Stop Doing Crunches: How I Actually Got My Abs Back | The Riley Gaines Show
On this episode of The Riley Gaines Present, Riley shares her trustworthy postpartum health routine, how she began coaching once more after child, and the 5 habits that helped her really feel sturdy, wholesome, and like herself once more. From pelvic flooring restoration and protein consumption to working, lifting, and the mindset shift that comes with motherhood, Riley breaks down what truly labored for her as a former Division I athlete navigating the postpartum season. She additionally explains why postpartum restoration shouldn’t be handled as a one-size-fits-all course of. For those who’re in search of practical postpartum exercise ideas, motivation as a brand new mother, or sensible recommendation on getting again right into a health routine after being pregnant, this episode is for you. Subscribe for extra episodes of The Riley Gaines Present on tradition, religion, household, and motherhood.
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Riley Gaines, host of her podcast “The Riley Gaines Show,” mentioned in a latest episode methods to make room for wellness even throughout life modifications, and provided recommendation for others attempting to stay to a routine.
Hosted by OutKick, a Fox Information Media model, the podcast options the previous collegiate swimmer’s commentary on tradition, politics and girls’s sports activities, together with interviews spotlighting ladies advocating for his or her rights.
“I do not see something improper with wanting to attain the healthiest model of your self it doesn’t matter what stage of life you are in,” stated Gaines, who gave beginning to her first child in September 2025.
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Beneath are her high 5 ideas for staying wholesome as a brand new mother.
1. Take advantage of the primary hour
Specializing in well being within the first 60 minutes after waking up helps be certain that your well being would not get pushed to the underside of the to-do listing, in response to Gaines.
Even along with her background as a competitive swimmer, “there’s simply at all times one thing that must be accomplished or there’s one thing that someone wants from you,” she stated.
Carving out an early-morning window of time helps with constructing a psychological edge earlier than the world begins making calls for, in response to Gaines.
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“I like the idea of already doing so many issues, so many onerous issues, earlier than most individuals even hit snooze on their alarm clock,” she stated.
To make this sustainable, Gaines suggests a easy preparation: laying out your gear the night time earlier than. “That approach, within the morning while you get up, all you need to do is throw it on.”
2. Don’t be afraid of protein
Many individuals wrestle with the pure lack of muscle mass and power as they age. Gaines stated her approach to nutrition is not about weight-reduction plan within the conventional sense, however about offering the physique with the “brick and mortar” it wants to remain sturdy.
Gaines stated she goals for 1 gram of protein per pound of physique weight. (The Riley Gaines Present/Outkick)
She was fast to bust the frequent fantasy that top protein results in an undesirable cumbersome look.
“It isn’t true, fantasy busted. It can keep you lean, you’ll really feel fuller for longer.”
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Gaines’ rule of thumb is to goal for 1 gram of protein per pound of physique weight.
“If you do not have sufficient protein, then your physique can’t successfully restore the tiny tears that occur throughout strength training, which is the nice type of injury that results in stronger, extra lean muscle groups,” she stated.
3. Give attention to core energy
Gaines advocates for constructing a robust core by any motion, even throughout abnormal day-to-day actions.
“Each single time my automobile stops at a crimson gentle, I have interaction my core … I contract and flex my abs,” she stated within the episode. “It is nearly such as you’re coaching your muscle groups to contract with out having to do the crunches or the planks or the sit ups.”
The previous swimmer advocates for strengthening core muscle groups by any motion, even throughout abnormal day-to-day actions. Gaines is pictured at First Horizon Park in June 2024 in Nashville, Tennessee. (Getty Photos)
4. Keep accountable
Health is considerably more durable when accomplished in a vacuum, Gaines shared, noting that solo motivation “fades actually, actually quick,” particularly when life will get busy or power is low.
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She recommends discovering an accountability accomplice, akin to a partner, pal, or member of the family, who can rejoice your wins and examine in in your progress.
“Discover one thing or somebody or some option to hold you accountable,” Gaines suggested, noting that her household continuously works out together.
Gaines shared within the episode that she typically works out along with her household. (Fox Information)
5. Keep consistency
“With out consistency, you are simply repeatedly beginning over,” Gaines warned.
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“What number of instances have you ever guys stated, ‘[the] food plan begins Monday,’ and perhaps you make it to Wednesday, and then you definitely’re again … You are actually not doing something, truly. You are complicated your physique.”
By displaying up when you do not need to, you cease negotiating with your self, she stated.
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“It is consistency that builds discipline, which turns into confidence,” Gaines added. “You cease negotiating with your self and begin figuring out as somebody who follows by.”
“That identification shift is de facto highly effective, and it carries into each space of life.”
