10 Minute Postpartum Abs: Heal, Srengthen and Sculpt: Phase 2, Workout #1 (Weeks 4-6)

Today's workout is Phase 2, Workout #1 of my 12 week Postpartum Ab Program to heal, strengthen and sculpt your abs after baby!

If you've completed Phase 1 of the program (weeks 1-3), then you're ready to move to Phase 2 (weeks 4-6).

This workout is safe for newly postpartum mamas (who are cleared by their doctor to exercise) as well as anyone who considers themselves a “beginner.”

This workout is one of two workouts in Phase 2 of the program. That way, you have two different workouts to do each week for 3 weeks. Both are beginner-friendly and can each be done 2-3 times per week for best results.

My Postpartum Ab Program is 4 phases, 8 workouts and 12 weeks long. The phases/workouts progress with you, so you can train smart and see results.

Workout Breakdown: 50 seconds of work, 10 seconds of rest

Supine marching
reverse marching
double bent leg lift
Single leg march with extension (right)
Single leg march with extension (left)
Marching Glute bridge
Hydrants (right)
Hydrants (left)
Clam hip lift (right)
Clam hip lift (left)

Equipment needed: mat or soft surface

Follow along for more healthy lifestyle tips and products!


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 ✨

[AyeMarissaBartholomew]

Hey I’m 1 year and 5months postpartum. I am now on 5 weeks and I already see another of my ab muscles and my stomach is very tiny and flat now. I started with a mommy pouch. Thanks a lot I’m continuing to week 12 !! Can’t wait to see my end results😀🙏

[katherineharper]

Love this! Perfect for after having a baby!

[caseyhailmanrealestate]

LOVED IT! Thanks so much! Love all of your workouts

[nancyg]

Lauren I finish Phase 1 Exercise 1, 2 love it 😍 now I’m here Phase 2 exercise 1 and I love ❤️ thank you 🙏🏼

[d.allymusic]

Really enjoying these workouts. They're easy to nail down and I don't feel like I've fallen off the wagon if I miss a day. I can already feel the difference as I progress. Ty! 🙏

[annab]

Omg I so appreciate these videos. I’ve found them extremely helpful and effective 💙

[Dynamite_Red]

I am incorporating this into my weekly routine! Thank you! -rczarniak 💓

[tulsiandrews]

Thank you so much for these workouts. I can feel the difference in my core strength. I completed phase 1, did it for 3 weeks. I’m on week 2 of phase 2. I have been doing the exercises (workouts 1&2) every day. Is that too much?

[azaamsharafat]

I’ve completed my phase 1 workouts and stick to them for a quite long time and now my core need some push this is my first day of doing phase 2 workout 1 and I must say my core did feel something.. couldn’t imagine these simple exercises can really test you 😂 I’m happy tho

[bhagavathgeethasrinivasan]

Completed my phase 1 and I have entered In the phase 2 successfully. Goal is to reach the phase 4

[rawiniatipene]

Was sick 1st week of this phase with a bad head cold, so I only did the 2nd week and then got sick again with nasty flu during third week so I will make up for it and do this for an additional 2 weeks.

[jessicabetts]

This was easy for me. Should I still stay with this one for a few weeks or move on to the next?

[Unwritten]

Hi Lauren, when lifting both legs for marching it's impossible for me to keep my lower back on the ground. Does it mean I should do a modification of the exercise, is my core not ready? I also have kyphosis so it might be that, should I keep trying? Thanks for posting great videos, I love working out with you!

[dj]

Loving these workouts! Do these help with diastasis recti as well?

[alikasharma]

Also I wanted to know that we often don't get the correct timings for anything.. because of household chores and the baby's routine there is disturbed sleeping pattern and disturbed eating pattern.. everything is getting messy when it comes to a good schedule for rest, sleep, diet n exercise..so what is the correct timing for these exercises... although whenever I do I try to do atleast two or three reps of these exercises...can we do these exercises for two weeks n change the workout or should we continue for 3 weeks compulsion...?

[Amour.sarah]

By which phase should we start seeing changes in are stomach?

[mongondonga]

After a couple of weeks on this, I feel like I'm nailing everything except that double bent leg lift... Is it worth sticking on this workout or moving on to the next and hoping it evens out?

[ellapearl]

Hi Lauren, so I have 4 fingers gap DR and i did the Phase 1 workout 1 & 2 for a month, didn't really see any improvement and that's why I want to start the Phase 2 for another one month and hope to see result even if it is a result of at least 1 finger gap less.

Do i need to wear a postpartum belt while doing the workouts to see results?

Or do i need to consistently wear a post partum belt everyday not just for the workout, maybe for couple of hours every day to see results?!

Looking forward to your response. 🙏🏼

[rotempaz]

Hi! I just finished a week of this second phase after completing phase 1. It's challenging in a good way, but I think I'm doing something wrong with the double bent leg lift becuase it causes middle back pain.. I'd it possible that I progressed too soon?
The most difficult exercise for me in the previous phase was the reverse march and I progressed only when I felt in doing better at it. I'm 9 months pp with a DR of a little under 2 fingers 😊

[nualareid]

I have disc at l5 s1 that will need surgery eventually. It affects left leg. Had c section in March. When doing the clam exercise I notice a lot of weakness in left side and left leg keeps cramping when I do it. Is there an alternative exercise I could do instead of clam please?