27/07/2026
✨ Postpartum Core & Glute Strength | with Advanced Progressions
Some of my favourite advanced progressions for helping mums rebuild a strong core after pregnancy. They challenge your core, glutes, pelvic stability, balance and coordination.
1️⃣ Single-Arm Chest Press + Leg Extension
A great anti-rotation challenge for the core while your arm and opposite leg move. Builds trunk stability, upper body strength and helps you control pressure through the midline.
2️⃣ Bird Dog Row
A full-body stability exercise that hits the core, glutes and upper back. It’s great for balance, pelvic control and resisting rotation.
3️⃣ Single-Leg Hip Thrust
One of the best glute builders. Also challenges pelvic stability and single-leg strength through a full hip extension pattern.
4️⃣ Side Plank Rear Delt Fly
Targets the obliques, shoulders and upper back while building side-body strength and control.
5️⃣ Pilates Ball Crunch + Single Knee Pull
A controlled core exercise that works thoracic flexion while coordinating the lower body and maintaining pelvic control.
6️⃣ Bulgarian Split Squat + Rotation
A lower body burner that also challenges balance, hip control and rotation through the torso.
🤍 Please note: These are advanced postpartum progressions and won’t be suitable for everyone. You’ll see regressions and progressions in the video, but you don’t need to level everything up. Work at the variation that feels right for your body today.
19/06/2026