If you’re newly postpartum and looking to start working on your core again, give this workout a try! Of course, first and foremost you should be resting, recovering, and working on your breathing and alignment.

Heel slides x10 each side

Glute Bridge x20

Toe taps x10 each side

Bird dog x10 each side

Repeat 1-3x

Some tips:

For the heel slides and toe taps: back should be flat on the ground.  Exhale with slide/tap.  If you find yourself arching your back, slow down or modify.  You may need to regress the toe taps to keeping both feet on floor and “marching” your feet instead.

For the glute bridge: back should remain neutral, not arched.  Exhale with lift.  You should feel this in your glutes, not your back.

Bird dog: exhale as you extend arm and opposite leg.  Your backs and hips should remain neutral and not arch or rock.

This workout should be slow and controlled! This isn’t a sweat fest, you shouldn’t feel the burn.  I want you to focus on core and glute engagement.

Questions? Concerns? Let me know!

Janelle

Fitness