10 Minute Postpartum Abs: Heal, Strengthen and Sculpt Program: Phase 4, workout #1 (Weeks 10-12)

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10 Minute Postpartum Abs: Heal, Strengthen and Sculpt Program: Phase 4, workout #1 (Weeks 10-12)

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Күн бұрын

Today's workout is Phase 4, workout #1 of my 12 week Postpartum Ab Program to heal, strengthen and sculpt your abs after baby!
If you've completed Phases 1-3 of the program (weeks 1-9), then you're ready to move to Phase 4 (weeks 10-12). Phase 4 is the final phase of the program and is therefore the most advanced, with a focus on ab sculpting.
This workout is safe for newly postpartum mamas (who are cleared by their doctor to exercise) as well as anyone who considers themselves a “beginner.”
This workout is one of two workouts in Phase 4 of the program. That way, you have two different workouts to do each week for 3 weeks. Both are beginner-friendly and can each be done 2-3 times per week for best results.
My Postpartum Ab Program is 4 phases, 8 workouts and 12 weeks long. The phases/workouts progress with you, so you can train smart and see results.
Workout Breakdown: 50 seconds of work, 10 seconds of rest
Supine marching
reverse marching
double bent leg lift
Single straight leg drops
Double straight leg drops
Single leg bridge hold (right)
Single leg bridge hold (left)
Side plank crunch (right)
Side plank crunch (left)
Prone airplane
Equipment needed: mat or soft surface
Mat I use: amzn.to/2OOZYPa
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D I S C L A I M E R
Please consult your physician before beginning any exercise regimen. This is my personal workout routine and may not be appropriate for you. By participating in this workout video, you agree to do so at your own risk.
Thanks for working out with me!
Lauren ✨

Пікірлер: 43

@lothcatskilledthesith6903 2 жыл бұрын

I’m seven years postpartum and my (ex) trainer only recently noticed I have diastasis recti. This program has helped more than anything he put me though. It’s never too late.

@laurenfitterfitness 2 жыл бұрын

Hi! Absolutely. It’s never too late to start! I Hope this program helps you! ❤️

@xandrallyna 2 жыл бұрын

I’ve done a few different programs for DR, this is hands down the best! First time I’ve seen results. Thank you!

@laurenfitterfitness 2 жыл бұрын

I am so happy to hear that you’re seeing results! Thank you for supporting my channel and for the minds feedback. I am going to start filming another program for mamas soon, so stay tuned! ❤️

@FaithNFamily300 Жыл бұрын

First time I’ve seen results. Thank you!

@laurenfitterfitness Жыл бұрын

Thank you! I’m so happy to hear that. I am working on new postpartum content that will be on my channel soon! ❤️

@kellycram4389 Жыл бұрын

I’m loving this program! My 4 year old daughter, and future personal trainer, called me out for doing the double leg drop with a slight bend in my knees. She said I needed straight legs, like you! 😂

@laurenfitterfitness Жыл бұрын

Thank you so much, Kelly! Lol! She’s intense! 😆A little bend in your knees doesn’t hurt. 😉

@rawiniatipene Жыл бұрын

Wowzers intense but I feel good!

@laurenfitterfitness Жыл бұрын

Yes, phase 4 gets pretty tough! You’ve got this!

@ldoyle2661 Жыл бұрын

My youngest child is almost 16 years old. Her name is Lauren, by the way. =) It is definitely never too late to strengthen the core after years of ignoring it. I love the progression of this program, how short each session is, and how much strength I have gained in my core. I just started phase 4, and each phase has always been just the right amount of increase in intensity. What do you recommend for a long-term maintenance routine? I might continue phase 4 for more than 3 weeks, but maybe there are other workouts to move to as sculpting work rather than repair. Thank you so much for creating this great program!

@serpilb.o.7446 2 жыл бұрын

Love your videos! Can I also do these exercises if I still have diastasis?

@laurenfitterfitness 2 жыл бұрын

Yes, these videos are specifically for healing your core after baby, including repairing diastasis recti. Make sure you start with phase 1 and work your way through to phase 4, spending 3 weeks or so in each until you’ve mastered the exercises.

@alikasharma5069 2 жыл бұрын

Mam,,we have to spent 3 weeks for each phase separately or we can do exercises for some specific days of a week?

@nancyg78 Жыл бұрын

Wow Lauren 🎉 I’m on P4 W1.. I still feel that I need more work. Even though I could do the whole 50 seconds, I still feel I haven’t close my DR.

@laurenfitterfitness Жыл бұрын

Awesome! You may not have fully closed your gap; it often takes longer than 12 weeks. But I’m sure you’ve made great progress! My suggestion is to keep going and after this, try my “Lose Your Mommy Pooch” plan to continue to heal your DR. But sometimes more individualized support is necessary; in that case, I’d highly suggests working with a pelvic floor PT who can work witH you in person and assess your DR.

@nancyg78 Жыл бұрын

@@laurenfitterfitness I see that my Pooch really needs help. I do see my upper abs are more flatter than before. I will finish this then I will do the mommy pooch and see. Thank you 😊

@sarahnormann6868 Жыл бұрын

Hi Lauren! So excited to have found your program. I have been trying to train to get rid of my DR, fixing posture, avoiding wrong moves etc. but haven't found anything that works! My tummy still falls into my belly button and my lower abs are domed and hard as rock :( my question is where should I start on this program? I am 14 months post-partum from baby number 2, should I still start at the beginning or somewhere in the middle? Thanks x

@laurenfitterfitness Жыл бұрын

Hi Sarah! Thanks for reaching out. I know how frustrating it can be to work hard and not see results, I am right there with you still recurring from my second C-section! My best advice is to be patient and consistent. I would suggest starting this program from the beginning so you build a strong foundation. I suggest spending 3 weeks in each phase, for a total of 12 weeks. Although phase 1 might be easier for you, I think it will be beneficial for you to start there bc the phases build on each other!

@sarahnormann6868 Жыл бұрын

@@laurenfitterfitness Thank you so much for the encouragement, Lauren! I'll start from the beginning then :) congratulations on baby number two, I hope you are recovering well!

@LaGoKenyane Жыл бұрын

Hi Lauren, I have been doing your workouts I’m on phase 3 work out 2 and I noticed my gap has gone from 3 fingers to two but I still look pregnant. Am I doing something wrong? Should these exercises help reduce my pooch? I’m excited but also not excited

@laurenfitterfitness Жыл бұрын

Hi! Congrats on your progress-that is awesome! You aren’t doing anything wrong; it takes time to heal and for many, it takes longer than 12 weeks to achieve the “look” you want. It took me several months after my first baby; I also held onto a few extra pounds bc of breastfeeding. When she weaned at 14 months is when I really felt like I reached my desired results. All that to say, be patient and stay the course! It is a gradual process and in order to rebuild your core properly, it will takes time! Hope this encourages you! I’m working on new postpartum core workouts now (I’m 7 months postpartum myself) and they will be up on my channel soon, so you have some variety for after you finish this program!

@LaGoKenyane Жыл бұрын

Thank you Lauren. I will definitely recommend other ladies to work out with you. It’s like having a one on one class. I know I’ll reach my goal, I just need to keep being patient and continue to work. 🙏🙏

@laurenfitterfitness Жыл бұрын

@@LaGoKenyane thank you!!

@suraksharai6156 2 жыл бұрын

I had my baby on 1st April 22, so can i do this excercise now, will it be effective.

@laurenfitterfitness 2 жыл бұрын

Congratulations! My daughter was also born in April. This will definitely help heal your core!

@suraksharai6156 2 жыл бұрын

@@laurenfitterfitness Thankyou.. and Congratulations to you too… Godbless

@rachaelstengard4915 Жыл бұрын

Is the very last exercise safe for anterior pelvic tilt?

@laurenfitterfitness Жыл бұрын

The probe airplane? Yes, all exercises are DR safe, but make sure you’ve done phases 1-3 before moving onto this one!

@rachaelstengard4915 Жыл бұрын

@@laurenfitterfitness I messed up. I meant is it safe for anterior pelvic tilt?? Lol. My brain's in a fog lol

@laurenfitterfitness Жыл бұрын

@@rachaelstengard4915 lol, no problem! Yes, these exercises are safe and will help with that, since it’s another symptom of core dysfunction, and this program is designed to strengthen your deep core and pelvic floor muscles that lead to compensations like anterior pelvic tilt!

@rachaelstengard4915 Жыл бұрын

@@laurenfitterfitness thank you so much. Anytime I see an exercise that makes my body go in backwards motion I have to check. Lol. Ive had ALOT of posture corrections to make. I had 3 c sections, then got fat and didn't exercise. Now, im skinny again, but have all of these problems. Another thing this program helped with was my posture. I slouched my whole life. These exercises force me to push my shoulders against the mat. Now I stand w my shoulders back, the way they're supposed to be lol. Thanx again!

@laurenfitterfitness Жыл бұрын

@@rachaelstengard4915 I’m so happy to hear that you’ve seen results! Congrats to you on your hard work… especially after 3 C sections; it doesn’t come easy! ❤️

@alikasharma5069 Жыл бұрын

Mam I reached to the phase 4 of this program...but due to some reasons I missed it....I did phase 4 workout one for a few days...now what should I do??. Should I start phase 4 again or should I restart the program from beginning??

@laurenfitterfitness Жыл бұрын

It’s okay to jump back into phase 4; but if you feel like it’s too intense, just go back to phase 3 until you feel ready to move on! I don’t think you need to restart from the beginning!

@alikasharma5069 Жыл бұрын

@@laurenfitterfitness Mam also I want to share one more thing...I have lost weight postpartum even I neither workout so hard nor I quit or reduce meals...What should I do so that I can focus just on flattening my belly and not affect rest of my physique..??

@laurenfitterfitness Жыл бұрын

@@alikasharma5069 make sure you’re eating enough calories! And strength training is best; you’ll build lean muscle which will tone but not cause weight loss. Keep doing the core workouts; they’re low intensity and are not for weight loss. Avoid high intensity and lengthy cardio workouts. Hope this helps!

@alikasharma5069 Жыл бұрын

@@laurenfitterfitness Mam can you suggest some workouts of yours that would help me... please

@laurenfitterfitness Жыл бұрын

@@alikasharma5069 Look under my Playlists and you’ll see all my postpartum and regular strength workouts! Also any core and glute workouts under my playlists would be good for you!