MommyCORE Challenge

❗️ALWAYS TALK TO YOUR DOCTOR BEFORE STARTING ANY TYPE OF ACTIVITY.❗

MOMMYCORE is achievable shortly after giving birth, whether through vaginal delivery or after a longer recovery period following a C-section. It's crucial to listen to your body. After childbirth, all moms experience some level of core separation.

**𝗜𝗳 𝘆𝗼𝘂 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 𝗮𝗻𝘆 𝗯𝗹𝗲𝗲𝗱𝗶𝗻𝗴, 𝗽𝗮𝗶𝗻, 𝗼𝗿 𝗱𝗶𝘇𝘇𝗶𝗻𝗲𝘀𝘀, 𝘀𝘁𝗼𝗽 𝗶𝗺𝗺𝗲𝗱𝗶𝗮𝘁𝗲𝗹𝘆 𝗮𝗻𝗱 𝗰𝗼𝗻𝘀𝘂𝗹𝘁 𝘆𝗼𝘂𝗿 𝗱𝗼𝗰𝘁𝗼𝗿.**”

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Mommy Core 1

The goal for Mommy Core 1 is to strengthen your core to handle everyday tasks like lifting your baby, pushing a stroller, or preparing for more intensive workouts. While it might seem boring, incorporating breathing techniques like this can significantly help in your core recovery. You can continue with MOMMYCORE 1 until you feel ready to progress to MOMMYCORE 2 and beyond.

Deep Core Breathing Supine

3 min

x3 throughout the day

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Deep Core Breathing Sideways

3 min

x3 throughout the day

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Deep Core Breathing Kneeling

3 min

x3 throughout the day

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Mark as Done

Mommy Core 2

The goal is to strengthen your core to handle everyday tasks like lifting your baby, pushing a stroller, or preparing for more intensive workouts. While it might seem boring, incorporating breathing techniques like this can significantly help in your core recovery. You can continue with MOMMYCORE 2 until you feel ready to progress to MOMMYCORE 3 and beyond.

Pelvic Tilt

3 Sets

10 Reps

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Knee Roll Out

3 Sets

10 reps each side

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Mark as Done

Mommy Core 3

In MOMMYCORE 3, you'll require a Pilates ball, your child's ball, or simply a pillow, along with a long resistance band. Take your time with MOMMYCORE 3. If you find it challenging, difficult, or struggle to engage your core effectively, it's perfectly fine to remain at this level until you feel prepared to progress.

Seated Ball Squeeze

3 Sets

15 Reps

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Glute Bridge with Ball

3 Stes

10 Reps

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Ball Press March

3 Sets

1 Minute

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Supine Band Pull Apart

3 Sets

15 Reps

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Mark as Done

Mommy Core 4

In MOMMYCORE 4, you'll require a Pilates ball, your child's ball, or simply a pillow, along with a long resistance band. Take your time with MOMMYCORE 4. If you find it challenging, difficult, or struggle to engage your core effectively, it's perfectly fine to remain at this level until you feel prepared to progress

Angry Cat

3 Sets

10 Reps

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Heel Tap

3 Sets

10 Reps Each Side

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Bent Knee Side Plank with Ball

3 Set

10 Reps Each Side

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Cross Ball Push

3 Set

10 Reps Each Side

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Band Pull Apart

3 Set

10 Reps

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Wall Plank

3 Set

1 Min

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Mark as Done

Mommy Core 5

In MOMMYCORE 5, you'll require a Pilates ball, your child's ball, or simply a pillow, along with a long resistance band. Take your time with MOMMYCORE 5. If you find it challenging, difficult, or struggle to engage your core effectively, it's perfectly fine to remain at this level until you feel prepared to progress.

Ball Push Bird Dog

3 Set

10 Reps Each Side

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Deadbug

3 Sets

10 Per side

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Leg Extension with Band

3 Sets

10 Reps Each Side

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Band Heel Tap

3 Sets

10 Reps Each Side

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Wall Plank March

3 Sets

1 Min

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Mark as Done

Mommy Core 6

In MOMMYCORE 6, you'll require a Pilates ball, your child's ball, or simply a pillow, along with a long resistance band. Take your time with MOMMYCORE 6. If you find it challenging, difficult, or struggle to engage your core effectively, it's perfectly fine to remain at this level until you feel prepared to progress.

Bridge with March

2 Sets

1 Min

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Deadbug Ball Press

3 Sets

10 Reps Each Side

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Ball Squeeze Hover

1 Min

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Pallof Press

3 Set

10 Per Side

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Wall Plank with Arm Reach

1 Min

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Elevated Side Plank

3 Sets

45 Seconds Each Side

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Mark as Done

MommyCORE Challenge

How did you feel today? Save a note or you're current weight here:

How did you feel today? Save a note or you're current weight here:

Mommy Core 1

Deep Core Breathing Supine

Deep Core Breathing Sideways

Deep Core Breathing Kneeling

Mommy Core 2

Pelvic Tilt

Knee Roll Out

Mommy Core 3

Seated Ball Squeeze

Glute Bridge with Ball

Ball Press March

Supine Band Pull Apart

Mommy Core 4

Angry Cat

Heel Tap

Bent Knee Side Plank with Ball

Cross Ball Push

Band Pull Apart

Wall Plank

Mommy Core 5

Ball Push Bird Dog

Deadbug

Leg Extension with Band

Band Heel Tap

Wall Plank March

Mommy Core 6

Bridge with March

Deadbug Ball Press

Ball Squeeze Hover

Pallof Press

Wall Plank with Arm Reach

Elevated Side Plank

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