Day 28: 28 Day Postnatal Workout Challenge

We’ve reached the final day of our 28-day challenge!!! Brava, Bellas! Create time today to re-measure your abdominal circumferences and re-check your DR. For a reminder on how to do that, review our Day 1 post. Ideally, this measurement should happen around the same time of day as the baseline (if it was morning on Day 1, then…...

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Day 24: 28 Day Postnatal Workout Challenge

Continue progressing your planks! If your wrists bother you when performing straight-arm planks on an incline or the floor, here are some modifications: Make fists, and place your knuckles on the wall/surface with your palms facing each other. Use light handheld weights as “handles” to achieve neutral alignment, palms facing each other. If leaning on…...

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Day 22: 28 Day Postnatal Workout Challenge

Welcome to our final week of this workout challenge! Finish strong as you open the week with very targeted, very precise, express yet effective moves… 2 x 5 minutes of core compressions. Complete, undivided attention. Deep, slow, activation. Pulsing Dia planks: keep progressing; pause if/as needed to ensure you maintain perfect form throughout. Check your calendar.…...

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Day 16: 28 Day Postnatal Workout Challenge

Keep rocking this week as we kick our core activation into high gear! Check those boxes: 2x 5 minute sets of core compressions. Close your eyes and visualize your firm, healthy, strong, toned abdominal muscles knitting together as they pulse slowly, intensely up and into the spine. Follow that up with this 16-minute core workout: http://thediamethod.com/diafit-core-6-16-16/…...

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Day 14: 28 Day Postnatal Workout Challenge

We’ve reached the midpoint of our 28-day challenge!!! Brava, Bellas! Create time today to re-measure your abdominal circumferences and re-check your DR. For a reminder on how to do that, review our Day 1 post. Ideally, this interim measurement should happen around the same time of day as the baseline (if it was morning on Day 1,…...

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Day 12: 28 Day Postnatal Workout Challenge

Remember, you can take your rest day whenever you need it! If that day is today, then place these workouts on your weekend itinerary, along with your Day 14 (Sunday) interim measurements. Flexibility and perseverance in the messiness of real life (i.e. perfection isn’t possible, nor even desirable) are essential to make sustainable lifestyle changes.…...

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Day 10: 28 Day Postnatal Workout Challenge

Grab your challenge calendar, and rock those core compressions and pulsing planks, hands at countertop height: check, check! Make time today for invigorating cardio! Activity of choice, with a friend or solitary. Inside or outside – the most important thing is to get it done. You will feel so good when you do! Warming up with light…...

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Day 9: 28 Day Postnatal Workout Challenge

It’s already Day 9 of our 28-day workout challenge! Fire up your entire core with today’s workout!! While performing your core compressions, place your hands on your abdomen, close your eyes, and focus on incorporating Kegels into one of your two 5-minute sets. Notice how Kegels boost the intensity of your abdominal activation, especially in the lower abs.…...

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Day 6: 28 Day Postnatal Workout Challenge

Welcome to the weekend! Enjoy a fun family activity today, and squeeze in 5 minutes of core compressions twice. Devote those 10 minutes of time, energy and focus to your own health. What kind of family activity? Whatever you enjoy! Hiking? Biking? Swimming? An old-fashioned game of tag? Roller-skating? Kite-flying? Yes to any and all!…...

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Day 2: 28 Day Postnatal Workout Challenge

Hello Day 2 of our 28-Day Postnatal Workout Challenge! Today’s activities to tackle on your challenge calendar: 2x 4-minute sets of core compressions (see 10 Minutes Flat workout), any body position Sexy Mama (Workouts+ page) Biceps curls (video link) You’re off to a terrific start!! Have you already missed a box? Don’t sweat it! Remember: it’s not…...

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Day 1: 28 Day Postnatal Workout Challenge

WELCOME to Day 1 of our 28-Day Workout Challenge!!!!! Today you will record baseline measurements, perform core compressions, and begin your progressive plank series. I have provided diastasis recti self-check tips below. Please read these! Video instruction is available in the Firm Foundation video. Also measure your waist circumference and abdominal circumference with a measuring tape…...

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