleeping - just breathing.

Little by little, that turned into real strength again. Not because I trainer for hour a day, but because I knew exactly what to do.

I know I’m privileged - I have the knowledge and the support to make time for it. But most moms get cleared at their 6-week check-up and told “you’re good to go” with zero plan for what they actually means. Really it means that you aren’t injured - but it doesn’t mean your core and pelvic floor is strong yet.

That’s the gap I built 12 Week Mom Comeback to close. 15 minute sessions, follow-along, from anywhere in your home. No guesswork - just a clear path back to feeling like yourself again.

You deserve to feel strong again too. Link in bio 💛

11/07/2026

Happy birthday to our funny, kind, loving, happy 2 year old ❤️🎈

A different birthday. About a month ago the world turned upside down when our son got diagnosed with cancer. A tumor that appeared from nowhere turned out to be aggressive. Nothing ever prepares you for facing this reality. As a parent you try to protect your child against all evil in the world but some things you cannot protect them from. We have a tough road ahead but our brave little boy is doing amazing. Still going through life with a smile on his face ❤️

Forever grateful to be privileged with good healthcare. Things have moved very fast and the first round of chemotherapy is already done. Thankful for the love and support we have recieved recently ❤️

30/06/2026

Baby sibling due in December 👶🏼🫧🫶🏻

05/03/2026

Get your planks right!

Never feeling your core working in the plank or your lower back starts hurting? You’re not in the right position!

Here’s a checklist of how to get into the plank:

1. Elbows straight under your shoulders
2. Push up to a straight line - no bums up in the air or arching lower backs!
3. Tuck your pelvic underneath you - imagine trying to touch your ribs with your hipbones without moving other parts of the body
4. Imagine you drag your naval up towards your ribcage

Try this and I promise your core will start firing up quickly 🔥

22/02/2026

90 DAYS TO JUNE

The PT online challenge for you, who wants to become healthier, make better routines and increase your quality of life

It’s not a quick fix and a “get your body beach ready” challenge. Because life is so much more than that. We need strength, energy, power. We need our health in order to live long and live with quality!

Clients from previous challenges has met their weightloss goals, reporting personal bests in the gym, increased energy and motivation. They love the recipes and wants to continue eating the same after the challenge is over. They find their training easy to fit into their lifestyle. And that’s what we want - a realistic change in your life to become a healthier version of you!

Are you ready for the challenge? We start on March 2nd - 90 days from June!

16/02/2026

ASIAN CHICKEN MINCE (perfect for stressful days!)

This recipe is super fast and simple - and healthy!

I served the mince over (microwaveable) rice and it took me 15 minutes from start to finish! Save and try on busy days 😋

11/02/2026

3 STEPS POST PARTUM

Post partum can be confusing, hard and stressful. Not only have you just welcomed a new family member - your body doesn’t feel like it used to and many women doesn’t feel in control of their own body anymore

It can be hard and confusing to know where to start. The stress of feeling like you have to “bounce back” and be your pre pregnancy self again is tough.

Let me tell you - you DO NOT have to bounce back. You don’t have to be where you were before. That’s before creating, carrying and delivering a human being. Your body has done so much for 9+ months. Of course it’s going to feel and look different.

The important thing now is to look forward - building a strong base to carry your through everyday life and keeping you injury free! Because that’s what it’s all about - building a strong body that can carry your through life.

Here are three important steps of post partum recovery:

1️⃣ Step number 1 is the most crucial: Find connection with your core again! This can be done from your living room floor, from your bed or sofa. Intentional breathing and finding that contact will be the very first step to recover. And you don’t need anything else than your body. Very newborn friendly!

2️⃣ Step 2 is to add some resistance to your core and pelvic floor. Starting with small movements and challenging it bit by bit by adding resistance, time under tension, angles and instability. There are tons of exercises to do. No sit-ups or crunch challenges in the world will build back your core - you need to challenge your whole core and pelvic floor! This can be done from your home - a small Pilates ball and some resistance band will take you far!

3️⃣ Step number three is to add strength training! You need resistance and you need to gradually increase the weights. Start with the basics and build from there

Most importantly - don’t stress! It’s not a sprint - we are building a strong body to last forever. Not just for now 💪🏻

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Marbella

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