Name: Playbook - Heather Watkins - Advanced Postpartum Core
Uploaded: 2024-04-23T23:11:47.744Z
Duration: 15 min
Description: Advanced Postpartum Core

Christine Jones

Allison

Heather

Katie Stagner

Great core workout! I added 2lb weights on a few for a little arm workout too!

This is a short advanced postpartum friendly core circuit designed to help you strengthen your deep inner core muscles post delivery! 

The key is proper engagement and breathing throughout, be sure to watch the TVA breathing video demonstration and begin with 3-10 minutes of that!

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- 16 total

Dead bug

- 10 per side 
-Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunch

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up
- 10 reps per leg, 20 total

Glute bridge marches

Extend your right hand out in front of you at shoulder level while extending your left leg behind you are hip level.

Bend your left knee and bring it under you while bending your right elbow and drawing it in to touch your left knee under your stomach.

Extend your right hand in front of you and your left leg behind you.

Return to your starting position.

Bird dog crunch

Circuit:

Advanced Postpartum Core

Very helpful and excited to start doing this!

Lana Scherer

Diaphragmatic Breathing/ Activating the Deep Core Muscles

Checking for Diastasis Recti

Felt good to add these in this morning! Great, quick burn

Laura

Postpartum Core 1a.

Heidi

Abby

Such a good PP core workout! Dead bugs may be my favorite - definitely a good burn!

Mallory

Postpartum Core 2a.

Postpartum Core 3a.

I love core workouts. Would love to see some more in the app.

Lacey

Hannah

Postpartum Core 4a.

Good workout. I was a little slow my first time but made it through so that's a win.

Rhonda

Abs on FIRE 🔥

GYM Core Workout

Mandi

Love this! Abs on fire! Can’t wait for more core circuits!

Jenna

Complete Core

Love throwing these core circuits in at the end of lifts 👏🏽

Advanced Postpartum Core

Community

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