Revolution Motherhood

🎉 NEW on the RM App 🎉

Our 16 minute Signature workout, Arms + Abs, just dropped featuring the incredible !

We start with the roller to release tight shoulders before working your chest and upper back. That means you're releasing overworking tightness while strengthening the muscles that actually need it, so you're not stuck fighting chronic neck pain to get a good arm workout in.

This one's made for mom life: posture, upper back, ribcage, chest, and upper abs, the entire stabilizing system behind real functional strength. Every push, pull, rock, cradle, bounce and baby snuggle gets stronger and easier.

Who's in? Open the app and give it a try. 💪

This is performance training, built for your life.

Your Transversus Abs, or TVA for short, are your stabilizing core foundation. Their job is to create a stable base so your mobilizing muscles can move your trunk, with or without extra weight, think holding a baby, a bag, a stroller, or all of it at once while climbing stairs and bending over.

Isolating your TVA is a new ask from your body. It takes a minute to learn how to do well and accurately. Here's why it matters: without your TVA doing its job, strengthening your external abs and back doesn't really work. You end up fighting yourself, feeling more tension than functional strength.

So take a minute to try this move. Learn and feel the subtlety of your TVA turning on well. Then next time you're in a plank, see if you can translate this inner layer into the 360 degree brace of your core, and feel how much better your body responds (you might even feel it shake).

Here's how:

1. The ball (or grab a throw pillow) creates a dynamic reflex between your stabilizing side and your working side, training the weaker muscles to catch up to the dominant ones. That coordination is the baseline of balanced, functional strength and long term core performance.

2. 5 to 10 reps, one breath per rep. Brace the ball side, let the working side move your leg, not your hip flexor.

3. Keep your pelvis still and shoulders flat to the ground, so your neck and low back or groin can't take over the work you're training your core muscles to begin doing.

This crosses the mid brain barrier: better focus, balance, and left right coordination. A few minutes just for you.

Happy August! We’ve been quietly filming for the RM App all summer and we are so excited to finally share what we’ve been building for you! Meet Maya Musial our newest RM Teacher and first ever to feature next to Rachel Welch on the App. Catch Maya’s new workouts for August:

💪🏻 Express Cardio
🔥 Ab Shred
💦Signature Flow

BONUS: join Maya and Rachel IRL this Fall in Park Slope AND DUMBO Prenatal to Menopause. We’ve got your workouts ready 😘

All the 🔗 in bio 💕

Founder Rachel Welch shares the top 5 things moms say to her when they arrive at RM…and what we do to help them.

Do any of these sound familiar? What has your experience been?

Low back and hip pain are some of the hardest to live with, it can feel like your body is locked down after you sit or stand for too long.

This is one of my favorite moves for getting the hips and pelvis to unlock and the hip and core connection to activate.

Why this matters: the pain is often stemming from asymmetrical strength and tension across your side body and pelvic corridor. So this is more than just a "weak core."

Here's the sequence:

✨Start with Pelvic Corridor breathing to stabilize first.
✨Then ask for bilateral coordination, your lats, lower waist, and outer hips ✨working together.
✨You want to feel easeful in your shoulders and let the waist and outer hip lift your leg, without your knee or hip flexor taking over.
✨Once your hips and core are truly activated, that's when we add balance and side body strength challenges on top.

This sequence is one of my favorites for exactly that: engaging and strengthening the side body and deep core as one connected system, not isolated muscles.

Educate first, pattern the movement, then strengthen. That's how you feel relief and strength right away.

When? How? What can you do first? Rachel answers your DM’s.

If you have questions, send them over or drop them below. Education is freedom and you all deserve to know how your body works and have clear, effective tools that you enjoy doing to build your health, fitness and vitality. 💕💪🏻

🤍 This is one of my favorite sequences for tight mom shoulders, neck, and upper back pain...

It uses our signature RM Soft Roller, maybe the most important part of our method. It targets fascia, the connective tissue wrapped around every muscle in your body. At RM we call it ironing out your body: releasing stress and pain you didn't even know you were carrying.

✨ Here's why it matters: if you try and train underperforming/weaker muscles while their overcompensating, bigger muscles are refusing to let go, you'll end up frustrated and fighting yourself. It just doesn't work.

✨ The roller turns down the grip so the right muscles can finally wake up and do their job.

💡 No soft roller: A firm one works too, just be gentle on your neck.

The muscles in your shoulders and neck connect to your ribs, chest, and upper core. Pregnancy, childbirth, and the daily physicality of motherhood compromise this whole area until these muscles turn into tight ropes.

A gentle rinse out:

🧘‍♀️ keeps tension releasing instead of accumulating
💪 helps your trunk muscles do their job better
🤱 makes you feel stronger and more confident in the mom moments that challenge you most (bending over the crib, anyone?)
😌 less tension means less anxiety, more ease, more patience

💕 You'll enjoy your life, and your kids so much more 💕

Did you know....you 'core; isn't just abs. It's a corridor.

I call it the RM Pelvic Corridor: the pelvic floor and TVA working together as one system, moving with every breath. In full functionality, they automatically move in harmony.

Pregnancy & childbirth disrupt the system. And honestly...most of us never used this musculature in a functionally optimal way even before motherhood.

So these exercises aren't intended to "get your core back" they're designed to build you better and stronger than you've ever been.

1️⃣ Grab a small ball (or a pillow works too). It amplifies the contraction and gives you something to actually feel.

2️⃣ Watch my muscles engage before me leg moves. That's the whole secret. Wait for the right muscles to fire, then move. It's a mental game as much as a physical one, humbling at first, and by rep 5, genuinely exciting when you feel your body waking up.

3️⃣ We start single sided to make sure everything is firing correctly. Then the ball goes between the knees: exhale, squeeze, and add the challenge of moving both legs together from the same Pelvic Corridor system. That's the direct through-line from strength patterning to strength building.

This single series does so much:

✨ relieves low back & hip pain
✨ strengthens diastasis recti
✨ improves pelvic floor weakness & pelvic organ prolapse

Save this. Try it. Tell us how you feel 😊