Learn how to ease back into your body + movement as well as hear more about my story so you can feel confident and get moving again!

While your doctor should check you for this, many don't. It is important to understand the state of your core 6 weeks postpartum so you can figure out what movement you can start doing. If the separation is more than 2 fingers width, you should seek a postpartum physical therapist or movement spe...

Video 3 of the postpartum core recovery series

This full body sculpt is short, effective and mama approved! It's also the perfect workout if you're on your period :)

While we didn't make it to St. Martin, I still wanted to share a fun, effective workout for y'all when you travel this summer. No equipment required and all modifications will be given for pre/postnatal as always!

Playlist: https://open.spotify.com/playlist/6MSwHAfylzVxyvuzDXhRZj?si=5dc64384cfa94338

Playlist: https://open.spotify.com/playlist/0UJgjoE6AjeUJFP3KiHvfc?si=c40129ab6b8642ba

Circuit 1
1 - Push up to ankle taps
2 - Reverse push
3 - Single leg deadlift R
4 - Single leg deadlift L
5 - Table top glute (R) - Bent knee + squeeze at the top
6 - Left side
7 - Modified side plank, crunch i...

This class is perfect for anyone postpartum that wants to safely start to re-engage their core and pelvic floor. It is also safe for anyone with DR or pelvic floor issues. It doesn't matter if you are 3 months PP or 3 years, this will help to heal your core!

Playlist: https://open.spotify.com/pl...

https://open.spotify.com/playlist/07S6bbq2Q1qhAdWEHyk1rC?si=710efbfe6d7545df

https://open.spotify.com/playlist/65Ng5Hql8cb3SbhQUUyWup?si=a50854ce574f4022

Playlist: https://open.spotify.com/playlist/0uu6b0vZjhm69ie0TXPeTq?si=877d8d6c700944ed

Playlist: https://open.spotify.com/playlist/0iy5U7BBRdwE1TB6iguHBQ?si=6741b6b12eb04946

Playlist: https://open.spotify.com/playlist/5PN943ZI0WQPN76XqEgC7F?si=8b78983f01994d59

Playlist: https://open.spotify.com/playlist/3W8WhpnU1lUHcT7IsuXEW7?si=37c935cbb95f41f3

https://open.spotify.com/playlist/3jqsnm3hcsHayBWVoesjSV?si=f09e2ff858e04766

Playlist: https://open.spotify.com/playlist/2E3IqMGSWiuBCcM4XIcvSP?si=4d901470b1734618

https://open.spotify.com/playlist/3W8WhpnU1lUHcT7IsuXEW7?si=6fc9eb53fb754947

With @instagremma!

Learn what to avoid during your 1st, 2nd + 3rd trimesters and modifications and props you can use throughout your pregnancy.

This short video will show you how to modify your vinyasa flow as you progress through your pregnancy.
*Note: You'll also need to stop doing upward dog, cow, and wheel poses once you're past 12 weeks as there is just too much abdominal pressure at that point.

Learn about the importance of breath work during pregnancy to activate and engage your core and pelvic floor. You will learn the following breath work:
-360 degree breathing
-PFAs-Slow
-PFAs-Fast

This prenatal breathwork series focuses on breathing techniques to help with pain management during labor + birth:
-Patterned Breathing
-Humming
-Pushing Prep Breathwork

35 Min Sculpt + 10 Min Yoga Cool Down - Perfect if you're pregnant or on your period/exhausted!
Sculpt Playlist: https://open.spotify.com/playlist/1Zf2p7LMcP3M6kcXup2vh9?si=44b186b466c145f6
Yoga Playlist: https://open.spotify.com/playlist/7xcOj9f1oVrEcMVKxNkWRE?si=c4adf3980f924218

Spotify Playlist: https://open.spotify.com/playlist/3vouXL3QUQdIcSdos9Y4fH?si=5ff12b822056483b

Use code "littleadapts" for 15% off your Spoiled Mama Tummy Butter + Products!
https://www.thespoiledmama.com/

Spotify Playlist: https://open.spotify.com/playlist/4q1mPspGrbQs0inNkyHvfw?si=087550bb8daf4dfe

Spotify Playlist: https://open.spotify.com/playlist/6gpFll8Peg3jHuXgbguBTy?si=7659a8cf10384782

Live Class from 1/22 and Pregnancy Friendly

Spotify Playlist: https://open.spotify.com/playlist/1JAjnjhWAqUjobz5PRXOvw?si=fb3e5e4291664a0c

https://open.spotify.com/playlist/1JAjnjhWAqUjobz5PRXOvw?si=57a0997fed29458e

Live with Sweats and the City

Spotify Playlist: https://open.spotify.com/playlist/4Z5cq1QATJjPb6jLyD7Eog?si=2a34fa0535f54890

Spotify Playlist: https://open.spotify.com/playlist/3vouXL3QUQdIcSdos9Y4fH?si=1726869e29bb4872

With @instagremma! You can also use socks for a hard wood floor or a paper plate for carpets :)

Playlist: https://open.spotify.com/playlist/0iy5U7BBRdwE1TB6iguHBQ?si=2053ae78058f4134

Playlist: https://open.spotify.com/playlist/0iy5U7BBRdwE1TB6iguHBQ?si=2053ae78058f4134

Playlist: https://open.spotify.com/playlist/5o0cSTDVaNjsVf4GaCNGsC?si=755bc2b3561346ad

Playlist: https://open.spotify.com/playlist/2E3IqMGSWiuBCcM4XIcvSP?si=dcb41c082e254002

Playlist: https://open.spotify.com/playlist/0iy5U7BBRdwE1TB6iguHBQ?si=3650b59db30f446a

Playlist: https://open.spotify.com/playlist/0H13c4ghEmMXSdaSlgZZAf?si=379e936b16714c18

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Playlist: https://open.spotify.com/playlist/2G5YOgpkNyymh0ZDuuBVY8?si=8cc525f3d14b4a7b

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Playlist: https://open.spotify.com/playlist/2lKkSzGrsqPmcsI9a9YToR?si=9253da1e09124876

Playlist: https://open.spotify.com/playlist/4Z5cq1QATJjPb6jLyD7Eog?si=5c2376cdcb0c4ad9

Playlist: https://open.spotify.com/playlist/2G5YOgpkNyymh0ZDuuBVY8?si=353fa840324042b9

Playlist: https://open.spotify.com/playlist/7fvwwkyOrsvec7NIyc1gzd?si=bdc191596956442d

Playlist: https://open.spotify.com/playlist/3vouXL3QUQdIcSdos9Y4fH?si=6acbd13d9b1d4c12