In this instructional YouTube video, Dr. Brianna Dawson of Reset U Fitness addresses postpartum mothers experiencing low back and hip pain. She demonstrates four at‑home strengthening exercises designed to rebuild core and glute strength while alleviating discomfort. The routine begins with a basic pelvic tilt to teach core activation, progresses to a glute‑focused bridge that incorporates the pelvic tilt, then moves to a modified dead bug that isolates lower‑abs while maintaining spinal stability, and finishes with a modified bird‑dog that combines core engagement with hip extension. Throughout each movement, Dr. Dawson provides detailed cues—breathing patterns, pelvic positioning, hold durations (3‑10 seconds), and progression options for more advanced users. The video concludes with a brief invitation to visit resetyoufitness.com for a free consultation and a standard call‑to‑action to like, subscribe, and share the content.
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Hey moms, are you experiencing any low back and hip pain after having birth? Feeling a little bit weak in your core and in your glutes? Well, today we're going to go over 4 strengthening exercises you can do at home right now to help relieve your pain. I'm Dr. Brianna Dawson from Reset U Fitness, and we're going to go over that right now. Woo! Okay, so number 1, we're going to focus on your core. We call this a pelvic tilt. It's the basic for all your core movements, moms. So here we go. You're going to have your knees flat. You see, I have a nice arch here in my back. So what I'm going to do with that arch, I'm going to bring my pelvis backwards. So I'm bringing my back flat, as you can see right here. And now I'm bringing belly button to spine, and you're going to do a little exhale at the end to really engage that core. So again, my start position, exhaling. Belly button to spine. Nice deep core activation. Okay, one more time. There you go. Number 2, we're going to use that pelvic tilt again, but now we're going to add on to it. So again, you're going to start in the same positions here. Again, I'm bringing my back flat. Exhaling. And now what I want you to do, press through your glutes to come up and then engage your heels. So you get a nice strengthening exercise through your butt and your hamstrings and your core all at the same time, holding like 5 to 10 seconds and then coming down nice and slow. Okay, one more time. Core is engaged. Bridging up. See, I'm not bridging as high because I'm engaging my core and my glutes at the same time. And exhale. Okay, so number 3, we're going to do a modified dead bug just because after having baby, we lose that core. It gets stretched out. So it's really important we break down this movement so you have the proper foundation to build your core up safely and properly. So here we go. So again, I'm going to find my pelvic tilt. I'm exhaling and now I'm going to bring my legs up. Okay, so make sure you're still maintaining this flat position on the ground. Now what I'm going to do is I'm going to break it down arms and hands. So I'm exhaling, holding this core. I'm going to try and let this come up. Good. And then leg without losing my core. So that's where my core starts giving out right there. So I'll come in and out and then leg. You'll probably find the leg one a little bit harder just because of those lower abs, okay? Last but not least, we're going to do a modified bird dog. Again, for the same reasonings that we're going to have trouble engaging our core. So it's easier to break it down and have that proper foundation before we advance it further. So we're going to start hands and knees. Just make sure your knees are in alignment with your hips and your hands are in alignment with your shoulders. You can do a little cat-cow to find where your neutral spine is, and that's where mine is right there. I'm going to go belly button to spine. Exhale. And then I'm going to lift as I'm looking up and then let it go. Exhale. I'm holding about like 3 to 5 seconds on each pose. And then I'm going to kick out. You'll feel that lower core engage and exhale. And again, kicking out, lower core engages. Now, if you're a more advanced mommy and you're really strong, you can do like a little hover in this position holding that. So it would be an inhale, exhale, engaging, and I'm going to hover my knees like just an inch or two off the floor and holding that core nice and strong. And then let it go again, 3 to 5 seconds for the hold. Hey, Mom. So hopefully you found those 4 strengthening exercises very helpful. Helps stabilize your core and your hips so you can carry your baby around all day without any pain. Now, if you want some more in-depth strengthening exercises, you could always go to our website at resetyoufitness.com and get a free consultation. But if you found these exercises really helpful, we hope you like and subscribe to our page, give us a follow, and share it with your friends. My name is Brianna Dawson, and have a great day.
