Lose Your Mommy Pooch Plan - Workout #2 - heal core dysfunction, strengthen + shape abs postpartum
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- Опубліковано 25 сер 2024
- What causes the dreaded "mommy pooch?" Core dysfunction. In this workout plan we’ll heal, strengthen and shape your abs so you can lose your mommy pooch!
This is workout #2 of 10 workouts in this plan. Make sure you follow the workouts in order, as they build on each other. For best results, do each workout for at least 3 times (over the span of 1-2 weeks) before advancing to the next workout in this plan.
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 ✨
I have been doing your workouts for about 3 months now (5 years postpartum) and jumped into these plan vids for the last 2 weeks. I cannot believe how much stronger my core has become. Workout 1 and 2 would have been so difficult for me 3 months ago. Now I get through them without needing extra breaks or to slow down. Very much appreciate you and the work you're doing.
Way to go on being consistent!! Congrats on your progress; keep up the good work! And thank you for the kind feedback. ❤️
I had my 5th daughter 5 and a half years ago and I thought I'd never be able to fix the ab separation without paying a fortune! But after doing Lauren's workouts I'm getting better everyday 💪
hello, I am 23 years post partum < yeahhh and have to say love these workouts I just started #2 and its wonderful to feet at 51yrs I can feel strong and follow. thanks so much ...
I’m so happy to hear that!! It’s never too late to heal your core and get strong… you’re doing amazing!! ❤️❤️
Yes. I am 40 with 3 older children and am finding that it’s still very possible to achieve the confidence I’ve always wanted. It takes work and consistency but it is possible!!! Good job!!! ❤️
I’m 2 years post partum and this is exactly what I need. Thanks so much for this series!
I’m so happy to hear that you’re enjoying the plan and seeing results! More workouts to come! ❤️
I had asked my doctor for advice to heal my DR and she said to look on UA-cam so here I am!
Glad you’re here! ❤️
Same !! Lol
Before getting pregnant and I never a skinny girl, but I had a somewhat flat belly. But I had a 10lbs baby, and 7months postpartum, and I still feel that my insides are out of order. I have diastasis recti, I have a big pooch and loose skin (more at the left side).
But I committed to do something, and I'm now on day 5 of your exercises ❤️❤️❤️ I feel less bloated!
Hi! Glad you’re here! It takes time and consistency, but be gracious with yourself and your body, and you’ll get there. ❤
I love so much about this - they’re short enough that I can find the time, and I’m feeling stronger! Thank you for creating a series!
I’m so glad you’re enjoying the series! 🤍
Thank you so much! I am 13 months postpartum and do not have DR, but these are already helping me build strength in my core SO much. These are the best workout videos I've ever followed because you explain so well how to focus on tightening your core while doing the exercises and that makes a HUGE difference. Thank you again!
Hi, Courtney! I’m so happy to hear about your progress! Thank you for the kind feedback as well!🤍
Week 2 day 1 of this workout. I've done the first one last week and I thought it was a bit simple for me but here i am struggled a bit through this one. But I feel great at the end of it. Thankyou for this series. I plan on doing all 10 and hopefully commenting on each video as I go. Loving it so far.. My core already feels strengthened.
Glad you enjoyed the workouts so far! Keep up the good work!🤍
I had my last baby in 2011 but I was on peritoneal dialysis for a year in 2016. The nurses said my stomach would never look the same after and it did cause a pretty big ab separation. I’ve never worked to help it until now. These work outs are so difficult so I applaud those postpartum moms who can make it through. I’ve been doing your work outs since November and I’ve noticed a difference. I actually understand how to engage my core now and the gap has even closed a little!
Hi Hilary! You’ve been through a lot! Kudos to you for striving to heal your core after all that! I’m so glad you’ve seen progress; keep up the good work!! ❤️
When I was looking for a workout to flatten my belly, I stumbled upon your Workout #1. I didn't know about diastasis recti until I watched Loose Your Mommy Pooch #1. I have tried several workouts to flatten my belly but they didn't seem to work because I didn't know that I have to heal my abs first.
I was impatient at first because I felt like Workout #1 was easy, so I was tempted to add more mommy pooch workouts in addition to your workout plan. However, as I kept on playing Workout #1, I realized that you are right: the focus of the workout is healing and and will eventually flattten my belly as I get healed. I also realized that I will only worsen my diastesis recti if will put more stress on my abdomen by adding more difficult exercise.
So, on my 3rd day of following Workout #1, I gave my 100% focus to do the exercise right, and I stopped doing another mommy pooch workout to avoid giving stress to my abs.
I finished workout #1 for 7 days, I rested for 2 days. Then I started this Workout #2, and I am on my 3rd day.
Since I decided to follow your workout only, I lost 1 inch on the 1st week.
Now, I am on my 3rd day in Workout #2, I checked the gap and I was surprised that it was reduced from 4 fingers to 3 fingers. My belly is also softer, and I lost another 1 inch. So from 4 fingers on Day 1 to 3 fingers on Day 12. My waist was 33.5 on Day 1 to 31 inches on Day 12.
Thank you so much for this amazing mommy pooch workout plan!
BTW, can I do this twice a day or 1 day is recommended?
Wow, that is amazing progress!! Thank you for sharing with me. Good on you for scaling back and trusting the process… it takes time but will be so worth it!🤍
Sorry, I just noticed your question! I’d suggest once a day! Only bc you don’t really need more than that to get the benefits and it’s easier to commit to/stick with. 🫶🏻
Thanks Lauren! I don't regret following your workout strictly. And yes, just trust the process and the results will surprise you. 😊😉
@@user-fl3fn8rs8rhey! What were your end results did you get to finish the videos?
Another great postpartum core work out! I’m 4 years postpartum and these work outs have still made a huge difference in my core strength and function.
Thank you
Glad to hear it! Thank you and keep up the good work ❤️
Loving these! Almost 4 years post partum, 3x C-section. I have a reasonably strong core and good baseline of exercise and nutrition, so these are so perfect and targeted for complimenting my regular routine! I've shared your videos with other mom friends looking to help their postpartum bellies without surgery.❤
Thank you so much! I’m so glad these workouts have benefitted you… 3 C sections, wow! And thank you for sharing! 💗💗
Your joke during the cat cow pose is my motivation to continue this lose my mommy pouch journey. I love it 😂.
Haha, sometimes I get a little loopy filming by myself!
your workouts have been game changers when it comes to my core!! Thank you so much! I did workout 1 for about 3 weeks and now I'm over 2 weeks on workout 2 and I'm hooked. It feels so good to be finding and strengthening my connection to my core and pelvic floor. Thank you Lauren!
Hi Jennifer! I’m so happy to hear that you’re feeling strong and achieving core and pelvic floor health! Thank you for the kind feedback!❤
I did workout 1 for 2.5 weeks and already i was able to comfortably wear a pair of jeans that i previously could barely button. It's a slight change but soo encouraging to keep going! I'm happy to be here at workout 2 & continue through the series. The later workouts look so intimidating right now, but it motivates me all the more. Happy New Year :)
That’s a great feeling and a sign of progress for sure! The slow and sustainable changes add up… keep up the good work! ❤❤
back again to say that i can already tolerate the knees up in the first part of the workout which was too hard for me just last week. I cannot recommend your channel enough. Hoping your subscriber base continues to grow!!
@@jtran2931 glad to hear it! 🤍
Did you do them every day?
@@courtneyvazquez7898 I would do at least 3x per week, up to 6 times! Give yourself one day of rest!❤
Great series. Seeing results! Slow progress for me but plugging away at it.
Thank you! That’s the way to results; keep it up!
Almost 3 yr pp and I love this series!!! Thank you so much for your help
I’m so glad!!❤❤
BeSt Diastasis Recti workouts EveRRRRR! Lauren! Girrrrrrrrllllllllllll!
There is nothing even cLose out there. Not even cLoSe!
Thank you so much! Bless you🤍🤍🤍
You da bess!
Thank you so much; you are too kind! I’m so glad it’s been helpful to you. 🤍
Moved to workout #2 after completing the previous one for a week.
I lost 2kg and half inch from my waist and hip with workout #1
Current weight 73.3
Waist 32.5
Tummy 39
Hip 42.5
Day 1 done ( the side plank is hard. I had to take breaks. Also while holding the position I forgot to engage the core. Will have to really make a progress in this excercise)
Day 2 Rest day
Day 3 done
Day 4 done
Day 5 done
Day 6 done
Day 7 done
Will update on weight and measurements tomorrow morning with empty tummy
Day 8 done
Did today too because I took a day off on day 2
One week Results
Weight 72 kg ( lost 1.3 kg this week)
Waist hip and tummy measurements are same this week. I just lost kilos not inches.
Moving to workout #3 from tomorrow. Will be updating there from now
That’s great progress! Keep it up! 👏🏻👏🏻
wow your workouts are amazing. I'm 7.5 months post partum.. Completed your 12 week program and doing mommy pooch series now. I'm doing other workouts for hiit/strength/cardio...and couldn't believe it when I was able to do walking planks without feeling like I'm dying! I couldn't do it even before pregnancy! thank you so much! Looking forward to losing my mum tum. Working hard on workouts and nutrition ofc!
Thank you so much!! So glad you’re enjoying the workouts and feeling stronger! Congrats on your hard work and your progress so far!🤍
How to divide these workout in 12 weeks?
I’ve doing this since 3 weeks now, and I can see much better my Tummy , I am keep going the second one it’s really hard but it’s my second time here I go !
Glad you are seeing changes already! You’ve got this! 👏🏻
Starting video #2 today. I can't believe I did kt
👏🏻👏🏻
Week 2 workout 2 🥵 mommy pooch is the worst to lose 😵💫😵💫 thank you Lauren for this videos 👊🏽
👏🏻🤍
The “cow” term comes from the look of an old saggy dairy cow, which is what the back looks like in extension 👍 I am 65 and started your series tummy pooch and love them. Thanks.
Oh that is funny! I always wondered that 😂 So glad you’re enjoying the series!❤
I’m 16 months postpartum and my stomach still looks like it’s bulging out so that’s why I’m here. I’m hoping to be able to restore my core strength with exercise before I consider getting a tummy tuck. We will see!! I will update on my results :)
Glad you’re here! It takes time to heal but it will happen with patience and consistency! ❤
Day1:Done
Day2 Done
Day3 Done
👏🏻
thankful for this
So glad you enjoyed it!❤
For an extra challenge I have my 1 year old workout buddy who uses me as a jungle gym when i'm on the floor, and tried to pull on my ponytail today 😂😂. But love the workouts!
Lol!! Think of it as added resistance! 😅Glad you’re enjoying the workouts!🤍
I love it thanks ❤
Thank you! ❤️
Just got here 💖 lol my goal is to finish these by August 💖
Hi Daphne! Glad you’re here❤
I love your videos, they are very helpful, as I am post c section
Thank you so much! Glad you’re enjoying them! ❤️
even though I`ve never been pregnant I`m curious how these exercises can impact my core💕It was good
These exercises are great for your deep core, whether you’ve had a baby or not…everyone can benefit! Glad you enjoyed it!
@@laurenfitterfitness that`s why I want to give it a try. love pilates
Hi, loving the workout! Just wondering if it’s okay to feel a light burn on the abs? I’m 3 months pp
Hi! Yes, that is okay and can be a sign of muscles engaging, although feeling a burn is not necessary in order for the exercises to be effective ❤
Already seeing results!
Love to hear it!👏🏻
hey!! have you seen more results? how is it nowadays?
@@priscillaperes443 hey, I haven't done it in a while but will start back
If it hurts my elbow when I do the side planks even with using a yoga mat, am i doing it wrong? I usually put a pillow under my arm for that part but feel I shouldn't have to
It’s hard to say what could be the issue, but I always suggest looking in a mirror to make sure your arm is at a 90 degree angle. Your elbow should be under your shoulder and your fist in front of your elbow. Make sure you’re lifting from the underside of your waist and not applying too much downward pressure through the arm-that could be aggravating your elbow as well.
As soon as I raise both legs up I have doming no matter how hard I’m pulling belly button to spine. Does that matter? Is it based on feeling the muscle contraction or is it based on visible flatness of the contraction?
Hi! A little of both; when the legs are up it increases intra abdominal pressure quite a bit. The doming is a sign of inability to manage pressure in that position. I’d suggest modifying with bent knees and then gradually adding in a few reps with straight legs and see how you tolerate it. There is no rush, and the modifications are just as effective for core healing, but as those get easier, you’ll want to increase the intensity gradually ❤
@@laurenfitterfitnessthank you so much!
How many days per week should I do each of these workouts? Also, once I've gotten comfortable with all 10 workouts, what's next? Thank you!
Hi! I’d recommend doing this workout alternating with some of my other core workouts 4-6 times per week. Have you checked out my Postpartum Ab Program? It’s under my UA-cam playlists. It is 8 workouts similar to these but different moves so you can continue to make progress! I also have several “stand alone” postpartum Ab workouts on my playlists that would be great!
It's really tough I can't do this first workout is easy
Hi! Feel free to modify exercises or decrease the time interval to make it sustainable for you! It can take time to master the exercises, so do what you can!❤
Love your workouts ! So short and still effective. Is this something you can do everyday or you have to have one day rest between each session ? I dont want to hurt myself since im new to this.
Hi Nadia! Glad you’re enjoying the workouts! I suggest doing core work 3-4 times per week; you can do this video series or combine with any of my other postpartum core workouts. ❤
@@laurenfitterfitness thank u ! Im on serie 2 and my back pain is gone !
@@nadiasafiswe amazing!! 🎉🎉
Loving your workouts. I’m 8 years post partum and determined not to give up on losing the ‘tummy apron’ I’m doing the exercises at least 3 times a week, do I need to do them more often?
3x per week is great! Way to go on being consistent. If you want to do more, you could add in a few of my other postpartum Ab/core workouts 1-2 days per week (try to give yourself 1-2 test days!). I have all my PP Ab/core workouts organized on my channel playlists! ❤️
When both legs are up while doing the alternating march...i notice doming even though i try really hard to keep my belly button to spine. Ive done workout 1 for 3 weeks. 😢
Hi! I’d stay with it and really focus on keeping your core engaged. Move slower and take more breaks if you need it. I always recommend seeing a pelvic floor PT as well to help you with an individualized plan. ❤
I feel like when I suck in for the transverse muscles, only my right side feels sucked it. It's like I can get the left side to work properly 😢
There is always a stronger and weaker side--stick with this program, and you can also add in more unilateral movements to isolate each side--bird dogs, side planks, single arm and leg exercises. Don't be discouraged! This is common but with time and consistency things will even out. I would also look art lifestyle factors-- do you usually carry baby on one side, nurse on one side, rock on one side, etc? Try to switch things up where you can!
I moved to workout#2 after staying with #1 for 6weeks, but here i am struggling with #2 😢😢 the reverse supine march is too hard for me, but the normal is not challenging anymore. Any tips to help me get there?
Hi! The reverse March is more challenging because you start with the legs up. I suggest doing the reverse March one leg moving at a time, with the opposite foot on the floor to provide more stability. You can also continue with the regular March and progress the movement by pushing the legs further away. It takes time, so keep up the good work and stay consistent! You’ve got this!❤
Hi
I'm 7 months postpartum. I'm doing your first workout from last one month but my belly is still looking like same. I don't know where I am going wrong it would be appreciated if you will guide me.
Hi! It typically takes longer to see drastic physical changes. Have you noticed any changes such as feeling stronger in your core or being able to do the exercises with more ease than when you first started? I’d look at those successes before the appearance, although I know that is valuable to most! Keep going and stay consistent, and give it time. If fat loss is a concern, nutrition is the key component to losing belly fat. I have a nutrition guide on my website if you want some help in that area. laurenfitter.com/programs ❤
Yes now I am able to do longer when I started this exercise.
Hi! This is my second round of the mommy pooch workouts (love them btw) but im 7 months postpartum and the depth of my DR is healed but i still have a 2 finger width separation when my abs arent engaged. Is that normal ? Will the width decrease as well? This is my first time having DR i didnt have it with my other 2 babies so im unsure whats "normal"
Hi Teresa! That width of a gap can be normal, but since you’re only 7 months PP, I’d assume that you will continue to progress in your healing within the next several months. Personally, it takes me until I wean and get my cycle back to fully regain optimal core function. That was 16 months for me! But it is different for everybody; I only share that to encourage you that you’re on the right track and to stay with it!❤
I feel difficult in lifting both the legs up while tightening my core ..
Hi! It will be challenging; I have a “short” video on my playlists that will help clarify how to engage your core properly. In addition, feel free to decrease the time interval-do as many reps as you can with good technique and then rest. Work your way up to the full interval!
Are all of your ab programs good for pregnancy too
This is pregnancy safe barring a few exercises in the prone position (on your belly). I have specific Ab workouts for each trimester in my playlists!❤
I’ve been doing your videos #2 for 2 weeks. I want to ask you a question how many do I have to reps and sets for these videos?
Hi! Just do the whole video/workout from start to finish 2-3 times per week! Do each workout for 1-3 weeks before advancing onto the next! ❤
Do I have to do 50 sec and one set each of workouts?
@@oitsmaggieas best as you can, do the whole interval, and take breaks when you need to!
I feel like I still don’t understand how to activate correctly 😢
Watch my “short” video on how to engage your core! That should help! ❤️
I was wondering why my lower abs ( below the bellybutton) don't get flat after doing the ab workouts? Does that mean I'm doing them wrong?
Hi! It is hard to say, but i would guess you just need to give it more time. It took me over a year postpartum to reach my core healing/fat loss goals. So don’t be discouraged! I also suggest seeking a pelvic floor PT for an assessment.
@@laurenfitterfitness thank you so much. I appreciate you and your amazing workouts.
i m 6 weeks c section pp can i do these workouts???
Hi! Once you are cleared to exercise by your medical provider, I suggest first starting with my C-section recovery plan to initially return to gentle exercise. After a few weeks of the program (2-4 weeks) you can add in this workout!
My 4th daughter just turned 2, my belly deserves some love now... thank you for this, great video, I will measure myself, and report back with the progress in a few months! 🩷
Glad you’re here! Its never too late so heal and strengthen your core!❤
Hi Lauren,
Can you please guide how many times / how many reps each workout should be done
Do you have to do same workout daily or change it
In addition to this what workout of your can be used to get core strong and body too
Hi! Do each workout 1-3 times before moving to the next. It can be within the same week or across a few weeks. You’ll know you’re ready when you can do the exercises with good technique for the majority of the time interval.
Check out my playlist! I have additional core workouts as well as full body strength workouts, too. ❤
Thanks!
Thank you so much!!
How many weeks we should do this excersice
Do each video 1-3 times before progressing to the next. You know you’re ready when you can do each exercise with good technique for the majority of the time interval!❤
@@laurenfitterfitness I do this excersice maximum 3 weeks? I do this excersice one time only in the morning is it ok? Or I do this excersice 3 times in a day am confused
@@laurenfitterfitness can you guide me
@@Dankey_musafiryou’ll do each video 1-3 times total. Only once per day, but you can do it every day (I suggest 4-6 workouts per week). After doing this video 1-3 times and you’ve mastered the exercises, then move onto the next.
Will this help me if I’m 7 weeks pp ? Or is it too soon ?
Hi! You can begin as soon as you feel ready and as long as you are cleared for gentle exercise by your healthcare provider. This program starts out gentle and progresses as you get stronger, so it is perfect for easing into exercise again and will help you heal and regain core strength postpartum. 💗
Can you fix your diastasis recti if you gave birth 3 years ago?
Hi! Yes; it’s never too late to start! I also have a Postpartum Ab Program on my “playlists” that will be great for you-it starts out very gentle and then advances as you get stronger. It’s 12 weeks and designed to heal your diastasis recti and strengthen your core. Hope this helps! ❤️
Almost 6 years post. Is it okay to do 5 days in a row
Yes, this program is gentle enough to do daily but you don’t have to do it every day. You’ll see best results doing deep fire work 4-6 times per week (I always like to devote one day + to rest per week)!
@laurenfitterfitness do you have any deep fire workouts for the pooch?
@@AR-fb1nw hi! Do you mean deep core? These workouts are great for your deep core and pelvic floor muscles!
Hi is this workout series safe for early pregnancy? I am 9m post partum but have just found out I am pregnant again, just want to make sure I can safely continue. ❤
Hi! Congrats! Yes, it is safe, aside from a few movements here and there that require you to lie on your belly. Avoid those and take breaks when you need to, as sometimes lying on your back for extended periods can become uncomfortable. I also have specific workouts for each trimester of pregnancy on my channel playlists! Ab workouts included!
It's touff and paing oops
How much do you love wearing leggings.
before i coudlnt even do side planks, now im actually holding them. im happy abut that. i want my core strong and fixed up before trying for baby #2
That’s amazing progress! ❤❤