DAY 8: 15-Min Postpartum Deep Core Workout | TVA & Abs for Beginners

Welcome, mama. If you’re rebuilding your core after pregnancy, postpartum recovery, or a long break from exercise, this workout is for you. You don’t have to jump straight into intense ab workouts, hundreds of crunches, or long planks to get your core strong again. Sometimes the most important place to start is learning how to feel and control your deep abdominal muscles. Today we’re focusing on your transverse abdominis, or TVA, along with your side core muscles. The TVA is the deepest layer of your abdominal wall and plays an important role in stabilizing your spine and pelvis and helping your body manage pressure during movement. We’ll start with TVA activation, using your breath to reconnect with your deep core. Then we’ll add side core activationbefore moving into a bear hold, where you’ll learn to maintain that connection while supporting your body on your hands and feet. We’ll repeat the sequence, then progress from plank to bear, challenging your deep core to stay active while your body moves. From there, we’ll work the side core muscles, move into boat pose, and finish with crunches and an isometric core hold before a gentle stretch. The goal today is not to exhaust your abs. The goal is to rebuild your connection with your center. After pregnancy, or simply after a long period without training, you may feel like your abdominal muscles don't respond the way they used to. You may have difficulty feeling your deep core, feel unstable during certain movements, or simply not know how to engage your abs without holding your breath or creating too much pressure. That’s exactly why we’re slowing things down. Think about your breath. Think about gently engaging your lower abdomen. Think about keeping your ribs, pelvis, and spine connected while you move. Over time, this kind of practice can help you develop better core strength, abdominal control, stability, and confidence in your body. And if you’re postpartum, remember that rebuilding your core is not a race. Your body has been through something enormous. Give yourself permission to start gently, modify when you need to, and focus on quality rather than intensity. If you’re ready to reconnect with your deep core and build your strength from the inside out, grab your mat and join me. Let’s rebuild your core - one breath, one movement, and one day at a time. 00:52 TVA activation 03:32 side core activation 04:36 bear hold 05:44 TVA activation 07:21 side core activation 08:16 bear hold 09:09 plank to bear 09:55 side core muscles 10:51 boat pose 11:48 crunches 13:18 isometric hold 14:26 stretch #AbsWorkout #CoreWorkout #CoreStrength #AbWorkoutForWomen #DeepCore #TransverseAbdominis #TVAWorkout #StandingAbs #StandingAbsWorkout #BeginnerAbsWorkout #LowImpactWorkout #PostpartumCore #PostpartumWorkout #21DayChallenge #strongcoreworkout