Fitness influencer Kayla Itsines reveals the must-strengthen muscles for moms

Renowned fitness influencer and trainer Kayla Itsines has long been a beacon of inspiration for wellness enthusiasts worldwide. With over 15 million Instagram followers and her widely popular fitness app, Sweat, Itsines is celebrated for her practical approach to fitness and nutrition. Now a mother of two—5-year-old Arna and 1-year-old Jax—Itsines shares a unique perspective on balancing health, fitness, and the challenges of motherhood.
In an exclusive interview, Itsines emphasizes the importance of adapting workouts to meet the demands of postpartum recovery and motherhood. “I’m more proud of myself for completing workouts now because I have so much more on my plate with two kids,” she shares, reflecting on her journey.
The core of postpartum fitness
For new moms, Itsines highlights the critical role of strengthening deep core muscles, which include the diaphragm, pelvic floor, and transverse abdominis. These muscles are essential for stabilizing the trunk and core, improving posture, and preventing back pain—common postpartum challenges.
“Movements that are slow and controlled or strength holds are particularly effective for rebuilding the deep core,” she explains. Exercises like diaphragmatic breathing and bird dog can be ideal starting points for women recovering from childbirth. Strengthening the core can also help prevent diastasis recti, a condition involving the separation of abdominal muscles often experienced postpartum.
Progressing to strength training
Once cleared for more intense exercise, Itsines recommends progressing to strength-building exercises that are low impact yet effective. She highlights movements like deadlifts, hip thrusts, and lat pull-downs, which promote overall muscle strength and endurance without placing excessive strain on the body.
“Strength training is so beneficial for moms. It improves posture, builds core strength, and empowers you to move, lift, and play with your kids,” Itsines adds.
Time management and grace
For busy moms, Itsines advocates for quick, efficient workouts that fit into tight schedules. “I have to book workouts into my calendar like appointments because of how busy life gets,” she shares. Her approach includes shorter, focused sessions and leaning on a support system to juggle her professional and personal life.
Itsines also stresses the importance of self-compassion. “Being a mom is a 24/7 job. Give yourself grace, move at your own pace, and honor your body for showing up,” she advises.
Programs like the Post-Pregnancy Core & Restore series on the Sweat app are specifically designed to help moms reconnect with their core and rebuild strength, whether it’s been weeks or years since they gave birth.
By prioritizing muscle strength and maintaining a balanced routine, moms can enhance their physical health and improve their ability to navigate the demands of parenthood with confidence and energy.