{"id":1027,"date":"2026-04-03T07:00:21","date_gmt":"2026-04-03T07:00:21","guid":{"rendered":"https:\/\/optimalfitness-health.com\/?p=1027"},"modified":"2026-04-03T07:00:21","modified_gmt":"2026-04-03T07:00:21","slug":"10-min-deep-core-pelvic-floor-workout-postpartum-safe-no-equipment","status":"publish","type":"post","link":"https:\/\/optimalfitness-health.com\/?p=1027","title":{"rendered":"10-Min Deep Core &amp; Pelvic Floor Workout | Postpartum Safe, No Equipment"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/i9cy2fSlKKU\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>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\u2019ve personally relied on these exercises to rebuild my core after 3 babies.<\/p>\n<p>\ud83d\udc49 Download our FREE Deep Core Workout Plan: https:\/\/nourishmovelove.kit.com\/diastasis-recti-workout-plan<\/p>\n<p>\ud83d\udc9c Become a member of Team NML (for exclusive workouts, community + accountability): https:\/\/www.youtube.com\/c\/nourishmovelove\/join<\/p>\n<p>\u25ba EQUIPMENT: None, just your bodyweight.<br \/>\n\ud83d\udc49 My oversized yoga mat is from Gorilla Mats (affiliate link): http:\/\/gorillamats.com\/?aff=5\u200b\u200b\u200b\u200b\u200b<br \/>\n *Discount Code: NourishMoveLove <\/p>\n<p>\u25baTIME STAMPS:<br \/>\n00:00 Workout Introduction<br \/>\n\u2714\ufe0f9 Deep Core and Pelvic Floor Exercises<br \/>\n\u2714\ufe0f Timed Intervals (40 seconds of per exercise, followed by 20 seconds of rest between exercises)<br \/>\n\u2714\ufe0f Repeat Each Exercise x1 Set (No Repeats)<\/p>\n<p>01:20 360 Breathing\u00a0<br \/>\n02:30 Supine March + Eccentric Lower\u00a0<br \/>\n03:10 Single-Sided Dead Bug<br \/>\n05:10 Advanced Side Plank Lift Offs\u00a0<br \/>\n06:05 Modified Copenhagen Plank Lift Offs\u00a0<br \/>\n07:05 Quadruped Hover Lift Offs<br \/>\n08:10 Advanced Side Plank Lift Offs\u00a0<br \/>\n09:05 Modified Copenhagen Plank Lift Offs\u00a0<\/p>\n<p>\u231a\ufe0f FITNESS TRACKER SETTING \u231a\ufe0f<br \/>\nWe set our watches to &#8220;strength&#8221; for this workout! Here&#8217;s the fitness watch our team uses + loves (affiliate link): https:\/\/creatoriq.cc\/4oiFyZK<\/p>\n<p>\u2764\ufe0f Learn more about how to get the best results from your deep core workouts in this post: https:\/\/www.nourishmovelove.com\/pelvic-floor-exercises\/<br \/>\n_________________________________________________________<br \/>\n\ud83d\udc49STAY CONNECTED:<br \/>\n\u2b50\ufe0f FREE WEEKLY WORKOUT PLANS IN YOUR INBOX: https:\/\/www.nourishmovelove.com\/subscribe\/<br \/>\n\u2b50\ufe0f FOLLOW on Instagram: https:\/\/www.instagram.com\/nourishmovelove\/<br \/>\n\u2b50\ufe0f MORE WORKOUTS + FREE WORKOUT PLANS: https:\/\/www.nourishmovelove.com\/<br \/>\n_________________________________________________________<br \/>\n#coreworkout #deepcore #deepcoreworkout<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you want to lift, jump, and laugh without leaks, this 10-minute core and pelvic floor routine is for you. [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":1028,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1027","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/optimalfitness-health.com\/?p=1027\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10-Min Deep Core &amp; Pelvic Floor Workout | Postpartum Safe, No Equipment - Weight Loss\" \/>\n<meta property=\"og:description\" content=\"If you want to lift, jump, and laugh without leaks, this 10-minute core and pelvic floor routine is for you. 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