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OUR LITTLE BLOG

Welcome to Wits and Bits!

This is our blog where we drop knowledge nuggets, share curious discoveries, and occasionally roast our own learning curves. From clever tips to real-world lessons (and a few hard-earned facepalms), this is where we unpack what we’ve learned and what we’re still figuring out.

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functional core exercises postpartum, postnatal core training standing, core strength for moms, off-floor core workout, Woman doing functional standing core exercise for postnatal recovery

Why Your Core Doesn't Work Lying Down (And What to Do Instead) pause postnatal prenatal

Why Don't Floor Core Exercises Transfer to Real Life?

Floor exercises build strength in a position your body rarely uses in dai...

Postnatal woman progressing through stages of fitness after birth, returning to exercise after birth, postnatal fitness stages, when to start exercising after having a baby, postpartum workout progression

The 5 Stages of Postnatal Fitness: Your Step-by-Step Return to Exercise postnatal

When Can I Start Exercising After Having a Baby?

Gentle walking and pelvic floor reconnection can begin within days of birth. M...

Woman performing a controlled core exercise (deadbug or similar) with good form. Woman performing postnatal core exercise -- diastasis recti recovery focus on function

You Don't Have to Close the Gap: The Diastasis Myth Misleading Thousands of Women pause postnatal

Does Your Diastasis Recti Gap Have to Close to Heal?

No. The gap is not the measure of recovery -- core function is. A small pe...

Woman checking for diastasis recti at home using finger-width method, how to check for diastasis recti at home, diastasis recti self-check, diastasis recti postpartum, what is diastasis recti

How to Check for Diastasis Recti at Home (And What Your Results Mean) pause postnatal

How Do I Check Myself for Diastasis Recti at Home?

Lie on your back with knees bent. Place your fingertips horizontally across ...

posture and pelvic floor, postpartum posture recovery, pelvic floor and hip flexors, postnatal alignment

The Posture Problem Your Pelvic Floor Hasn't Recovered From Yet postnatal

Does Posture After Pregnancy Affect Pelvic Floor Recovery?

Yes, directly. When your pelvis is tilted forward and your hip flexo...

360 breathing postpartum, pressure management core, diaphragmatic breathing pelvic floor, postnatal breathing technique, diastasis recti exercises, pelvic floor exercises, pelvic organ prolapse, Woman practicing 360-degree breathing with hand on ribcage

What Is 360 Breathing: And Why Your Core Depends on It postnatal

What Is 360 Breathing and Why Does It Matter Postnatally?

360-degree breathing is when your breath expands evenly through your ...

Woman in neutral standing posture illustrating pelvic floor vs glute activation, pelvic floor exercises correct technique, squeezing glutes pelvic floor myth, how to engage pelvic floor correctly, kegel mistakes

Squeezing Your Glutes Is Not a Pelvic Floor Exercise pause postnatal prenatal

Does Squeezing Your Glutes Work Your Pelvic Floor?

No. Squeezing your glutes and engaging your pelvic floor are completely diff...

How to Check Your Pelvic Floor at Home: The Postnatal Self-Check pause postnatal prenatal

How Do I Check My Pelvic Floor After Birth?

Your pelvic floor self-check has three components: can you feel a small internal li...