@MeganRoup’s Favorite 5-Minute Workout

Our Q&A with the founder of The Sculpt Society.

We talk fitness, finding “balance” and pregnancy-friendly workouts with Megan Roup: fitness expert, and mama to Harlow. Megan has recently created TSS Mama, a new prenatal and postnatal program for The Sculpt Society, which guides women throughout their entire pregnancy journey. (Don’t miss our exclusive offer for Crate and Kids customers at the end!)

Megan with her newborn, Harlow.

CRATE AND KIDS: How do you find balance between work, baby and your own health?

MEGAN ROUP: Can I add in a laughing emoji here? I think it’s this word, balance. Moms are supposed to somehow magically find balance, and that almost sets us up to not be successful. I think [you need to be] aware that it’s going to be really tough to do it all, so it’s important to be open to help, whether it’s from family or someone coming in to help you. As a working mom, that’s been imperative for me with Harlow. I couldn’t be doing both without some help. One thing that has helped is just scheduling [my] day. It’s actually always been really helpful for me, even pre-Harlow. Sometimes that means waking up super early, while Harlow is still sleeping. It’s not fun, but I’ll get up super early just to be able to fit everything in, especially working out. For me, working out is just such an important part, not only physically but mentally, to feel grounded and think positively.

CRATE AND KIDS: What has your fitness journey been like pre- and postnatal?

MEGAN ROUP: When I discovered I was pregnant, I was actually really excited about going through that journey with my community and creating TSS Mama, which is my pre- and postnatal program for women. I was active throughout my entire pregnancy, and movement was a really big part of me staying positive as my body was growing and changing. I developed this really robust program, and that kept me really active and feeling good. I think postnatal, I’ve been really focused on the pelvic floor exercises, transverse abdominals, breathing and how to re-strengthen that area in those early days of postpartum. When I got cleared to work out at six weeks, I slowly started to integrate more of my gentle sculpt classes. Continuing to focus on how to regain strength in my pelvic floor and in my core.

Megan during a prenatal workout.

CRATE AND KIDS: What are the benefits of exercising while pregnant?

MEGAN ROUP: I think a lot of people think that they shouldn’t be working out while they are pregnant. If you’ve been active before you were pregnant you certainly should, and hopefully feel up to it and have enough energy to continue to keep that up. Honestly at the most basic level, the benefits are really the same as working out pre-pregnancy. And there are so many studies out there that really show so many benefits for your child as well. I will say, though, the first trimester is really tough. I get a lot of messages from women who are like, “I am experiencing morning sickness all day. I have zero energy. I can’t move my body.” I think giving yourself grace during that first trimester is really essential. I went through it myself, and I think just understand that you’re in survival mode during that first trimester. If you don’t have energy and it’s just not happening for you, it’s okay, because the second and third trimester you’re going to get a little bit more energy back. We do want to continue to stay active as we can—even if that means a 10-minute walk outside, that’s OK, too.

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CRATE AND KIDS: Anything pregnant women need to be aware of when exercising?

MEGAN ROUP: There’s just a lack of information out there, but I think in your first trimester you don’t really need to change what you’re doing, especially if you’ve been active before. For example, if you were doing The Sculpt Society before you got pregnant, in your first trimester you really don’t need to modify anything in the workouts. If something feels off, of course I want you to modify. When it comes to your second and third trimester, that’s when we want to stop doing traditional core exercises like abs on back or regular planks. You can still do planks, but I modify with an elevated plank or coming down to your knees. I did dance cardio until the day before I gave birth. However, I know tons of women who were cardio junkies and got pregnant and it just didn’t feel right for their bodies. That’s when I would say to you, if it feels off or if it doesn’t feel good, I want you to modify it. As annoying as it sounds, listening to your body.

After a postnatal workout.

CRATE AND KIDS: What should women be aware of during postnatal workouts?

MEGAN ROUP:I would say be super conscious you’re not coning or doming your core. You will want to make sure you modify.

CRATE AND KIDS: What is the importance of pelvic floor exercise?

MEGAN ROUP: Prenatal, [it helps] to strengthen and lengthen your pelvic floor. Not only for delivery, but it’s going to help you postpartum, reconnecting with that area and reconnecting to your core at the deepest level. Postnatal, [it helps target] the deepest core muscles, transverse abdominals, as well as your pelvic floor, which really goes through so much during pregnancy and labor.

Get a full-body workout with Megan’s favorite move.

CRATE AND KIDS: If I have 5 minutes a day, what is the one exercise I should make time for?

MEGAN ROUP: My favorite traditional exercise: planks. I love planks. I feel like they are such a full-body exercise. Not only core, but you’re getting arms, legs, it’s really just everything. I find planks to be forever challenging in the best way.