10-Min Deep Core & Pelvic Floor Workout | Postpartum Safe, No Equipment

If you want to lift, jump, and laugh without leaks, this 10-minute core and pelvic floor routine is for you. 9 deep core exercises that support abdominal separation and build the strength you need for everyday life. I’ve personally relied on these exercises to rebuild my core after 3 babies.

👉 Download our FREE Deep Core Workout Plan: https://nourishmovelove.kit.com/diastasis-recti-workout-plan

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► EQUIPMENT: None, just your bodyweight.
👉 My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com/?aff=5​​​​​
*Discount Code: NourishMoveLove

►TIME STAMPS:
00:00 Workout Introduction
✔️9 Deep Core and Pelvic Floor Exercises
✔️ Timed Intervals (40 seconds of per exercise, followed by 20 seconds of rest between exercises)
✔️ Repeat Each Exercise x1 Set (No Repeats)

01:20 360 Breathing 
02:30 Supine March + Eccentric Lower 
03:10 Single-Sided Dead Bug
05:10 Advanced Side Plank Lift Offs 
06:05 Modified Copenhagen Plank Lift Offs 
07:05 Quadruped Hover Lift Offs
08:10 Advanced Side Plank Lift Offs 
09:05 Modified Copenhagen Plank Lift Offs 

⌚️ FITNESS TRACKER SETTING ⌚️
We set our watches to “strength” for this workout! Here’s the fitness watch our team uses + loves (affiliate link): https://creatoriq.cc/4oiFyZK

❤️ Learn more about how to get the best results from your deep core workouts in this post: https://www.nourishmovelove.com/pelvic-floor-exercises/
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