With her third child on the way, Witney Carson is opening up about the fitness routine she believes can support a smoother postpartum recovery.
“Weights and Pilates can help you recover faster after birth, so we’re getting it in,” the 32-year-old dancer wrote on her Instagram Story Sunday, October 4, adding a flushed-face emoji.
The Dancing With the Stars professional shared clips of herself combining Pilates exercises with strength training at the gym. Carson worked out in a navy tank-style sports bra, black flared leggings and white sneakers.
Carson said the session featured a class from her Finesse By Witney program called Mama Strong. “You work out with me, and I guide you through every move step by step,” she explained to followers. “We do it with music. It’s really fun.”
The Dancing With the Stars pro and her husband, Carson McAllister, recently announced the sex of their third baby. In a joint Instagram post on Monday, September 21, the couple teased, “Baby McAllister number 3 is a…” before revealing the news in a video filmed beside a dock.
Calling Mama Strong one of her favorite workouts on the app, Carson said she completed a full-body Pilates session during her latest gym visit.
Her approach to pregnancy and postpartum fitness is informed by experience: Carson previously welcomed sons Leo in 2021 and Jet in 2023.
Carson confirmed in August that she and Carson McAllister are preparing to welcome their third child together.
Witney Carson at the gym. Courtesy of Witney Carson/Instagram
This pregnancy has also unfolded while Carson competes on season 35 of DWTS with her partner, Guillermo Rodriguez—a first for the professional dancer.
“I’d be lying if I said it wasn’t daunting,” Carson admitted on Good Morning America after announcing her pregnancy. “I’ve never competed on Dancing With the Stars while being this far along, and I don’t know if it’s ever been done.”
Although the experience has taken her into unfamiliar territory, Carson said she feels proud to be creating and carrying new life while continuing to dance. Balancing pregnancy with the competition, she added, has been “such a huge blessing.”
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Even with rehearsals for Dancing With the Stars season 35, Carson said her third pregnancy has been manageable. “It’s honestly been OK,” she previously told Us while promoting her partnership with Chevron. She noted that she had more energy than during her first trimester.
Carson and McAllister, who married in 2016, revealed last month that their newest addition will be another boy—a detail that has made the dancer especially happy.
“‘I’m so sorry you didn’t get your girl …’” Carson wrote on Instagram September 22, appearing to address comments from people who assumed she might be disappointed to be having another son. “There is truly no disappointment here.”
Instead, the Utah native celebrated her growing family, writing that she feels grateful, blessed and excited to become the mother of “THREE beautiful boys.”
Carson has embraced life as a boy mom, and she has said that being separated from her children is one of the most difficult parts of her current schedule.
The Dancing With the Stars: Next Pro dancer also recently spoke with Us about the items she carries in her geometric Prada Symbole Jacquard handbag while walking through New York City. “I’m nervous!” she joked, adding that a woman’s bag can reveal a lot about her.
“It does get harder and harder, and obviously being a mom comes first to me,” Carson told Us September 29 while discussing her temporary move to California for the show, which left McAllister and their sons at home in Florida. She added that pregnancy hormones made the separation feel even more intense.
Carson said her dance partner, Rodriguez, has helped make the distance from her family easier to handle.
“I truly love what I do, and I’m so grateful to have a partner who is genuinely kind and never gives up,” she said. Carson praised Rodriguez for being eager to learn and willing to put in the work, adding, “It’s all worth it in the end. I’m just happy to be here.”
Dancing With the Stars airs on ABC and Disney+ Tuesdays at 8 p.m. ET.