- Leslie Santos, founder of LeslieAnn Fit, shares her postpartum workout on TikTok
- She went viral after demonstrating a workout designed to cure abdominal muscle separation
- Each exercise should be done for 45 seconds for a total of 4 rounds.
A post-natal fitness trainer has revealed three core exercises to help mothers get rid of their ‘mama dog’ and heal abdominal separation.
Leslie Santos Founder leslieann fitthas over 14,000 followers on TikTok and provides tips and workouts for fellow moms to “get back in shape” after giving birth.
The Canadian content creator demonstrated a 10-minute routine designed to cure diastasis rectus abdominis, a separation of the abdominal muscles that can occur during pregnancy and cause a bulging stomach. It became a hot topic.
After flashing her flat abs for the camera, Leslie laid down on the mat and began a quick core-focused workout.
She pointed out in the text on the screen that you should do each exercise for 45 seconds and repeat the sequence four times. This will take approximately 10 minutes.
Leslie’s 10-minute “Mom Pooch” workout
- groot bridge march
- Single leg butt bridge (alternate legs)
- supine reverse march
Do each movement for 45 seconds and repeat the sequence 4 times
Leslie started with the glute bridge march, a movement that targets the core and butt.
She lay on her back with her knees bent and her arms at her sides, her feet pressed against the floor, and her hips raised until they were in line with her knees and shoulders.
After rising from her heels, she took turns raising her knees to her chest.
Leslie then performed a series of single leg glute bridges.
She remained lying on her back with her arms at her sides, but now she extended her right leg and tucked her left leg in.
The trainer lifted her hips until her outstretched legs were almost in line with her back.
She then lowered her hips to the floor and repeated this motion for 45 seconds before switching legs.
For Leslie’s final exercise, she performed a supine reverse march.
She was lying on her back with her arms at her sides and raised her knees so that her thighs were perpendicular to the floor.
Leslie lowered her knee until her foot hit the floor, then raised her knee, then repeated the motion with her other leg.
She continued alternating legs until she completed a 45-second round.
Leslie’s video has been viewed 1.9 million times and received over 120 comments since it was posted on October 13th.
“I can confirm these exercises work. They saved me from surgery,” one fan wrote.
“I was looking to get rid of my mother dog after having 3 babies. Do this now,” another person shared.
“I’ve tried everything over the years. Abs [separation] For me it’s a lifetime,” another claimed.
In response to a question in the comments section, Leslie said that mothers who gave birth vaginally can start core training as early as six weeks after giving birth, with the permission of their health care provider.
She noted that mothers who have had a C-section will likely take longer to heal.
“Everyone reacts differently,” she explained. “But strengthening your deep inner core muscles is a big step toward your goal.”
Leslie, who gave birth to her daughter by caesarean section in 2022, revealed her postpartum progress in September.
She shared a photo of herself during her pregnancy and a recent photo of herself with a toned waist after “four months of intense fitness and nutrition.”
“My C-section incision was painful for nearly eight months, but I chose an active recovery lifestyle and fueled my body with only good things,” she explained.
“How, you wonder?” I knew my WHY. My reason was to wear a sophisticated wedding dress and get married on a mountaintop. The hustle and bustle was real,” she added.
Find your “why” and your journey will be more successful. And remember to love your body every step of the way. ”