6 ways to exercise safely and effectively AT HOME


It is awesome to see everyone getting into home workouts, and it goes without saying that many people are giving it a go, as workout as home workout equipment is currently very scarce. Before you dive into your next AMRAP, Circuit or new workout routine here are 6 important tips to ensure you move safely and effectively.

Why ? As working out intelligently means you will avoid injury and be able to build consistency in your workouts. Forget about the old “go hard or go home” mentality. Follow my modifications and micro adjustments here to ensure a quality workout that will give you a lifetime of benefits.


6 workout tips for safe and effective exercise

Who says you can’t work out if you are pregnant, have diastatis recti or have a prolapse? You absolutely can / should. The key is intelligent work out choices + good core strategy. These workout tips are suitable for anyBODY to to build strength to targets your whole body!

Watch my FACBOOK LIVE where I take 6 x Tips & Tricks for Safe & Effective HOME Exercise for before, during pregnancy and postpartum. When I say postpartum this applies if you are 6 weeks, 6 months or 6 years+ post birth .


The 6 common moves I cover are :

  1. SQUATS : These are amazing for both your core as well as your legs. Learn why here ! Squats are important for pelvic floor healing but avoid going to deep in your squat and thrusting the hips and locking your knees as you rise.
  2. DEADLIFTS : Be sure that the movement comes from hinging your hips (not bending your knees). Also do not push your hips forward at the top. Overly rounding your back during deadlifts puts a lot of downward pressure and can increase pelvic floor symptoms and prolapse. Plus see my tip on the best ways to shorten your range especially if pregnant.
  3. LUNGES : Make sure your knee is not tracking over the top of your front toe. Also a big deep split lunge is not optimal for the hips during pregnancy and postpartum – think 90 degrees with your legs and be sure not to lean forward, go straight up and down.
  4. CORE SAFETY WHILE LIFTING : it goes without saying in all movement especially with weights, breath holding, plus tilting, tucking and sucking (including “drawing belly button to spine”) is NOT optimal for your core. Learn more about intra-abodominal pressure here.
  5. DONKEY KICKS + LEG EXTENSIONS : These moves amazing for the arms, butt and core! However you want to be very mindful about your strategy. Think about length not height otherwise if your abdominal will push down or push up via hip twisting. I suggest you go back to the basics of core strategy….to protect not only your core but the lower back ! See the image below where the move is optimal as the back leg is not too high to avoid lower back compression and effective core engagement.

6. BICEP CURLS – The most common cheat I see here is the torso moving and shoulder and back hunching. Not only is that not great for your shoulder joint, it puts a lot of downward pressure on the core and pelvic floor. Stablise better by performing curls on your knees and keeping your elbow below your shoulder as you lift.


*** I also never ever suggest any form of a Kegel before you do a movement. It’s NOT the biggest contributor for pelvic floor healing. Hashtag: OUTDATED.

Check out my online program THE BFABMETHOD for a good core strategy. If you are want total body workout for pregnancy and you have a pelvic floor / core issue, or you want to start with very light weights and move up slowly.

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About Dahlas

Dahlas Fletcher is one of Australia’s most respected and successful certified and experienced Pregnancy and Female Fitness Trainers. Her goal is to help you be the happiest, most fabulous version of yourself, inside and out.

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