Feeling like your core just isn’t what it used to be — no matter how many workouts you try?
Whether you’re newly postpartum or years into motherhood, this simple 3-round core circuit will help you feel your deep core muscles actually working — in a safe, smart way that supports your healing body.
This isn’t your average ab routine. It’s focused on stability breathing, bracing, and functional strength — the kind that helps you move better, lift without leaking, and feel strong in your body again.
Why This Core Routine Works for Moms
Most core workouts out there skip the basics moms actually need. Crunches, sit-ups, and intense planks can actually do more harm than good when you haven’t rebuilt the foundation — your deep core and pelvic floor.
This routine focuses on:
- Stability breathing (a method I teach in my 8-week postpartum program)
- Bracing to control intra-abdominal pressure
- Movements that mimic real-life strength needs like lifting your kid, getting off the floor, or carrying groceries (or all three at once!)
The Core Circuit – 3 Rounds
You can do this as a standalone workout (10-15 minutes) or tack it onto your regular strength or cardio session. I am also including options for pregnancy. Just be sure to brace properly and practice stability breathing. If you notice coning or doming, stop the exercise, re-engage the stability breath to control intra-abdominal pressure.
- :30 Copenhagen Plank
- Builds deep core and hip stability
- Use a bench, box or couch
- Shorten your lever if having your legs extended is too much for the core, inner thights or knees
- Great for pregnancy!
- Kick Throughs x20 (total)
- Great for full-body coordination and rotational strength
- Safe for pregnancy, make sure you are stability breathing
- Dumbbell Russian Twists
- Add core rotation with weight — or go bodyweight if needed
- Option for pregnancy: perform Pallof press (bands or cable machine) or banded rotations
- Banded Reverse Crunch + Pullover x20
- This combo works your lower abs and upper body at the same time. Keep it slow and controlled!
- Option for pregnancy: perform dead bugs
🔁 Repeat for 3 rounds
🛠️ Equipment: Dumbbell, resistance band, and bench/couch — or go bodyweight!
Watch the Full Routine
🎥 Watch the video here:
Want More Help Rebuilding Your Core & Energy?
I created a free workshop to help moms like you go from Exhausted to Energized — without guesswork, rigid routines, or doing it all alone.
You’ll learn:
- How to fuel your body for energy and recovery
- Why your core still feels weak (and what to do instead)
- The small daily shifts that lead to big, lasting results
👉 Sign up here for the free workshop: https://wellnessbyval.kit.com/workshop
This workshop is your first step toward reclaiming strength, energy, and confidence — and I’ll tell you more about how we do that inside my 8-week program!
Stay strong & nourished,
Val
Want More Like This?
Join the Free Momm Wellness Hub Community!
Listen to the Strong & Nourished Momma Podcast
