Build Your Foundation: Core & Glute Strength
Stop the endless crunches. Whether you're navigating postpartum recovery or just want to lift heavy, your core and glutes are the engine for everything. Let’s build them right.
I discovered real core strength after having a baby. I saw a huge change when I swapped out mindless sit-ups with movements that load the core in different planes, like farmer's carries and front squats.
A killer kettlebell core finisher for an upper body day. This circuit includes flutters, scissors, Russian twists, and halos to hit your core and shoulders.
Postpartum flat butt is a real thing. This video shows the key movements I worked on for a year to get my glutes to fire again, including Bulgarian split squats, RDLs, step-ups, and hip thrusts.
A barbell core burner finisher. This circuit challenges you to hold on to the barbell for all the moves, including sit-ups and leg raises, for a serious burn.
A core attack workout. Can you hold on for 50 reps? This circuit includes V-ups, single-leg V-ups, tuck crunches, sit-ups, and hollow reach-throughs.
A kettlebell killer core workout using one heavy kettlebell. This 3-round circuit includes reach-throughs, wood choppers, Russian twists, and plank pull-throughs.
Want a stronger core after doing the basics? Try these advanced core exercises that I take my mothers through. They work the core while also recruiting other muscle groups.
Want to bulletproof your core? Add a balloon to your breathwork. I explain how this technique increases intra-abdominal pressure and teaches you to maintain core engagement, which is key for lifting heavy.
A quick leg day pump to make your legs grow. This workout focuses on goblet squats, kettlebell clean to lunges, and staggered stance deadlifts to feel the burn.
Part of a leg day workout showing a staggered stance kettlebell deadlift to swing. This movement is great for building hamstring and glute strength.
About Build Your Foundation: Core & Glute Strength
Forget the mindless sit-ups and crunches you’ve been told are the answer. If you want a core that actually handles the load of daily motherhood—or a heavy barbell—you need to load it in different planes. I swap those old-school floor moves for farmer’s carries and front squats, building real, functional stability that protects your back and powers your lift.
Your core isn’t just a six-pack. It’s a complex, internal system that supports your spine, manages pressure during heavy lifting, and keeps you independent as you age. When we focus only on aesthetics, we miss the point. I focus on rehab that reconnects your deep core—your transverse abdominis and pelvic floor—to your movement.
One of my go-to techniques? Balloon breathwork. It sounds weird, but it teaches you to manage intra-abdominal pressure properly. Most of us push down when we strain, which is exactly what we want to avoid. By using resistance like a balloon, we learn to scoop and engage the core from the inside out, rather than just bracing and hoping for the best.
As for the glutes, if they’ve gone dormant, we wake them up with intention. I’m talking about Bulgarian split squats, weighted hip thrusts, and staggered stance deadlifts. These movements don't just build size; they fix the 'tucked under' posture many moms get into, relieving lower back pain in the process. We aren't doing this for a social media pose; we're doing it so you can carry your groceries, chase your toddler, and lift heavy without a second thought.
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