Postpartum-Safe Core
Pelvic-floor-friendly core workout. 360 breath, dead bug, bird dog, side-lying clamshell, modified plank. NO axial loading. ~20 min.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Diaphragmatic Breathing 10 cycles. Foundational drill. 2 × 1:00 · rest 30s | 2 | 1:00 | 30s |
| 02 | Dead Bug Anti-extension core. 3 × 10 · rest 30s | 3 | 10 | 30s |
| 03 | Bird Dog Anti-rotation core. 3 × 10 · rest 30s | 3 | 10 | 30s |
| 04 | Side-Lying Clamshell Hip stability. 2 × 15 · rest 30s | 2 | 15 | 30s |
| 05 | Plank Modified or standard. Watch for doming. 2 × 20s · rest 45s | 2 | 20s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
No axial load and no crunch-pattern flexion by design — the only progression lever is range and breath control, never added weight. Open with the breathing drill; it sets the 360 brace every later movement rides on, each rep on a deliberate exhale with a light pelvic-floor lift. Quality caps reps: end the set the instant the low back arches, hips rotate, or the belly cones. Regress on any doming — dead bug to single-limb (extend leg only), bird dog to limbs-low, plank to knees-down before shortening the hold. Any doming or pelvic-floor symptom stops the movement, never push through.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Postpartum-Safe Core template?
No axial load and no crunch-pattern flexion by design — the only progression lever is range and breath control, never added weight. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Postpartum-Safe Core, and how long does it take?
Postpartum-Safe Core runs 5 movements and about 12 working sets, roughly 31 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight