Loving this plan. Working through it very slowly, but really really appreciate the accessibility of it being on UA-cam (I can't afford the access to many apps and such!) as well as the fact that it's a whole plan and not just one workout! Feels like I have goals to work towards rather than just picking different workouts each day. Thank you thank you!!
Thank you for the kind feedback; I’m glad you’re enjoying the program! That was my intention to make it free and easily accessible to moms, bc we have enough expenses/stress as it is! And we deserve quality postpartum workouts! ❤️
Love to read these comments!! I’m still on workout 1 just looking ahead at comments to see peoples progress and how long they’ve done it and I do have a question how long PP are you? I’m 5 years PP so I was curious. Thank you have a good day and good job on all the work
I am 30 months pp. When I started the program I was just under 24 months pp, probably around 20 or 21 months. I'm on workout number 7, going for 8 next month. My hanging pooch is gone... My stomach has shrinked drastically and getting defined. Best part about this program is realising how stronger your core gets as you progress through the workouts. All the best on your journey mama😊
@@khethokuhlekhanyile2336 thank you that helped a lot. My belly hangs buts not like loose skin if that makes sense my daughter is 5 years old I’m wrapping up video 1 and the big change I noticed was my jeans I didn’t have to lay down to zip them or button them so that’s a start but I want my flat belly now 😂 but I know it takes time
Lauren, the importance of maintaining these exercises came back to me. I was very slack on vacay and got back pain that lasted nearly two months. Since getting back into the programme the back pain has gone! It’s like working out with an old friend! Thank you!
That dead bug was the best! I enjoyed the burn and focusing on the control of my core. Loving this workout series! ❤ happy I’ve made it to workout #3! 🎉🎉
this one was so so good, i'm excited I was able to do it. I was nervous moving from workout 2! I love the move at the end, i definitely need to strengthen my lower back.
I started with your postpartum workout from about 2 years ago so I went through workouts 1 and 2 in a few days than weeks but I'm glad to have new excercises in this workout. I'm looking forward to doing these exercises this week. Thank you!
The double leg lift is so tough! But for some reason the last move is so easy for me. Thank you for making these videos. I am trying to heal a three finger diastasis recti gap from a single pregnancy and then a twin pregnancy! It’s a lot of work to heal. I spent about 3.5 weeks just on the second video.
Hi Amy! Glad you’re enjoying the program… it is a lot of work, but it sounds like you’ve been really consistent! 👏🏻 Have you done my Postpartum Ab Program? It’s another great diastasis recti/core dysfunction program that is a great follow-up to this one!🤍
Hi Lauren finished my second time w postpartum AB’s section. And I only doing one week of mommy pooch, w3 finished ✅ thank you for these amazing videos.
Hi Nancy! So glad you’re enjoying the series! After you’re finished, you can progress onto my Diastasis recti Repair Maintenance series to continue on your progress!❤
@@laurenfitterfitness thank you 🙏🏼 I’m really hoping that my DR is almost close 🤞🏼 I think I will do this series until I really see my pooch just fly way.
Workout #2 1 week Results Weight 72 kg ( lost 1.3 kg last week) Waist 32.5" Tummy 39" Hip 42.5" Waist hip and tummy measurements are same this week. I just lost a kilo not inches. Day 1 done I was reading comments and few ppl were suggested to do these excercises for only 4-5 days a week. Im doing it everyday like all 7 days. Should i take 2 days break too? Day 2 Rest day Day 3 done ( in prone airplane exercise one side is easier than the other) Day 4 done Was traveling so skipped for a week. Will be doing this all over again for a week. Measurements are same. Gained a kilo. 17 May 2024 Day 1 done 18 May day 2 skipped 19 May day 3 done
Hi Lauren, thank you so much for this series! It feel so nice to start moving again and to see results too! Is the glute workout you mentioned here also DR friendly?
Hi! Yes and no… these exercises will help heal and rebuild your core muscles and therefore help with loose skin, but exercise alone will not totally eliminate loose skin.
@@olurantimafolasire9282 I don’t know much about cosmetic procedures but I have heard lasers can be effective, done by a dermatologist or medical spa professional!
Can i do this everyday? I usually have a break day Sundays and Tuesdays but i have been doing this daily + some aerobic standing ab videos. I am never sore but now I am thinking maybe I am over doing it on my core.
Hi! I’d recommend doing deep core work 4-6 times per week. You do want to give a day or two to recover. I’d probably only do 10 minutes max per day so you don’t overdo it! Especially as the workouts get more intense and more challenging, you want less volume so the muscles can properly recover between workouts.
It may take longer than just this series, so I would also do my Postpartum Ab Program (on my playlist) to continue to process! You’ll see implement for sure, but sometimes it can take a few months and up to a year-it varies based on individual differences. However, as long as you gradually build up your core and introduce progressively more challenging exercises, you will not regress. That said, core dysfunction will likely come back in subsequent pregnancies. But doing deep core work regularly can help mitigate it during future pregnancies!❤
Love your workout! Is there max be an alternative for the last exercise that is a little bit more comfortable for women who breastfeed? It kinda hurts and anyway your not supposed to lie on your chest when breastfeeding 🙈
Hi! I understand that. I breastfed my girls but would try to feed before workouts to help with discomfort, and never push on my chest as to not put too much pressure on your breasts. But you can always modify with a cobra back extension so your chest never touches the floor and you’re still working the same muscles!❤❤
Hi! Overall strength training can help promote lean body mass abdominal build muscle for a leaver appearance. Check out my postpartum strength playlists for workouts like this! There is no way to “spot treat” fat loss in specific areas. Nutrition is the key to fat loss, even more than exercise.
Hi! Yes! I recommend both. I have postpartum cardio, HIIT, strength, etc. workouts on my playlists. I’m also launching a UA-cam program guide soon… be on the lookout in the next month! 🤍
I had my second baby through c-section 2 years ago. Still i have large mommy pouch. My weight is under control i am eating healthy still my waist measures 35 inches. Would you suggest me wherre to start ??
Hi! Glad you’re here! You can start with this plan or my Postpartum Ab Program. Both are similar and will help heal your core dysfunction. I suggest doing both!❤
Hi! Once you are cleared to exercise by your medical provider, I suggest first starting with my C-section recovery plan. Then you can incorporate this workout series! If you’re looking for a guided schedule, I just launched my UA-cam guides on my website! It’s 12 weeks and 72 workouts. laurenfitter.com/programs ❤
Do you recommend doing a warm up and cool down before and after doing this? Or if you were short on time one day would it be just as effective to just dive in, do the 11 video and carry on with your day? I like doing this at the end of my workouts every few days but when I’m really strapped for time, or a busy day flew by and it’s late at night, I was wondering if it’s still good to do just as is. Or if it should have a warm and cool down of some type.
Hi! No warm up or cooldown is needed; however, a big part of core function is mobility, so I recommend doing some stretching and foam rolling as a part of your fitness regimen! But it doesn’t have to be right after this workout, necessarily!
Hi, can u tell me please while i doing these exercises I feel compression in legs ,arms but not in abdomen. Is there something m doing wrong or anything else please guide me .
You’ll definitely feel your legs and arms working because they are involved in some of these exercises. If it’s bothersome, you can always decrease the time interval and do as many reps as you can until fatigue. You won’t always feel a “burn” in your abs-deep core work will not often yield a burning sensation. Make sure you are maintaining proper technique, that is key! Hope this helps!
I understand that! The bird dog exercise is a great alternative, but since that exercise is already in the video, I suggest doing T-spine rotations on your knees. Bring your knees under your hips and hands under shoulders. Lift one arm and bring your fingers to your temple. Then, rotate away and then toward the midline for thoracic spine rotation. Do 10 reps each side. You’ll get the same mobility without being on your belly!
How do I know my form is correct? I have been doing the exercises for a month now. I am concerned my belly is pooching and the diastasis is worsening? Would doing this with an abdominal binder be better?
Hi! I suggest using a mirror to ensure you are keeping your core engaged. I also have a “shorts” video on my channel detailing how to do this. I do not recommend using an abdominal binder during exercise bc it can cause core compensation!
A lot of times you’ll see coning/doming of the abdomen down the midline. Sometimes the low back leaves the floor if you are straining, or you could feel tension or pain in the lower back.
Hi! It varies from person to person, so make sure to have a conversation with your OB/midwife/provider about exercise and make sure you’re cleared! Then, you can start whenever you feel ready!
You can go back to workout 2, or if it’s just the dead bug alone that you feel is too difficult, you can modify… just do the legs and keep your arms down by your side; or, decrease the range of motion with the legs-instead of extended the legs straight, keep them bent and tap the toes.
I will try that. 10 weeks postpartum and trying to get my core back. Never worked out before so these visit make it easy for me. I hope I am not doing it wrong 🙃
@@elizabethhughes433 when in doubt, you can always modify or stop if something doesn’t feel right! I also have a Postpartum Ab Program that would be great for where you’re at-it will teach you to properly engage your core so you can heal and rebuild it! It would be a great addition to this program or when you finish this one!
I definitely feel my core getting stronger and feel it in my core but I also feel it in my lower back (in the new positions like 3 and 4) is this normal? Or is it a form issue?
Hi! Glad you’re noticing some benefits. It shouldn’t be painful, however; it could be a form issue or just overall core weakness-which manifests in back pain sometimes. Firstly, make sure your core is properly engaged: back is pressing toward the floor and belly button pulled in toward your spine. You can always decrease the time interval and do as many reps as you can until fatigue. Foam rolling and releasing tension in the your back will also help-I have a short foam rolling video on my playlists. Hope this helps!❤
This is it! I am always transparent about my workouts. These are the exercises I did 4-6 days per week. I had DR and a C-section “shelf/pooch” from 2 C-sections. Combined with good nutrition, I healed my core and reduced body fat in the midsection. Don’t be so quick to judge and be kind! You don’t have to watch if it’s not for you. ❤
Loving this plan. Working through it very slowly, but really really appreciate the accessibility of it being on UA-cam (I can't afford the access to many apps and such!) as well as the fact that it's a whole plan and not just one workout! Feels like I have goals to work towards rather than just picking different workouts each day. Thank you thank you!!
Thank you for the kind feedback; I’m glad you’re enjoying the program! That was my intention to make it free and easily accessible to moms, bc we have enough expenses/stress as it is! And we deserve quality postpartum workouts! ❤️
Completed workout 1 and 2. Did 3 to for weeks of each workout. My pooch is almost gone🙌. Thanks Lauren for these workouts.
Awesome! I love to hear that!❤❤
this is so encouraging to read. great to hear you dedicated 3 weeks per workout, it reminds me to take it slowly
Love to read these comments!! I’m still on workout 1 just looking ahead at comments to see peoples progress and how long they’ve done it and I do have a question how long PP are you? I’m 5 years PP so I was curious. Thank you have a good day and good job on all the work
I am 30 months pp. When I started the program I was just under 24 months pp, probably around 20 or 21 months. I'm on workout number 7, going for 8 next month. My hanging pooch is gone... My stomach has shrinked drastically and getting defined. Best part about this program is realising how stronger your core gets as you progress through the workouts. All the best on your journey mama😊
@@khethokuhlekhanyile2336 thank you that helped a lot. My belly hangs buts not like loose skin if that makes sense my daughter is 5 years old I’m wrapping up video 1 and the big change I noticed was my jeans I didn’t have to lay down to zip them or button them so that’s a start but I want my flat belly now 😂 but I know it takes time
Lauren, the importance of maintaining these exercises came back to me. I was very slack on vacay and got back pain that lasted nearly two months. Since getting back into the programme the back pain has gone! It’s like working out with an old friend! Thank you!
Oh I’m so glad your back pain has decreased! Consistency always helps!❤
I wish I had did a before and after through your series. Excited to do this one. Thank you so much.
Feel free to share your progress with me! Thank you for the feedback! You’ve got this! 💪🏻
Can't believe how much I like the dead bug exercise! It really burns you down.
Yes! It’s tough but so good for the deep core!!
That dead bug was the best! I enjoyed the burn and focusing on the control of my core. Loving this workout series! ❤ happy I’ve made it to workout #3! 🎉🎉
Awesome! 🎉 So glad you’re enjoying it.
I did #1 for a week then #2 and in those time frames I’ve seen a slight difference now today was my first time doing #3
Loving the workouts!
So glad you’re enjoying the workouts and seeing progress!❤
I'm really enjoying this series of workouts. Thank you for providing such a clear and steady progression for me to follow in my postpartum recovery! 😊
Hi Linda! That makes me so happy to hear! Congratulations to you!❤
this one was so so good, i'm excited I was able to do it. I was nervous moving from workout 2! I love the move at the end, i definitely need to strengthen my lower back.
Glad you enjoyed it! Take your time progressing, slow + consistent movement is key! ❤️
This one definitely challenged me for sure! I’m glad I’m on Workout #3 now!!
Awesome! So glad you’re enjoying it!
I started with your postpartum workout from about 2 years ago so I went through workouts 1 and 2 in a few days than weeks but I'm glad to have new excercises in this workout. I'm looking forward to doing these exercises this week. Thank you!
Hi Nicole! Glad you’re here and enjoying the workouts. Thank you for supporting my channel!🤍
I can feel my core getting stronger. Thank you 😊. 6 months post partum. Really looking forward to completing this programme.
So glad you’re enjoying it!❤
I have tried other youtubers exercise regime. But this one is working the best on my body❤❤ thankqqq
So glad to hear that! Thank you!🤍
The double leg lift is so tough! But for some reason the last move is so easy for me. Thank you for making these videos. I am trying to heal a three finger diastasis recti gap from a single pregnancy and then a twin pregnancy! It’s a lot of work to heal.
I spent about 3.5 weeks just on the second video.
Hi Amy! Glad you’re enjoying the program… it is a lot of work, but it sounds like you’ve been really consistent! 👏🏻
Have you done my Postpartum Ab Program? It’s another great diastasis recti/core dysfunction program that is a great follow-up to this one!🤍
I will check it out, thank you!!
Such great workouts! I feel so happy and confident!
I love to hear that!❤
I’m so thankful for these videos.
Glad you are enjoying them! 🤍
Day1:Done
Day2 Done
Day3 Done
🎉
Hi Lauren finished my second time w postpartum AB’s section. And I only doing one week of mommy pooch, w3 finished ✅ thank you for these amazing videos.
Hi Nancy! So glad you’re enjoying the series! After you’re finished, you can progress onto my Diastasis recti Repair Maintenance series to continue on your progress!❤
@@laurenfitterfitness thank you 🙏🏼 I’m really hoping that my DR is almost close 🤞🏼 I think I will do this series until I really see my pooch just fly way.
Workout #2 1 week Results
Weight 72 kg ( lost 1.3 kg last week)
Waist 32.5"
Tummy 39"
Hip 42.5"
Waist hip and tummy measurements are same this week. I just lost a kilo not inches.
Day 1 done
I was reading comments and few ppl were suggested to do these excercises for only 4-5 days a week. Im doing it everyday like all 7 days. Should i take 2 days break too?
Day 2 Rest day
Day 3 done ( in prone airplane exercise one side is easier than the other)
Day 4 done
Was traveling so skipped for a week. Will be doing this all over again for a week. Measurements are same. Gained a kilo.
17 May 2024 Day 1 done
18 May day 2 skipped
19 May day 3 done
That’s great progress! I’d say 4-5 times per week is sufficient. You want to give your muscles at least 1 day, if not 2, to recover. ❤
Appreciate these! The last move is tough to coordinate! I was flopping like a 🐠.
Thank you! Lol, it’s a tough one! 😅
Hi Lauren,
thank you so much for this series! It feel so nice to start moving again and to see results too! Is the glute workout you mentioned here also DR friendly?
Hi! So glad you’ve enjoyed it! Yes, you’ll find all my workouts organized on my channel playlists!
Loving this thank you 11:00
❤❤
How many times per week should I do this workout?
Hi! I suggest 3-4 times per week. You can also combine with any of my other postpartum Ab/core workouts!❤
Thank you, Lauren, for these workouts. I see the progress. Do these workouts also firm up the loose skin?
Hi! Yes and no… these exercises will help heal and rebuild your core muscles and therefore help with loose skin, but exercise alone will not totally eliminate loose skin.
@Lauren Fitter thank you for your response. What else can help please, outside of surgery
@@olurantimafolasire9282 I don’t know much about cosmetic procedures but I have heard lasers can be effective, done by a dermatologist or medical spa professional!
@@laurenfitterfitness Thank you so much
Can i do this everyday? I usually have a break day Sundays and Tuesdays but i have been doing this daily + some aerobic standing ab videos. I am never sore but now I am thinking maybe I am over doing it on my core.
Hi! I’d recommend doing deep core work 4-6 times per week. You do want to give a day or two to recover. I’d probably only do 10 minutes max per day so you don’t overdo it! Especially as the workouts get more intense and more challenging, you want less volume so the muscles can properly recover between workouts.
If I complete the series and heal my core dysfunction, will it stay pulled in or will I need to come back to the exercises one day?
It may take longer than just this series, so I would also do my Postpartum Ab Program (on my playlist) to continue to process! You’ll see implement for sure, but sometimes it can take a few months and up to a year-it varies based on individual differences. However, as long as you gradually build up your core and introduce progressively more challenging exercises, you will not regress. That said, core dysfunction will likely come back in subsequent pregnancies. But doing deep core work regularly can help mitigate it during future pregnancies!❤
Love your workout! Is there max be an alternative for the last exercise that is a little bit more comfortable for women who breastfeed? It kinda hurts and anyway your not supposed to lie on your chest when breastfeeding 🙈
Hi! I understand that. I breastfed my girls but would try to feed before workouts to help with discomfort, and never push on my chest as to not put too much pressure on your breasts. But you can always modify with a cobra back extension so your chest never touches the floor and you’re still working the same muscles!❤❤
@@laurenfitterfitness Perfect, thank you! Will try that tomorrow! :-)
Can you pls do vedio on reducing thigh fat and arm fat exercises pls
Hi! Overall strength training can help promote lean body mass abdominal build muscle for a leaver appearance. Check out my postpartum strength playlists for workouts like this! There is no way to “spot treat” fat loss in specific areas. Nutrition is the key to fat loss, even more than exercise.
Are these all safe for diastasis recti
Yes! All the workouts are not only safe but also designed to heal DR!
Hi Lauren, I was wondering if I should be doing anything on top of these programs like cardio or strength training?
Hi! Yes! I recommend both. I have postpartum cardio, HIIT, strength, etc. workouts on my playlists. I’m also launching a UA-cam program guide soon… be on the lookout in the next month! 🤍
I had my second baby through c-section 2 years ago. Still i have large mommy pouch. My weight is under control i am eating healthy still my waist measures 35 inches. Would you suggest me wherre to start ??
Hi! Glad you’re here! You can start with this plan or my Postpartum Ab Program. Both are similar and will help heal your core dysfunction. I suggest doing both!❤
Thank you so much for quick response
Will these help with pelvic dysfunction symptoms such as leaking or is it more for just abs
Yes! It will help with strengthening your deep core and pelvic floor ❤
Hi, after how many months of surgery can we start this?
Hi! Once you are cleared to exercise by your medical provider, I suggest first starting with my C-section recovery plan. Then you can incorporate this workout series!
If you’re looking for a guided schedule, I just launched my UA-cam guides on my website! It’s 12 weeks and 72 workouts. laurenfitter.com/programs ❤
Do you recommend doing a warm up and cool down before and after doing this? Or if you were short on time one day would it be just as effective to just dive in, do the 11 video and carry on with your day?
I like doing this at the end of my workouts every few days but when I’m really strapped for time, or a busy day flew by and it’s late at night, I was wondering if it’s still good to do just as is. Or if it should have a warm and cool down of some type.
Hi! No warm up or cooldown is needed; however, a big part of core function is mobility, so I recommend doing some stretching and foam rolling as a part of your fitness regimen! But it doesn’t have to be right after this workout, necessarily!
@@laurenfitterfitness thank you! :)
Is there a special technique for doing the stretching and foam rolling? Thanks and loving the videos!
@@seghdrtyj9662 Hi! I have a 7 minute foam rolling video on my playlists. It’s in the stretch workouts.
Hi, can u tell me please while i doing these exercises I feel compression in legs ,arms but not in abdomen. Is there something m doing wrong or anything else please guide me .
You’ll definitely feel your legs and arms working because they are involved in some of these exercises. If it’s bothersome, you can always decrease the time interval and do as many reps as you can until fatigue. You won’t always feel a “burn” in your abs-deep core work will not often yield a burning sensation. Make sure you are maintaining proper technique, that is key! Hope this helps!
Do you have an alternative move we could use for the last one? I’m 12 weeks PP but it’s sore laying on my c section scar! Thank you x
I understand that! The bird dog exercise is a great alternative, but since that exercise is already in the video, I suggest doing T-spine rotations on your knees. Bring your knees under your hips and hands under shoulders. Lift one arm and bring your fingers to your temple. Then, rotate away and then toward the midline for thoracic spine rotation. Do 10 reps each side. You’ll get the same mobility without being on your belly!
Thank you so much I really appreciate this! I am so grateful for this workout series 😊
How do I know my form is correct? I have been doing the exercises for a month now. I am concerned my belly is pooching and the diastasis is worsening? Would doing this with an abdominal binder be better?
Hi! I suggest using a mirror to ensure you are keeping your core engaged. I also have a “shorts” video on my channel detailing how to do this. I do not recommend using an abdominal binder during exercise bc it can cause core compensation!
@@laurenfitterfitnesswhat is core compensation?
A lot of times you’ll see coning/doming of the abdomen down the midline. Sometimes the low back leaves the floor if you are straining, or you could feel tension or pain in the lower back.
Hello dear , should i repeat it 3 times or only one ? Thank u
Just once a day! 3 times per week along with a few other of my postpartum workouts. Check out my playlists!🤍
When you say do this for a week how many times a week?
3-4 times!
How long after giving birth should one start these core exercises?
Hi! It varies from person to person, so make sure to have a conversation with your OB/midwife/provider about exercise and make sure you’re cleared! Then, you can start whenever you feel ready!
The dead bug one is so hard, should I go back to workout 2?
You can go back to workout 2, or if it’s just the dead bug alone that you feel is too difficult, you can modify… just do the legs and keep your arms down by your side; or, decrease the range of motion with the legs-instead of extended the legs straight, keep them bent and tap the toes.
I will try that. 10 weeks postpartum and trying to get my core back. Never worked out before so these visit make it easy for me. I hope I am not doing it wrong 🙃
@@elizabethhughes433 when in doubt, you can always modify or stop if something doesn’t feel right! I also have a Postpartum Ab Program that would be great for where you’re at-it will teach you to properly engage your core so you can heal and rebuild it! It would be a great addition to this program or when you finish this one!
@lauren fitter I am going slow and making sure my stomach isn’t conning. I just couldn’t keep my back on the floor for the dead bug
Do you do each workout once before moving on to the next?
i think you do each for at least a week. Lauren says at in the beginning of the video :)
Always check the description for instructions! ❤️ You’ll do each workout at least 3 times over the span of 1-2 weeks before advancing!
So do I suck in my tummy or do I clench it?
Hi! Check out my “short” video on how to properly engage your core; that should help!❤️
I definitely feel my core getting stronger and feel it in my core but I also feel it in my lower back (in the new positions like 3 and 4) is this normal? Or is it a form issue?
Hi! Glad you’re noticing some benefits. It shouldn’t be painful, however; it could be a form issue or just overall core weakness-which manifests in back pain sometimes.
Firstly, make sure your core is properly engaged: back is pressing toward the floor and belly button pulled in toward your spine. You can always decrease the time interval and do as many reps as you can until fatigue. Foam rolling and releasing tension in the your back will also help-I have a short foam rolling video on my playlists. Hope this helps!❤
Laziest workout routine ever show us what you actually used 😂or you never really had a pouch
This is it! I am always transparent about my workouts. These are the exercises I did 4-6 days per week. I had DR and a C-section “shelf/pooch” from 2 C-sections. Combined with good nutrition, I healed my core and reduced body fat in the midsection. Don’t be so quick to judge and be kind! You don’t have to watch if it’s not for you. ❤