Lose Your Mommy Pooch Plan - Workout #4 - 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 #4 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 sneezed today and didn’t pee my pants for the first time in years (2 babies in two years) and have been doing these workouts for only a week. Thanks for posting this series for ladies like me!
Love that for you, lol! So glad you’re seeing progress already! 👏🏻
Just want to thank you for workouts 1-3...they really prepare you for #4 which at least for me was more intense but I was able to do it...cant believe it.
Thank you! Progressive overload is the way to strength! Glad you’re making progress!❤
Almost 8 years pp and never really rehabbed my DR 😳 until now. The first week I was skeptical that I’d ever be able to do a move like the double leg lift without losing control or form but I’ve been shocked at how quickly I’ve gotten so much stronger. I’m noticing the improvements all day in my posture, mobility and no back pain! It’s giving me a lot of motivation to stick with the program and be consistent. I love the progression in each level, it keeps things interesting and definitely increases the challenge in an achievable way. Thank you so much for making this series available and accessible!!
Hi Tara! Thanks so much for sharing your progress with me-that is amazing! I’m glad you’ve enjoyed the workouts and have been able to stick to them. It has taken me a lot of time and consistency to heal my core after both my C-sections, but it is so worth the effort!🤍🤍
Girl. I just learned of my DR at 40! 15 years PP!!! I’ve been working out & lost the weight I wanted and have been working on toning now. I just couldn’t get rid of my pooch!!! Now I know why! A week into these workouts mixed with my regular schedule & I’m 🤞🏻 this will finally do it!!! I know WE can!!!
I’ve been doing this series for a few months now and notice a giant difference! Thank you so much.
I also run and strength train and even just being more aware of the tva muscles while doing those in conjunction with these workouts has been so beneficial!
Hi! Thank you for the kind feedback. So glad the workouts have helped you! 🤍
I just started week 4, and I have definitely noticed a difference. My cramps aren't as bad, and my ovularion pain is almost gone. I'm glad I found this.
I’m so glad to hear that! Thanks for following. 🤍
I am really enjoying this series and am definitely feeling a difference in my core and seeing a more flattened belly. Thank you for these amazing workouts! 🎉
I’m so glad to hear that! Thank you for sharing! 🤍
I just finished #3. I did #1 once then #2 for 1 week daily and then #3 for 1 week daily. My diasistis recti is smaller already (1 finger gap instead of 2 fingers' gap) and my belly and posture are much better :) thanks for this series, it's amazing when you do it mindfully :)
Thank you so much for sharing your progress-that is amazing! Congrats on your results and on being consistent; that is the key to long term results!🤍
My babies are now 8 and 5 years old - I’ve tried everything to fix my core and heal my c-section shelf around a full time job and two children - these videos are pure genius. If I have time I do two back to back and mix and match my exercises - the results are absolutely awesome - thank you!!! ❤
That is so encouraging to hear! So glad you're enjoying the workouts and seeing results!
After spending about 2 months on workout 3, I could finally progress to this with good form! Thanks for this program; it is making such a difference.
So glad you’re seeing results!🤍🤍
@@laurenfitterfitness Hi, you mention a couple of posture workouts in this video. I have only been able to find one on your channel and really liked it. Could you link them?
ua-cam.com/video/o-PzfGyCSog/v-deo.htmlsi=F8oiIFrGRpQ_FtFD
ua-cam.com/video/n98OCMUs0KA/v-deo.htmlsi=E1kvgvB9ygZEnK_8
ua-cam.com/video/mgW3zxEKbxc/v-deo.htmlsi=UHU7Lnj14nw6bbFl
I also have a new posture and mobility workout launching on 10/2!
@@laurenfitterfitness Thank you!! I have done the last one you linked and will try the other two. Excited for the one coming in October too.
❤❤❤❤ !!! Thank You coming to week 3
❤❤
Lauren I love workout #4 🤍🩵 love the Bear Plank & Bird Dog Cross Over ❤️🔥 I love workouts #1,2,3 as well. Can’t wait for 5 thank you 🙏🏼
Hi Nancy! Glad it’s been effective for you! Thanks always for engaging!❤❤
Finally back to workout 3 after taking too long leave 😂😂 hopefully this time i can be consistent
You’ve got this!❤
Your workouts gives me confidence ❤ thank youuuu
I’m so glad to hear that!!🤍
Im so proud of myself for making it to this workout…and actually being able to complete it! It seemed so intimidating 6 weeks ago.
I’m proud of you as well!! It takes time and dedication, but your consistency will pay off!🫶🏻
Left workout #3 midway but back at it now. Redid them last week, now moved to workout #4
Current weight 70kg
Waist 32"
Tummy 38"
Hip 42"
Day 1 done
Day 2 done
Day 3 done
Day 4 done
Day 5 done
Day 6 done
Moving to workout #5
👏🏻👏🏻
Thank you. I am already seeing results
really loved doing this one! looking forward to next time, these are so quick and you feel like you really got work done. I can do them next to my 8 month old while she plays with her toys. thanks for these!
Yay! Glad you’re enjoying the series! And it’s a bonus if your little stays entertained during your workouts!🙃
Can definitely feel the difference in this one compared to workout 3!! ❤
Love to hear that!❤
Love your workouts, have seen such amazing results thanks to you
I’m so happy to hear that! Thank you! ❤️
Excellent workouts. Thank you so much.
Day1:Done
Day2 Done
🎉
feeling so much stronger by week/workout 4! This series has helped so much
I’m so glad to hear that! 👏🏻❤️
Enjoying this one workout
Yay I’m so glad!❤
Thank you for making these just started video 4
Awesome!! 👏🏻👏🏻
Thank u!
Thank you! Thank you! ❤❤
Hey there! I first want to say thank you so much for these workouts! I had 3 babies who were all 10lbs plus at birth. I’m 7 years post pregnancy yikes😮. My question is, am I supposed to feel back and pelvic pain?
Hi! Glad you’re here! That is a lot of your body!! No, you should not feel any pain-I would recommend getting an assessment from a pelvic floor PT to get things checked out! ❤
How often should we do these? I do it once a day (evening) would that be enough
Once a day is plenty-I recommend 4-6 deep core workouts per week. ❤
Hi I have been following your workout series four weeks. I feel a much better thanks to your excercise..but When i try the dead bug excercise i feel my stomach doming slightly. Is it okay or am i doing it wrong? Can i bring my knees slightly closer to the stomach or should I keep it straight? I find it hard to keep my core engaged during dead bug. Is there any tip to follow?
Hi! Dead bugs can be tricky. I’d modify and watch for coning. Keep knees bent as you perform the exercise and then I’d gradually progress to straitening the legs, maybe just for a few reps. It’s more important to have food technique than to complete the interval, so feel free to decrease the time interval as well.
@@laurenfitterfitness oh thank you so much for your reply
Hello lauren thank you so much for your amazing workouts.. I am following your mommy pooch series and I am wondering if I would really be able to flatten my tummy and make it tight ? Do you have any suggestions what else to follow along with this one ?
Hi! This series will definitely help with that! I also have a Postpartum Ab Program on my “playlists” that will be perfect 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.
I do want to be honest in that workouts alone can’t fully tighten loose skin, but it can help with overall core tightening. Good nutrition is also a major factor.
Hope this helps! ❤️
Yeah I already did your postpartum abs program.. currently 9 months postpartum.. i still have that pooch but not that big so you are right actually good nutrition would do the job.. thanks anyway ❤️❤️
@@space.junkies that’s great that you already completed that program and saw some progress. Plus, you’re only 9 months postpartum! Full recovery and renewed function and appearance can take time. So stay the course! And yes, nutrition plays a huge role. Al hough, your body needs the extra calories in the Postpartum period to recover well, especially if you’re breastfeeding. So make sure you’re not restricting but rather eating a nutritive diet with Whole foods, including a balance of carbs, fat and protein!
@@laurenfitterfitness thanks a lot Lauren.. I'll update you with my progress once I am done with this program 😍
@@space.junkiesnutrition is very important ! you can be working out and not gain much if you aren't nourishing your body right
Is the workout appropriate for mild diastasis recti (I have a bit of conning sometimes) ?
Yes, it is safe for DR! Just make sure you follow the workouts in order!
Huhu 😢 i didnt feel any pain in my lower abs. I cant control my lower back 😢
Hi! You shouldn’t feel any pain or burning; that is not an indicator of working your abs. If you are having trouble maintaining proper form, just do a few reps very slowly and decrease the time interval. Gradually add time and reps as you get stronger! Slow and steady is the way to go!
LauReNnnnn! You kick asssSSS!! Can't thank you enough for these workouts. As I have said in other comments--best abs workout on the internet. Hands down.
Brilliant Babes!
From a resident sloth🦥💚💚💚💚
Thank you, Heather! I appreciate your comment and I’m so glad you love the workouts! 💗💗
Also question--how many times a week do you recommend for doing these babies? I keep falling off the wagon of workouts (sad face). These exercises work amazingly well if you acTually Do them
hi! I recommend 4-6 days of deep core work. You can also mix up the workouts and add in any of the workouts on my postpartum ab workouts playlist, or postpartum ab program workouts! ❤
@@laurenfitterfitness Thank youuuu LauRen QueeeNNN!
These workouts get better each time you do them--each time hear you say something I didn't hear the time before ( a focus to perform each move better).
So grateful to you! xo! mwa!
Does the last one is c section safe?
Yes, so long as your incision is fully healed and you are cleared by your provider! If you feel any pain on or around your incision during the exercise, discontinue.