Full Body Home Workout with Tight Stomach Toning Workout

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Hi Everyone!

It’s that time again, Workout Time!

Today’s workout combines two older workouts. I actually did this combo twice this week: once last Tuesday with our Boot Camp class, and once yesterday with Jesse. We combined both workouts for one continuous HIIT session, which was about 32-minutes long total.

I did a lot of pregnancy modifications throughout the Tight Stomach Toning Workout. Unfortunately we didn’t have enough time to film the full combo with the modifications, so I posted links to both original videos below.

Some of my modifications:

  1. Crescent Plank was performed from a Quadruped (all fours) position with focus on keeping the core engaged.
  2. V-Up Hip Lift: I substituted a Wall Sit Pelvic Tilt (Wall sit with knees at a 90 degree angle, and use the abdominal muscles to tilt your pelvis away from the wall. Great pregnancy safe core exercise that engages the Transverse Abs & Pelvic Floor.
  3. Side Plank Leg Lift: I stuck to a regular side plank.
  4. Toe Tap Situps: Wall Sit Leg Lifts-Alternating Legs and focusing on core engagement.
  5. Slow Mountain Climber: I did High Knees Marching, focusing on slow lifts and core engagement. You can also do mountain climbers from an elevated/angled position to decrease abdominal pressure.
  6. 1/2 Burpee & Burpee: Modified Wall Burpee.
  7. I added a 20 lb dumbbell to my Warrior III on both sides.

post workout

I am trying to make sure I don’t put excessive pressure on my abdomen during core exercises so I can prevent Diastasis Recti (abdominal separation) during my pregnancy (as much as possible). There are plenty of core exercises that I limit, although physically I still feel great doing them. Unfortunately, you can follow every precaution to prevent Diastasis Recti throughout your pregnancy and still have it occur during Labor or the end stages of labor, but for most women the gap will close with some work. I will be writing an article specifically about that, I just haven’t gotten around to it yet.

I hope you enjoy today’s workouts!

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Or HIIT Style: 10 Rounds of 30/50 with 30-Seconds of Cardio High Knees Between Each Round.
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.

1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)

Repeat 1-3X
Optional: Pair with 30 minutes of Cardio.

Set Your Interval Timer for 15 Rounds of 30/50.

*30 Seconds of Cardio In Between Each Round

  1. Squat Jump
    2. Hip Press-Right
    3. Hip Press-Left
    4. Surrender Squat
    5. Warrior III-Right
    6. Warrior III-Left
    7. Surfer
    8. Supergirl
    9. Marching Glute Bridge
    10. Side Plank-Right
    11. Side Plank-Left
    12. Forward/Backward Lunge Hop-Right
    13. Forward/Backward Lunge Hop-Left
    14. Plie Pulse with Heel Lift
    15. Burpees

Repeat 1-3X


Squat Jump: Part 1


Squat Jump: Part 2


Hip Press: Part 1


Hip Press: Part 2


Surrender Squat: Part 1


Surrender Squat: Part 2


Surrender Squat: Part 3


Surrender Squat: Part 4


Surrender Squat: Part 5


Warrior III: Part 1


Warrior III: Part 2


Surfer: Part 1


Surfer: Part 3


Surfer: Part 4




Supergirl Modified


Marching Glute Bridge: Part 1


Marching Glute Bridge: Part 2


Side Plank


Forward Backward Lunge Hop: Part 1


Forward Backward Lunge Hop: Part 2


Forward Backward Lunge Hop: Part 3


Plie Pulse with Heel Lift: Part 1


Plie Pulse with Heel Lift: Part 2


Burpee: Part 1


Burpee: Part 2


5 thoughts on “Full Body Home Workout with Tight Stomach Toning Workout

  1. Thank you for your workouts and modifications! I’m excited for your post about DR. But, I’m most excited for your after-baby work out series! I found your awesome workouts about 3 months ago and now I’m 10 weeks pregnant with baby #2. I feel great about staying healthy during pregnancy and much more confident about getting back into shape after birth with your workouts. You are awesome!

    • benderfitness

      Congratulations on your little one!!!

      I am excited about it too! I can’t wait to share the program I’ve been working on! Also, because I will be going through it first hand I can modify as needed along the way. I think it’s going to be great!

  2. Vikki

    I had terrible Diastasis Rect after three pregnancies with my last one ending up in an emergency c-section. Through doing your workouts it is almost closed up. I used to be able to literally fit 3 fingers in the gap and now I cannot even fit one!! Thank you so much for all your free workouts. An OT friend of yours in college introduced me to your workouts and I have been following you for a year and am down 30 pounds. From one OT to another Happy OT month!!!

  3. Anonymous

    Thank you for a list of your modification. And I look forward to your up coming articles!
    I did one of your yoga routines as my active rest day today. It was great thank you for everything you guys do. You are a real life changer.

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