You don't need to spend hours in the gym to strengthen and transform your postpartum body into better shape than ever before (yes, even before kids!). It's about doing the right movements at the right time, the right way. There's a science behind how Every Mother formats its concise workouts. With over 500 different movements and hundreds of workouts, we customize paths for each stage making them super effective and efficient. It's no wonder why Weill Cornell found that 100% of 63 women who followed our program achieved full resolution of diastasis recti (abdominal separation) in less than 12 weeks. Every Mother's EMbody workouts deliver serious results and we’re outlining the science behind our core foundation to explain how the Every Mother program works.
1. Core Compressions™
Core Compressions™ are embedded into every custom postpartum and prenatal workout for maximum results. This is a deep, subtle movement – yet powerfully effective. To activate your transverse abdominis muscle (your natural corset), try the following:
- Ensure your abdominal wall is drawing the muscles up and in on exertion (never bulging, bracing or flexing forward)
- Coordinate your breath and pelvic floor so that you are both exhaling and performing a Kegel with each Core Compression.
Start with 5 minutes a day. After one week, work up to 10 minutes a day (either 10 minutes all at once or 5 minutes twice a day). For in-depth coaching on how to correctly perform this exercise, watch Intro to Core Compressions and Intro to 2-tier Core Compressions in our Foundations library.
The Science:
Core Compressions are proven to strengthen and restore the abdominal wall through the proper engagement of deep core muscles (think the transverse abdominis, pelvic floor, and diaphragm). These revolutionary exercises decrease intra-abdominal pressure and effectively reinforce the contractile strength and elasticity of both the muscles and the connective tissue.
2. Prescriptive Full Body Workouts
Layered onto Core Compressions are our progressive full-body workout plans. Through our easy-to-use mobile app, we guide you to explore various body positions that we present in our Core Compressions library. Discover what positions work best for you to get the deepest, most effective activation. Within days, you will feel a significant improvement in core strength and function. With over 100 different workouts, we help you avoid plateauing in your progress as we keep your body “guessing” and activate different muscle groups at key moments. The best part is that the average workout length is 20 minutes creating an incredibly efficient experience for results you won't believe.
The Science:
Our daily prescriptions of progressive workouts build your strength and endurance while focusing on different muscle groups. "[These workouts] provide tremendous, measurable results, including improved core strength and function, and inches off the waist,” says Every Mother founder Leah Keller. The results were published in a 2014 issue of the American Journal of Obstetrics and Gynecology.
*An additional study with the Hospital for Special Surgery was published in 2021 in the Journal of Women’s Health Physical Therapy. The findings: Every Mother’s EMbody Program is effective at healing diastasis recti, urinary leaking, and back pain.
3. Avoiding Core Movements That Hinder Results
This strain on your tissue can create a bigger more prominent protruding waistline often called “mommy pooch” or “mummy tummy”. Did you know that sleeping in certain positions or coughing the incorrect way can heavily impede your progress? Learn what to avoid and how to change your movements for a healthy posture and strong core.
The Science:
Any movement that bulges the abs forward, weakens the center of your rectus abdominis (your 6-pack) and causes sideways stretching of the connective tissue. This means many common core exercises, like crunches, are actually counterproductive because they widen your waistline, strain the connective tissue, and compromise back health, ruining all your hard work!
Every Mother’s approach is revolutionary because we focus on proper movements and correct techniques to avoid some of the most common pitfalls in traditional core training. Every Mother is constantly evolving with new workouts and information in our library of custom exercise regimens designed to address the needs of mothers at every stage. We join science, form, and function into effective and efficient workouts for all mothers.
Sources:
- Leopold, Madeline, et al. “Efficacy of a Core Strengthening Program for Diastasis Rectus Abdominis in Postpartum Women: A Prospective Observational Study.” Journal of Women’s Health Physical Therapy, vol. 45, no. 4, 2021, pp. 147–63. Crossref, https://doi.org/10.1097/jwh.0000000000000214.
- Sharma, Geeta, et al. “Postnatal Exercise Can Reverse Diastasis Recti.” Obstetrics & Gynecology, vol. 123, no. Supplement 1, 2014, p. 171S. Crossref, https://doi.org/10.1097/01.aog.0000447180.36758.7a.
