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Bek

@bekkkannn

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@bek
Pre & Postnatal Fitness Coach 🤍
Helping moms build strength before + after baby
Deep core • Pregnancy • Postpartum
📧 [email protected]

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Some of my favorite core exercises that help rebuild my core after pregnancy. Consistency will give you progress!

#transformation #mombod #fitnessmotivation #explorepage by @bekkkannn

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3 months ago

If your back ribs feel “stuck,” try this breathing exercise.

One of my favorite ways to work on rib mobility, 360° breathing, and deep core connection is placing a Pilates ball underneath the rib cage and practicing slow, controlled breaths.

But why does this work? 👇🏼

✨ Your ribs are meant to expand in ALL directions.

When you inhale, your rib cage should expand not only forward and out to the sides, but also into your back. This is a big part of 360° breathing.

However, if you tend to breathe shallowly into your chest, hold tension through your upper body, or have difficulty expanding your posterior ribs, you may notice that your back ribs feel restricted or barely move when you breathe.

✨ This is where the Pilates ball comes in.

By placing the ball beneath your rib cage, you create a gentle point of contact against the back of your ribs. As you inhale, focus on breathing into the ball, allowing your posterior ribs to expand into that space.

The ball provides sensory feedback, helping you become more aware of an area that can be difficult to feel or connect with during breathing.

You’re essentially practicing how to direct your breath into your back body instead of allowing all the movement to happen through the front of your chest.

#transformation #mombod #fitnessmotivation #explorepage #postpartum by @bekkkannn

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11 hours ago

Building a defined back doesn’t happen overnight. It takes consistency, progressive overload, and finding the exercises that help you build muscle where you want it.

These are 4 of my favorite movements for building a stronger, more defined back:

✨ Lat pulldowns — Build your lats to create that beautiful V-taper and help give your waist a more defined appearance.

✨ Lat pullovers — Target your lats and work on building that upper-body shape and definition.

✨ Reverse flys — Strengthen your rear delts and upper back for more detail and definition.

✨ Row variations — Build thickness through your back while strengthening your mid-back and improving overall upper-body strength.

The secret isn’t doing a million different exercises. It’s mastering your form, progressively challenging yourself, and staying consistent long enough to see the results. 💪🏼

Save this for your next back day!

#transformation #mombod #fitnessmotivation #explorepage #postpartum by @bekkkannn

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2 days ago

Deep core exercises help you:
✨ Strengthen your transverse abdominis (your body’s natural deep abdominal support system)
✨ Improve core control and stability
✨ Support pelvic floor function
✨ Improve posture and manage abdominal pressure
✨ Build a stronger foundation for a tighter, more defined waist

Your lower belly doesn’t need to be punished into submission. Focus on building strength from the inside out, mastering your breathing, and staying consistent. 🤎

Remember, you can strengthen your core, but you can’t spot-reduce fat from your lower belly. And if you’re postpartum, healing your core takes time!

Save this for your next deep core day! 💪🏼

#transformation #mombod #fitnessmotivation #explorepage #postpartum by @bekkkannn

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2 days ago

POV: You want to sculpt & tone your body at home 🤎

You don’t need a gym or hours of workouts to start seeing a difference. Just a few intentional exercises, consistency, and a plan that works for YOU.

Save this for your next at-home workout ✨

More workouts + programs coming soon to my app 🤍

#transformation #mombod #fitnessmotivation #explorepage #postpartum by @bekkkannn

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4 days ago

Learning to breathe under brace 👇🏼

This position looks simple, but there’s a LOT happening here.

With my elbows supported on the mat and the yoga block between my legs, I’m working on:

✨ Serratus anterior activation — I’m actively pushing the floor away through my forearms, creating space between my shoulders and helping my shoulder blades stay controlled. The serratus plays a big role in shoulder stability and connects into the ribcage, making it an important muscle to train alongside your core.

✨ 360° ribcage breathing — Instead of only breathing into my belly or letting my ribs flare forward, I’m practicing expanding my ribcage front, sides AND back as I inhale.

✨ Deep-core connection — I’m maintaining gentle abdominal tension without sucking my stomach in or aggressively bracing.

✨ Pressure management — The goal isn’t to hold my breath or create a huge amount of pressure. I’m learning how to maintain support through my core while still being able to breathe.

This is what I mean by “breathing under brace.”

You’re teaching your body that your core can stay connected and supportive while your diaphragm continues to work.

For postpartum core training, this is an important skill because core strength isn’t just about how hard you can contract your abs. It’s also about how well you can breathe, create pressure, control your ribs, and maintain that pressure as you move.

Think: gentle brace → wide ribs → breathe → maintain control.

Your core shouldn’t feel like it’s being sucked inward. It should feel supported, controlled and connected.

Save this if you’re working on rebuilding your core postpartum 🤍

#transformation #mombod #fitnessmotivation #explorepage #postpartum by @bekkkannn

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5 days ago

It’s not just about doing more ab exercises. It’s about learning how to properly engage your deep core to support your body from the inside out.

Your deep core works with your diaphragm and pelvic floor to help manage pressure, stabilize your spine, and improve core control. This is especially important after pregnancy, when your body has gone through so many changes.

✨ 5 deep core exercises I did:

* Reverse plank variation
* Dead bug
* Rotating side crunch
* Toe taps
* Clam shells

These movements help build core strength, improve stability, and support pelvic floor function when performed with proper breathing and pressure management.

And that “mom pooch” you’ve been struggling with? Sometimes it’s not about doing MORE crunches. It’s about rebuilding your foundation, learning to manage pressure, and creating a stronger connection with your deep core.

You can’t spot-reduce fat or guarantee a smaller waist with specific exercises, but you can build strength, improve control, and work toward a more defined midsection. 🤎

Mamas, save this workout for your next deep core day!

#transformation #mombod #fitnessmotivation #explorepage #postpartum by @bekkkannn

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6 days ago

Taking my pregnancy pancake ass to LIFTED GLUTES 🍑😂

🚨 12 week booty program, link in bio!! 🚨

Let’s talk about something not enough moms talk about… you can absolutely lose some of your glute size and shape during pregnancy and postpartum.

Between hormonal changes, changes in activity, time away from lifting, and your body going through SO much, your glutes can look and feel completely different. And when you’re busy being a mama, getting back into a routine isn’t always easy.

But here’s your reminder: you can build your glutes back with consistency, progressive overload, and a plan that works for YOU. 🤎

You don’t need to spend hours in the gym or do a million random exercises. You need to show up, train with intention, fuel your body, and give yourself time to see results.

That’s exactly why I created BOOTY BY BEK 🍑

✨ 12 weeks dedicated to building your glutes
✨ My favorite glute exercises I’ve used over the years
✨ A structured program to help you train with purpose
✨ A plan to help you build strength, shape, and confidence

Your body can change through motherhood, but that doesn’t mean your goals have to disappear.

We’re taking the pregnancy pancake ass to LIFTED 🍑😂

BOOTY BY BEK is here. Let’s build those glutes, mama! 🤎

#transformation #mombod #fitnessmotivation #explorepage #postpartum by @bekkkannn

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7 days ago

5 exercises I’m using to help tone + define my abs 🔥

If you want more than just a “flat stomach,” don’t forget about your deep core.

Your abs aren’t just about doing hundreds of crunches. I like combining deep-core control with more advanced movements that challenge your entire core to stabilize, resist movement, and actually control your body under tension.

✨ The goal isn’t just to “feel the burn.”
It’s learning how to properly use your deep core, control your ribcage and pelvis, and progressively challenge your abs over time.

And remember: stronger, more defined abs come from building muscle + overall body composition, not from doing endless ab exercises.

Save this for your next core workout 🤍

#transformation #mombod #fitnessmotivation #explorepage #postpartum by @bekkkannn

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7 days ago

If you’re working on core strength, don’t forget about your hips + pelvis. 👇🏼

These are quadruped hip hikes, and they’re one of those exercises that look simple but require a lot of control.

From an all-fours position, with one knee elevated, you slowly lift and lower one side of your pelvis while keeping the rest of your body stable.

Why I love them:

✨ Strengthens the glute medius and lateral hip
✨ Improves pelvic stability and control
✨ Builds better hip stability
✨ Challenges your deep core to keep your trunk controlled
✨ Teaches you how to move your pelvis without compensating through your spine
✨ Helps build the stability needed for movements like walking, squatting, lunging and single-leg exercises

And especially when you’re rebuilding your core after pregnancy, I think it’s important to remember that your core isn’t just your abs.

Your deep core, diaphragm, pelvic floor, hips and glutes all work together to create stability and manage pressure.

So instead of always thinking about doing more reps or making an exercise harder, sometimes the goal is simply to slow down and learn to control your body.

Small movement. Big control. 🤍

#transformation #mombod #fitnessmotivation #explorepage #postpartum

Save this for your next core + hip stability workout! by @bekkkannn

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9 days ago

This looks simple… until you try it. 🫠

One of my favorite ways to challenge the deep core is a bear hover with a Pilates ball squeeze.

Here’s how to do it:

✨ Start on all fours with your hands underneath your shoulders and knees underneath your hips.

✨ Place a Pilates ball between your inner thighs and gently squeeze it. You don’t need to crush the ball — think controlled, intentional tension.

✨ Tuck your toes underneath you and take a breath in.

✨ As you exhale, gently engage your deep core and lift your knees just 1–2 inches off the floor.

✨ Keep your back neutral, ribs stacked over your pelvis, and continue breathing while maintaining the ball squeeze.

✨ Hold for a few seconds, then slowly lower with control.

WHY I LOVE THIS EXERCISE 👇

This isn’t just an “ab exercise.” You’re teaching your body to create and manage pressure while your entire core works together.

The ball adds an inner-thigh/adductor challenge, which works with your deep core and pelvic floor to help create more stability through your pelvis.

The bear position also requires your transverse abdominis, serratus anterior, shoulders, and pelvic stabilizers to work together to keep you steady.

And one of my favorite parts?

You have to learn how to breathe while you’re braced.

Instead of sucking your stomach in and holding your breath, you’re practicing maintaining core tension while still allowing your rib cage and diaphragm to move.

🔥 You should feel:
• Deep core engagement
• Inner thighs working
• A subtle pelvic floor connection
• Serratus/shoulder stability
• Your entire midsection working to keep you from shifting

You shouldn’t feel like you’re straining, bearing down, or holding your breath.

For postpartum core rebuilding, I love exercises like this because we’re not just chasing the feeling of “burning abs.” We’re teaching the core to coordinate, stabilize, breathe, and handle movement together.

The goal isn’t to make the exercise look harder. It’s to make your body stronger and more connected. 🤍

#transformation #mombod #fitnessmotivation #explorepage #postpartum by @bekkkannn

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9 days ago

It might not always be what we want, but it’s not just about us anymore.

It’s what we can do in our spare time, what can we share with them. Might not always be ideal… but this moment right here, I know won’t last.

We need to slow down and breathe and take in their presence cause they actually want our attention right now.. ALWAYS take time for yourself it is so necessary, but know it’s not always going to be the way you want it, and that’s okay!

#transformation #mombod #fitnessmotivation #explorepage #postpartum by @bekkkannn

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10 days ago