Advanced Strength & Conditioning for Moms

This is my therapy. That one hour in the day to decompress from a velcro toddler, work through mom guilt, and just focus on one thing: lifting heavy shit. The noise stops, the breathing calms, and the focus becomes singular.

I saw a huge change in my core strength when I swapped out endless sit-ups for movements that load the core in different planes. Things like farmer's carries, Turkish get-ups, and front rack lunges will build a truly bulletproof core.

It's you versus you. It's so easy to compare yourself to others on social media, but that's not real. The only real comparison is you against who you were a year ago. Stay in your lane and focus on your own progress.

This midline-focused workout was no joke. The squat cleans test your core engagement, and the hollow rocks will absolutely decimate your abs. This is the kind of work that builds serious, functional core strength.

Watch me die a little. This was my first conditioning piece after a 15-day break, and I was completely gassed. But it's the feeling of pushing through when it's hard that makes you stronger. Give this 10-round workout a try if you dare.

Here's a public holiday workout you can do at home with just a pair of dumbbells. It's 20 rounds of a complex including a cluster, clean and jerks, ground to overhead, and burpees. It's a great one when you're short on time and want to hit everything.

We need to be prepared for anything as moms, even carrying a tired kid and a million bags after a heavy gym session. I train for the demands of motherhood. You need the muscle, endurance, and strength to be an active, capable mama.

It's not easy, but it's not impossible. Finding your strength postpartum is a marathon, not a sprint. It took me three years of showing up, even when I was sleep-deprived and unmotivated. I'm still soft in places, but I'm also strong. I am both.

This kettlebell core finisher is a killer. It hits your core and shoulders at the same time. Three rounds of flutters, scissors, Russian twists, kneeling halos, and half-kneeling chops will leave you feeling the burn.