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Postpartum & Beyond: Workout 2: Core Sculpt

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Hi Everyone!

Today’s workout is all about the core! I have missed core workouts so much! It’s definitely an area of weakness for me right now. Being 6-weeks postpartum, it is definitely one of my main areas to work on! This is the first Core workout of our 6-week workout challenge, and the movements are going to progress each week.

If you have Diastasis Recti please do this core workout instead: Get Rid of Belly Bulge: Safe Core Exercises for Diastasis Recti. The exercises in the video below are not safe for people suffering from Diastasis & can exacerbate the symptoms. If you don’t have Diastasis (or any other conditions that prevent you from doing core work), you are safe to go with the workout below!

My DietBet Challenge also starts today! For those of you looking for some extra motivation to lose weight (and a chance to earn money for losing weight!) it’s not to late to join: I am participating in the challenge, so we can do this together!

Week 1 Schedule:

  1. Lower Body Workout + 30-Minutes of Cardio
    2. Core Workout + Interval Cardio
    3. 30-Minutes Moderate Intensity Cardio
    4. Arms/Upper Body & Interval Cardio
    5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
    6. Full Body Workout + Walk
    7. Rest Day

I did one round of today’s workout, and paired it with a 3.5 mile interval walk/run while pushing my son in our running stroller. That stroller adds an extra challenge, especially on the uphill! Depending on your fitness level you can vary the type of cardio.

Cardio Options: 

Go for 30-45 minutes total Cardio. Length of the interval is going to depend on your fitness level.
Intervals can range in length from 1 minute to 5 minutes-alternating easy pace with hard pace. This is based on your current fitness level. Select the level that is best for you. 

Level 1: Regular Paced Walking with Speed Walking Intervals.
Level 2: Walking with Running Intervals.
Level 3: Easy Run Pace with Moderate to Hard Pace Running intervals.

Maverick ready for our Interval Walk/Run

Have fun with this program!!!! I can’t wait to get in shape with you! Also, if you still want to join my DietBet challenge, it isn’t too late! You can sign up here:


PS You can find me on Instagram, Twitter, Pinterest & Snapchat: @BenderFitness and on Facebook: @MelissaBenderFitness
You can find Jesse on Instagram: @BenderCrosby1 He is posting Sneak Peek moves too, so be sure to follow him!

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 10 rounds of 30/50 seconds. 

Equipment: Interval Timer & Yoga Mat

*30 Seconds of Cardio of Choice before Each Exercise*

  1. Push-up
  2. Sumo Twist-Right
  3. Sumo Twist-Left
  4. Slow Mountain Climber
  5. Plank with Transverse Ab Squeeze
  6. Reverse Plank
  7. Side Plank-Right
  8. Side Plank-Left
  9. Angel Abs
  10. Superman

Repeat 1-3X
Pair with 30-Minutes of Interval Cardio (High Intensity & Low Intensity)



Sumo Squat Twist

Sumo Squat Twist

Sumo Squat Twist

Sumo Squat Twist

Slow Mountain Climber


Reverse Plank

Side Plank

Side Plank

Angel Abs

Angel Abs

Angel Abs


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