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Postpartum Core Strengthening Workout for Abs and Glutes in 11 Minutes
Lauren Fitter•Processed: Mar 03, 2026
11-minute workout video. Core, Low Impact, Floor Exercise. targeting Core, Abs, Glutes. low intensity. helps with Muscle Strength, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:This workout focuses on core strengthening exercises suitable for postpartum recovery, emphasizing proper technique and core engagement to reduce the mommy pooch.
🏃 Guide
This workout is designed for postpartum individuals seeking to heal core dysfunction and strengthen their abs. It addresses the common issue of the 'mommy pooch' by focusing on core stability and strength.
Benefits
Improved core strength
Enhanced abdominal tone
Step-by-Step Guide
1
Supine March
Lie on your back with hands under lower back. Alternate lifting legs while pressing lower back into hands. You should feel your core engaging.
2
Glute Bridge
Lift hips while squeezing glutes, then lower. Ensure core is engaged to avoid overextending the back.
3
Bird Dog
Extend opposite arm and leg while maintaining core stability. Focus on balance and control.
4
Side Plank
Hold position with elbow under shoulder, engaging core. Ensure proper alignment and avoid sagging hips.
Safety Notes
Consult a physician before starting this workout, especially if recovering from surgery or experiencing severe discomfort.
Duration: 11m 9s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Normal PeopleObesity
Therapeutic Goals
Muscle StrengthRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Yoga Mat
Primary Focus
💪 Core💪 Abs💪 Glutes
Category
CoreLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#11 min#medium length#Core#Low Impact#Floor Exercise#beginner#Yoga Mat#Abs#Glutes#low