New moms have limited time to work out - full body workouts are great when you want to targets lots in a short session. It's also a great option to combine full body workouts with other more targeted ones - add butt and arms to this session and fell the burn all over. This workout begins in the All Fours position. You will then move into a Childs Pose position for the pelvic floor exercise and finish on your elbows for the arm and butt portion of the workout. 

Bird-Dog Progression

1. Bird-Dog Progression

GOAL: challenge the deep core connection & pelvis/spine stability

SET-UP: All Fours

PROPS: No Props

REPETITIONS: 4x

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Inhale breathe into the back and sides of the ribcage, lengthening through the spine. Exhale draw the belly button the spine to stabilize and then reach the left arm and the right leg out. Inhale hold the position and stay connected. Lower And Lift Arm And Leg Without Changing The Spine Or Rotating The Pelvis. Exhale return to the start position. Switch sides.
Knee Hover Progression - Hold

2. Knee Hover Progression - Hold

GOAL: challenge the deep core connection & pelvis/spine stability

SET-UP: All Fours

PROPS: No Props

REPETITIONS: 2 Breath count holdx

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Inhale into the back and side of the ribcage and lengthen through the spine. Exhale draw the belly button all the way to the spine and then hover the knees up off the ground. Nothing else moves except the knees. Inhale hold the position. Exhale deepen the connection and keep the belly button pulling to spine, Repeat. Exhale with control and staying connected, take the knees back to the ground.
Modified Push-Up - Triceps Progression Pulses

3. Modified Push-Up - Triceps Progression Pulses

GOAL: Strengthen the arms, back and shoulders

SET-UP: All Fours

PROPS: No Props

REPETITIONS: 8x

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Inhale - breathe into the back and sides of the ribcage as you bend the elbows back, drawing the upper arm bone toward the body and lowering the body in one long line. Exhale - draw the belly button all the way to the spine before you push the hands into the ground lift an inch and lower back an inch. Repeat. Exhale extend the arms, lifting the body back to the start position.
All Fours Butt Series - Progression- Bend &Stretch

4. All Fours Butt Series - Progression- Bend &Stretch

GOAL: Strengthen and tone the butt and support the pelvis

SET-UP: On Elbows

PROPS: Small Ball

REPETITIONS: 8x

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Inhale and breathe into the back and sides of the ribcage. Exhale draw the belly button to the spine, lift the leg up off the mat. Inhale flex the foot and bend the leg keeping it lifted. Exhale extend the leg back to the hover position.
All Fours Butt Series- Knee Bent - Foot Flexed - Progression - Pulses

5. All Fours Butt Series- Knee Bent - Foot Flexed - Progression - Pulses

GOAL: Strengthen and tone the butt and support the pelvis

SET-UP: On Elbows

PROPS: No Props

REPETITIONS: 8x

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Inhale and breathe into the back and sides of the ribcage. Exhale draw the belly button to the spine, foot is flexed and reach heel up to the sky squeezing the under side of the glutes. Be careful not to over arch the back as you lift the legs. Inhale hold the position and lift the toes an inch higher and lower back. Repeat. Lower the knee back down to the mat.
All Fours/Elbows Butt Lift Knee Bent - Foot Flexed - Progression - Circles

6. All Fours/Elbows Butt Lift Knee Bent - Foot Flexed - Progression - Circles

GOAL: Strengthen and tone the butt and support the pelvis

SET-UP: On Elbows

PROPS: No Props

REPETITIONS: 8 Each Directionx

See exercise details
Inhale and breathe into the back and sides of the ribcage. Exhale draw the belly button to the spine, the foot is flexed and reach the heel up to the sky squeezing the under side of the glutes. Be careful not to over arch the back as you lift the legs. Inhale hold the position and to draw very small controlled circles with your leg - both directions.. Lower the knee back down to the mat.
All Fours Butt Series- Knee Bent- Toes Pointed - Progression - Pulses

7. All Fours Butt Series- Knee Bent- Toes Pointed - Progression - Pulses

GOAL: Strengthen and tone the butt and support the pelvis

SET-UP: On Elbows

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage. Exhale draw the belly button to the spine, point the toes and reach them up to the sky squeezing the under side of the glutes. Be careful not to over arch the back as you lift the legs. Inhale hold the position and lift the toes an inch higher and lower back. Repeat. Lower the knee back down to the mat.
All Fours Butt Series- Knee Bent - Toes Pointed - Progression - Circles

8. All Fours Butt Series- Knee Bent - Toes Pointed - Progression - Circles

GOAL: Strengthen and tone the butt and support the pelvis

SET-UP: On Elbows

PROPS: No Props

REPETITIONS: 8 Each Directionx

See exercise details
Inhale and breathe into the back and sides of the ribcage. Exhale draw the belly button to the spine, point the toes and reach them up to the sky squeezing the under side of the glutes. Be careful not to over arch the back as you lift the legs. Inhale hold the position and to draw very small controlled circles with your leg - both directions.. Lower the knee back down to the mat.