TRAINING FOR TWO

Move Confidently in Pregnancy!

Order Our BOOK!
NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎
Login
GET STARTED
Written by

Gina Conley, MS

Reclaim Your Core: Postpartum Workout Series – Part 4

  • Core Rehab, Fitness, Postnatal

Welcome to the journey of postpartum recovery! Join us for Part 4 of our six-part series focusing on postpartum core exercises specifically designed to reconnect with your core and pelvic floor. After giving birth, many women experience changes in their bodies, particularly in the abdominal and pelvic floor areas. These changes can lead to issues such as diastasis recti (separation of the abdominal muscles) and pelvic floor dysfunction. Engaging in core exercises can help restore strength, improve stability, and enhance overall function in daily activities. Whether you’re a new mom or navigating this phase for the second or third time, it’s crucial to approach fitness thoughtfully and with care.

If you missed last week’s workout, be sure to check out Part 3 before diving into today’s workout. You can also find the entire workout series playlist HERE.

Equipment Needed

Today’s session requires no equipment—just your body weight! We’ll be revisiting movements from the previous weeks but with slight advancements to challenge your core stability further. 

Let’s get started!

Postpartum Return to Foundations On-Demand Program

Dead Bug

  • Duration: 1 minute
  • How to Do It:
    • Lie on your back with your knees bent and feet elevated, close to your hips. Extend your arms overhead.
    • Exhale as you alternate extending opposite arm and leg, inhaling as you return to the starting position.
    • Keep your ribcage down and your back flat on the floor, experimenting with how low you can lower your leg without arching your back.

Kaitlin
Prenatal Fitness and Childbirth Ed Client
Went into spontaneous labor at 38 wks with baby #1 last night (born this morning) and was able to push through a very fast and intense labor (8 hrs active, 4 hrs of contractions with basically NO BREAK in between that got me from 1cm dilated to fully 😵‍💫) unmedicated! Pushed for an hr! I thank you both, your prenatal fitness program, and prepping pelvic floor fit birth for how much I rocked this delivery. THANK YOU!!!
Ronna
Prenatal Fitness and Childbirth Ed Client
I just wanted to leave a review for you, I took your prenatal bundle with the birth course, fitness app, and pelvic floor prep. I can't say enough good things about it, my only regret was not enrolling sooner! After having some nagging SI and pelvic pain, at 22 weeks I enrolled in your program and started the workouts on the app. After a few weeks,my pain was minimal except for the days I missed a workout or getting in movement. The birth course was very informative and I felt confident and excited about giving birth. While I did need to be induced at 39 weeks, I felt confident and understood my options. I had a great and speedy delivery with just a minor tear. I attribute this to the strategic movements I learned in the course throughout my labor and breathing during pushing, along with wonderful hospital staff. We were blessed with a healthy baby girl Ellie Jo. I look forward to using the fitness program again in the future and other courses you have! Thank you for all the time you put into creating such thorough content!
Lauren
Prenatal Fitness and Childbirth Ed Client
For what it's worth, I'm a PT myself (not a pelvic floor specialist), but am going to a PFPT. I also took a CEU course for my license and my own learning on pelvic floor health in pregnancy. With that background, I am utterly impressed with the content of your course so far. I was wondering if it'd be repetitive at all from the CEUs I recently took, but it hasn't been. It's so informative, thorough, and covers way more topics than I ever expected. Thank you!!

Opposite Knee Press

  • Duration: 30 seconds each side.
  • How to Do It:
    • Lower your feet to the ground and elevate your hips. Press into the opposite knee and lower back down.
    • Switch feet, maintaining pressure through the foot on the ground to keep those hips elevated.

Side Lying Hip Abduction and Side Plank Pulses

  • Duration: 30 seconds per exercise/side.
  • How to Do It:
    • Lie on your side with your elbow, hip, and ankle aligned. Spread your feet and ankles apart.
    • Exhale as you lift your top leg, keeping the ribcage aligned with your pelvis. Inhale to lower back down.
    • After 30 seconds, straighten your top leg and pulse if comfortable, ensuring your back remains aligned.

Bird Dog

  • Duration: 30 seconds per side.
  • How to Do It:
    • Start in a tabletop position, with your hands under your shoulders and knees under your hips.
    • This week, we’ll alternate sides. Exhale as you extend opposite arm and leg, keeping your back flat. Inhale as you return to the starting position.
    • Hover your foot if you can, focusing on drawing your ribcage and pelvis closer together for maximum core engagement.

Plank Rock Back

  • Duration: 1 minute.
  • How to Do It:
    • Shift back towards your heels and then forward into a plank position. Engage your core throughout.
    • You can hover your knees or tuck your butt underneath as you move.

Cool Down

To conclude this fourth part of our core series, take a moment to breathe deeply and reflect on how your body feels after the workout. Engaging in these supportive movements while connecting with your breath is essential for rebuilding core stabilization.

Why Join the Full Postpartum On-Demand Program?

If you enjoyed this workout, consider exploring our full Postpartum On-Demand Program! This six-week program includes 24 total workouts, allowing you to customize your fitness journey around your schedule and the demands of motherhood. Each workout is designed to fit into your day, recognizing that children can dictate our time and energy levels.

To help you get started, use the code YOUTUBE10 at checkout for 10% off your purchase!

Postpartum Yoga Classes

Conclusion

Be sure to subscribe to our channel and check out our playlist for the entire six-part series. Together, we can navigate postpartum recovery with confidence and strength. Remember, every step you take is a step towards reclaiming your body and nurturing your well-being.