If you’re currently pregnant and lifting weights (your toddler counts!) or if you’ve ever tried to get back into lifting after having a baby and thought, “Why does my core feel so off?” — you’re not alone.
Most moms are never taught how to properly engage their core with their breath. But this one shift — stability breathing— changes everything.
Today I’m breaking down exactly what it is, why it matters (especially postpartum), and how to use it while lifting weights so you feel strong, supported, and in control.
What is Stability Breathing?
Stability breathing, or 360° breathing, is a technique that teaches you how to control task-specific intra-abdominal pressure. To do this, you expand your rib cage and engage your diaphragm, core and pelvic floor muscles, instead of just breathing into your chest or belly.
This supports your spine, core, and pelvic floor — exactly what your body needs during lifting.
Why Moms Need This (Not Just Heavy Lifters)
Whether you’re picking up a dumbbell or a toddler, your body needs to know how to handle pressure. If your breath and core aren’t synced, you’re more likely to experience:
- Core weakness or coning
- Leaking during movement
- Pelvic floor pressure
- Lingering back pain
This technique is a game-changer — and a core pillar of what I teach in my postpartum fitness program. P.S. This is essential for both pregnant and postpartum moms.
How to Use Stability Breathing When Lifting Weights
Here’s the step-by-step breakdown (watch the video below for a demo):
- Inhale before the lift — Expand 360° through your ribs and belly.
- Brace gently — Like preparing for someone to poke your stomach, maintain the expansion.
- Exhale as you lift or exert force — maintaining control and support, without releasing the expansion.
You can use this during:
- Squats
- Deadlifts
- Overhead presses
- Everyday movements like lifting your car seat or groceries
Watch the Demo
🎥 Learn how to do stability breathing while lifting weights in this video!
Try it and let me know what you think!
Want to Feel Strong, Supported & Energized Again?
Join my free workshop happening soon: From Exhausted to Energized — A must-attend for moms ready to rebuild their core, energy, and strength without burnout.
👉 Save your spot! https://wellnessbyval.kit.com/workshop
✨ You’ll learn how to fuel your body, rebuild your core, and create realistic routines that stick — plus get a sneak peek into my full 8-week program.
🔗 Related Resources:
🎧 Podcast for Moms: Strong & Nourished Momma — https://podcasts.apple.com/us/podcast/strong-nourished-momma-quick-healthy-meals-postpartum/id1778776628
💬 Join my Facebook group: The Momma Wellness Hub — https://www.facebook.com/share/g/16e1B9wEZS/
📩 Free Guide: 5 Protein-Packed Snacks Every Tired Mom Needs — https://wellnessbyval.kit.com/proteinsnackguide
📩 Free Guide: Stop the Leaks – https://wellnessbyval.kit.com/corefreebie
