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Belly & Booty Exercises for Postpartum, 6-12 weeks – Safe for ALL Mamas❣️

Instructor: Jenae Vierhus
Level: All Levels, Postpartum Friendly, Prenatal Friendly

Focus : 

These exercises for postpartum will target your glutes and your pelvic floor. Jenae will be leading you through movements that have helped her recently recover after giving birth. For this next 6 week period, you should continue working on reengaging and strengthening your core muscles. But, as long as you are cleared by your doctor, you can also progress to more weight-lifting focused workouts. This is a sample workout to ease you back into doing some of the main movements you likely were doing before baby and will be able to do again soon. And even if you are new to training, these exercises are perfectly gentle and safe for everyone, so not to worry! Today’s postpartum workout routine is also safe for those who have DIASTASIS RECTI. Reactivating your glutes will help you to reactive the pelvic floor which is your KEY to healing and closing up that center separation. Make sure you KEEP YOUR HEAD DOWN when doing any forward fold ab work. Also, remember to go at your own pace and listen to your body!

If you have not yet tried our 0-6 week postpartum workout class we recommend you check it out, even if you are past those first 6 weeks. We include a lot of gentle breath work that is essential to your healing and re-strengthening your entire abdominal wall. This will have a profond impact on your recovery, plus more oxygen means boosted mood and energy and what new momma doesn’t want that right?! 🤱🏼🙋🏻‍♀️


This class is also prenatal friendly. You may modify or skip 1-2 exercises (such as lying on your belly) but the bulk of this postpartum workout routine will be beneficial to you as well. And think, if these are the moves that will help you recover, these are also the moves that will support you now in carrying baby and foster a quicker and easier recovery afterwards.

❇️ Always check with your doctor before starting any exercise program. Make sure you are cleared to work out before beginning.❇️

Before beginning this or any exercise program, remember these things:

  • Start small and slow. Remember, you just pushed a 6-10lb baby out of you.
  • Monitor your bleeding or just wait for it to stop altogether.
  • Know whether or not you have diastasis recti and if so, focus on repairing it above all else. Avoid forward flexion exercises and all planks. If you would like help with this, please reach out to us as we can work with you one on one (1:1) to help close that gap.
  • Let your c-section incision heal (if you had one).
  • Be aware of unstable joints as the prenatal hormone Relaxin is still in your system up until 8 weeks postpartum.
  • Drink a lot of water, especially if you are breast feeding!
  • Make sure to rest.
  • STOP if you feel ANY pain and, when in doubt, call your OB/GYN.
Equipment Needed : 

Mat and a long resistance band or bungee type band with handles. Also, these exercises can be done with just body weight. So, chose according to what your body needs today.

The Course of this Class :

Below are your exercises for this postpartum workout routine. You’ll be working in a classic circuit, 8 exercises in total, 3 rounds all the way through.

If you are prenatal, here are your modifications: for your supermans you will perform the same exercise kneeling instead of lying on your belly. For your core braces you will also kneel and simply practice “hugging” baby by drawing your low abdominal wall up and backwards towards your spine.

If you have diastasis recti, here are your modifications: for your core braces, please keep your head down and make sure to pull your abdominal wall in and backwards, do not push up and out.

This routine is something that you can repeat as often as you like. It is gentle and mindful, intelligent movement patterns for your whole body. Come back often until you feel strong and ready for more challenge.

Banded squats x 10-15

Fire hydrants x 15/each leg

Glute kick backs x 10/each leg

Core braces with knees up x 10 sec x 2

Banded RDLs (Romanian deadlift) x 20

Supermans x 30 sec

Reverse lunges x 10/each leg

From the floor push ups x 10

Let us know below in comments how you liked class and how it has helped you. 👇🏼

Class Level : 

Postpartum or Prenatal. Any fitness level otherwise.

Goals : 

Strengthen glutes, pelvic floor, core, entire posterior chain, and upper body. Begin to strengthen and rebuild these areas. Postpartum recovery and support.

Check out our other Prenatal and Postpartum classes :


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