Postpartum Ab Workout & Postpartum Pelvic Floor Exercises

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Today is Day 4 of Postpartum Workout Challenge ABS AND PELVIC FLOOR! I have includes lots of modifications for diastasis recti or post c-section as well as advanced options. I hope your core and pelvic floor is feeling strong after this 20-minute postpartum workout!

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Check with your doctor before starting this or any exercise routine. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section). Don't do anything that feels painful or unsafe. Don't do any movement that causes you pain, discomfort or doming of your stomach. You are responsible for your own safety. Full disclaimer at the bottom.

Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor and certified pregnancy and postpartum core exercise specialist (CPES). She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and feel energized after pregnancy!

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Disclaimer: This is general postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.

Music: Epidemic Sound

Copyright 2022 P&P Health Inc. All rights reserved

#postpartumabs #pelvicfloorexercises #postpartumworkout

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My mommy tummy is the part of my body that bothers me the most but I can tell these videos are making a difference so thank you! And you are so right, after 3 kids I didn’t think I would ever be able to feel my ab muscles again but they are slowly returning! Thank you so much for your videos they really have changed my life. I’ve been following you since I got pregnant with my third child and between these videos and diet changes I gained a healthy amount of weight and was able to drop most of it within weeks of being postpartum, nothing like my previous pregnancies. I also had gestational diabetes and was able to go medicine free the whole time. I was always afraid to exercise while pregnant because I didn’t know what was safe and what wasn’t. Thank you for caring about womens health and putting these videos out so that everyone has access to them.

ericar

OMG I literally feel stronger right now. Will definitely come back to this when I'm done with the 14 days. Thank you !

malkablowy

So glad I found this video, it's so gentle and powerful. Just what I needed for my Diastis Recti. Thank you!

debbibuchinger

I love that these are realistic for someone whose just had a baby. I feel so refreshed and nicely limber after these workouts, without feeling too achey to deal with my very heavy baby! Thank you

erinrm

Had a lot of baby bouncing in between exercises but glad I stuck with it! This has been an excellent challenge so far. 4 weeks postpartum and it feels great to be engaging these muscles again!

brookevedwards

Thank you Jessica for putting these workouts on YouTube for free!! I am doing the 14 day challenge at 5mos pp to get myself more toned, flexible, and used to working out in general once again. I stayed pretty fit throughout pregnancy thanks in part to your channel! But since birth life with a baby has been full and working out was just not possible for so long. Thankful to be back at it now!

zzzsdayzzz

Love your videos, they have been crucial to helping me rebuild my body after pregnancy. Thank you so much!!

sijrglt

Loved this one Jessica! I was able to fit it in while baby was napping - loving those 20 min postpartum workouts of yours ❤️ Also thanks for including different types of pelvic floor exercises such as some endurance (longer holds), coordination (short ones) and elevator. This is something I find is often missing when doing pelvic floor workouts as most people just focus on the long held contractions, but it is important to address all components of muscle activation for a comprehensive rehab! Thanks for this!

BeyondBirthingPelvicFloorPT

This was a good easy to follow but reminder of good technique. Thank you. Also I really liked the postpartum quotes today. Thanks for always having them there for encouragement.

JM-degd

LOVED this! Super weak core after #4 and this was day 3 of my actual core work. Feeling it!!

lilyflower

That was nice! I’m so glad I can FINALLY feel my core muscles wrapping!

TeakiPlusGith

Love doing your workouts, thank you for creating such effective workouts!

amandaseamon

This is my day 4 of 14 days challenge.
Was not having a good day i actually needed the quote at the last it make me feel better and forgive myself.
Thank you for the quote

jananikrishnan

🤯amazing! Hard as hell near the end, but felt so good to be pushing myself! Thank you!!

emalita

Thanks for the encouragement at the close of the workout! I don’t feel my abdominal muscles at all postpartum. You made me feel seen and normal ❤

KelshyPoo

I am really feeling this in my entire core ! Amazing.

annaburke

I love workouts with baby. We both enjoy them . Thank you Jessica!

panagiotadarivianaki

Hola!! This is what i have been waiting for since day 1, i need more like this ..

swethach

I love your emphasis on pelvic floor strength. So important! I am officially one year postpartum, but I plan to stick with your workouts. :)

franklincalderwood

This is probably my favorite ab workout. ❤

TheAlisala

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