@danalandgren - DANA LANDGREN

👸🏽The Pelvic Floor Princess✨ Women’s Health & Fitness Trainer 💪🏼EMPOWERING WOMEN low impact workouts that BURN 💁🏽‍♀️PELVIC FLOOR+CORE program $13.95👇🏼
https://danalandgren.com/products/pelvic-floor-and-core-eguide
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‍️ Hands up all my fellow PERSONAL TRAINERS!!! I love hearing from PTs here on Instagram who have been using my exercises in their sessions. Do you find your clients respond better to low impact workouts?  Over the years I’ve found those who do my low impact workouts more motivated & happier when exercising. Because of this they’ve been able to achieve their goals and improve their lifestyle without quitting half way through. .
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‍️ Now for all my babes who want a KILLER BOOTY BURN be sure to lock this workout in!!!! Complete 3-5 rounds but remember 1 round is still always better than none!! .
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1️⃣ Side lunges variation x 20 alternating sides.
 This variation is a great pelvic floor friendly alternative to the popular step out side lunges.  DR (diastasis recti) & pregnancy friendly.
2️⃣ Curtsey lunge variation x 15 each side.
 By reaching down you’ll have your core working up a storm as well!
 DR friendly. For pregnancy friendly option just don’t bend right over to make room for your growing bump.
3️⃣ Single leg hip thrusts x 15 each side.
 For DR & pregnancy friendly option have both feet on the ground.
4️⃣ Side lying clam extensions x 15 each side.
 DR friendly. For pregnancy friendly option swap this for a standing side leg raise.
5️⃣ Donkey kick pulses x 15 each side.
 Be sure to keep hips as still as possible.
 For DR & pregnancy friendly option swap this for a standing reverse leg raise.
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️ Super excited to hear all your feedback!! Thank you everyone for taking the time to comment on all my posts! Sending each and every single one of you all my love & happy vibes. Keep working on becoming the best version of yourself!!! .
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#homeworkouts #personaltrainer #fitness #pelvicfloorexercises #gymsharkwomen #bootyworkout
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‍️ Hands up all my fellow PERSONAL TRAINERS!!! I love hearing from PTs here on Instagram who have been using my exercises in their sessions. Do you find your clients respond better to low impact workouts? Over the years I’ve found those who do my lo

Sunshine Coast, Queensland
Comments

@the_fitness_dietitian Love that outfit on you girl 😍😍🔥🔥🔥

@lillysabri My beauty you look amazing!!!! #bodygoals as always 💕💕💕

🤔 Can you SPOT REDUCE FAT?? Unfortunately not lovelies. However my workouts are specifically designed so you’re toning the areas you’d like to target whilst also working out in you “fat burning zone!”  Team my workouts with a clean diet plus a well-balanced lifestyle to reduce stress levels and you’ll be on your way to becoming the strongest version of yourself!!  Complete 3-5 rounds of this BACK FAT BURN workout but remember 1️⃣ round is still always better than none!!!  Please TAG your besties to share the motivation.
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1️⃣ Elbow to knee crunch x 15 each side.
 It’s important to pause at the top to add extra resistance on your back whilst finding your balance.
 For DR (diastasis recti) & pregnancy friendly option swap this for a standing bent over option only using the upper body movement.
2️⃣ Bidge hold alternating legs x 20.
 For DR & pregnancy friendly option raise upper back on a bench or end of the bed.
3️⃣ Scapular retraction & extension x 15.
 DR friendly. NOT pregnancy friendly.
4️⃣ Single leg dead lift x 15 each side.
 I’m using these 2.2L (2.2kg) water bottles.
 DR & pregnancy friendly.
5️⃣ Reverse lunge with high knee + arm pull down x 15.
 Squeeze your shoulder blades down & together and hold the high knee for a moment to allow your back muscles to work on stabilising.  For DR & pregnancy friendly option just remove the high knee.
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‍️ My Pelvic Floor & Core Exercise Program also works on strengthening the back to target back pain. Be sure you’ve locked in your 8 minutes for today lovelies!!! If you haven’t downloaded your copy, click the link in my bio for ONLY $13.95.
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 The difference between my program & the workouts which I share here for free are that I in detail go through each movement required to internally engage and strengthen your pelvic floor muscles. By simply moving the body without internal instruction you are unable to see the results which my Pelvic Floor & Core Exercise Program offers. 
.
#fitness #personaltrainer #backpain #pelvicfloorexercises #homeworkouts #backworkout
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danalandgren
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🤔 Can you SPOT REDUCE FAT?? Unfortunately not lovelies. However my workouts are specifically designed so you’re toning the areas you’d like to target whilst also working out in you “fat burning zone!” Team my workouts with a clean diet plus a well-b

Sunshine Coast, Queensland
Comments

@lillysabri My girl 😍😍❤️❤️

‍️ Hands up all my girls who want to see their LOWER ABS & say goodbye to the stubborn pouch!! Comment below & tag your besties.  Read below to hear my top 3 must haves to achieve your goals!!!  Complete 3-5 rounds but remember 1 round is still always better than none!!! .
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1️⃣ Side dips x 15 each side.
 DR (diastasis recti) & pregnancy friendly.
2️⃣ Side arm extension bug legs x 20 alternating legs.
 Be sure your core is switched on by drawing your belly button in towards your spine. This one is TOUGH so only extend your legs out as far as you feel confident. .
 NOT DR & pregnancy friendly.
3️⃣ Standing cross over crunch x 20 alternating sides.
 For DR & pregnancy friendly option remove the cross over & crunch to same side. Feel free to do one side at a time to use other arm to support on bench.
4️⃣ The “DANA burpee” variation x 15.
 DR friendly, for pregnancy friendly option do the push up on a bench or kitchen bench.
5️⃣ Kneeling crunch x 15 each side.
 NOT DR or pregnancy friendly.  For more DR & pregnancy friendly exercises please check out my post “Safe ab exercises - for diastasis recti & pregnancy”.
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LOWER ABS MUST HAVES!!!  A clean diet.  I always recommend seeing a dietitian or nutritionist along with getting an allergy test. Chances are you could have an allergy or food intolerance which is causing bloating.
 Be a QUEEN at my Pelvic Floor & Core Exercise Program.  A strong pelvic floor & core is vital for achieving lower abs! It’ll essentially draw in those lower abdominal muscles to flatten that annoying pouch!
 SWITCH TO LOW IMPACT EXERCISE!
 Enjoy the BURN whilst avoiding pelvic floor dysfunction, abdominal separation, hernias and joint injuries. Remember lovelies, low impact is NOT low intensity!! You’ll be sweating, I promise!!!
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‍️ Pick up my Pelvic Floor & Core Exercise Program via the link in my bio for ONLY $13.95 if you’ve yet to grab your copy yet!! Join me & hundreds of thousands of women around the world become the strongest versions of themselves!! ‍️ Sending you all my love & motivation xxx.
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#lowimpactworkout #homeworkouts #pelvicfloor #abworkout #personaltrainer #fitness
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danalandgren
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‍️ Hands up all my girls who want to see their LOWER ABS & say goodbye to the stubborn pouch!! Comment below & tag your besties. Read below to hear my top 3 must haves to achieve your goals!!! Complete 3-5 rounds but remember 1 round is still alway

Sunshine Coast, Queensland
‍️ WHERE ARE YOU ALL FROM? Comment below beautiful ladies and tag your friends to invite them along our fit happy journey!  For those that are new, WELCOME!!! I’m Dana (Day-na), I live on the Sunshine Coast on the East Coast of Australia, I’m 29 yrs old, solo parent to my beautiful 4 yr old son Rex and I’m a personal trainer obsessed with Women’s Health!!! If you’ve yet to try my workouts, lock in this KILLER HOME CARDIO workout to begin your addiction.  Enjoy the happy endorphins by completing 3-5 rounds but remember 1 round is still always better than none!! .
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1️⃣ Squat hold cross overs x 20 alternating sides.
 Bend from the hips.
 DR (diastasis recti) friendly, for pregnancy friendly option please check out my pregnancy AB friendly workout I posted 7 posts ago).
2️⃣ Burpee variation x 15.
 Who now loves burpees thanks to my burpee variation? I do!!! ‍️‍️‍️.
 DR & pregnancy friendly, however for those who are pregnant you may prefer to use a bench.
3️⃣ Kneeling elbow + knee crunch x 15 each side.
 NOT DR or pregnancy friendly.
4️⃣ Reverse lunge with high knee x 15 each side.
 For DR & pregnancy friendly option remove the high knee.
5️⃣ Side step squats x 20 alternating sides.
 DR & pregnancy friendly.
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‍️ Super excited to read all your comments!! I’ll be filming more workouts as well tomorrow so be sure to jot down your suggestions below. ‍️ I hope you’re all having a wonderful start to your week!! Sending you all my love and warm hugs. .
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#lowimpactworkout #pelvicfloor #fitness #womenshealth #homeworkouts_4u #cardioworkout #fullbodyworkout
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‍️ WHERE ARE YOU ALL FROM? Comment below beautiful ladies and tag your friends to invite them along our fit happy journey! For those that are new, WELCOME!!! I’m Dana (Day-na), I live on the Sunshine Coast on the East Coast of Australia, I’m 29 yrs

Sunshine Coast, Queensland
‍️ Favourite body part to train?? GO. Comment below chickies!! Be sure to tag your besties to share some weekend motivation!!  Complete 3-5 rounds of this KILLER back of thighs workout but remember 1 round is still always better than none. When I first got back onto my fitness journey, I’d promise myself just 1 round each night before jumping into the shower. .
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1️⃣ Single leg hip thrusts x 15 each side.
 Keep pelvis tucked under to avoid arching of the lower back. Draw belly button in towards your spine to keep core switched on.
 DR (diastasis recti) & pregnancy friendly.
2️⃣ Single leg dead lifts x 15 each side.
 Using 2 x 2.2L water bottles (2.2kg each).
 DR & pregnancy friendly.
3️⃣ Kneeling hamstring extensions x 15 each side.
 My ankle weights are 2kg each & I got them from my local sports store. 1kg is still killer & I’d suggest starting off with 1kg.
 NOT DR or pregnancy friendly, swap for standing hamstring extensions.
4️⃣ Curtsy lunges x 20 alternating sides.
 DR & pregnancy friendly.
5️⃣ Bulgarian split squat x 15 each side.
 DR & pregnancy friendly.
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 Please do let me know how you’re all going with my workouts as well lovelies! What are you enjoying and what would you like to see more of? .
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Sending you all my love & positive energy!!! Remember step by step, day by day we’re all here to become the best versions of ourselves. Plan for success and work hard! .
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#lowimpactworkout #homeworkouts_4u #pelvicfloorexercises #gymsharkwomen #fitness #personaltrainer #womenshealth
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danalandgren
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‍️ Favourite body part to train?? GO. Comment below chickies!! Be sure to tag your besties to share some weekend motivation!! Complete 3-5 rounds of this KILLER back of thighs workout but remember 1 round is still always better than none. When I fir

Sunshine Coast, Queensland
18+  Please do comment a bunch of  if this poll I did yesterday completely took you by surprise! This is a topic I talk a lot about to people and when I tell them these statistics they’re always in complete shock! Especially men.
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I only had my first orgasm after doing my Pelvic Floor & Core Exercise Program. Even prior to having my son when my vagina was considered to be in “tip top shape” I had yet to have one, I remember thinking “I may have had one” but how wrong I was. An orgasm ladies isn’t something “you think you may have had”, trust me on that. FOR DECADES we’ve been under the belief that our orgasms are left in the hands of our partner. WRONG! We women can be in control of our orgasms, it is time for us to take control so we can not only feel empowered in the bedroom but bring us closer together in our relationships. Making love is a beautiful and important part of our relationships and BOTH deserve to enjoy the beauty of making love - an orgasm ... or many!.
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When I released my program my focus was on healing diastasis recti, prolapse and light bladder leakage. Very quickly thousands of women were messaging and emailing me their incredible feedback - how it has changed their sex lives and saved their relationships.
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As a personal trainer I am grateful that I have been given the opportunity to work closely with Women’s Health and Continence Physiotherapists to be able to offer so much more than just fitness advice. I want women to become the BEST VERSION OF THEMSELVES and with the journey I’ve taken moving closer into women’s health over the last 5 years I’ve seen thousands of women find their strength through strengthening their pelvic floor and core.
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‍️ Are you ready to become the YES woman?? Start my Pelvic Floor & Core Exercise Program today! Only 8 minutes, maximum 3 times per week. And ONLY $13.95 ‍️. Please tag your girlfriends so together we can empower each other along this incredible journey. If you’ve got any questions please ask below and I will reply.
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#pelvicfloorexercises #lightbladderleakage #motherhood #fitness #lowimpactworkout #personaltrainer #womenshealth
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danalandgren
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18+ Please do comment a bunch of if this poll I did yesterday completely took you by surprise! This is a topic I talk a lot about to people and when I tell them these statistics they’re always in complete shock! Especially men. . I only had my firs

Sunshine Coast, Queensland
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 Want to TONE your entire legs without your quads dominating for the entire workout? Try this KILLER combo to achieve lean legs & a lifted booty.  Please TAG your girlfriends & be sure to like and save the post so Instagram keeps showing you my workouts to keep you motivated!! ‍️ Complete 3-5 rounds but remember 1 round is still always better than none! .
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1️⃣ Bridge holds with pillow squeezes x 15.
 Be sure you’re not bearing down on your pelvic floor by keeping your hips tucked & your belly button drawn in towards your spine & slightly upwards.
 DR (diastasis recti) friendly, for pregnancy friendly option prop your back up on the edge of your bed or on a bench.
2️⃣ Hip thrusts with band x 15.
 Squeeze the booty up the top whilst adding resistance to the band by keeping your knees out as far as you can.
 DR & pregnancy friendly.
3️⃣ Squats with pulse & squeeze x 15.
 Whilst down doing the pulse push the knees outwards to add more resistance to your resistance band!
 DR & pregnancy friendly.
4️⃣ Curtsey lunge with side leg lift x 15.
 Keep your hips as square on as possible to activate all the correct muscle groups.
 DR & pregnancy friendly.
5️⃣ Calf raises x as many as you can (minimum 15).
 You can do these on the edge of a step as well to add more of a burn.
 DR & pregnancy friendly.
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‍️ Excited to hear how you all go with this workout! I’d love to hear what your goals are regarding your body as well lovelies. Please let me know below so I can create more workouts to specifically target your goals! ‍️ Remember to add in my Pelvic Floor & Core Exercise Program as your 8 minute warmup 3 times per week so you’re not only working up a sweat but strengthening your hoo’ha as well!! .
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 The difference between my program & the workouts which I share here for free are that I in detail go through each movement required to internally engage and strengthen your pelvic floor & core muscles. By simply moving the body without internal instruction you are unable to see the results which my Pelvic Floor & Core Exercise Program offers. .
.
#fitness #lowimpactworkout #homeworkouts_4u #personaltrainer #pelvicfloor
DANA LANDGREN - @danalandgren Instagram Profile - inst4gram.com
danalandgren
634

Want to TONE your entire legs without your quads dominating for the entire workout? Try this KILLER combo to achieve lean legs & a lifted booty. Please TAG your girlfriends & be sure to like and save the post so Instagram keeps showing you my worko

Sunshine Coast, Queensland
Comments

@the_fitness_dietitian Love a good low impact leg sess 🙌🏼🔥❤️❤️

@lillysabri Yes meeee 🙋🏼‍♀️🙋🏼‍♀️ saved my beauty xx

‍️ UNDERARM FAT BURN to achieve toned yet elegantly lean arms. .
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 Comment below if you’re saving this killer workout & let me know how you go!!  Thank you lovelies for tagging your besties in the comments. I really appreciate you all sharing my work & helping me inspire all your friends & family too!! .
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 Although it’s not possible to spot reduce fat, these exercises target the under arm to tone & tighten the muscle. Team this killer workout (yes it’ll burn) with my full body sweat sessions aimed at burning fat and you’ll be on your way to reaching your goals!!! .
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Complete 3-5 rounds, but remember 1 round is still always better than none. They’re all variations of tricep exercises. Stick to 12-15 reps of each (each side as well if required.) I used a 2.2L water bottle as my weight which worked a treat. Find some water bottles or cans of food and you’re ready to go!!! .
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 Pregnancy friendly are 2️⃣ & 4️⃣.
 Diastasis Recti friendly are 2️⃣, 3️⃣ & 4️⃣.
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‍️ Remember to team my workouts with healthy wholesome food so you’re able to reach your goals. Your body is your vessel, fuel it with nutritious food! .
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#lowimpactworkout #pelvicfloorexercises #homeworkouts #fitmomsofig #fitness #personaltrainer #armworkout #fatburner
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danalandgren
692

‍️ UNDERARM FAT BURN to achieve toned yet elegantly lean arms. . . Comment below if you’re saving this killer workout & let me know how you go!! Thank you lovelies for tagging your besties in the comments. I really appreciate you all sharing my wor

Sunshine Coast, Queensland
Advertisement
 PREPARE yourselves for the BURN!!! Comment below if you love a sweaty workout that gets your heart rate pumping.  Don’t be fooled by my “low impact” workouts ladies, they’re definitely NOT “low intensity”! ‍️ Tag your babes & SAVE this killer high intensity home workout.  Complete 3-5 rounds but remember 1 round is still always better than none. .
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1️⃣ Reverse lunges with high knee x 15 each side.
 For a DR (diastasis recti) & pregnancy friendly option remove the high knee.
2️⃣ Squat pulses with arm raises using pillow x 15 arm raises.
 The arm raises with the pillow will encourage your core to switch on to turn the squat pulses into a full body burn.
 DR & pregnancy friendly.
3️⃣ Burpee variation x 15.
 DR friendly, for pregnancy friendly option do the pushups kneeling on the edge of your bed or at a bench.
4️⃣ Squats with cross over crunches x 20 alternating sides.
 For DR & pregnancy friendly option swap these for side dips with knees touching. (I show this variation in my previous post - DR & pregnancy friendly ab workout).
5️⃣ Kneeling crunch variation x 15 each side.
 For DR & pregnancy friendly option swap these for standing arm & leg extensions. (I show this variation in my previous post - DR & pregnancy friendly ab workout).
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 Excited to hear how you all find this full body high intensity burn!! How many rounds did you all complete? Was it easy, just right or too hard?? I really appreciate all your feedback with both my workouts and my Pelvic Floor & Core Exercise Program. .
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 If you haven’t yet joined our incredibly strong & inspiring community of babes using my program be sure to download your copy via the link in my bio for ONLY $13.95 to help you along your fitness journey whilst strengthening your pelvic floor & core!!! .
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#lowimpactworkout #homeworkouts_4u #gymsharkwomen #fitness #personaltrainer
DANA LANDGREN - @danalandgren Instagram Profile - inst4gram.com
danalandgren
778

PREPARE yourselves for the BURN!!! Comment below if you love a sweaty workout that gets your heart rate pumping. Don’t be fooled by my “low impact” workouts ladies, they’re definitely NOT “low intensity”! ‍️ Tag your babes & SAVE this killer high i

Sunshine Coast, Queensland
Comments

@lillysabri Man I love you ❤️ so beautiful & inspiring xx

Please comment a bunch of ‍️‍️‍️ if you’ve got Diastasis Recti (abdominal separation), are postpartum or pregnant!  You’ve asked for an AB WORKOUT and here it is lovelies. Firstly though remember that if you’re any of the 3 above please be sure you’re doing my Pelvic Floor & Core Exercise Program so you’re getting the best and fastest results from my training.
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🤔 WHY?? To help you heal your diastasis recti, light bladder leakage, back pain, sexual sensation, prolapse & hernias, flatten the stomach, prepare you for labor, fast track your postpartum recovery and help you become the confident woman you want to be!! .
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Complete 3-5 rounds of this SAFE ab workout that’ll still have you sweating!!!  Remember 1 round is still always better than none. Exercise for the happy endorphins and set yourself up for happy habits!!!
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1️⃣ Standing arm & leg extensions x 15 each side.
 Remember to use opposite arm & leg for this one.
‍️ DR & pregnancy friendly.
2️⃣ Side crunch x 15 each side.
 Be sure to lower the hips when “crunching”.
‍️ DR & pregnancy friendly.
3️⃣ a) Squat hold cross overs x 20 alternating sides.
 Hinge from the hips, no hunching of the back. This one is designed to strengthen your abdominal muscles & lower back.
‍️ ONLY DR friendly.
3️⃣ b) Seated side taps x 20 alternating sides.
 Hinge from the hips, no hunching of the back.
‍️ Pregnancy friendly.
4️⃣ Side dips x 15 each side.
 Yes you will possibly feel this one in your glutes and arms too. BONUS!
‍️ DR & pregnancy friendly.
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 Remember to take breaks when you need, stay hydrated and listen to your body. This is not a time to “punish” your beautiful body, use my workouts to fall in love with every step of your journey!.
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‍️ The difference between my program & the workouts which I share here for free are that I in detail go through each movement required to internally engage and strengthen your pelvic floor & core muscles. By simply moving the body without internal instruction you are unable to see the results which my Pelvic Floor & Core Exercise Program offers. .
DANA LANDGREN - @danalandgren Instagram Profile - inst4gram.com
danalandgren
1K

Please comment a bunch of ‍️‍️‍️ if you’ve got Diastasis Recti (abdominal separation), are postpartum or pregnant! You’ve asked for an AB WORKOUT and here it is lovelies. Firstly though remember that if you’re any of the 3 above please be sure you’r

Sunshine Coast, Queensland
Comments

@lillysabri Amazing my girl 💪🏼💪🏼❤️❤️

 LOCK IN THE BURN!! Comment below if you’re promising yourself at least ONE workout this week.  Try for 3-5 rounds but remember 1 round is still always better than none & you mix up my workouts however you wish to suit you. Be sure to tag your besties to keep each other accountable & let me know how you’re going with my workouts. I LOVE hearing all your feedback & reposting in my posts. .
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 Throw on some ankle weights if you’ve got them, mine are 2kg each just from my local sports store but YES this workout is still a killer without the weights. .
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1️⃣ Donkey kicks x 15 each side.
 Keep foot flexed and imagine pushing your heel through the roof.
 For a DR (diastasis recti) & pregnancy friendly option I recommend standing reverse leg raises.
2️⃣ Fire hydrants x 15 each side.
 Keep foot flexed.
 For a DR & pregnancy friendly option I recommend standing side leg raises.
3️⃣ Side lying leg extensions + crunch x 15 each side.
 DR friendly, NOT pregnancy friendly.
4️⃣ Bridge holds x 15.
 2 second hold. SQUEEZE!!!!  DR friendly. For pregnancy friendly option raise upper body on the edge of your bed or bench.
5️⃣ Squats with pulse & squeeze x 15.
 Two pulses plus a 2 second squeeze. Yes the squeeze isn’t exactly flattering but it’ll have your glutes on . Be sure when you’re squeezing you’re not bearing down on your pelvic floor, imagine lifting the muscles around your hip bones upwards at the same time.
 DR & pregnancy friendly.
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 Be sure you lock in my Pelvic Floor & Core Exercise Program as your 8 minute warm up so you’re not only strengthening your booty but your hoo’ha as well. .
.
 The difference between my program & the workouts which I share here for free are that I in detail go through each movement required to internally engage and strengthen your pelvic floor muscles. By simply moving the body without internal instruction you are unable to see the results which my Pelvic Floor & Core Exercise Program offers. 
.
#lowimpactworkout #homeworkouts_4u #gymsharkwomen #fitness #personaltrainer
DANA LANDGREN - @danalandgren Instagram Profile - inst4gram.com
danalandgren
799

LOCK IN THE BURN!! Comment below if you’re promising yourself at least ONE workout this week. Try for 3-5 rounds but remember 1 round is still always better than none & you mix up my workouts however you wish to suit you. Be sure to tag your bestie

Sunshine Coast, Queensland
Comments

@lillysabri My girlllll ❤️❤️ dream body. I fact dream everything xx

@the_fitness_dietitian I can feel the burn just watching you 😂😂❤️❤️❤️

CHEST & SHOULDERS!! 🧐 Do you want to build muscle (lots) or simply tone in these areas?? Please comment below chickies. I love hearing about your goals so I can continue to keep helping you! .
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‍️ I love adding my chest & shoulder exercises into my workout routine to elegantly sculpt my décolletage.  SAVE this killer workout to either do on its own or mix it up with your other favourite workouts of mine.  Complete 3-5 rounds but remember 1 round is still always better than none!!! .
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1️⃣ Chest flys using two 2.2L (2.2kg) water bottles x 15.
 Just find anything at home for the weights. Water bottles, rice, cans, ankle weights etc.
 DR (diastasis recti/abdominal separation) friendly, NOT pregnancy friendly.
2️⃣ Kneeling push-ups x 15.
 DR & pregnancy friendly. You may prefer to do either kneeling pushups using a bench/coffee table/bed or standing at the kitchen bench.
3️⃣ Shoulder press with two 2.2L (2.2kg) water bottles x 15.
 DR & pregnancy friendly. You may prefer to sit on a chair with both feet planted on the ground for extra comfort & support.
4️⃣ Arm circles x 15 each way.
 Continually extend your arms out as far as they go & keep the circle action slow & controlled.
 DR & pregnancy friendly. Again you may prefer to sit on a chair with both feet planted on the ground for extra comfort & support.
5️⃣ Commandos variation x 20 alternating legs half way.  NOT DR or pregnancy friendly.
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‍️ Be sure to tag your girlfriends so we can all keep each other accountable!!  .
 A REMINDER to all my babes using my Pelvic Floor & Core Exercise Program, be sure you’ve locked in your 8 minutes for today so your hoo’ha is going into the weekend feeling strong!  And a huge thank you for sending me all your feedback! You’re all amazing & you should be incredibly proud of yourselves!!! ‍️.
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Have a wonderful weekend beautiful friends!!!
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#lowimpactworkout #homeworkouts_4u #gymsharkwomen #fitness #personaltrainer
DANA LANDGREN - @danalandgren Instagram Profile - inst4gram.com
danalandgren
672

CHEST & SHOULDERS!! 🧐 Do you want to build muscle (lots) or simply tone in these areas?? Please comment below chickies. I love hearing about your goals so I can continue to keep helping you! . . ‍️ I love adding my chest & shoulder exercises into my

Sunshine Coast, Queensland
Comments

@lillysabri That’s my girl 💪🏼💪🏼💪🏼💪🏼

Comment a big  if you get your periods!!!  And it’s an ABSOLUTE YES to working out! But some worry I promise I’ll be gentle. In fact did you know exercise improves moods and reduces cramping.  Please share this one with your girls by tagging them below or sharing in your stories. .
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 I understand (because I get horrible cramps ... and maybe some moodiness hehe) that locking in a workout is the last thing you’d want to do during that time of the month so here’s my GO TO PERIOD WORKOUT that’s gentle yet effective. It’s designed to slowly warm up your lower belly to reduce the cramping so you can enjoy moving your body and the happy endorphins that go with it. I’ve included 3️⃣ stretches & 4️⃣ gentle exercises. Feel free to repeat the whole thing a couple of times (or once) or just repeat the exercises once you’ve already done the stretches. 🧜‍️.
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STRETCHES.
1️⃣ Cat/cow x slowly move through these motions for about 1 minute.
2️⃣ Childs pose x gentle move around in this for 1 minute.
3️⃣ Camel pose variation x both sides slowly to release any lower abdominal tension.
EXERCISES.
1️⃣ Froggy squats x 15.
 DR (diastasis recti) & pregnancy friendly.
2️⃣ Knee openers x 15 each side.
 DR friendly, NOT pregnancy friendly.
3️⃣ Kneeling reverse flys x 15 each side.
 For DR & pregnancy friendly option swap this for a standing position bent over at the kitchen bench.
4️⃣ Kneeling push-ups x 15.
 DR & pregnancy friendly.
 And yes your bottom is to be poking up in the air. This is to keep the pressure off your lower abdominal muscles so you can enjoy a nice upper body burn without aggravating your poor tummy. .
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🧜‍️ Looking forward to hearing how you all go with this one. I get this question almost daily so I’m excited to share it with you. Enjoy a hot water bottle and lots of self love too beautiful friends. Sending you my relaxing vibes. .
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#lowimpactworkout #periodproblems #womenshealth #personaltrainer #fitness #homeworkouts_4u #gymsharkwomen
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Comment a big if you get your periods!!! And it’s an ABSOLUTE YES to working out! But some worry I promise I’ll be gentle. In fact did you know exercise improves moods and reduces cramping. Please share this one with your girls by tagging them bel

Sunshine Coast, Queensland
Comments

@the_fitness_dietitian Exercising on my period always makes me feel better 🙌🏼🙌🏼💕

@lillysabri Another amazing video my gorgeous girl 💕

 Do you find it hard to get your glutes firing? Please do comment below!  I come from a “no booty” family aka “pancake a**”.  Because I rely on my home workouts & resistance bands I do have to work out my booty regularly (at least twice a week) to avoid my pants from literally gaping in the booty area. 🤫 But it is possible to build a booty from home ladies. Consistency is the key though!  Here are some of my favourite exercises I do to get my glutes firing and feeling sore the next day.  Complete 3-5 rounds but remember 1 is still always better than none. .
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1️⃣ Squat pulses x 15.
 Keep the resistance tight on the bands by continually pressing the knees outwards and ensure you’re sitting back into the squat.
 DR (diastasis recti/abdominal separation) & pregnancy friendly.
2️⃣ Donkey kicks x 15 each side.
 Ensure your hips stay nice & still. Have a look at how I position my band in this one to avoid the band from rolling.
 For DR & pregnancy friendly option swap this for a standing reverse leg raise.
3️⃣ Fire hydrants x 15 each side.
 Ensure your hips stay nice & still. Have a look how my arms are positioned. Yes this one will work the core & upper body too.
 For DR & pregnancy friendly option swap this for a standing side leg raise. 
4️⃣ Bridges with knee openers x 15.
 Keeping your hips in neutral pelvis position & drawing the belly button in towards your spine to avoid over arching of the lower back.
 For DR & pregnancy friendly option complete these with upper back on a bench to keep elevated.
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 There are plenty of resistance bands on the market, you can usually pick them up from your local sports store. This way you might even be able to test one out as well. . Keep your movements slow and controlled for optimum glute activation. If you’re finding a whole 15 reps too difficult to hold correct form, do as little as 6 perfectly and move onto the next side. You’re better to have a little rest than to move on with poor form. .
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‍️ Remember to tag your besties & YES these still work wonders without a resistance band if you haven’t got one. .
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#homeworkouts_4u #lowimpactworkout #doyouevenwomen #fitness
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Do you find it hard to get your glutes firing? Please do comment below! I come from a “no booty” family aka “pancake a**”. Because I rely on my home workouts & resistance bands I do have to work out my booty regularly (at least twice a week) to av

Sunshine Coast, Queensland
 COMMENT below if you’re locking in at least 1 workout for this week!!  Try this FULL BODY BURN!!!  I did a poll last week asking if you gorgeous ladies prefer training specific body parts or full body. 🤓  80% of you said full body so here you go chickies!  Be sure to SAVE & tag your besties. ‍️ Complete 3-5 rounds but remember 1 round is still always better than none! Enjoy those happy endorphins & kick start your week off feeling confident and motivated!! .
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1️⃣ Side dips x 15 each side.
 For DR (diastasis recti/abdominal separation) & pregnancy friendly option lower top leg to ground.
2️⃣ Burpee variation x 15.
 DR friendly. Let me know in the comments below if you’d like to see all my burpee variations including pregnancy friendly ones.
3️⃣ Squat hold cross overs x 20 alternating sides.
 DR friendly. For pregnancy friendly option only reach to same side (right hand to right ankle) to avoid twisting of the torso.
4️⃣ Bridge hold leg lifts x 20 alternating sides.
 For DR & pregnancy friendly option swap these for hip thrusts with back elevated on a workout bench of edge of the bed or couch.
5️⃣ Bug legs x 20 alternating sides.
 NOT DR or pregnancy friendly.
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 For all my babes with diastasis recti wanting to move forward with all my workouts, be sure you’re doing my Pelvic Floor & Core Exercise Program so you can heal your DR ASAP!!! By consistently focusing your attention on healing your DR you’ll be joining me with ALL my workouts before you know it!!! I’m talking weeks ladies. ‍️ And for all my pregnant mamas, it’s incredibly important you’re doing my program whilst your pregnant so you can have a speedy recovery post labour. .
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 Keep being the boss ladies that you are!! I’m so proud of you all!! Have a wonderful end to your weekend and a strong start to your week. Sending every single one of you all my love!!!! .
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#fitness #lowimpactworkout #lightbladderleakage #homeworkouts_4u #pregnancy #doyouevenwomen #doyoueven #womenshealth #personaltrainer
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COMMENT below if you’re locking in at least 1 workout for this week!! Try this FULL BODY BURN!!! I did a poll last week asking if you gorgeous ladies prefer training specific body parts or full body. 🤓 80% of you said full body so here you go chi

Sunshine Coast, Queensland
TRUTH! 🤯 Have you ever wondered why I don’t share “popular” exercises like sit ups, crunches, Russian twists, abdominal leg raises, planks etc?? 🤔Unfortunately they’re NOT PELVIC FLOOR friendly which means not so good for your SEX LIFE either. They encourage you to bear down on your pelvic floor muscles which weakens the vaginal wall resulting in decreased sexual sensation for you and your partner.  All the workouts I share I’ve specifically created to be pelvic floor friendly so you can live both an active & enjoyable lifestyle.  Lock in my KILLER AB WORKOUT that’ll keep your vagina strong & get you sweating!! . Complete 3-5 rounds but remember 1 round is still always better than none beautiful friends. 
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1️⃣ Bug legs with pillow x 20 alternating sides (pillow is to add extra resistance).
 NOT DR (diastasis recti/abdominal separation) or pregnancy friendly. 
2️⃣ Reverse lunge twist crunch x 15 each side.
 NOT DR or pregnancy friendly.
3️⃣ Arm & leg extensions with 1 sec pause at extension x 15 each side.
 NOT DR or pregnancy friendly.
4️⃣ Side crunches x 15 each side.
 For DR & pregnancy option lower top leg to ground. 
5️⃣ Squat hold cross overs x 20 alternating sides.
 DR friendly, NOT pregnancy friendly.
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 For all my ladies who are pregnant or suffer from DR, let me know below if you’d like me to pop together another ab workout for you. Remember to be sure you’re doing my program so you can heal your DR. The program is designed to strengthen your core so team it with my DR & pregnancy friendly full body workouts to burn fat & achieve a flat stomach. .
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 The difference between my program & the workouts which I share here for free are that I in detail go through each movement required to internally engage and strengthen your pelvic floor & core muscles which is vital for targeting that stubborn lower tummy pouch so your abs can begin to show themselves!! .
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‍️ So who else is ready to ditch the sit ups and keep their hoo’ha nice and STRONG?!!!.
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#lowimpactworkout #lightbladderleakage #homeworkouts_4u #gymsharkwomen #fitness #diastasisrecti #pregnancy #abworkout #personaltrainer
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TRUTH! 🤯 Have you ever wondered why I don’t share “popular” exercises like sit ups, crunches, Russian twists, abdominal leg raises, planks etc?? 🤔Unfortunately they’re NOT PELVIC FLOOR friendly which means not so good for your SEX LIFE either. They e

Sunshine Coast, Queensland
 HOME CARDIO to BURN FAT + new reviews from babes just like you killing it with my workouts! I rely on my home cardio style workouts to work up a sweat & move over to my fat burning zone.  What would you prefer? Going for a run/walk or locking in my home cardio sweat sessions? Comment below chickies!! ‍️ Complete 3-5 rounds but remember 1 round is still always better than none lovelies. .
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1️⃣ Bulgarian squats x 15 each side.
 DR (diastasis recti/abdominal separation) & pregnancy friendly however feel free to do reverse lunges for extra stability.
2️⃣ Elbow to knee crunch + extension x 15 each side.
 NOT DR or pregnancy friendly, swap for side plank crunches with knee lowered to ground.
3️⃣ Burpee variation x 15.  These are a game changer girls!!! Stop doing burpees & swap them for this variation to avoid damaging your pelvic floor ... and your sexual sensation!!!!
 DR friendly, NOT pregnancy friendly.
4️⃣ Side step squats x 15.
 DR & pregnancy friendly.
5️⃣ Squat hold cross overs x 20 alternating sides.
 DR friendly, NOT pregnancy friendly.
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 Remember to team my workouts with my Pelvic Floor & Core Exercise Program so you’re able to achieve a FLAT STOMACH chickies!!!  The difference between my program & the workouts which I share here for free are that I in detail go through each movement required to internally engage and strengthen your pelvic floor & core muscles which is vital for targeting that stubborn lower tummy pouch!! .
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 Enjoy becoming the best versions of yourselves beautiful friends! Every step forward counts, even if it’s only a little each day. .
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#gymsharkwomen #lowerbodyworkout #womensfitness #lightbladderleakage #lowimpactworkout #fitness #seamlessleggings #homeworkouts #homeworkouts_4u
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HOME CARDIO to BURN FAT + new reviews from babes just like you killing it with my workouts! I rely on my home cardio style workouts to work up a sweat & move over to my fat burning zone. What would you prefer? Going for a run/walk or locking in my

Sunshine Coast, Queensland
Favourite body part to train?? Comment below chickies & tag your besties!  KILLER LEGS!! Not just your booty but every angle of your beautiful legs ladies! Just 1️⃣ round had my legs on fire!  Complete 3-5 rounds to lite your legs on fire. Feel free to mix it up with my other workouts as well & remember that 1️⃣ round is still always better than none! .
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1️⃣ Sumo squat pulses x 15.
 DR (diastasis recti/abdominal separation) friendly, for pregnancy friendly option swap for regular squat pulses.
2️⃣ Bridge hold with pillow squeeze x 15.
 DR friendly, for pregnancy friendly option complete these with back on the edge of a bed or exercise bench.
3️⃣ Side lying clams with leg extensions x 15 each side.
 DR friendly, for pregnancy friendly option swap these for standing side leg raises.
4️⃣ Donkey kicks x 15 each side.
 Keep your hips as stable as possible to get your glute firing.
 For DR & pregnancy friendly option swap for standing reverse leg raises.
5️⃣ Reverse lunges with high knee x 15 each side.
 For DR & pregnancy friendly option remove the high knee.
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 For all my babes using my Pelvic Floor & Core Exercise Program remember to lock in your 8 minute session today!!  The difference between my program & the workouts which I share here for free are that I in detail go through each movement required to internally engage and strengthen your pelvic floor & core muscles. By simply moving the body without internal instruction you are unable to see the results which my Pelvic Floor & Core Exercise Program offers. .
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 Keep up all your hard work beautiful friends!!! .
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#lowimpactworkout #homeworkouts_4u #homeworkouts #fitness #lowerbodyworkout #lightbladderleakage #pelvicfloorexercises #womensfitness #womenshealth #gymsharkwomen #gymshark #personaltrainer
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Favourite body part to train?? Comment below chickies & tag your besties! KILLER LEGS!! Not just your booty but every angle of your beautiful legs ladies! Just 1️⃣ round had my legs on fire! Complete 3-5 rounds to lite your legs on fire. Feel free

Sunshine Coast, Queensland
🤔 Did these results surprise you? Can you feel your pelvic floor?? Chances are probably not. Tag your bestie and ask her too!! ‍️ University studies have shown that 50% of women cannot feel their pelvic floor & yesterday’s poll I did via my stories suggests it’s actually A LOT more! It is sad & frightening to see since a weak pelvic floor can lead to some serious problems and many great benefits never enjoyed. .
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 Fortunately, you now have me now as your online bestie who is happy to open up about all the girlie things many women tend to shy away from. ‍️ Don’t allow yourself to live YOUR LIFE with a weak vagina/pelvic floor/core!!! Just like brushing your teeth, set aside time each week to the health of your hoo’ha! ONLY 8 minutes, 3 times per week.  So my question for you now is new friend, what’s holding you back? Because whatever it is, I’m here to help you become the strongest version of yourself!!!! ‍️.
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IMPROVE with my program!!!.
 Sexual sensation.
 Light bladder leakage.
 Diastasis recti/abdominal separation.
 Flatulence/queefing.
 Backpain.
 Flatten stomach.
 Prolapse & hernias.
 CONFIDENCE!
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 The difference between my program & the workouts which I share here for free are that I in detail go through each movement required to internally engage and strengthen your pelvic floor muscles. By simply moving the body without internal instruction you are unable to see the results which my Pelvic Floor & Core Exercise Program offers. 
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 My Pelvic Floor & Core Exercise Program is available via the link in my bio for ONLY $13.95. Suitable for ALL women including pregnant & postpartum. .
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#fitmomsofig #postpartumbody #pelvicfloordysfunction #pelvicfloorexercises #prolapse #diastasisrecti #fitness #lightbladderleakage
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🤔 Did these results surprise you? Can you feel your pelvic floor?? Chances are probably not. Tag your bestie and ask her too!! ‍️ University studies have shown that 50% of women cannot feel their pelvic floor & yesterday’s poll I did via my stories s

Sunshine Coast, Queensland
‍️ What kinda girl are you?? Do you like to train multiple body parts in one session OR just the one?? Comment below lovelies.  Arms & abs combo is always so highly requested so here you are my dear friends. Lock in 3-5 rounds for a KILLER SWEAT SESH but remember 1 round is still always better than none. .
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1️⃣ Tricep dips x 15.
 DR (diastasis recti) & pregnancy friendly. 
2️⃣ Side dips x 15 each side.
 For DR & pregnancy friendly option lower top leg to ground.
3️⃣ Burpee variation x 15.
 I highly recommend this variation even if you can do a full burpee. This variation focuses on controlled movements and reduces the unnecessary pressure on your joints & pelvic floor. (Personally I think normal burpees should be banned. ).
 DR friendly, NOT pregnancy friendly. 
4️⃣ Commandos variation x 10 each side. (Change legs & starting arm).
 NOT DR or pregnancy friendly.
5️⃣ Push up walk outs x 15.
 For DR & pregnancy friendly option choose pushups at the kitchen bench.
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‍️ Excited to hear how you’re all going this week with your workouts so far. Remember if you’d like to seriously achieve a toned stomach be sure you’re teaming my workouts with my Pelvic Floor & Core Exercise Program along with a clean wholesome diet.
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 The difference between my program & the workouts which I share here for free are that I in detail go through each movement required to internally engage and strengthen your pelvic floor & core muscles. By simply moving the body without internal instruction you are unable to see the results which my Pelvic Floor & Core Exercise Program offers. .
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Let me know if you’ve got any questions regarding your journey towards becoming the best version of yourself below so I can help YOU! Sending you all my positive vibes for a successful week. .
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#lowimpactworkout #homeworkouts_4u #pelvicfloorexercises #homeworkouts #seamlessleggings #fitness
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‍️ What kinda girl are you?? Do you like to train multiple body parts in one session OR just the one?? Comment below lovelies. Arms & abs combo is always so highly requested so here you are my dear friends. Lock in 3-5 rounds for a KILLER SWEAT SESH

Sunshine Coast, Queensland
Comment a bunch of  if you’re locking in your weekend workout ladies. ‍️ Be sure to tag your besties to keep yourselves accountable. I’d love to hear how you went with your workouts this week as well, even if you’ve only done one round.  One round is still always better than none beautiful. ‍️ Complete 3-5 rounds of this killer outer thigh workout to finish your week off strong. .
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1️⃣ Curtsy lunges x 15 each side.
 DR (diastasis recti) & pregnancy friendly.
2️⃣ Leg lifts + squats x 20 alternating leg lifts with squats in between.
 DR & pregnancy friendly.
3️⃣ Kneeling leg lifts variation x 15 each side.
 For DR & pregnancy friendly option complete standing side leg lifts.
4️⃣ Clams with feet raised plus extensions x 15 each side.
 Keep heels together.
 DR friendly, NOT pregnancy friendly.
5️⃣ Side lying leg lifts x 15 each side.
 DR friendly, NOT pregnancy friendly.
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 Thank you again for taking the time to comment & share my workouts. I love connecting with you all and helping you achieve your goals!! We make the best team!! ‍️ Sending you all my love and strength to enjoy your beautiful weekend ahead. A reminder to list all that you are grateful for to keep your mind on a positive path. . .
#pelvicfloorexercises #lowimpactworkout #homeworkouts #homeworkouts_4u #fitness #personaltrainer #womenshealth #pregnancy #postpartum
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Comment a bunch of if you’re locking in your weekend workout ladies. ‍️ Be sure to tag your besties to keep yourselves accountable. I’d love to hear how you went with your workouts this week as well, even if you’ve only done one round. One round is

Sunshine Coast, Queensland
🧜‍️ Hands up all my ladies who want to tone their back & say goodbye to back fat?? ‍️‍️‍️ Tag your besties below & remember to hit SAVE. Complete 3-5 rounds but remember 1 round is still always better than none. Enjoy those happy endorphins!!! .
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1️⃣ Kneeing reverse fly variation x 15 each side.
 Feel free to lower lifted leg to ground for extra support, this one is tough & it’s import to keep your trunk as still as possible.
🧜‍️ NOT DR (diastasis recti) or pregnancy friendly.
2️⃣ Single leg bridges x 30 alternating sides.
 Squeeze those glutes & keep your belly button drawn in towards your spine to avoid over arching of the lower back.
🧜‍️ NOT DR or pregnancy friendly.
3️⃣Scapular retraction x 15.
🧜‍️ NOT DR or pregnancy friendly.
4️⃣ Kneeling arm & leg side extensions x 15 each side.
 THIS ONE WAS KILLER!!!! Just warning hehe.
🧜‍️ NOT DR or pregnancy friendly.
5️⃣ Reverse lunge with high knee + arm pull down x 15.
 Squeeze your shoulder blades down & together and hold the high knee for a moment to allow your back muscles to work on stabilising. 🧜‍️ NOT DR or pregnancy friendly.
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‍️ Having struggled with back fat in the past I can completely understand this may be an area you would like to target (yes I haven’t always been fit ladies). Although it’s not possible to spot reduce fat, I’ve specifically designed this workout along with many of my other workouts to tone the back whilst implementing movements that will allow you to sit in your fat burning zone & work up a sweat!!  Be sure you’re teaming my workouts with a wholesome diet (I always suggest chatting with a dietitian or nutritionist) to achieve results! 🧜‍️.
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 For all the chickies who haven’t got my program yet & would like to strengthen their back, the difference between my program & the workouts which I share here for free are that I in detail go through each movement required to internally engage and strengthen your pelvic floor & core muscles. By simply moving the body without internal instruction you are unable to see the results which my Pelvic Floor & Core Exercise Program offers to help support your back. 🧜‍️
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🧜‍️ Hands up all my ladies who want to tone their back & say goodbye to back fat?? ‍️‍️‍️ Tag your besties below & remember to hit SAVE. Complete 3-5 rounds but remember 1 round is still always better than none. Enjoy those happy endorphins!!! . . 1️

Sunshine Coast, Queensland
18+ chat. ‍️ SWIPE ACROSS!!! SEXUAL SENSATION. Comment a bunch of ‍️‍️‍️ if you’d like to have sexual sensation which is off the hook!!! I’m not talking about “HOT SEX” though ladies, I’m talking about beautifully connecting with your lover and becoming in tune with yourselves. With years of experience in the fitness industry I’ve spoken with thousands of women. The common factor I’ve seen pop up time and time again is lack of sexual sensation and increased injury with many exercise programs which have come about.
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 Everyday, women direct message me and email me telling me that they’ve been doing “other well known fitness programs” for a while and only feeling disappointed and disheartened. They’ve then decided to make the switch to my low impact pelvic floor friendly workouts as well as my Pelvic Floor & Core Exercise Program and they’ve seen AND felt life changing results within a few short weeks.
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 I can’t stress how important it is to choose your daily exercise choices carefully ladies. My workouts are designed to support you in ALL areas of your life. Whether it be weight loss, toning, strengthening, pelvic floor support, injury rehab & prevention, longevity, confidence and to improve your love life. They’re designed to help you become the best version of yourself!!! Please take the time to read through the feedback of some of the thousands of women currently doing my Pelvic Floor & Core Exercise Program. Get started today, YOUR BODY NEEDS YOU!!!.
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 The difference between my program & the workouts which I share here for free are that I in detail go through each movement required to internally engage and strengthen your pelvic floor & core muscles. By simply moving the body without internal instruction you are unable to see the results which my Pelvic Floor & Core Exercise Program offers. .
.
 A huge thank you to all the women who take the time to share with me their feedback. You are inspiring hundreds and thousands of women around the world!!!
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#womenshealth #fitnessmotivation #lowimpactworkout #lightbladderleakage #homeworkouts_4u #pregnancy #postpartumbody #weightloss #relationshipquotes #fitness
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18+ chat. ‍️ SWIPE ACROSS!!! SEXUAL SENSATION. Comment a bunch of ‍️‍️‍️ if you’d like to have sexual sensation which is off the hook!!! I’m not talking about “HOT SEX” though ladies, I’m talking about beautifully connecting with your lover and becom

Sunshine Coast, Queensland