Written by

Gina Conley, MS

October 22, 2024

Postpartum Fitness: Strengthen Your Core & Lower Body

Fitness, Postnatal, Postpartum

Welcome to the MamasteFit Blog! In today’s workout, Gina will guide us through a specialized fitness session designed for postpartum and pregnant individuals, focusing on strengthening the core, upper, and lower body. This workout features exercises like box squat rows, wall-supported RDLs, half-kneeling Pallof presses, and glute bridges, with options for banded or no-attachment variations. Follow along with the video below to maintain proper form and achieve optimal results.

Today's Workout Structure

We will be moving through four different exercises, each performed in three rounds, with each round lasting about 30 seconds. Here’s what you will need for today’s workout:

Resistance band (with or without attachment)
Elevated surface
Two weights (or body weight)

Gather your equipment and let’s get started!

Box Squat Row

Equipment: Resistance band (with or without attachment) and an elevated surface.
Instructions: Inhale as you lower into a squat while reaching forward with the band, then exhale to row the band as you extend your hips. If you’re not using an attachment, hold the band out in front of you, alternating between reaching and rowing.
Pro Tip: As you squat down to your elevated surface, remember to keep weight in your feet and maintain control throughout the movement. If you’re experiencing any discomfort in your lower back, consider a slight tuck of the pelvis as you row, ensuring proper alignment.

Hello! Wanted to send a thank you for all the incredible content and podcasts you share. I was able to have a natural birth this last Saturday and had listened or practiced a ton of the things you all share. I worked out regularly through my pregnancy and added in some of the training recommendations you had. I also made a list of things to do in each phase or labor, and when the nurses would tell me where baby was at in my pelvis I immediately could adjust my position or use different ideas. The birth comb got me through contractions, and it honestly blows my mind that I was able to do it naturally. Thanks for sharing such amazing info!

Thank you so much for the content you share! I just had my first unmedicated birth with no interventions, after having epidurals and pitocin in my first two deliveries. I used so much of your advice on stretches and exercises leading up to labor and tips for labor and pushing! Between you ladies and having a doula for the first time. I felt so confident in the type of delivery I wanted to have and I was able to achieve it! And with the help of my Rockstar hubby too! Thank you SO much!

I just had to reach out and say thank you thank you for your amazing brain and program! I followed your shorter version for the prenatal program (with a 2 and 3 year old, it was the perfect amount). Up until birth, I felt incredible, like literally no discomfort like my other 2 pregnancies. I went in to spontaneous labor at 40 and 1 (I’ve never experienced spontaneous labor and last pregnancy, I went 42 and 4 and still didn’t go in to labor on my own). As well as this birth I achieved a VBA2C. You played a big part in this pregnancy journey, and I cannot recommend you enough with anyone looking for ways to prepare for birth! 💜

Wall Supported Romanian Deadlift (RDL)

Equipment: Two weights (or body weight).
Instructions: Place one foot on the wall behind you, aligning your knees. Inhale as you lower down, keeping tension in your upper body, then exhale to stand up. Feel a stretch in your hamstring and glute of the standing leg.
Pro Tip: Focus on pushing your hips back and keeping your weight in the standing leg.

Half Kneeling Pallof Press with Rotation

Equipment: Resistance band (with attachment).
Instructions: In a half kneeling position, hold the band at your chest and press it out while rotating away. For the no-attachment variation, simply press out and rotate while keeping your core engaged.
Pro Tip: This exercise is great for enhancing your rotational strength!

Bridge with Opposite Knee Press

Equipment: None.
Instructions: From a bridge position, alternate pressing one knee towards the opposite hand while keeping your hips lifted. You can either keep your feet flat or elevate onto your heels for added challenge.
Pro Tip: This exercise not only targets your core but also helps improve your hip stability—important for everyday movements and activities with your little ones.

Fitness Programs

Today’s session is part C of Workout 5 from our postpartum fitness program. We offer two primary ways to join in:

On-Demand Program: Full-length workout videos that guide you through each movement in real-time.
App-Based Program: Self-paced workouts with lists of exercises and short demo videos, allowing you to workout at your convenience.

You can explore all our postpartum fitness programs at mamastefit.com/fitness-programs.

Conclusion

As we conclude this workout, remember that consistency is key in your postpartum fitness journey. Each exercise is designed to help you rebuild strength safely and effectively, giving you the energy to enjoy every moment of motherhood.

If you enjoyed this workout, please like, subscribe, and hit the notification bell to stay updated with our latest content. Your support helps us create more resources to empower mothers like you!

Thank you for joining the MamasteFit community today. We can’t wait to see you back for more workouts that help you feel strong and capable. Keep moving and take care of yourself—you deserve it!