https://www.arcstrengthandperformance.com/blog daily 0.75 2026-03-13 https://www.arcstrengthandperformance.com/blog/overuse-injury-in-youth-athletes monthly 0.5 2026-03-13 https://www.arcstrengthandperformance.com/blog/howtogetexercuseasabusymom monthly 0.5 2025-01-11 https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/6cdcda20-2547-4e81-b6a5-bab083a75a55/2016.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Being climbed on while trying to workout hahaha https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/4fd1d1aa-7757-44e7-8220-bdab38e3bfb1/woman-walking-in-figure-eights-332875.jfif Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/e751f5d6-4170-4c71-acb5-f2c917fd4994/Wall_Sit_squat_F_WorkoutLabs.png Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/4c5ee516-8c22-4c79-ad71-628c693e0432/woman-doing-kettlebell-thruster-or-squat-to-clean-to-overhead-press-exercise-flat-illustration-isolated-on-white-background-vector.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/4b491076-4c06-490c-8e1d-77a7c9fdf7ed/Screenshot_20230503-160643.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/49f2407a-19e7-4823-a56b-2f0e39b682d4/fall+2019+2.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/5005eb20-e6c7-4fe9-a941-a0281ae52654/unsplash-image-n23bdrR4Q6I.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/4c7fa5ab-5ae1-4a1b-ae71-8e0f39948266/unsplash-image-r9T0LZv8xWQ.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/649d6794-0735-4bbe-a8b2-164be3f159e1/2022.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/18543015-681c-4bd2-9045-ac6aecbdeffd/245192794_10223316590475786_6957383512542192143_n.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/6c1afc7a-19bf-43c8-8d47-de7bc5125d1a/unsplash-image-aIkTbmJYHtg.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/6cfdc4ee-3dc8-4c36-b028-83e2ab9dac0b/roozen_2.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out 1, 2, back to 1, repeat https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/1683160927373-ASRFYN1K0W4Y28SKDOG7/unsplash-image--Uuajd-yVfQ.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/1b0afcb3-6396-47f1-a250-a9d5a67a22c4/image_full.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Think “in in out, in in out” repeat https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/dad3701b-1512-4f64-beee-954efc36f55d/3+cone+drill.png Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/e892c7dc-96b1-454b-b104-2f5e0ce0523c/unsplash-image-wpALJO7ODhI.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/e5dda293-96ba-4aa1-906e-4a203cacd53c/unsplash-image-T-hBGkb3-xQ.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/7098dd66-e734-4eff-8d46-b26b1eddf14b/row.jfif Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/e01ffded-bb99-45b9-a19b-2e68d9201928/unsplash-image-3GFOT3sgg4Y.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/1683161887864-KZSPLRAX4VPAI9JNYXUJ/unsplash-image-4CZ4lZGX53g.jpg Blog - Busy Mom Exercises - by kid’s age group - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.arcstrengthandperformance.com/blog/importanceofstabilitytrainingafterhavingchildren monthly 0.5 2024-01-25 https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/165d93cb-a1f6-4858-bbee-3482213fda52/transverse+ab+Pelvic-Floor-Core-Muscles-1024x569.jpg Blog - Importance of Core and Stability Training After Having Children - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/acfbec64-08b8-4037-8195-b9f39349f9f8/pelvic+floor+muscles+superior+view.jpg Blog - Importance of Core and Stability Training After Having Children - Make it stand out Pelvic floor- Superior view https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/cc9f1117-ebaa-4f6e-be53-7f9145c276ca/psoas.jfif Blog - Importance of Core and Stability Training After Having Children - Make it stand out Psoas muscles - front view https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/7d4c8bbe-7fc7-4067-b79a-64473ed01d84/1-transversus-abdominis-muscle-sebastian-kaulitzkiscience-photo-library.jpg Blog - Importance of Core and Stability Training After Having Children - Make it stand out Transverse abdominis - side view https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/24ef33a3-62fd-4066-b686-864003076490/multifidus-diagram.jpeg Blog - Importance of Core and Stability Training After Having Children - Make it stand out Multifidus - Posterior view https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/ba5ccef9-bd4a-49a5-b08a-be84690dffcf/main-qimg-44de47e07e669b74f76daa7da0f39f9a-lq.jpg Blog - Importance of Core and Stability Training After Having Children - Make it stand out Diaphragm - Front view https://www.arcstrengthandperformance.com/blog/restorativecoreexercises monthly 0.5 2023-05-17 https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/b1a1d682-cbb3-4bd3-850e-7b899a1e7cad/GOPR0115.jpg Blog - Restorative Core Exercises and Stretches - Step 1 This can be done with a band anchored at sternum height or a cable. Stand with your feet hip width apart, hold cable (or band) at chest height. Hips and shoulders squared up, core engaged. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/53b81262-6d02-4dc0-a37b-1301392a141d/GOPR0116.jpg Blog - Restorative Core Exercises and Stretches - Step 2 Press forward straight out in front of you, while breathing out, at a controlled tempo, pause and take a breath in. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/5b42d1db-1cd4-41ee-a20d-883b3dfdeea2/GOPR0117.jpg Blog - Restorative Core Exercises and Stretches - Step 3 As you breathe out, raise arms overhead, staying centered, and breathe in again. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/a83ab567-fc06-435e-9406-6d57322b88f7/GOPR0116.jpg Blog - Restorative Core Exercises and Stretches - Step 4 As you breathe out, bring your arms back down (staying centered), breathe in, and then return to starting position. Skip step 3 if this is too difficult. Should be slow and controlled and core stays active. Repeat for 15 reps/side for 2-3 sets. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/dc1448e9-d70a-4eb9-a174-65e4686d48b8/GOPR0113.jpg Blog - Restorative Core Exercises and Stretches - Step 1 Lift legs, shins about parallel to ceiling. Scoop your hips so your back is flat to the floor. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/62ec92fa-bad5-4b6d-8a6c-c21468d3fbc9/GOPR0114.jpg Blog - Restorative Core Exercises and Stretches - Step 2 Lower knees towards the ground, but not all the way. Keep your core engaged. Return to start. Repeat for 10 reps/direction for 2-3 sets. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/2f0eb849-06b0-4deb-8669-0605e672bffd/GOPR0083.jpg Blog - Restorative Core Exercises and Stretches - Step 1 Lie down on your back with your knees bent. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/684fc569-9495-4cf1-bf92-5d3f5f2caf5b/GOPR0086.jpg Blog - Restorative Core Exercises and Stretches - Step 2 Scoop your hips so your low back is pressing into the ground. Breathe out fully, hold for a few seconds (3-5), then breathe in fully (slowly, 4 count in). Return to starting position and repeat 5 times for 3 sets. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/ffa15566-ebbd-4a9e-aed9-2919460ac6e0/GOPR0122.jpg Blog - Restorative Core Exercises and Stretches - Step 1 Stand straight up with dumbbells held towards the front. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/c1dee943-04a7-464f-ab48-3e86db756d6a/GOPR0123.jpg Blog - Restorative Core Exercises and Stretches - Step 2 Belly button to spine, roll from the top of your spine/neck while lowering the dumbbells toward the ground in front of you and close to your body. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/96570ef6-1b18-4945-8abd-614b62d8dd70/GOPR0125.jpg Blog - Restorative Core Exercises and Stretches - Step 3 Roll through your spine all the way down (stand on something elevated if this is not enough of a stretch at the bottom), legs stay straight. Then slowly roll up through your spine to return to starting position. https://www.arcstrengthandperformance.com/blog/pelvicfloorexercises monthly 0.5 2023-05-17 https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/231c298b-0259-4164-8d10-8d48a84dc5be/GOPR0083.jpg Blog - Pelvic Floor Exercises - Step 1 Lie down with your feet on the floor, knees bent. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/76b35e4a-a53e-4021-ac87-bbd0da72db73/GOPR0085.jpg Blog - Pelvic Floor Exercises - Step 2 Scoop your hips so your low back is flush with the ground. Belly button to spine. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/0a11f92f-5f1e-4f4e-b7a2-b95fb8501304/GOPR0089.jpg Blog - Pelvic Floor Exercises - Step 3 Lower one knee towards the ground, maintaining scooped hips. Slowly bring it back up to starting position. Repeat 10 reps per side for 2-3 sets. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/6c0b7726-ce31-4a94-a9ae-cc62aab36fe0/GOPR0085.jpg Blog - Pelvic Floor Exercises - Step 1 Lie down with your knees bent, feet on the floor, and scoop your hips so your low back is flush with the ground. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/4e8f1d50-b1ae-437e-80a5-ab6d35e76ec0/GOPR0090.jpg Blog - Pelvic Floor Exercises - Step 2 Maintain low back contact with the ground and slide one leg out straight then return to starting position by sliding your leg back to bent knee. Repeat 10 times per side for 2-3 sets. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/02c405a3-3140-4d0f-a8d9-7d0d3930bc9f/GOPR0085.jpg Blog - Pelvic Floor Exercises - Step 1 Lie down with your knees bent, feet on the floor, and scoop your pelvis so your low back is flush with the floor. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/2e396f1f-1644-4aa4-9b11-60d18c664b5d/GOPR0091.jpg Blog - Pelvic Floor Exercises - Step 2 Squeeze your glutes and press into your feet, rolling through your spine to come up into a bridge position. Hold for 3-5 seconds and then lower back down rolling through your spine to return to starting position. Repeat for 10 reps, 2-3 sets. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/8094a03c-d70a-4c9a-b337-d8862958e611/GOPR0093.jpg Blog - Pelvic Floor Exercises - Step 1 Lie on your back, bring your shins parallel to the ceiling, and scoop your hips so your low back is flush with the ground. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/6a062c34-9667-458c-b71b-ca497c0481b1/GOPR0106.jpg Blog - Pelvic Floor Exercises - Step 2 Slowly lower one heal to the ground (or hovering just above for more of a challenge), and return to starting position. Repeat for 10 reps per leg for 2-3 sets. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/bb859937-7cd1-4efd-87a0-3f23e8b1aba1/GOPR0110.jpg Blog - Pelvic Floor Exercises - Step 1 This can be done on a bed or couch as well but a more firm surface is preferred. Lie down with your feet planted and knees bent and scoop your hips so your low back is flush with the surface. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/f4f68b58-ef1f-4c10-b7a7-720b7e1a030f/GOPR0112.jpg Blog - Pelvic Floor Exercises - Step 2 Lift one leg so your shin is parallel to the ceiling. https://images.squarespace-cdn.com/content/v1/632a4db8faa9b47699e40a0c/8d16744d-24d8-4899-9c17-31bba3bf2dd3/GOPR0111.jpg Blog - Pelvic Floor Exercises - Step 3 Slowly (roughly a 4 count) lower your leg so it is hanging off the edge or touching the ground (this fully extends the abdominals) while maintaining low back contact with the surface. Controlled, return your leg to step 2. Repeat for 5 reps per side, working up to 10, for 2-3 sets. 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