Expert Tips from Lucy Young, Founder of BUMPSTRONG
Lucy Olympia Young is not just a twin mom, but also a personal trainer (CPT) with over a decade of experience in the fitness industry. She specializes in pre/postnatal exercise (CPPC) and corrective exercise (CES), and she’s dedicated to modernizing and demystifying fitness for expecting and postpartum moms. Recognizing the gap in pre/postnatal fitness, Lucy created BUMPSTRONG, an app designed to empower women to train safely and feel strong during pregnancy and beyond.
App: app.bumpstrong.com
Website: www.bumpstrong.com
Instagram: @lucyolympiayoung
When you’re a twin mom, staying fit and caring for your changing body can feel overwhelming. As a twin mom and certified pre/postnatal exercise specialist, I understand how important it is to stay fit and support your body through pregnancy and postpartum recovery. Fitness can be a game-changer during this time, and I’m passionate about helping twin moms feel strong, empowered, and prepared for every stage of their journey.
1. Safe and Effective Exercises for Twin Moms During Pregnancy
During pregnancy, it’s vital to focus on exercises that engage the deep core, as this helps manage intra-abdominal pressure, provides spinal stability, and supports your growing belly. Isometric and stability exercises—like planks, side-planks, and Bird Dog variations—are great for activating the deep core muscles. These exercises are key to maintaining balance and posture as your center of mass shifts.
As you get closer to your due date, labor-prep exercises become essential. These movements help open the pelvis and prepare your body for childbirth. I’ve included many of these exercises in my BUMPSTRONG program, so you always feel supported, whether you’re working on core strength or preparing for labor.
2. Easing Back into Exercise Postpartum
After giving birth, it’s important to ease back into exercise in a way that’s safe for your body. The first step is getting clearance from a women’s health physiotherapist, who can provide a personalized assessment rather than relying on the standard 6-week mark.
Start by focusing on diaphragmatic breathing exercises and reconnecting your breath with your pelvic floor. Relearning how to brace your core is crucial before moving on to more intense activities. Initially, prioritize strength and stability exercises over cardio. My BUMPSTRONG program is designed to guide you from early recovery to regaining full strength, giving you the support you need every step of the way.
3. Balancing Fitness, Toddler Care, and Life as a Twin Mom
Managing time and energy as a twin mom can be challenging, especially when it comes to balancing fitness, toddler care, and everyday life. The key is to embrace flexibility—there’s rarely a “perfect time” for a workout. I make the most of nap times, or if needed, I enlist help from a gym crèche or a babysitter.
I’ve learned that workouts won’t always be uninterrupted or perfectly timed, and that’s okay! Embracing the chaos while finding ways to fit in fitness, however brief, helps keep me feeling strong and balanced.
4. Staying Motivated to Exercise with Newborns and Toddlers
Staying motivated can be tough, but remember—exercise is not selfish, it’s self-care. Taking time for yourself improves your ability to care for others. Even short 15-20 minute workouts make a difference over time. You don’t need hours at the gym; small efforts add up. Consistency is key, even if you can only squeeze in a few minutes each day.
5. Postpartum Recovery Advice for Twin Moms
Recovery after having twins takes time, and it’s so important to be patient and kind to yourself. Don’t rush the process or compare yourself to others, or even to your pre-pregnancy self. Take things one day at a time, and allow your body the time it needs to heal. You grew two babies—your body deserves proper time and care to recover.
Introducing the BUMPSTRONG App
That’s why I created BUMPSTRONG, a pre/postnatal fitness app like no other. It’s designed to support you throughout your entire pregnancy and postpartum journey, with hundreds of workouts and expert guidance every step of the way.
The BUMPSTRONG app offers:
- Prenatal Workouts: Hundreds of workouts tailored for each stage of pregnancy (weeks 6-40).
- Postnatal Programs: Access to Phase 1 and Phase 2 recovery workouts for postpartum moms.
- Video Demonstrations: Clear demos for every exercise to ensure proper form.
- Progress Tracking: A built-in tool to monitor workout progress.
- Educational Resources: Guides and live streams to enhance knowledge about pre/postnatal fitness.
- Community & Support: Direct messaging for personalized support and a community chat for moms to connect.
- Extensive Exercise Library: Over 450 exercises with video tutorials to fit every stage of pregnancy and recovery.
With BUMPSTRONG, twin moms have access to all the tools they need to stay fit, feel empowered, and be confident in their fitness journey during pregnancy and postpartum.
