Emily Skye designed a workout for new moms who want to target their abs, obliques, and back muscles.

By Renee Cherry
July 09, 2019

After giving birth to her daughter Mia last year, Emily Skye let her followers in on her postpregnancy fitness transformation. She made it clear that she didn't "bounce back" and admitted that she sometimes became frustrated with her slow progress. (Related: 4 Ways You Need to Change Your Workout When You Get Pregnant)

Although she felt discouraged at times, Emily Skye continued working out and focused on setting small, achievable goals. Now, she's almost 19 months postpartum, and still feels the effects of pregnancy sometimes. "Ever since I was pregnant with Mia I've found it really hard to keep my tummy 'in' which, to be honest with you, is something I never imagined I'd be struggling with at almost 17 months postpartum," she wrote in a recent Instagram post. As a result, she's been focusing on core strengthening exercises and trying to remain kind to herself about the occasional bloat at the same time. (Related: How Soon Can You Start Exercising After Giving Birth?)

If you're in a similar boat, you can steal the trainer's favorite post-pregnancy core exercises from the workout below. Whether you're just starting to ease back into working out or are several months postpartum like Emily Skye, these moves can help you improve your core strength and stabilization.

Core Stabilization

A. Lie faceup on floor, feet flat and knees bent, arms straight in front of chest. Actively tuck pelvis so that lower back is pressed firmly into the floor.

C. Bring hands to knees, then swoop arms out to sides and overhead, maintaining straight arms the entire time.

D. Bring arms in front of chest to return to start, then reverse the entire movement.

Repeat for 30 seconds, then rest for 10 seconds.

Pelvic Tilt Glute Bridge

A. Lie faceup on floor, feet flat and knees bent, arms resting at sides. Actively tuck pelvis so that lower back is pressed firmly on the floor.

B. Keeping pelvis tucked, drive through heels to lift hips off the floor.

C. Lower hips to the floor with control to return to start.

Repeat for 30 seconds, then rest for 10 seconds.

Alternating Superman

A. Lie facedown on the floor with arms and legs extended.

B. Keeping neck neutral and gaze down, lift right arm and left leg to hover off of the floor. Lower arm and leg down with control.

C. Repeat on opposite side, lifting then lowering left arm and right leg.

Continue alternating for 30 seconds, then rest for 10 seconds.

Supine Reverse March

A. Lie faceup with knees bent into tabletop position. Actively tuck pelvis so that lower back is pressed firmly on the floor.

B. Straighten right leg while lowering it to hover above the floor. Avoid dropping leg so low that lower back lifts off the floor.

C. Bend right knee to return leg to tabletop position. Repeat on opposite side, straightening then lowering left leg.

Continue alternating for 30 seconds, then rest for 10 seconds.

Modified Side Plank

A. Start in a right forearm plank with right shin resting on the floor, left leg extended, left arm reaching toward the ceiling.

B. Without lowering hips, scoop left arm in front of body and under torso.

Repeat for 30 seconds. Switch sides; Repeat.

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