Fitness Influencer Kayla Itsines Says These Are the Most Important Muscles to Strengthen As a Mom

If you spend any time at all on the wellness side of Instagram, you’re definitely familiar with Kayla Itsines. The renowned personal trainer has amassed over 15 million followers for her accessible workouts and nutritious recipes — all of which she shares on her popular fitness app, Sweat. Now Itsines is adding podcast host to her resumé, having launched Sweat Daily with Kayla Itsines on all podcast platforms this year. Her brand is booming; now it’s about juggling it with her own health and growing family.

Itsines is mom to 5-year-old Arna and 1-year-old Jax, and it’s no surprise that her fitness routine has changed quite a bit since becoming a parent. “I’m more proud of myself for completing my workouts because I have so much more on my plate with two kids,” Itsines tells SheKnows.

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She’s open about opting for shorter workouts when she needs to. “I used to work out at 7:30 at night and used to be really flexible with my workouts,” Itsines recalls. “Since I had kids, it’s become something that I have to book in like an appointment. I also have to book it into my calendar twice as I usually miss the first appointment.”

She’s also even more focused on maximizing her time in the gym. “Keeping my sessions quick and effective is more important than ever so I can get them done, get home and do what I need to do,” Itsines explains. And of course, she relies on her support system to make it all work. “As a working mum there’s a lot to juggle and I am so lucky to have the help of my family.”

When it comes to working out as a mom, Itsines notes that strength training in particular is “so beneficial,” pointing out that it builds core strength while improving posture and the ability to “lift and move in a way that you couldn’t do before,” not to mention helping you feel empowered as a mother (and a person). “It feels good to feel fit and strong when you’re with your kids,” Itsines says, “whether you’re playing at home, running around together outside or need to carry them because they just don’t want to walk.”

When it comes to the best kinds of strength exercises for moms, Itsines notes that it really depends where you’re at in your journey. For new moms, it’s important to listen to your doctor’s exercise recommendations as your body postpartum. And even after you have the green light to work out, finding the time and energy for it isn’t easy, and stressing out about it will just make you feel worse. Give yourself grace, because being a mom is a 24/7 job that doesn’t always allow for gym time.

When you do get the chance to work out, you want it to be as efficient and effective as possible, which is why Itsines recommends focusing on your deep core muscles when you’re just getting back into exercise. “I’m talking about movements that are really slow and controlled or strength holds,” she explains. FYI, your deep core is made up of the muscles that stabilize your trunk and core (and by extension, the rest of your body), including your diaphragm, pelvic floor, and transverse abdominis. Keeping these muscles strong can help you avoid back pain and improve your overall function and movement, and they’re especially important for postpartum moms, whose abdominal muscles have just been stretched and weakened by pregnancy. Exercises like diaphragmatic breathing and bird dog are a great way to begin to strengthen your deep core after pregnancy, experts told SheKnows previously, and can also help to avoid conditions like diastasis recti.

Once you’re cleared to workout more intensely, “you can progress to those bigger lifts to build your strength,” Itsines says. She recommends “low-impact machine work that doesn’t involve jumping up and down,” like deadlifts, hip thrusts, and lat pull-downs. Itsines also shouted out the Post-Pregnancy Core & Restore and Core & Restore programs on the Sweat app. “Whether it’s been weeks, months or years since you became a mum, these programs are an incredible resource for women who want to rebuild strength and reconnect with their core.”

No matter how often you’re able to exercise or how many breaks you take, remember to move at your own pace and honor your body — and yourself — for showing up and taking care of your health!

Before you go, shop these essentials for your home gym:

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