I am sharing with you what worked for me and what I have found in my research to increase the strength of your core and burn excess fat. Here are a few exercises I did religiously to get my tummy flat and toned after having my precious baby.

**Note: Studies show that abdominal function and ability to stabilize the pelvis against resistance is compromised until at least 8 weeks post-birth (Journal of the American Physical Therapy Association). Consult your Doctor and choose exercises carefully. 

I have designed this circuit to burn fat by increasing your heart rate through continuous movement from lower body exercises to mid/upper body exercises (more specifically core exercises). Also, to increase core strength and tightness by including hip and spine stabilization exercises (see photos of exercises below).

Prisoner Squat

1. Prisoner Squat with Isometric hold

2. Traditional Cable Rotation

3. Alternating Forward Lunge with hands behind head

4. Single Leg Hip and Spine Stabilization

The purpose of placing your hands behind your head during the squat and forward lunge exercises is to change your center of gravity and increase demand on your core muscles. As you squat/lunge you increase intra abdominal pressure, which will help to strengthen the muscles that stabilize your spine and pelvic gurdle. Focus on pulling your belly button in towards your spine as you perform each movement. Inhale as you lower your body, hold while you isolate, and exhale as you extend back to the starting position (during lower body exercises).

When performing a “traditional cable rotation” you want to attach a single-cable handle to the top of a cable. Keep your elbows locked and your arms straight out in front of you as you focus on rotating and moving the resistance from your core. Keep your belly button pulled in as you rotate. Finish the movement when your hands meet your hip. Slowly return to the starting position. *Be sure to work both sides.

Finally, the “single-leg hip/spine stabilization” is the most important exercise of the circuit, specifically because it really targets the deep muscles of your core that are dramatically weakened during pregnancy. Start lying flat on a bench with your hands above your head, grasping the bench. Before you start, press your spine into the bench, slightly lifting your hips. Slowly lower one leg while keeping your spine flat and hips level. Only lower your leg until the point that you cannot keep your spine flat and hips level any longer (very important).

Perform these exercises in a circuit (one after the other) with little rest for 4-5 sets. When first starting out, it is very important to go at your own pace. If you have recently had a baby, you are going to feel weak. It is only natural. *Studies have shown that sticking to a program for at least 8 weeks that focuses on core stabilization and pelvic girdle strength will show positive results (Journal of Bio Mechanics).

Rotation: start

Rotation: finish

Forward Lunge

Single-leg Hip/Spine Stab.

Single-leg Hip/Spine Stab.