Birth Body Soul

Birth Body Soul Providing supportive community & valuable resources to empower you throughout your motherhood journey

09/08/2026

The MVP movement for moms: the hip hinge 🏆

Picking baby up
Putting them in their crib
Bath time
Getting them in + out of the car seat
Putting the stroller in the car
Getting something off the floor for the 87th time today

Your low back doesn’t need to do all that work alone!

Learning how to hip hinge helps you use your hips, glutes + hamstrings to share the load and take some of the demand off your low back.

It’s a simple movement that can make a BIG difference when you’re bending over approximately 700 times a day 😅

Follow Beth🔹Pregnancy & Postpartum Fitness Specialist for more strength + movement tips to help your body handle the demands of motherhood 💛

09/02/2026

Save this if you’re pregnant or newly postpartum 💪🏽

Getting back to weighted squats postpartum shouldn’t go from rest to putting up heavy weight.

Start simple and build from there:
✨ Kneeling
✨ Box squat
✨ Supported squat
✨ Air squat
✨ Weighted squat

At each step, pay attention to how your body responds.

No pain, leaking, heaviness, pressure, bulging, or other signs of dysfunction?

Great. Add some weight and see how your body responds.

Still feeling good? Progress to the next step. 👏🏽

Remember, rebuilding strength isn’t about getting back to your old weights as fast as possible.

It’s about giving your body the time + progression it needs to rebuild strength and handle load well again.

Follow Beth🔹Pregnancy & Postpartum Fitness Specialist for more pregnancy + postpartum strength, recovery, and return-to-exercise tips 💛

| postpartum recovery | squats | prenatal workout | pregnant and fit

08/29/2026

Operation rebuild the b***y 🫡

This is the formula I’ve used for years to build strong, shapely glutes, and now that I’ve built my postpartum foundation, it’s time to get back after it.

These are the four movement patterns I incorporate into all leg workouts (in no particular order):
🍑Thrust
🍑Abduction
🍑Hinge
🍑Squat/Lunge/Step Up

Starting slow with lighter weight and higher volume to make sure my body responds well, and building from here 💪🏽💪🏽

08/15/2026

This feels like a lifetime ago! 😱

Pregnancy can really highlight the natural imbalances we already have within our bodies, especially within the pelvis.

We tend to emphasize internal rotation on the right side and external rotation on the left. That’s just fancy talk for how our pelvis and thigh bones move in relation to one another.

And as pregnancy progresses, those imbalances can become more noticeable as your body changes, your center of gravity shifts, and the demands on your pelvis increase.

That’s why my pregnancy workouts weren’t just about staying strong.

I also incorporated exercises like these to work on pelvic stability, strengthen areas that tend to be weaker, and create more movement in areas that tend to be tighter.

The goal isn’t to make your body perfectly symmetrical. It’s to give your pelvis the strength and movement options it needs as pregnancy progresses and you prepare for birth.

PS - Your pregnancy workouts should look a little something like this 👆🏽

If you’re only modifying your pre-pregnancy workouts as your belly grows, you’re missing out on an opportunity to actually train for the demands of pregnancy AND birth.

Follow Beth🔹Pregnancy & Postpartum Fitness Specialist for more pregnancy fitness + birth prep, and keep an eye out for the updated release of The Birth Ready Athlete 👀💛

08/13/2026

Your core recovery can start before your 6-week checkup 💪🏽

These are some of the deep core exercises I’ve incorporated during my first 5 weeks postpartum, progressing gradually as I felt ready.

I always start with breathing + reconnecting my breath, pelvic floor, and deep core, then layer in more load and movement through:
✨ Anterior oblique sling work
✨ All 4s positions
✨ Supine exercises
✨ Plank variations

Your core supports your body through pretty much EVERYTHING you do as a mom.

Getting out of bed. Feeding. Carrying the car seat. Picking baby up 700 times a day. Wearing them. Pushing the stroller. Holding them in one arm while somehow doing everything else with the other 😂

Your core needs to be able to manage pressure, transfer force, and support your spine and pelvis through all of it.

Rebuilding that strength and function gradually, but sooner than 6 weeks, can make the demands of new motherhood feel a whole lot better on your body.

Follow Beth🔹Pregnancy & Postpartum Fitness Specialist for more postpartum recovery + core tips 💛

Feels like she’s already trying to escape 😱We’ve (mostly) finished our registry and started purging the house more to ma...
03/12/2026

Feels like she’s already trying to escape 😱

We’ve (mostly) finished our registry and started purging the house more to make room for all the things 🥴

Halfway how?!Time is flying and I need it to chilllllLots to do before baby girls arrival this summer, but thankful I’ve...
02/06/2026

Halfway how?!

Time is flying and I need it to chilllll

Lots to do before baby girls arrival this summer, but thankful I’ve been feeling pretty good 💛

Currently working on a registry - if you have any must haves lmk below 🙏🏼

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