How to do a Postnatal Core Workout - 8 Free Postnatal Exercises

First things first, let me give you the rundown on what happens to your body during pregnancy. A lil' education never hurt anybody:)

After pregnancy, your uterus shrinks about a finger width every day. In five to six weeks, it will return to pre-pregnancy size. That means in that time it will go from the size of a watermelon to the size of an orange. Pretty impressive, right? Your body is remarkably adaptable, and your recovery to pre-pregnancy hormone levels, uterus size, and so on is a postpartum miracle. Your core muscles are just as adaptable. 

But you have to use all 4 ab muscles to make them bounce back. You cannot expect them to bounce back unless you initiate the muscle fibers...by you guessed it...doing core exercises.


During pregnancy your Tranverse Abdominis and Pelvic Floor support that baby.  So wouldn't it be wise to work those muscles to get your stomach to go back to the way it was?
----Crunches work the rectus abdominis, not the transverse abdominis 
----Directly form Wikipedia Training the rectus abdominis muscles alone will not and can not give one a "flat" belly; this effect is achieved only through training the TVA.

Using the transverse abdominis muscle is a big part of your postnatal abs. The TA is a thick layer of muscle that runs from hip to hip, wrapping around the torso from front to back. The muscle fibers of the TA run horizontally, similar to a corset or a weight belt. These muscles are your true core muscles, and strengthening them will give you power and tone your entire body. 

So we are going to get deeper and work you inner core.  It is a wonderful workout for beginners and workout veterans.  


We include modifications for diastasis recti since we do not use the rectus abdominis.  More about  diastasis recti, how to exercise with diastasis recti and how to test diastasis recti click her for the What is Diastasis Recti 2 min video.

Use this free 8 min Postnatal Core Workout.   8 free postnatal exercises to get you going in your quest to get your body back!






10 comments:

  1. Help! I am about 11 weeks with my 3rd baby and this has been the worst pregnancy I've had. I'm so sick, nauseous 24/7 and lack ANY energy. How can I keep up on my fitness when standing for a shower is hard?

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  2. So sorry you are not feeling good! I know it is hard to take care of the other kiddos, yourself and everything else when sick, so exercise is definitely last on the list. Once you are feeling better (hopefully in the next couple of weeks) ease back into it. Take care of you and baby!

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  3. Hi Lindsay! I am wanting to lose 12-15 pounds. My #3 is 12 months. I haven't been able to lose the last 10 from baby #2... and I am still breastfeeding.
    I had been working out pretty faithfully for 6 or 7 months. (mostly Postnatal slimdown and Jillian Michaels) but I have not been doing much of anything for the last 3 months... so my question is, should I start out with PF weight loss, or could I jump right into PF lean out?

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    1. I suggest Pretty Fierce Weight Loss. You may even want to do a few weeks of Postnatal Slimdown to get you back in the groove before starting PF.

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  4. Hi! I've been doing your core #1 (for diastasis recti) exercises consistently for about three months (and inconsistently for a couple months before that!). I have four children ages 1-10 and this is the first time I have really worked on getting my abdominals back in shape. When I began, I had a 3 1/2- 4 finger gap. Now I'm down to one finger! I'm so encouraged by these results. I feel stronger and more secure because I can actually engage my abs when necessary. At what point do I move on to the core 2 exercises? I haven't felt ready yet because I still have trouble doing exercises in the '90 zone', but I am hoping I will be ready soon. Also, if we decide to try for another baby at some point, is there a way to judge whether my abdominals are strong enough to handle that (and won't put extra strain on my back)? I struggled with major back pain during my last pregnancy and think it was due to my core being so weak. I think it would be wise to continue some ab work through pregnancy, but haven't checked out your prenatal videos yet. I figure I have some time before needing those. :o)

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    1. Way to go Chelsea! 1 finger is considered normal and ok to move onto the next progression. But if you are still having some trouble with the 90 zone, I would suggest giving it a few more weeks. You want to master those moves before moving to the next progression.

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  5. My youngest is 2 and I definitely have diastais Recti. My goal is really not to lose weight but to get back in shape and gain more energy. Any tips on which exercise series would be best for me? I am moderate exercise

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  6. Hey Lindsay! I am almost 9 mo PP with my 4th baby. My kids are all 6 and under so my body has been beat up! I am 26 years old and no matter what I try I cannot get the dang scale to budge. I own most of your newer dvds. I own your postnatal slimdown but was wanting to possibly try your Boot Camp 2 after trying it out on youtube. Which do you prefer out of those two.

    Thanks!

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    1. I know it can be frustrating to not see the scale budge, but be sure you take measurements before you start. There is progress there! I would suggest Postnatal Slimdown. It would be great for you and there is a beginner or advanced calendar you can follow.

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  7. Your videos are GREAT! I'm down from a 3 1/2 finger gap to 1 finger! You really know what you are talking about lady. That 90 zone is a stinker though. Whew! The one thing that's holding me from moving on, but I want to make sure I do this right so I 'll keep at'er 'til I get it. Thanks so much Lindsay.

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