• Amy Slater

Essential Mom Movement Strength Series Circuit


Moving with ease in all life movements is the outcome goal of the Essential Mom Movement Series Circuits. There are so many applications to mom movements from reintegrating your core after having one or more babies to using more of you in everyday life activities. From a metabolic standpoint, compound movements like the EMMS exercises burn more calories as our whole body has to contribute to the movement.


Whether you have a functional diastasis (like me) or you are trying to simply reconnect with your core, these exercises will help you do train to move better everyday. Your pelvic floor should not be forgotten! No symptom is NORMAL. No amount of incontinence or pain is NORMAL! If you are experiencing any symptoms, please seek help from a women’s health physical therapist or physiology. Even if you are symptom free, training to support your pelvic floor will help it stay healthy forever!


ESSENTIAL MOM MOVEMENT 💪STRENGTH SERIES: Exercise 1️⃣


Strength training does not have to be boring and should include movements outside the commonly used front-to-back motion!


Why? Because that is how you create a more robust and resilient structure… you!


Enjoy 5-8 repetitions of this exercise within a circuit of 4.

ESSENTIAL MOM MOVEMENT STRENGTH 💪 SERIES: Exercise 2️⃣


Reaching off-center puts a lot of demand through your core. This is an everyday must for moms!!


🚙You may be reaching back behind you in the car to find something essential, like a bear that has dropped on the floor or reaching in to pull out a stroller, car seat, etc.


Having the right amount of strength through your core protects your pelvic floor. This is essential!


The ViPR Pro is a great tool to help facilitate this movement's top-down, the Power Plate loads bottom up!


🌟Enjoy 30 sec to 1 minute as a part of 4 circuits!


ESSENTIAL MOM MOVEMENT STRENGTH 💪 SERIES: Exercise 3️⃣


⬆️Sometimes it just feels good to jump. But did you know that there is a massive benefit to plyometric exercise?


🤗Many “life” movements are quick movements that require us to be able to dissipate force, react and produce force...

Training for that ability in simple, fun, activities specific to your ability level is so important!


You will feel the return on your investment in your day-to-day life! Especially when that sweet little toddler gets up to maximum speed and you need to catch them!


ESSENTIAL MOM MOVEMENT STRENGTH 💪 SERIES CIRCUIT: Exercise 4️⃣


🙋🏻‍♀️Who is looking for a way to enhance pelvic floor function?


❤️Here I am using the Pelvicore Pro to do just that! This tool trains the pelvic floor subconsciously while you consciously work on a proper breath pattern!


😊Use a common, reaching pattern along with an overhead triceps press brings trains proper hip motion, subconscious (not thinking about it) activation of the PF, and gives great extension through the core.


👋The Power Plate is a tool that will enhance any movement you do while standing on top via vibration.


🔆Enjoy one minute or 5-8 reps per side within the circuit!

ESSENTIAL MOM MOVEMENT STRENGTH 💪 SERIES: Exercise 5️⃣


🤗Here I am using the Pelvicore Pro and the Power Plate to functionally integrate my pelvic floor and core.


🙋🏻‍♀️Who is looking for something beyond Kegels and crunches!!


🙆🏻‍♀️If you have a diastasis it is especially important to think about lengthening and putting resistance through the core both through breath and movement. You want to reestablish connection and improve tensile strength.


😊Inhale on the way down into the squat and exhale up. You are rolling in on the ball on standing.


🔆Enjoy one minute of this pattern rotating through all 3 planes of motion.


ESSENTIAL MOM MOVEMENT STRENGTH 💪 SERIES CIRCUIT: Exercise 6️⃣


Moving dynamically is a must when you are training for the demands of motherhood.


BUT!! You must be sure to do it safely and only when you have stability and integration through the pelvic floor and core.


This pattern which I learned from @chantel. Gough offers an excellent load to the core in both the frontal and transverse planes.


The ViPR Pro is used in a tilting pattern here, which is a great entry-level way to begin to increase stress to the core.


As a twin mom twice with a diastasis this pattern feels great to me, no doming, and most importantly…good integration when I stop!


🔆AIM for 16-20 alternating sides with ViPR Pro!


ESSENTIAL MOM MOVEMENT STRENGTH 💪 SERIES CIRCUIT: Exercise 7️⃣


Some patterns are just fun and challenging!

Handstands are a great way to traction the spine, increase shoulder stability and improve strength and coordination through the core!!


🧩 All of these things work together to create a more synergistic system!


🔆Enjoy 30 seconds to 1 minute of this pattern on the power plate or ground.


ESSENTIAL MOM MOVEMENT STRENGTH 💪 SERIES CIRCUIT: Exercise 8️⃣


This pattern feels especially good in my @vivobarefoot swim-run shoes! They allow my body to feel and respond to the chain reaction that occurs from jumping.


Combining a higher intensity movement of a jump with a cylinder lift is a great way to challenge my body to handle impact in two different ways!!


↪️This pattern can be progressed from a step to a hop to a jump. ↪️You can increase the intensity with the speed or height of the jump or weight of the ViPR Pro.


🔆Enjoy 6-10 cylinder lifts with a challenging resistance.