HomeHome Postpartum-Friendly Core
A 20-minute gentle core and glute session for women, built from movements commonly used in postpartum return-to-exercise: dead bugs, bird dogs, low glute bridges, knee-to-chest stretches and cat stretches. No crunches, no jumping, no equipment.
Home Postpartum-Friendly Core at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 5
- Estimated burn
- ~120 kcal
- Equipment
- None — floor space only
- Muscles worked
- Core, Glutes
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Postpartum-Friendly Core
- 3 × 14
- 2Bird dog3 × 14
- 3 × 16
- 4Knee to chest stretch2 × 45s
- 5Cat stretch2 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Postpartum-Friendly Core
Get clearance from your doctor or a pelvic-health physiotherapist before starting, and stop if you feel any coning or doming along the midline. Breathe out on the effort of every rep. Three sets, rest as needed — this session is intentionally unhurried.
Home Postpartum-Friendly Core — questions
How long does Home Postpartum-Friendly Core take?
About 20 minutes from the first set to the last. The session contains 5 exercises and burns roughly 120 kcal for an average trainee.
What equipment do you need for Home Postpartum-Friendly Core?
None — floor space only. The session is built around Dead bug, Bird dog, Low Glute Bridge On Floor and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Postpartum-Friendly Core suitable for beginners?
Yes. Home Postpartum-Friendly Core is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Postpartum-Friendly Core work?
Core, Glutes. 5 exercises, starting with Dead bug, Bird dog, Low Glute Bridge On Floor.
Is Home Postpartum-Friendly Core free?
Yes. Home Postpartum-Friendly Core is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Postpartum-Friendly Core into the GymiaFit app — free, no account tricks, no paywall.
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