Name: Playbook - Sami Bossert - POST PARTUM CORE [20 minutes]
Uploaded: 2023-03-01T18:04:10.580Z
Duration: 20 min
Description: POST PARTUM CORE [20 minutes]

Great workout! Would like a little more instruction on how to engage the pelvic floor while doing the moves. Love that it got my heart rate up while working my core 🙌

Christina

i felt the burn! thanks for helping me start getting the baby goo off my abs!

Allison

This core workout will really help strengthen your entire core all with minimal equipment at home. 

Complete this workout once a week and notice some great progress in just 4 weeks!

• Holding the Swiss Ball above your head, core engaged
• Pull one knee up as you lower the ball toward your knee, crunching at your core 
• Lower that one knee as you raise the ball back up, repeat on opposite leg

Swiss Ball Standing Crunch

• Feet shoulder width apart, slight bend to your knees 
• shoulders relaxed, hold the ball out in front of you 
• twist your torso back and forth as you move the ball left to right 
• core is tight and engaged, pelvic floor is tightened

Swiss Ball Core Twists

• kind of like a weighted ball throw down but you continue to hold the ball in hands
• I want you to really engage your core as you pretend to throw down the ball from the stretch at the top 
• move as fast as you can

Swiss Ball Throw Down & Extend

• Hold ball in front of your with straight arms (slight bend to the elbows) 
• Lunge out to your side and move the ball down to touch the floor (the side of you with the bent knee) 
• Press yourself up out of the lunge, raising the ball up and to the opposite side.
• At the top of the movement, perform a knee tuck at the top (feeling your obliques) and pulling the ball in close to your knee

** one side at a time before completing the other

Swiss Ball Lateral Lunge Knee Tuck

Swiss Ball Oblique Knee Tuck Leg Raise

Swiss Core Circuit 2

POST PARTUM CORE [20 minutes]

Easy to follow PP exercise. I am 1 year PP, so very delayed, but I never did anything to restore my pelvic floor muscles so I’m incorporating this exercise into my routine to make sure I do that before I decide to have my next baby.

Jordyn Morgan

Great! let's hope i can remember to do this 2x a day!!

I already did this regularly before but had been doing the opposite, inhaling with the contraction and exhaling with the release, so now I’m off on the right foot.

Kelley

PP : Pelvic Strengthening Part 1

I will always love the pelvic floor exercises! Essential for anyone going through postpartum

Jacque

I had a c-section and this workout has been one of the best for my recovery! Feeling stronger every day!

Excited to start this journey and get back into shape post baby

Jodi

PP : Pelvic Strengthening Part 2

Been doing Sami’s PF workouts for a whole year and it’s helped so much!

Getting back to my pre pregnancy stomach (sort of) Loving the challenge and working out again 💪🏽💪🏽

Alyssa

This workout felt so good when I was done. My body felt stronger and my over all well being felt amazing. Thank you, Sami!

Monica

PP - Pelvic Floor Strengthening Part 3

Great workout for my first weightlifting postpartum!

Rene

Officially 6 weeks Postpartum and excited to get back into things with this workout.

Dilian

First workout 6 weeks post c-section!  Great way to jump back into my fitness routine!

Heather

PP : LEGS & GLUTES

10m pp and getting back into it. This is great easing back. Thanks Sami!

Stephanie

My first workout back at the gym, simple and effective! Staple moves to ease back into things

Second workout done and 8 weeks PP. Love how the program is set out and the little burn I can feel at the end of each set!

Seda

PP : BACK & CHEST

Sami I adore you! My son has done naps in the carrier for 10 weeks so I need his stuff in my life

Finally app with workouts postpartum included babies :D

Katarina

PP : BABES WORKOUT LOWER BODY 1

Dynette

PP LEGS - Gym [45 minutes]

Amazing first spicy-ish workout PP. I feel great!

PP : FULL BODY BLAST - SLAM BALL

Kept my baby entertained and I got a good sweat!

Karynn

PP : BABES WORKOUT - LOWER BODY 2

okay honesty hour....didn’t have time to finish.... BUT i don’t think i’ve ever sweated so fast just from those first 2 supersets 🥵🥵 my legs are definitely shaking just from what i was able to get done.

Saryn Johnson

My legs are literally shaking 🤣🤣🤣🤣 This workout is a traitor, looks easy but it's burning like fire 🔥🥵 Loved it ! 🤩

POST PARTUM CORE [20 minutes]

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