Booty After Baby is a 4-month postpartum program designed to help moms retrain their core & pelvic floor, rebuild their strength, and reconnect to their body.
I don't know about you, but I wasn't warned about how sad my butt would be after giving birth. So instead of just sitting on it, I decided I'm going to get it back. Booty After Baby focuses on the reconnection to our postpartum bodies, with an emphasis on core and pelvic floor, so we can begin rebuilding our glutes.
SCHEDULE: This is a 4-month program (45 workouts total)
Weeks 1-3: 2 workouts a week (so you'll complete Workouts #1-#6)
Remaining weeks: 3 workouts a week
DAY ONE! Here we go, mamas. These first 6 workouts are going to be slow and steady as we work on gaining back mobility, strength, mind-to-muscle connection, and familiarity of moving our bodies again.
This workout will be the slowest one we go through, but perhaps the most necessary. Today will i...
You made it back to day 2! Way to go, mama. Everyday you show up is one more step to gaining your strength (and booty!) back.
Today we're working more on mobility and focusing on glute activation. This workout involves a lot of unilateral moves, which will be key in regaining strength back and wo...
*You'll notice this video looks different after 12:25. That's because it is haha. Somehow, the last half of this workout got cut and I realized it 2 months too late. So, here it is completed--17 weeks postpartum!
Workout by workout, we're adding more movements to strengthen our bodies up. My goa...
Alright mamas, let me introduce you to finishers. From here on out, no workout is complete without a finisher. One of the key elements of building a booty is a finisher! Think burn, burn, burn. Let's do it!
- 3 x 30 (each direction) lateral steps, 10 good mornings, 15 hip thrusts
*Side note: I started this thinking we were still on workout #6. Hello mom brain! We've obviously moved onto 3 workouts a week already and we're onto week 4. Just in case y'all were confused by that :)
We're continuing to pick things up here. Grab some weights or one weight (you do what's best ...
Okay we're really into heavy into this program by now, mama. If you haven't started challenging yourself with weights, TODAY is the day to do it. Don't have heavier weights? Add more reps than what I have written! I know for a fact you're stronger, more mobile, and feeling much better now than yo...
We're bringing in more ROM (range of motion) now! During recovery (or if you're a beginner), it's best to start with smaller ROM's. But as you progress and strengthen, adding in a greater ROM can help with more growth and mobility. It also allows moves to become more challenging! So, more ROM, he...
Alright, mama. Before we get started...make sure you've got everything you need! You'll need the typical incline (for thrusts), short band, heavy weight, and light weights. You'll also need your long band. Adding in this time: ANOTHER platform to do deficit work on. So make sure you've got TWO 1-...
Change of location today! It was pouring outside, and E sleeps in his nursery now as y'all know. So we're making do with what we got! It's a little cramped and cluttered, and E woke up about 4 times during this one...but the show must go on! We've got a schedule to follow and a booty to build, ri...
Lots of good tempo work today to work those muscles longer! Burn baby burn. Took a lot to get this workout done with Eli's schedule (literally took over a 4-hour span) but we did it! And that's motherhood.
Activation: 25 frog pumps, 20 (total) L walks, 10 good mornings
Hip thrust pyramid: 25, 15, 5, 15, 25
SS: 3x 8-10 deficit sumo squats + 8 down ups (sumo RDL down to squat up)
3 x 20 (each leg) extra range side-lying hip abduction
3 x 10 American RDLs
Finisher: 100 lateral step taps
Okay--I was so helter skelter during this workout but we got it done! First of all, there was a dang cockroach that tried to interfere with my finisher. Second, apparently my head was out for the Memorial Day weekend. Regardless, my hamstrings still FELT IT the next day! Y'all enjoy :)
Well mama, you made it. 45 workouts. All of those hours dedicated to YOU. You got it done, in between in naps, before feeds, even when you didn't feel like doing it. I am SO proud of you. Let's wrap this program up and give yourself a pat on the booty for me. Seriously.