wits & bits
Knowledge nuggets with a side of sass
Real-world lessons on pelvic health, core, strength and everything in between.
postnatal
The 5 Stages of Postnatal Fitness: Your Step-by-Step Return to Exercise
Gentle walking and pelvic floor reconnection can begin within days of birth. A five-stage framework that respects your recovery timeline.
pause · postnatal · prenatal
Why Your Core Doesn't Work Lying Down (And What to Do Instead)
Floor exercises build strength in a position your body rarely uses in daily life. Your core's real job is to stabilize you upright through real-world demands.
pause · postnatal
You Don't Have to Close the Gap: The Diastasis Myth Misleading Thousands of Women
The gap is not the measure of recovery, core function is. A small gap with good tension beats a closed gap with no strength behind it.
pause · postnatal
How to Check for Diastasis Recti at Home (And What Your Results Mean)
A clear, practical self-check, not to diagnose, but to understand what your core is doing right now so you can train in a way that helps it.
postnatal
The Posture Problem Your Pelvic Floor Hasn't Recovered From Yet
Forward pelvic tilt and tight hip flexors restrict your pelvic floor's range of movement and compromise core pressure management.
postnatal
What Is 360 Breathing: And Why Your Core Depends on It
Your breath expands evenly through your belly, ribs and back on every inhale. Retraining breath is foundational to core recovery.
pause · postnatal · prenatal
How to Check Your Pelvic Floor at Home: The Postnatal Self-Check
If you don't know where your body is starting from, you're still guessing. A simple self-check to find your ground zero.
pause · postnatal · prenatal
Squeezing Your Glutes Is Not a Pelvic Floor Exercise
Ten correct contractions will do more for your pelvic floor than a hundred clenches. A proper contraction is a small internal lift.