How to Prevent Pregnancy Leg Cramps

How to Prevent Pregnancy Leg Cramps | Baby Chick

How to Prevent Pregnancy Leg Cramps

Leg cramps are one of the most common symptoms women experience when expecting.  

As pregnancy progresses, your legs begin carrying extra weight and your expanding uterus is putting pressure on the veins that return blood from your legs to your heart as well as on the nerves leading from your trunk to your legs, causing cramps.

While there’s no way to completely eliminate leg cramps during pregnancy, these tips may help prevent them from becoming a common occurrence.

How to Prevent Pregnancy Leg Cramps

  1. No Crossing- Avoid standing or sitting with your legs crossed for long periods of time, which impedes blood flow to your legs.
  2. Stretching Stretch your calf muscles regularly during the day and several times before you go to bed. Don’t point your toes while stretching. It can make the muscle contract and worsen the cramp.
  3. Leisurely Walking- Take a walk every day – even if it’s just for 10 minutes! Walking encourages proper blood flow and prevents the likelihood of pregnancy leg cramps.
  4. Left Side Lying- Lie down on your left side to improve circulation to and from your legs.
  5. Water Drinking- Stay hydrated during the day by drinking water regularly to prevent cramps that may be caused by dehydration.
  6. Relaxing- Try a warm bath before bed to relax your muscles, or consider taking a magnesium supplement. In addition to a prenatal vitamin, studies show that magnesium may help some women avoid leg cramps. As with anything, check with your Dr. before taking any kind of supplement during pregnancy.

And what should you do if you do experience a leg cramp during pregnancy? If you’re looking to relieve leg cramps during pregnancy, here’s where to start:

  1. First, stretch your calf muscles immediately by straightening your leg, heel first, and gently flexing your toes back toward your shins. Stretching will help to ease the spasm and slowly relieve the leg cramp.
  2. After you stretch, massage the muscle or warm it with a hot bath to relax the tissue.
  3. Lastly, walking around for a few minutes to ensure proper blood flow to the muscle.
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Stretches for Leg Cramps:

1.  The Seated 4 Stretch

For this stretch, keep one leg extended out straight, and fold the other leg so that the foot rests against the inner thigh. Gently fold forward at the hips and aim to bring the chest toward the outstretched leg. Hold for at least 15 seconds, then switch sides.

Stretches: Gluteus (all 3 parts), Piriformis, Hamstrings, Calf

2.  The Seated Spinal Twist

Sit with your left leg extended out in front of you. Cross the right leg over the left leg so that the foot sits flat on the floor. Gently turn your torso to the right, bracing the left arm on top of the right knee and gently pull into the twist. Hold for at least 15 seconds, then switch sides.

Stretches: Latissimus Dorsi, Gluteus (all 3 parts), Piriformis, and several other smaller muscles

3. The Butterfly

Sit on the floor so that both of the soles of your feet are touching. Allow your knees to fall as far down as comfortable. Pull the heels of your feet in toward your torso. Gently fold forward at your hips and think about bringing your chest toward the ground. Hold for at least 15 seconds.

Stretches: Adductor muscles (aka inner thighs)

Minimalist Guide: Ease yourself into each stretch nice and slowly. As you exhale, feel your body relaxing and sinking deeper into the stretch. Hold each stretch for as long as you need to (a minimum of 15s) and complete the stretch circuit 2-3 times as you need (more or less depending on you – listen to your body!).

Epsom Salt Bath for Leg Cramps

If you’re looking for a natural way to soothe sore muscles and decrease the experience of leg cramps, in addition to regular stretching and walking, epsom salt is a great thing to add into your routine.

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Epsom salts are made up of magnesium sulfate. Magnesium is a natural muscle relaxant, and as salts, this compound helps to pull excess fluids out of the tissues, reducing swelling and decreasing cramps.

Magnesium assists the body in reducing inflammation and helping muscle and nerve function. Sulfates help to improve the absorption of nutrients, flush toxins and improve blood flow.

Together, they form a powerhouse knockout for leg cramps.

A common way to relieve muscle soreness and cramps is to take an epsom salt bath.

How to Have an Epsom Salt Bath:

Simply dissolve a cup or two of epsom salt in a warm tub of water and soak for 15 minutes or until the water has cooled, up to three times per week. (Note: this is not recommended for those with health conditions such as heart problems, high blood pressure or diabetes.)

About the Author /

Kate has a Bachelor’s degree in Health and Exercise Science and is a fitness expert. As a fitness professional with countless years of experience helping women transform their bodies, Kate gives moms the tools needed to reach their health goals.

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Congratulations, @marenmorris! You are already an incredible mother. Don't dwell on the things that happened that didn't go as planned and that were out of your control. You are safe, you are well, and you have a son. You are a warrior. We are over the moon for you and your family.  Motherhood is an amazing thing. A hard thing. But oh so worth it. We can't wait to watch your motherhood journey. Love & health to you and your family. ❤️⁠
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🧘‍♀️ Exercises You Should Do Before Givin 🧘‍♀️ Exercises You Should Do Before Giving Birth⁠ 🤰
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Pregnancy and birth are physically taxing events, but they can also be empowering experiences. 💪 Exercising during pregnancy can help the birth process go more smoothly as well as offer other incredible benefits: lowered stress, better posture, less back pain, and less complicated postpartum recovery. 🙌 Best of all, you’ll feel more powerful and in control of how your body is changing and growing. 💗 While most exercise is great even for pregnant women, there are some exercises you really should do before giving birth. Here is what you should do and WHY you should do it. {Click 🔗 in bio to continue reading!}⁠
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🗓️ Great Ways to Structure Days Spent at Home 🗓️ Great Ways to Structure Days Spent at Home⁠ 🏡⁠
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If you have kids of any age at home right now, you know by now that structure and routine can help any day go more smoothly. 🙌 Building good habits and activities into your daily routine can provide opportunities for educational learning, play, stress-reduction, nourishment and rest. ❤️ Certainly, not every day has to be structured. And it’s healthy to allow for spontaneity and free time when you’re home together with family. But if you’re looking for a roadmap to build a new daily routine with your children during this season of social distancing, read on for a few fresh ideas! These are some easy tips you can start to build a great structure to your days spent at home. ⁠{Click 🔗 in bio to continue reading!}⁠
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And this is truer now than ever before. 📷 from And this is truer now than ever before.
📷 from the hilarious @honestlymommy⁠
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👦 Potty Training the Montessori Way⁠ 🚽⁠ 👦 Potty Training the Montessori Way⁠ 🚽⁠
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Potty training can be one of the most challenging endeavors of your baby’s first few years. 😫 But this is a great time to get started if your little one is ready. Rest assured, there are several methods and strategies out there to set you and your baby up for success! 🙌 We decided to borrow some lessons from the Montessori philosophy and apply these lessons to potty training. While potty training the Montessori way may not be for everyone, many parents have used this method and loved it!⁠ Here's what we've learned and how it could help your family. {Click 🔗 in bio to continue reading!}⁠
📷: @curlylittledreams⁠
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I have been homeschooling for years, and yet this pandemic has my family’s entire world turned upside down. We’ve been missing our library dates, ballet classes, afternoons at the playground, chess club, but most of all: our friends. My usually-somewhat-agreeable child has been downright combative and emotionally on-edge these past few days, poor thing. 😢 This quarantine is so hard on everyone, but especially our most vulnerable . . . which includes our children. {Click 🔗 in bio to continue reading about the hows and whys of homeschooling as well as this mama's great tips to help you and your child start learning at home!}⁠
Article by: Bree Von Lopez⁠
📷: @watsonhomestead⁠
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🎵 And IIII . . . . I must confess my hands are 🎵 And IIII . . . . I must confess my hands are clean⁠
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🤰 10 Ways to Prepare Your Family and Home for B 🤰 10 Ways to Prepare Your Family and Home for Baby Number Two⁠ 👧👶
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Congratulations mama! You're pregnant with baby number two. 💗 How exciting! 🥳 I know, you probably have a ton of thoughts and questions racing through your mind like, "Am I REALLY ready for another baby?!" Or how about, "How do I prepare my family and home for baby number two?!"⁠ 😳
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They're all reasonable questions. However, I want you to remember something. Remember that you probably felt unsure about some things during your first pregnancy and guess what, YOU GOT THROUGH THEM! 💪 Here you are again and yes mama, YOU WILL GET THROUGH THIS TOO!⁠ ❤️
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To help you ease some of those worries, we’re sharing 10 ways to prepare for baby number two!⁠ {Click 🔗 in bio to continue reading!}⁠
📸: @by.sofiehammer
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📷: @annalyncook⁠
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Get my hair done, a mani/pedi, or meet with friend Get my hair done, a mani/pedi, or meet with friends at a restaurant and have a large margarita WITHOUT our kids. 🍹😂 What are you gonna do when you get out?⁠
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The Queen of Quarantine 🤣🤣🤣⁠🧻 📷: The Queen of Quarantine 🤣🤣🤣⁠🧻
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🤰 What Is Happening With Your Postpartum Body?⁠ 👶⁠
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During pregnancy, your body is undergoing rapid changes to nourish the life growing inside of you. 💗 These changes can be exciting and welcomed in anticipation of meeting the newest member of your family. 🤗 However, after baby comes, we often forget, or just weren’t prepared, for the continued changes and discomforts of what is happening with your postpartum body. 😳 For years, these less than glamorous aspects of the “fourth trimester” were suppressed and not talked about openly. We can all be thankful that we live in an age where even the uncomfortable subjects can be talked about openly to help us all realize we aren’t alone.⁠ And that's exactly what we're doing today. Our resident OBGYN is talking about what exactly is happening to our postpartum bodies. {Click 🔗 in bio to continue reading!}⁠
📷: @tanishasnell_⁠
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#thisispostpartum #postpartum #postpartumlife #postpartumcare #postpartumcareplan #selflove #dailyparenting #honestlymothering #motherhoodunplugged #youarenotalone #motherhood #mothering #momlife #newmom #4thtrimester #fourthtrimester #postnatal #babychick #mommychick #motherhoodthroughinstagram #mumlife #mommylife #momstatus #thatmomlife #realmomlife #momsofinstagram #motherhoodrising #ig_motherhood #uniteinmotherhood⁣
👩‍🏫 A Teacher (and Mom's) Tips for Learnin 👩‍🏫 A Teacher (and Mom's) Tips for Learning at Home⁠ ❤️⁠
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As a teacher and mom, I can completely understand the panic I see from other moms who have been suddenly thrust into a teaching-from-home position due to the spread of COVID-19 and subsequent school closures. Moms around the country are scrambling to find a way to continue their child's education by implementing learning from home. But most aren't sure where to start!⁠
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Like many of you reading this, I have seen social media posts from (what I like to call) the moms-of-Pinterest to the moms-barely-keeping-it-together. 🙋‍♀️ I have seen families plan structured activities throughout each day and families play outside all day (in their own space, of course). Both are okay! There is really no right or wrong way to do this. But because of my background as a teacher and mom, I want to offer some encouragement and tips. {Click 🔗 in bio to continue reading!}⁠
Article by: Shannon Alba⁠
📷: @chantellelournes⁠
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#coronavirus #covid19 #quarantine #quarantinelife #homeschool #motherhoodthroughinstagram #momlife #motherhood #momstruggles #momprobs #mumlife #mommylife #parenthood #motherhoodunplugged #realmoms #momstatus #thatmomlife #realmomlife #momsofinstagram #learningathome #motherhoodrising #ig_motherhood #uniteinmotherhood⁣ #babychick⁣ #mommychick
Velcro kids are the beeeeesssstttt . . . 🙈🙈🙈⁠ We're already stuck in this house together. It's called social distancing, kid. Give mama a little space. 😑😂⁠
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If they complain that everyone else is going out, If they complain that everyone else is going out, you tell them, “You’re not everyone.” How the tables have turned. 🤦‍♀️🤦‍♀️🤦‍♀️⁠😂
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🧼 How to Clean Your Kids Toys in the Days of CO 🧼 How to Clean Your Kids Toys in the Days of COVID-19⁠ 🧸
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It’s hard to be a parent at times like these. It means lots and lots of cleaning, and being vigilant about killing germs on a daily basis. 🦠😷 During this season when many of us have our kids at home, too, it’s important to learn the best known strategies for how to clean your kids toys effectively. We have a mama, teacher, childcare provider, and school administrator on baby-chick.com today and she has seen and tried all different kinds of ways to keep toys and the objects children use most often clean and free of germs. It’s a struggle, but it’s worth it!⁠ 👍
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Even though COVID-19 is a novel virus, experts say that we can still use products that the Environmental Protection Agency lists as effective on killing similar viruses, like the rhinovirus or common cold. And when we halt the spread of germs in our own home, we are doing our part to keep our communities healthy, too.⁠ {Click 🔗 in bio to continue reading!}⁠
📷: @inmomsitrust⁠
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#coronavirus #covid19 #quarantine #quarantinelife #motherhoodthroughinstagram #cleaning #cleaningtoys #safety #kidstoys #momlife #motherhood #momstruggles #momprobs #mumlife #mommylife #parenthood #motherhoodunplugged #realmoms #momstatus #thatmomlife #realmomlife #momsofinstagram #momhumor #motherhoodrising #ig_motherhood #uniteinmotherhood⁣ #babychick⁣ #mommychick
Thankful that takeout is still available. 🙏 Thi Thankful that takeout is still available. 🙏 This is what self-care now looks like. 😂⁠
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#coronavirus #covid19 #selfcare #quarantine #quarantinelife #motherhoodthroughinstagram #momlife #motherhood #momstruggles #momprobs #mumlife #mommylife #parenthood #motherhoodunplugged #realmoms #momstatus #thatmomlife #realmomlife #momsofinstagram #momhumor #motherhoodrising #ig_motherhood #uniteinmotherhood⁣ #babychick⁣ #mommychick
No one’s at your party because it’s called soc No one’s at your party because it’s called social distancing, bro. That and no one cares. 🤷‍♀️ #quarantineday6 😂⁠
📷: @scarymommy⁠
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#coronavirus #covid19 #laundry #quarantine #quarantinelife #motherhoodthroughinstagram #momlife #motherhood #momstruggles #momprobs #mumlife #mommylife #parenthood #motherhoodunplugged #realmoms #momstatus #thatmomlife #realmomlife #momsofinstagram #momhumor #motherhoodrising #ig_motherhood #uniteinmotherhood⁣ #babychick⁣ #mommychick
Cool 😒⁠ .⁠ #coronavirus #covid19 #nsync #qu Cool 😒⁠
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❤️❤️❤️❤️⁠ Quote via @thismessygr ❤️❤️❤️❤️⁠
Quote via @thismessygrace 🙏
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Quarantine Day 5 . . . May your coffee be strong a Quarantine Day 5 . . . May your coffee be strong and your baby's nap be long. 🙏☕😴⁠
📷: @julieejacks⁠
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#coronavirus #covid19 #coffee #naptime #quarantine #quarantinelife #motherhoodthroughinstagram #momlife #motherhood #momstruggles #momprobs #mumlife #mommylife #parenthood #motherhoodunplugged #realmoms #momstatus #thatmomlife #realmomlife #momsofinstagram #momhumor #motherhoodrising #ig_motherhood #uniteinmotherhood⁣ #babychick⁣ #mommychick
😫😫😫⁠ .⁠ #coronavirus #covid19 #quaran 😫😫😫⁠
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#coronavirus #covid19 #quarantine #quarantinelife #motherhoodthroughinstagram #momlife #motherhood #momstruggles #momprobs #mumlife #mommylife #parenthood #motherhoodunplugged #realmoms #momstatus #thatmomlife #realmomlife #momsofinstagram #momhumor #motherhoodrising #ig_motherhood #uniteinmotherhood⁣ #babychick⁣ #mommychick
🏥 When is it Too Late to Change Your Doctor Dur 🏥 When is it Too Late to Change Your Doctor During Pregnancy? 👩‍⚕️⁠
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A major decision that you must make in your pregnancy is who is going to be your care provider to help you give birth to your baby. Are you going to go with your current OBGYN, are you going to look for a different OB, are you going to choose a midwife? Depending on where and how you want to give birth to your baby, this question and your options should become more clear. But if you're seeing some red flags pop up 🚩 with your current provider during your pregnancy, you might be wondering if it's too late to change your doctor.⁠ 😬 We're talking about it today on baby-chick.com! {Click 🔗 in bio to continue reading!}⁠
📷: @mamamatcha_⁠
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#pregnancy #pregnant #pregnancytip #momtobe #pregnancylife #pregnancyguide #mamatobe #firstpregnancy #babybump #pregnancyjourney #bumpie #preggo #pregnancybasics #pregnancyhelp #maternity #motherhood #momlife #expecting #mumlife #mommytobe #pregnantlife #babyontheway #inspirepregnancy #mommychick #babychick
🎶 Sunny day ☀️ Sweeping the clouds away ☁ 🎶 Sunny day ☀️ Sweeping the clouds away ☁️⁠
🎶 On my way to where the air is at best, questionably clean 😷⁠
🎶 Can you tell me how to get, how to get a COVID-19 screen?⁠
🎶 Don’t come over to play, everyone’s social distancing today 🚫⁠
🎶 Sketchy neighbors can stay at least 6 feet away? 🚷⁠
🎶 Can you tell me how to get, how to get a COVID-19 screen?⁠
📷: @howtobeadad⁠
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#coronavirus #covid19 #sesamestreet #quarantine #quarantinelife #motherhoodthroughinstagram #momlife #motherhood #momstruggles #momprobs #mumlife #mommylife #parenthood #motherhoodunplugged #realmoms #momstatus #thatmomlife #realmomlife #momsofinstagram #momhumor #motherhoodrising #ig_motherhood #uniteinmotherhood⁣ #babychick⁣ #mommychick
It'll be interesting to see how all of this change It'll be interesting to see how all of this changes us in the future. But for now, we are uniting #togetherapart. We are healing and our hope is we will then be stronger than ever. ❤️⁠
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#motherhoodthroughinstagram #covid19 #coronavirus #momlife #motherhood #mumlife #mommylife #parenthood #motherhoodunplugged #realmoms #momstatus #thatmomlife #realmomlife #healing #momsofinstagram #mommychick #motherhoodrising #ig_motherhood #uniteinmotherhood⁣ #babychick⁣
🧘‍♀️ How to Reset Your Motherhood Mindset 🧘‍♀️ How to Reset Your Motherhood Mindset⁠ 😊⁠
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Motherhood can be the most rewarding and amazing experience in the world. 😍 But, it can also be one of the hardest. 😖 It’s easy for the stress of mom life to become overwhelming. If you’re working, you somehow have to juggle a work schedule and job demands, in addition to fulfilling expectations at home. 🤹‍♀️ If you’re a stay-at-home mom, it can be all too easy to surround yourself with the pressures and stress of motherhood, and forget to ever come up for a breath. 😰 For me, when that stress starts to bubble over, it really affects my relationship with my husband and my kids. When I start to feel like this, I know it's time to reset my motherhood mindset.⁠ 🧘‍♀️ {Click 🔗 in bio to continue reading!}⁠
Article by: Lisa Prosser⁠
📷: @liaeverette⁠
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#motherhoodthroughinstagram #momlife #motherhood #momstruggles #momprobs #mumlife #mommylife #parenthood #motherhoodunplugged #realmoms #momstatus #thatmomlife #realmomlife #momsofinstagram #resetmindset #motherhoodrising #ig_motherhood #uniteinmotherhood⁣ #babychick⁣ #mommychick #motherhoodmindset
When you have to suction their nose during cold an When you have to suction their nose during cold and flu season. 😂😷⁠
📷: @perfectionpending⁠
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#motherhoodthroughinstagram #momlife #motherhood #momstruggles #momprobs #mumlife #mommylife #parenthood #motherhoodunplugged #realmoms #momstatus #thatmomlife #realmomlife #momsofinstagram #momhumor #motherhoodrising #ig_motherhood #uniteinmotherhood⁣ #babychick⁣ #mommychick #coldandflu #parentlife #toddlerlife
🧼 Cleaning Tips and Tricks for Busy Moms 🧹⁠
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As a busy mom, I have a whole lot going on at any given moment. 🤹‍♀️ Sometimes, I'm not able to keep my house as clean as I like. 😬 But I have found that I’m much happier when my house is clean and organized, so I try to dedicate some time to getting the job done. I’ve found that following these ten cleaning tips and tricks makes things much easier for a busy mom to maintain (and keeps a whole lot happier!).⁠ 🙌 {Click 🔗 in bio to continue reading and see our tips!}⁠
Article by: @flake.lauren⁠
📷: unknown⁠
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#adultlife #adulthood #motherhoodthroughinstagram #momlife #motherhood #momstruggles #momprobs #mumlife #mommylife #cleaningtips #motherhoodunplugged #thatmomlife #realmomlife #momsofinstagram #momhumor #motherhoodrising #ig_motherhood #uniteinmotherhood⁣ #babychick⁣ #mommychick #cleanup #cleaning #cleaningmode #timetoclean #passionforcleaning #cleanyourhouse #healthyhome #springcleaning #housecleaning #howtoclean
I mean, can you blame us?! 😍😂⁠ 📷: @momf I mean, can you blame us?! 😍😂⁠
📷: @momfriendblog⁠
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#pinchmeimcute #stpatricksday #stpattysday #motherhood #momlife #motherhoodrising #mumlife #motherhoodthroughinstagram #momlife #mommylife #motherhoodunplugged #realmoms #momstatus #thatmomlife #realmomlife #momsofinstagram #ig_motherhood #uniteinmotherhood⁣ #babychick⁣ #mommychick #babiesofig #lucky
Absolutely true. 💚🍀 Happy St. Patrick's Day! Absolutely true. 💚🍀 Happy St. Patrick's Day!⁠
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#motherhoodquote #motherhood #quotes #momlife #quoteoftheday #mumspiration #motherhoodrising #mumlife #inspiringquotes #stpatricksday #momfriends #motherhoodthroughinstagram #momlife #mommylife #motherhoodunplugged #realmoms #momstatus #thatmomlife #realmomlife #momsofinstagram #ig_motherhood #uniteinmotherhood⁣ #babychick⁣ #mommychick #fourleafclover #lucky
☀️ Warm Weather Wardrobe Refresh 😎⁠ .⁠ ☀️ Warm Weather Wardrobe Refresh 😎⁠
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The temperatures are rising and Spring is almost here! If you're not sure how to transition things in your closet with the new season and you're looking for some pieces to welcome the warmer weather, we've got you covered. Consider this your warm-weather wardrobe refresh. 🙌 {Click 🔗 in bio for our tips and for new Spring pieces!}⁠
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#springishere #warmweatherwardrobe #springtime #springstyle #ootd #fashion #style #spring #springfashion #instafashion #instastyle #styleinspo #mommychick #babychick
Such a sweet pregnancy announcement. 😍 To all t Such a sweet pregnancy announcement. 😍 To all the lucky babies out there . . . you're magically a dream come true. 🌈💕⁠
📷: @isisallmiightyy⁠
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#pregnancy #pregnant #pregnancyannouncement #momtobe #pregnancylife #mamatobe #firstpregnancy #babybump #pregnancyjourney #firsttrimester #preggo #luckybaby #luckymama #maternity #motherhood #momlife #expecting #mumlife #mommytobe #pregnantlife #babyontheway #inspirepregnancy #mommychick #babychick
😧 Common Concerns of New Parents (And How to Ha 😧 Common Concerns of New Parents (And How to Handle Them)⁠ 👍⁠
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You waited months and months for this big moment. 🤰 The day you get to meet your bundle of joy and bring him or her home. 👶 Once you're home, you're quickly overtaken by common concerns many new parents have! Wondering how often you should be feeding your new baby? Did they tell you when your baby can have his or her first bath? 🤔⁠
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Don't worry. You're NOT alone! In fact, it's natural to be feeling a little unsure about this whole parenting thing right about now (I know I did!). 😬 So to help you out, we're going to break down some of the common concerns of new parents AND how to handle them!⁠ {Click 🔗 in bio to continue reading!}⁠
Article by: @fitmommystrong⁠
📷: unknown (DM us for credit!)⁠
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#thisispostpartum #postpartum #postpartumlife #newparent #postpartumcare #postpartumcareplan #newborn #dailyparenting #honestlymothering #motherhoodunplugged #youarenotalone #motherhood #mothering #momlife #newmom #4thtrimester #fourthtrimester #postnatal #babychick #mommychick #motherhoodthroughinstagram #mumlife #mommylife #momstatus #thatmomlife #realmomlife #momsofinstagram #motherhoodrising #ig_motherhood #uniteinmotherhood⁣