Chapter 1: Introduction to a Restorative Core Workout for Moms

Hey ladies, Coach Felicia here with a restorative Core workout made just for moms. We all know exercising was great beforehand, but now things are a little bit different. So, I have programmed specifically a workout program to meet you where you are through corrective exercises, building your abdominal wall, closing that gap, and helping you find a way to relax and feel good through your workout. So join with me for this amazing routine made just for you.

Chapter 2: The Importance of Corrective Exercises for Moms

What we’re going to do is start flat on our back and go into a pelvic tilt. This is going to allow you to reignite your core, which you might think is gone forever. Take your hands, put them on your hips, tilt and draw in, lifting your tush right up off the floor and pulling in that belly button towards the floor. Breathe and blow it out and relax. Don’t tilt back, keep your tailbone flat on the ground. Pull it in, breathe and blow it out. This workout is all about meeting you where you are and helping you enjoy your workout without stress.

Chapter 3: Starting with the Pelvic Tilt

One more time, breathing in and relax and relax your hips again. From here, we’re going to bring our feet and knees together and squeeze our glutes. Keep your feet underneath your tush and lift up, exhale, pull your core in, and blow it out. Bring it back down, keeping your hands around your hips to ensure even weight distribution. Be mindful of any shifts in weight due to holding your baby on one side of your hip. We want your body to return to homeostasis.

Chapter 4: Strengthening the Abdominal Wall and Closing the Gap

Next, we’re going to roll up and go into hip circles to ensure that your hips are ready to go. After being in one spot for too long, our hips can tighten up. We want to make sure that these core exercises are mom-friendly, safe, and effective. Remember to constantly focus on pulling in that belly button to your spine throughout the routine. Take a big inhale and exhale, feeling the stretch and release in your hips. These moves are also great to do with your kids if they want to join you and get some stretches or spend some quality time together.

Chapter 5: Relaxation and Mindfulness during the Workout

Now, it’s time for a mindful approach. We’re going to go into alternating bird dog exercises. Extend your left hand and right leg, and pull in at that belly button. Focus on maintaining your balance and doing your best, even if your balance is not as steady as before. Inhale and exhale, pulling in your core to your spine. Take it slow and steady, and as you get more comfortable, you can increase the speed. Remember, this workout is about meeting you where you are and working towards progress.

Chapter 6: Squeezing Glutes and Igniting the Core

Now that we have warmed up, let’s move on to the main course of our workout. We’re going to do alternating dead bug exercises to work cross-contralaterally and strengthen your side obliques. Focus on bringing your belly button in and closing that abdominal wall. Use a ball or a pillow to perform the exercise, and remember, the goal is to meet yourself where you are and work towards building a stronger core.

Chapter 7: Incorporating Alternating Bird Dog Exercises

Let’s take a moment to cool down and stretch. Grab a towel and place your feet and knees together. Squeeze the towel, activate your inner thighs, and engage your low abdominal muscles. Focus on exhaling as you lift up and inhaling as you relax. Remember to keep your feet flat and avoid clawing them. These exercises help activate your core, providing balance and a solid foundation.

Chapter 8: Warm-Up Routine to Prepare for the Main Course

The next exercise is side-leg lifts. Lie on your side and lift your leg up and down. This exercise will sculpt and shape your hips and pelvic floor. Make sure to tilt your hips down to the floor to avoid putting unnecessary pressure on your lower back. Stay focused on pulling in your core and keep those hips down. Remember, this workout is all about meeting you where you are, so do what feels most comfortable for you.

Chapter 9: Alternating Dead Bug Exercises for Cross-Contralateral Core Work

Now, let’s move on to the reverse roll exercise. Lift your body up off the ground, engaging your pelvic floor and core. Slow and controlled movements will activate your core effectively. Use your breath to guide your movements, exhaling as you lift and inhaling as you relax. Make sure to keep your tailbone flat on the ground to avoid any unnecessary strain on your lower back. This exercise is designed to strengthen and reshape your core after pregnancy.

Chapter 10: Strengthening the Inner Thighs and Low Abdominals with Towel Squeezes

As we near the end of the workout, grab a towel and place it between your feet. Squeeze the towel and activate your glutes as you lift your hips off the ground. Exhale as you squeeze and inhale as you lower your hips. Focus on keeping your glutes tight and your inner thighs engaged. Remember, maintaining this squeeze throughout the exercise will lead to better results in the long run. Embrace the challenge and continue to fight against that stubborn pooch.

Chapter 11: Side-Lying Leg Lifts to Sculpt and Shape the Hips and Pelvic Floor

Let’s finish off with leg circles. Lift your legs off the ground and make small circles. Take this opportunity to challenge yourself and go as low as you can. If you need extra support, put your hands underneath your back. Remember, avoid arching your lower back and focus on engaging your core. Take it slow and controlled, and feel the burn in your abs and hips. Switch directions and continue making circles to work different muscles. Progress at your own pace and do what feels best for you.

Chapter 12: Reverse Roll for Core Activation and Pelvic Floor Strengthening

Now that we have completed the leg circles, it’s time for a cool-down and stretching session. Allow your body to recover and relax. Take a moment to grab a drink and regroup. You did an amazing job, and it’s important to give your body the time it needs to come down from the workout. The stretches in this cool-down session will provide relief and help your body recover effectively.

Chapter 13: Cool-Down and Stretching for Relief and Recovery

Let’s start with the pigeon pose. Bring your right leg under and rest your body on top. This stretch opens up the hips, IT band, and glutes. Sink into the stretch and feel the tension release. Switch sides and repeat the stretch. Remember, one side might be tighter than the other, so adjust accordingly. Take deep breaths and allow your body to relax into the stretch.

Chapter 14: Conclusion and Encouragement

Lastly, let’s finish with a torso twist. Lay on your back, cross your right leg over the left, and twist your body to the right. Open up your back and take deep breaths. Bring both knees in and drop the right leg, then twist your body to the left. Sink into the stretch and focus on relaxed breathing. Allow yourself to celebrate your accomplishment and embrace the transformation that will come with consistency and dedication. You are doing an incredible job!