Empowered Fit + Wellness

What’s yours? 💪🏼

Nap time = workout time 💪🏼
20 minutes is all I had today, and that was enough.

As a mom, I know how hard it can be to find time for yourself. But just know that your workouts don’t have to be an hour long or perfectly planned to make a difference.

Today I did core + glutes from my on demand library. It was short + spicy 🔥 so I was feeling the burn after 20 mins.

If you want to check it out, start a 7-day free trial. All of my workouts are pre/postnatal safe, designed for busy Mamas trying to take care of themselves and feel strong 💪🏼

The link is in my bio to get started!

Part 3️⃣ - now we’re adding the arms!
Once you’ve mastered the toe taps while maintaining a neutral alignment, and core connection, it’s time to add a little more challenge.

Opposite arm + opposite leg reach out and back in, while keeping your ribs stacked over the pelvis.

Adding the arms can sometimes throw your breathing off, so make sure you have your breathing and movement down before progressing.

Need a modification? Keep the knee bent and tap close this the body. As you get stronger, gradually reach the leg farther away.

Remember: Control, breath, and connection come first 💪🏼

Save this series and follow for more exercise breakdowns!

In Part 2, we’re taking the foundation from Part 1 and adding a little more.

▪️start with your legs in tabletop
▪️add the connection breath and maintain your ribcage-over-pelvis position
▪️add toe taps-slowly lower one leg toward the floor bring it back to tabletop and switch sides
▪️maintain breathing while lowering and lifting the legs feeling the lower abs doing the work

This is where things start to get more challenging, not because we’re adding a ton of movement, but because your core now has to manage the increased load when the leg lowers.

The goal isn’t to get your toes all the way to the floor.

The goal is to maintain your breath, alignment, and core connection while the legs move.

If your ribs flare, your back arches, or you lose your breath, make the range of motion smaller.

Build control first, then progress.

Save this for your next core workout and follow along for Part 3! 💛

Can’t feel your core during a dead bug? Start here. 👇

The dead bug looks like simple exercise, but there’s a lot to it to make it effective. With the top 3 being alignment, breathing, and pressure management.

In Part 1, I’m breaking down the foundation:
✨ Ribcage stacked over pelvis (neutral alignment)
✨ 360° diaphragmatic breathing
✨ Connection breath
✨ Progressing to tabletop and managing the increased demand

If you’re not feeling your core the way you should, don’t just keep adding movement or make it harder by adding weights. Go back to the basics and build the foundation first.

Save this for your next core workout and follow along for Part 2!

Breathing in all positions is key when connecting to your core during pregnancy and postpartum. As you start breathing you might notice areas that are stuck, maybe only your belly rises during the inhale but your sides don’t. This is where side breathing or cueing into sending air to your sides can help release tension in those areas and more evenly spread pressure.

When pressure is managed and more evenly spread we can reduce core and pelvic floor symptoms. These symptoms can show up as coning or doming in the abdomen, upper ab gripping, pelvic floor leaking, or bearing down.

With my free core guide you will learn how to:
✨Connect with your breath�✨Activate your pelvic floor and deep core muscles�✨Build strength and stability for everyday movement

Suitable for all fitness levels and every stage of pregnancy and postpartum, the exercises are a gentle starting point for creating a stronger, more supported foundation.

➡️Download your free guide through the link in my bio.

corereh