Strong As a Mother // Pre + Post Natal Workouts and Wellness with ABC Fit Collective

By Kristie Alicea, CPT, NCSF, ACE, AFPA and co-founder of ABC Fit Collective 

Why are pregnant women sometimes scared to work out?   

  • Pregnant women are newly looking out for themselves and their baby so many of them are fearful that they might do something that could potentially hurt their child. 

What are some myths women should stop listening to as it relates to pre/post natal workouts? 

  • You shouldn’t start “working out” when pregnant. 
  • “Core work” will cause diastasis recti (abdominal separation). 
  • Pregnant women are too tired to workout. 
  • Pregnant women can’t lift heavy weights. 
  • The truth is you are about to give birth to a tiny human that only gets heavier over time so we might as well train with proper form and good alignment.
pregnant, woman, exercise-2568395.jpg
Wellness is important during pregnancy.

Why is wellness – in and during your pregnancy – SO important?   

  • Living a holistic wellness lifestyle during pregnancy can significantly lower your chances of having physical complications that can affect both you and your baby, such as gestational diabetes and preeclampsia, as well as help you to improve your overall mental state during this huge life shift. Through this approach you can mentally and physically prepare yourself to enjoy your pregnancy, build endurance for the actual birth and optimize your recovery.

What workouts are helpful with your pelvic floor?   

  • Strength workouts are super important to help pelvic floor muscle functionality. Movements such as glute bridges, 360 breathing exercises, squats, and lateral lunges will help to strengthen your pelvic floor and the muscles that work in conjunction with those muscles. 

Do workouts (and if so, which) help with Diastasis Recti?   

  • Yes, proper movement can help prevent and resolve diastasis recti. However, what’s actually more important for the prevention of severe diastasis recti is what not to do. Things to avoid include deep twisting through the core and crunching or leg lifts on your back. If you see any doming of your stomach, stop that action. Some exercises that can help are 360 breathing exercises, bird dog, and toe taps on your back (only for postpartum). 

What are some beginner moves you can recommend for women who are pregnant?   

  • Some beginner moves that we love to show our pregnant clients are squats, glute bridges, clamshells, bicep curls, deadlifts/hip hinges, and farmer’s carry. These are super functional and safe. 

What are some beginner moves you can recommend for women who are postpartum?   

  • Our go-to postpartum-safe moves are 360 breathing exercises, birddog, heel drops on your back, squats, bridges, and clamshells. These movements help to rebuild your push muscles and strengthen your pelvic floor. 

What are some of your favorite stretches you recommend for pregnant women?   

  • Some of the best stretches for pregnant women include calf stretch, figure four or pigeon pose, standing quad stretch, child’s pose, downward dog, cat/cow, and a half kneeling hip flexor stretch. Just be mindful not to overstretch due to the hormone relaxin, which relaxes your ligaments. 

Any other general tips when it comes to fitness, nutrition, wellness etc.?   

  • Listen to your body. On the days you feel good and have good energy, get a good workout in but on the days that you don’t feel so hot, maybe walk or try some prenatal yoga. Apply the form and movements that you work on in the gym or with your trainer to your active daily life. If you are fearful to start exercising work with a pre/postnatal fitness specialist.   

Anything we didn’t cover? Feel free to add in!   

  • With postpartum depression reaching an all time high during the pandemic and current climate, mental health is taking the front seat of focus. Meditation can be an amazing tool to help quiet the mind and calm the anxiety of the unknown. We always start with deep breathing exercises with our clients so they can take a moment to be in their minds and bodies. As a new mom, taking 5 minutes to yourself can be the last thing on your to-do list but can have resounding effects to every facet of your life.  Meditation and other self care practices can help new moms be more present, stay mentally sharp, improve sleep and help moms and mamas-to-be better cope with the demands of motherhood. 

prenatal and postnatal workouts and wellness
Kristie Alicea

Kristie Alicea, co-founder of ABC Fit Collective, is a native New Yorker, who brings a multi-hyphenated background of movement and wellness to her practice. Growing up a dancer and a swimmer, Kristie pursued a career as a professional dancer after college.

Acknowledging that she is a natural born mover, in 2011 she decided to dive wholeheartedly into fitness, devoting herself to the wellness of others. Since then, she’s gained expertise in personal and group training at large wellness brands such as Gold’s Gym, New York Sports Club, Equinox, Barre3 and has hosted wellness events for large corporations such as JPMorgan Chase, bringing with her a well versed approach to movement and wellness. In 2017, she created a new HIIT fitness concept called BEAST Fitness Evolved in Brooklyn, NY where she managed, created and maintained the training program.

Kristie and her partner and co-founder Sabrina Stockel, have created ABC Fit Collective by taking Kristie’s training style – which can best be described as holistic in nature and goal oriented by design – to help their clients celebrate what their bodies can do.

Kristie holds personal training certifications from the National Council of Strength and Fitness, Pre and Postnatal fitness, specialist certification from AFPA American Fitness Professionals Association, pre and postnatal specialist certification from ProNatal Fitness, TRX Suspension Training, and Trigger Point Therapy.  Kristie is also a proud Latina and member of the LGTBQ+ Community alongside her partner (in business and life!) Sabrina.

For more on ABC Fit Collective, kindly visit: abcfitcollective.com and follow along on Instagram at: @ABCFitCollective.

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