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 sincere postpartum health routine, how she began coaching once more after child, and the 5 habits that helped her really feel robust, wholesome, and like herself once more. From pelvic flooring restoration and protein consumption to operating, lifting, and the mindset shift that comes with motherhood, Riley breaks down what really 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. If you happen to’re on the lookout for sensible 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 the best way to make room for wellness even throughout life modifications, and provided recommendation for others making an attempt to stay to a routine.
“I do not see something improper with wanting to realize the healthiest model of your self it doesn’t matter what stage of life you are in,” mentioned the previous NCAA Division I swimmer, who gave delivery to her first child in September 2025.
Beneath are Gaines’ high 5 ideas for staying wholesome as a brand new mother.
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1. Profit from the primary hour
Specializing in well being within the first 60 minutes after waking up helps be sure that your well being does not get pushed to the underside of the to-do checklist, based on Gaines.
Political activist Riley Gaines is pictured along with her husband, Louis Barker, and their new child daughter, Margot. (Anna Moneymaker/Getty Photographs)
Even along with her background as a competitive swimmer, “there’s simply all the time one thing that must be carried out or there’s one thing that someone wants from you,” she mentioned.
Carving out an early-morning window of time helps with constructing a psychological edge earlier than the world begins making calls for, based on Gaines.
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“I like the idea of already doing so many issues, so many arduous issues, earlier than most individuals even hit snooze on their alarm clock,” she mentioned.
To make this sustainable, Gaines suggests a easy preparation: laying out your gear the night time earlier than. “That manner, within the morning once you get up, all it’s important to do is throw it on.”
2. Don’t be afraid of protein
Many individuals wrestle with the pure lack of muscle mass and vitality as they age. Gaines mentioned 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 mentioned she goals for 1 gram of protein per pound of physique weight. (iStock)
She was fast to bust the widespread delusion that prime protein results in an undesirable cumbersome look.
“It isn’t true, delusion busted. It should keep you lean, you’ll really feel fuller for longer.”
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Gaines’ rule of thumb is to purpose for 1 gram of protein per pound of physique weight.
“If you do not have sufficient protein, then your physique can not successfully restore the tiny tears that occur throughout strength training, which is the nice form of injury that results in stronger, extra lean muscle tissue,” she mentioned.
3. Give attention to core energy
Gaines advocates for constructing a robust core by way of any motion, even throughout odd day-to-day actions.
“Each single time my automotive stops at a purple gentle, I interact my core … I contract and flex my abs,” she mentioned within the episode. “It is virtually such as you’re coaching your muscle tissue to contract with out having to do the crunches or the planks or the sit ups.”
The previous swimmer advocates for strengthening core muscle tissue by way of any motion, even throughout odd day-to-day actions. Gaines is pictured at First Horizon Park in June 2024 in Nashville, Tennessee. (Getty Photographs)
4. Keep accountable
Health is considerably more durable when carried out in a vacuum, Gaines shared, noting that solo motivation “fades actually, actually quick,” particularly when life will get busy or vitality is low.
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She recommends discovering an accountability associate, resembling a partner, pal, or member of the family, who can rejoice your wins and verify in in your progress.
“Discover one thing or somebody or some option to hold you accountable,” Gaines suggested, noting that her household ceaselessly works out together.
Gaines shared within the episode that she usually 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 occasions have you ever guys mentioned, ‘[the] weight loss program begins Monday,’ and perhaps you make it to Wednesday, and you then’re again … You are actually not doing something, really. You are complicated your physique.”
By exhibiting up when you do not need to, you cease negotiating with your self, she mentioned.
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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 way of.”
“That id shift is de facto highly effective, and it carries into each space of life.”
