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What is the 4-week postpartum ab workout plan?
From the guide Postpartum Ab Workout: A Safe 4-Week Progression You Can Do at Home by Marlie
The plan rebuilds your core from the inside out: breath first, then deep core, then hips and rotation, then load. Do the session four or five days a week. Each week builds on the last, so do not skip ahead even if Week 1 feels too easy.
Focus Breathing and pelvic floor connection
Moves 360 breathing, pelvic floor lift and release, supported breathing on your side
Dose 10 minutes, 4 to 5 days. 3 sets of 8 to 10 breaths per move
Focus Deep core
Moves Pelvic tilts, heel slides, dead bug regression (one arm or one leg at a time)
Dose 10 to 12 minutes. 2 to 3 sets of 8 to 10 per side
Focus Hips and stability
Moves Glute bridges, bird dog, side-lying leg lifts and clamshells
Dose 12 to 15 minutes. 3 sets of 10 to 12 per side
Focus Standing and loaded core
Moves Band anti-rotation press (Pallof press), suitcase carry with one dumbbell, modified plank on knees or an incline
Dose 15 minutes. 3 sets of 8 to 10 presses per side, 3 carries of 20 to 30 metres per side, 3 plank holds of 15 to 20 seconds
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