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Labor to Lifting The ultimate postpartum recovery experience. Founder: Abigail Sommer

10/14/2026

Half the core cues you've been given are working... against you.

Sucking in and holding it is the worst of them. Constant tension has to go somewhere, and downward onto your pelvic floor is where it goes.

The two that actually rebuild things are the quiet ones. Let your ribs widen on the inhale. Exhale on the effort. That's your deep core working in the order it's supposed to.

Bracing hard has a place, under a heavy bar. It just isn't the tool for the rebuild, because it lets you skip the part that got switched off.

If a cue makes you hold your breath, it isn't the one.

Comment BREATHE and I'll send you my full diaphragmatic breathing guide.

10/12/2026

Your rehab is the two hundred times a day... you pick something up.

The car seat is the worst offender. Bending at the waist to lower it into the car is the longest lever and the worst angle you'll hit all day, and you do it constantly.

The fix isn't complicated. Get closer, squat instead of folding over, and exhale as you lift. Exhaling is the one people skip and it's the one that decides whether pressure goes down onto your floor or gets managed.

One-armed carrying isn't evil, it's just one-sided. Switch sides, and make sure it isn't the only loading your body sees.

Change how you lift all day and you'll feel it more than any extra set.

Comment CORE and I'll send you my free pelvic floor recovery guide.

10/09/2026

The top of this list is the thing you keep... skipping.

Sleep is the one everyone wants to skip past, because it's the one thing a newborn takes from you. But training is a stress you adapt to while you rest. Take away the rest and you're just accumulating the stress.

This is why two-a-days go in F tier right now. More sessions on less sleep isn't faster, it's debt.

Protein at breakfast and water while you feed are the cheapest wins available.
And one solid stretch of sleep a week, if it's possible for you and you can ask for help, will pay dividends in your recovery.

Comment WORKOUTS and I'll send you my beginner postpartum workouts.

10/08/2026

If your ab gap hasn't closed and you've been working on it for months, it's usually because of one of these three reasons.

One. You're trying to close the gap instead of heal the tension. Width isn't the number that matters most. What matters is whether the tissue between your abs can effectively handle a load. Some moms will always have a slight gap even with a fully healed core.

Two. You're not training your core through all planes of motion. Instead of just holding a plank, you should be doing moves that require you to bend, move side to side, and twist. If you're only doing planks or only doing crunches, you're missing out on the benefits of training your entire deep core.

Three. You're trying to hold your breath through all of your exercises. The pressure you're creating has to go somewhere, and if it's not coming out through your breath, it's going downward onto your pelvic floor.

Fix the tension and the breath, and the ab gap should come along with it. If you're chasing closing that ab gap alone, you could train for a year and not get anywhere.

Comment CORE and I'll send you my free core and pelvic floor recovery guide.

10/06/2026

"I don't have time" is the number one reason moms tell me they haven't started, so here's the setup I give them...

it fits in a corner of your living room.

The kit, all in: a mini band, a long resistance band, a small pilates ball, and two pairs of dumbbells.

Around twenty dollars gets you the first three, and they're in nearly every session I write.

The twenty minutes:

2 minutes of diaphragmatic breathing and bodyweight movements to start.

12 minutes of strength and stability, three rounds of four movements, no rest between movements and a short rest between rounds.

3 minutes of pelvic floor relaxation and mobility to finish.

That leaves you three minutes of slack for the interruption that is definitely coming.

Where: the floor of whatever room the baby is in.

On a mat, next to the play gym, at 6am or during the nap you were going to scroll through.

How often: three times a week. Not five, not daily.

Three is what actually gets done, and consistency is what my whole program is built on.

You don't need the gym back. You need twenty minutes and a plan that assumes you'll be interrupted.

Comment WORKOUT and I'll send you a free week of my workouts to run in exactly this setup.

10/02/2026

You can hit your macros every single day for three months and still leak when you sneeze, still cone when you sit up, still have the back pain.

Because nutrition was never... the thing that was broken.

It's like watering a flower in a dark room. You're doing something genuinely good, carefully and consistently, and it still won't grow, because you've been handed one input out of the set it actually needs.

Nutrition decides your body composition. It does not decide whether your deep core fires on time, whether your pelvic floor can handle a sneeze, or whether your hips can hold you level. Those are load and pressure problems, and no amount of protein solves them.

What the full set looks like: nutrition you can actually keep, strength training that progresses, core and pelvic floor rehab in the right order, and enough recovery to absorb any of it.

The mom who eats perfectly and skips the rehab gets a smaller version of the same symptoms. That's why my Daily Custom Plan bundles them instead of selling you one and hoping.

Comment READY and I'll send you everything about my Daily Custom Plan.

09/30/2026

If you only do three things in your first month postpartum, make it these three.

One, diaphragmatic breathing. It's the foundation of all core recovery and you can do it from your hospital bed.

Breathe in through your ribs and let them expand 360 degrees while your pelvic floor relaxes.

Here's the key part, so this isn't just a kegel:

gently lift the pelvic floor and engage the deep core as if you were breathing out through a straw.

Two, walk, but keep it short and sweet.

Five to 10 minutes in the first two weeks, then work your way up from there.

Walking helped me feel less isolated and overwhelmed, and it's gentle cardio that gets your blood flowing without overstressing a healing pelvic floor.

Three, ask for help and protect your sleep.

Recovery happens when you're not running on empty, so don't feel guilty when your body is telling you it's time to rest.

Also, skip moves like planks for now.

They're just going to make your ab separation worse before you've had time to heal.

Comment WORKOUT and I'll send you a free week of beginner-friendly postpartum workouts you can start today.

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Orem, UT

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