Post-pregnancy Hiit Ab Workout

This is a simple bodyweight workout you can do right at home. It takes only 12 minutes, but it will challenge your ENTIRE body. Without having to do a single crunch your core muscles will be activated during the whole workout. After having a baby you probably can’t wait to get your old figure back and finally have a flat stomach.

The exercise pictures below were taken three months postpartum (obviously except for the cross punch picture!) and you can still see a bit of my post-baby belly. However doing too much too soon can actually be harmful for you. In order to avoid abdominal separation I put together a workout with safe and effective exercises for you to whittle your waist. Have fun!

Technical details: Set up your interval timer for 18 rounds of 30 seconds exercising and 10 seconds resting time.

3 Rounds
30 sec Step up right 10 sec Rest
30 sec Step up left 10 sec Rest
30 sec Plank 10 sec Rest
30 sec Bird dog core right 10 sec Rest
30 sec Bird dog core left 10 sec Rest
30 sec Cross Punch 10 sec Rest

Step up

step step up

Stand upright in front of a step or chair – according to your level (the higher, the more difficult). Step up with your right foot. Step down again onto your left foot and repeat for 30 seconds. Then repeat the entire exercise on the other foot.

Advanced: After stepping up with your right foot lift your left knee up so that your thigh is parallel to the ground.


PlankLie face down on a mat, resting on the forearms. Lift your body up on your forearms and toes, keeping your body as straight as possible. Your elbows should be placed directly below your shoulders. Tilt your pelvis, contract your abdominal muscles and prevent your hips from sagging, this could cause stress on your back. Now hold this position for 30 seconds. More about the plank here.

Beginner: Do the plank from your knees instead of from your toes.

Bird dog core

Bird Dog IBird Dog IIBird Dog CoreKneel on your hands and knees with a straight spine and engage your abdominals. Lift your right arm and left leg to form a straight line with your spine. To complete the exercise crunch your elbow and your knee so that they meet underneath your body. If you have tight hips, or lack upper back flexibility, you may not be able to touch your elbow to your knee. Continue this exercise for 30 seconds then repeat on the other side.

Beginner: Start with the regular bird dog exercise. Instead of crunching return to starting position.

Cross punch


Stand with your feet shoulder-width apart, knees slightly bent. Twist your torso to the left as you punch with right arm across your body. Return to center and repeat on opposite side. Continue punching from side to side for 30 seconds.

Advanced: Do this exercise with small weights in both hands.

Since its such a short workout, make sure you do all exercises with proper form! Let me know if you enjoyed this workout and which was your favorite exercise! Oh and congratulations to your new baby šŸ™‚

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