MOMMASTRONG MOMMASTRONGFUEL PAPPASTRONG TEENSTRONG
Home Gift Cards Shop Talk To Us Share the ShowUp Workshops Blog Explore Videos Log In

Resources for Understanding Your Body

MommaStrong wants you to understand, make peace and maybe even appreciate all that your body does for you. Part of that process may include learning more about how it functions. Below are some resources that may help you along the way.

ANATOMY ILLUSTRATIONS & INFOGRAPHICS

THE NUTS & BOLTS OF MOMMASTRONG

Navigating the Program

Not sure where to start? Download our guide to help you get started.

Lingo

Check out our lingo and get familiar with the way we talk.

Brace, Blink, Rocket

You will hear a lot more about this, but for now just know this is the metaphor we use to strengthen the pelvic floor and help maintain the full core. Older videos may refer to this as claw crane.

D15

Daily HIIT workout. There is one posted daily for each main program (Momma-To-Be, New Momma, Momma).

Flashlight

A metaphor used to describe keeping your frontals back so that if you had a flashlight in your hooha it would shine straight down at the ground. It would not shoot out in front of you.

Frontals

Inclusive language referring to your "private parts", previously referred to in the program as your "hooha".

HIIT

High-Intensity Interval Workouts. These type of workouts consist of short periods of intense exercise with less intense recovery periods. The main programs (Momma-To-Be, New Momma and Momma) have a daily HIIT workout called the D15.

OBG

Oldie But Goodie. It refers to a work out that was taped previously.

Runway

The area between your peehole and your butt. In more technical terms, it is called the perineum.

Interval Workout

MommaStrong Daily 15 workouts are 15 minutes long, and each minute is broken into 2 intervals. You’ll see these explained as 30/30, 40/20, 45/15, 50/10, or 55/5. In some cases this will include a ‘GO’ time and ‘REST’ or release time (e.g. 50 seconds of work and 10 seconds of rest), or they may be separate exercises (e.g. 40 seconds of one exercise followed by 20 seconds of another exercise).

Types of Workouts

Familiarize yourself with our unique workout types.

Alphabet Soup

Any interval time of exercise and rest.

Exercises repeat in this fashion: ABCABCDEFDEFGH

Dynamic Duo

Any interval time of exercise and rest.

Dynamic Duos are done 2 different ways—either doubling up on each exercise, or doubling up on pairs of exercises:

Each Exercise: AABBCCDDEEFFGG

Pairs of Exercises: ABABCDCDEFEFGH

Seesaw

40 seconds of exercise, 20 seconds of exercise.

Exercises repeat in this fashion: ABBACDDCEFFE

Jumble

Any interval time of exercise and rest.

Exercises repeat in this fashion: ABCDEFGFAGDFBCE

Straight Thrus

Any interval time of exercise and rest.

Exercises repeat in this fashion: ABCDEFGHIJKLMN

Back It Up

Any interval time of exercise and rest.

Exercises repeat in this fashion: ABCDEFGGFEDCBA

5-5-5

55 seconds of exercises followed by 5 seconds of rest.

Workout focuses on anchor points: includes 5 exercises for the glutes, followed by 5 for the belly, followed by 5 exercises for the mid back.

5-5-5 Build

55 seconds of exercises followed by 5 seconds of rest.

Workout focuses on 5 central exercises, and cycles through these 3 times with progressive intensity.

5-5-5 Reverse Build

55 seconds of exercises followed by 5 seconds of rest.

Workout focuses on 5 central exercises, and cycles through these 3 times, beginning with the most challenging variation and decreasing in intensity.

Release and Go

Any interval time of exercise and rest.

Workout focuses on combining one “go” exercise in the form of strength/cardio building followed by one “release” exercise in the form of stretching or releasing.

All Togethers

Any interval time of exercise and rest.

Workout is designed for all demographics within the brand (Pappas, Mommas, Momma to Bes, and New Mommas) and provides necessary modifications.

Sandwich

Any interval time of exercise and rest.

Exercises repeat in this fashion: ABBA CDDC EFFE GH

Printed Workouts

No wifi? Need a workout on the go? Here are some printable workouts.

Need A Personalized Roadmap?

1:1 attention to help you use the MommaStrong program to improve areas of weaknesses, with our Physical Therapist Advisor, Stephanie Dillon.

Do you have a specific exercise-related issue that you hope to improve?
Want to learn how to prevent recurrance of a previous injury or issue?
Ever wondered what to do after completing a FIX ME in the MommaStrong program?

Learn More About Personalized Sessions

WHEN TO GET HELP


When to seek an Orthopedic/Musculoskeletal PT

We all have aches and pains, but sometimes exercise can aggravate underlying issues that we may not have even known was a problem! So if you have any of the following, you may want to seek extra help from a PT in your area.

  • Pain deep in a joint (e.g. knee, elbow, shoulder) more than a muscle
  • Pain that progressively worsens rather than improves with exercise
  • Pain that is sharp/shooting or radiating down your arm or leg
  • Numbness and tingling anywhere in the body

In most states, you can see a PT without a referral from a doctor.
Learn more about that, and about how to search for a PT in your area.



When to Seek a Pelvic PT

Pelvic health PTs (previously known as “women’s health” PTs) can be so incredibly helpful for so many things, and a lot of people don’t even know they exist! Pelvic PTs can help with issues related to bowel, bladder, and sexual function; they can help you prepare for or recover from childbirth; they can even help with chronic pelvic pain occurring from endometriosis, after multiple abdominal surgeries, or after any type of pelvic trauma.

They also treat men and children, and people who are transgender or gender-fluid (which is why they are trying to move away from the term “women” to the term “pelvic”). If you think pelvic PT may help you, check out this link for more information on finding someone in your area, and on good questions to ask before you start treatment!

Small version of How to find a Pelvic PT PDF