@danalandgren - DANA LANDGREN

👸🏽The Pelvic Floor Princess✨ Women’s Health & Fitness Trainer 💪🏼EMPOWERING WOMEN workouts•adventure•happiness 💁🏽‍♀️PELVIC FLOOR+CORE program $13.95👇🏼
https://danalandgren.com/products/pelvic-floor-and-core-eguide
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‍️ SMALL WAIST body sculpt!! ‍️.
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 Comment below if you’d like to achieve a SMALLER WAIST & tag your besties to share the motivation!!! ⭐️ Be sure to SWIPE across to hear my “happy tips” & read amazing feedback from babes just like yourself!!! .
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 Complete 3-5 rounds for a sweat sesh that’ll burn! 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, however you may prefer to lower top foot or knee to ground for extra support).
2️⃣ Lying leg lift x 15 each side (I added my 2.2L/2.2kg water bottle).
 Keep top foot flexed & imagine stretching it as far away to activate leg muscles. DR friendly, for pregnancy friendly option choose a standing leg lift.
3️⃣ Fire hydrant x 15 each side.
 For DR & pregnancy friendly option stand leaning over a kitchen bench and do the same. 
4️⃣ Squat hold cross overs x 20 alternating side (using a water bottle if you’d like to add extra resistance to abdominal muscles).
 DR friendly, for pregnancy friendly option do not do the cross overs, simply reach to each side - right hand to right calf etc.
5️⃣ Standing upright row x 15 (I’m using my 2.2L/2.2kg water bottle).
 If your sticking to a light weight then it’s safe for those with DR or pregnant. However, if you’re wanting to lift heavy for you then please choose a standing position to relieve any pressure off the pelvic floor muscles.
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‍️ Remember lovelies!!! If you’re wanting to seriously tone & tighten your stomach be sure you’re doing my Pelvic Floor & Core Exercise Program so you’re able to tighten your full waistline.  #projectsmallwaistline.
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#lowimpactworkout #pelvicfloorexercises #pregnancy #homeworkouts #fitness #personaltrainer #smallwaist
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‍️ SMALL WAIST body sculpt!! ‍️. . Comment below if you’d like to achieve a SMALLER WAIST & tag your besties to share the motivation!!! ⭐️ Be sure to SWIPE across to hear my “happy tips” & read amazing feedback from babes just like yourself!!! . .

Sunshine Coast, Queensland
‍️ A STRONG CORE + A STRONG HOO’HA = A STRONG WOMAN!!! One of the many things I have noticed over the last 10 months since releasing my Pelvic Floor & Core Exercise Program is that a woman’s confidence SHINES when using my program!!!  I think it’s fair to say that when a woman is feeling confident with her physical self from the inside out, her emotional self feels proud and excited to enjoy life in all areas to its fullest. ‍️ I love that I’ve had this opportunity to change women’s lives all over the world. (Thanks Instagram for your amazing platform). .
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 A reminder that if you didn’t find the time this week to squeeze in your 8 minutes of my Pelvic Floor & Core Exercise Program you can still do it today and then start your week fresh again on Monday.  SWIPE across to read some of the many life changing reviews from beautiful women deserving of confidence just like yourself.  My program is available via the link in my bio in case you haven’t downloaded it yet to your phone, iPad or computer.  For only 1 payment of $13.95 START TODAY! Become the strongest version of yourself. ‍️.
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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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#pelvicfloorexercises #homeworkouts #fitmomsofig #lowimpactworkout #prolapse #hernias #postpartum #pregnancy #diastasisrecti #personaltrainer #womenshealth
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‍️ A STRONG CORE + A STRONG HOO’HA = A STRONG WOMAN!!! One of the many things I have noticed over the last 10 months since releasing my Pelvic Floor & Core Exercise Program is that a woman’s confidence SHINES when using my program!!! I think it’s fa

Sunshine Coast, Queensland
NEW EXERCISES for your home booty!!! .
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Hit SAVE & tag your besties below to share the motivation!! ‍️.
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Complete 3-5 rounds but remember chickies, even 1 round is better than none. .
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1️⃣ Rainbow lunges x 15 each side.  DR & pregnancy friendly. Be sure you’re sitting back into the lunge so your grounded glute is activated. To help be sure your toes are lifted, this will help you from falling forward.
2️⃣ Single leg hip thrusts x 15 each side.
 DR & pregnancy friendly however you may feel more comfortable having both feet on the ground. Still a great burn. Remember to squeeze those glutes chickies!!
3️⃣ Single leg froggy lifts x 15 each side.
 NOT DR or pregnancy friendly. For DR & pregnancy friendly option do a standing reverse leg lift.
4️⃣ Kneeling hamstring extension (killer glute isolation) x 15 each side.
 NOT DR or pregnancy friendly. For DR & pregnancy friendly option lean over kitchen bench.
5️⃣ Squat pulse with leg lifts x 20 alternating leg lifts.
 DR & pregnancy friendly.
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‍️ Be sure to lock in my Pelvic Floor & Core Exercise Program as your warm up so you’re not only working your booty but your hoo’ha & core.  Also chickies, how have you all gone with my workouts this week? How many have you locked in? Comment below!! ‍️ I’d love to hear how you’re all finding my workouts.  .
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#lowimpactworkout #pelvicfloorexercises #homeworkouts #fitmomsofig #fitness #bootyworkout #personaltrainer
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NEW EXERCISES for your home booty!!! . . Hit SAVE & tag your besties below to share the motivation!! ‍️. . Complete 3-5 rounds but remember chickies, even 1 round is better than none. . . 1️⃣ Rainbow lunges x 15 each side. DR & pregnancy friendly. B

Sunshine Coast, Queensland
‍️ SAFE AB EXERCISES. Tag your besties below chickies!!!
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 Swap popular ab exercises like crunches/sit ups, planks, mountain climbers & v-sits for these pelvic floor friendly exercises. Stop placing unnecessary pressure on your pelvic floor so you can enjoy a strong hoo’ha & flat stomach. .
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 Complete 3-5 rounds to tone & tighten your stomach, but remember 1 round is still always better than none. Get moving today beautiful friends! ‍️.
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1️⃣ Kneeling crunch x 15 each side.
 NOT DR (diastasis recti) or pregnancy friendly. By reversing the crunch from your back to kneeling whilst drawing your belly button in towards your spine you are protecting your pelvic floor from bearing down whilst still feeling a safe burn!
2️⃣ Side dip crunch x 15 each side.
 For DR & pregnancy friendly option lower top leg or knee to reduce resistance.
3️⃣ Bug legs with pillow x 20 alternating sides.  For DR & pregnancy friendly option do arm & leg extensions bent over a kitchen bench.
4️⃣ Squat hold cross overs x 20 alternating sides. Using a 2.2L water bottle.
 DR friendly, for pregnancy friendly option do not do cross over just reach to same side. (Right hand to right foot etc).
5️⃣ Burpee variation with standing side crunches x 15.
 DR friendly, for pregnancy friendly option do the push-up at a kitchen bench.
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‍️ I recommend only commencing high impact ab exercises like crunches/sit ups, planks, mountain climbers & v-sits once you have reached beyond level 3 of my Pelvic Floor & Core Exercise Program. However please do keep in mind that even though I’m beyond level 3 I still only stick to pelvic floor friendly exercises for the longevity of my body. The only times I do high impact exercise is for “fun” like running and volleyball, not for weight and muscle maintenance. I hope this helps lovelies. Please ask any questions below so I can continue to help you along your journey as best as I can. .
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#lowimpactworkout #pelvicfloorexercises #homeworkouts #fitmomsofig #fitness #fatloss #abworkout #personaltrainer #postpartumfitness
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‍️ SAFE AB EXERCISES. Tag your besties below chickies!!! . Swap popular ab exercises like crunches/sit ups, planks, mountain climbers & v-sits for these pelvic floor friendly exercises. Stop placing unnecessary pressure on your pelvic floor so you c

Sunshine Coast, Queensland
 UNDERARM FAT BURN!!!.
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Comment below if you’re saving this killer workout & let me know how you go!!  Please do tag your besties to share the motivation as well! ‍️.
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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 weight which worked a treat. Find some water bottles or cans of food and you’re ready to go!!! .
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 No. 1️⃣, 3️⃣ & 4️⃣ are DR (diastasis recti) friendly and no. 1️⃣ & 3️⃣ are pregnancy friendly. .
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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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UNDERARM FAT BURN!!!. . Comment below if you’re saving this killer workout & let me know how you go!! Please do tag your besties to share the motivation as well! ‍️. . Although it’s not possible to spot reduce fat, these exercises target the under

Sunshine Coast, Queensland
 Comment below if you’re ready to lock in at least 1 workout in this week! Remember 1 round is still always better than none!!! ‍️ It’s a GREAT week to have a GREAT WEEK!!! Last week I finished off on a high having climbed Mt Coolum which I had been wanting to do for months. I squeezed in 5 workouts plus some beach volleyball. AND I did all of my Pelvic Floor & Core Exercise Program as planned. I feel so proud of myself and even more confident going into this week. ‍️ So chickies, make this week your best week yet so you too can feel proud of yourself!!! Write down your goals below and tag your besties to keep yourself accountable. I’ll be here to remind you throughout the week, you’re not alone beautiful friends. ‍️.
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 Be sure to lock in my Pelvic Floor & Core Exercise Program today. Only 8 minutes, 3 times per week. Available via the link in my bio. .
#homeworkouts #fitmomsofig #pelvicfloorexercises #lowimpactworkout #mountcoolum #sunshinecoast #fitness #hiking
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Comment below if you’re ready to lock in at least 1 workout in this week! Remember 1 round is still always better than none!!! ‍️ It’s a GREAT week to have a GREAT WEEK!!! Last week I finished off on a high having climbed Mt Coolum which I had been

Mount Coolum
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 Comment below if your legs are something you’d like to tone & sculpt this year!!! ‍️ I’ve also made this workout diastasis recti, postpartum & pregnancy friendly.  I would LOVE to hear how you’re all going so far this year. Have you been locking in your workouts? And if you haven’t been, what has been holding you back?  For this killer leg sesh complete 3-5 rounds but remember lovelies, 1 round is still always better than none. We all begin somewhere, even me. ‍️I’m using my girl @homebodysculpt ‘s thera bands which she has just released. .
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1️⃣ Wall squats with band openers x 15 openers.  Only sit as low as you wish and ensure you’re never bearing down on your pelvic floor. Draw your belly button in towards your spine and slightly upwards. .
2️⃣ Standing adductors x 15 each side.
 Yes it is fine to feel it in the glute of the leg which is grounded.
3️⃣ Standing fire hydrants x 15 each side.
 Yes it is fine to feel it in the glute of the leg which is grounded.
4️⃣ Standing donkey kicks x 15 each side.
 Yes it is fine to feel it in the glute of the leg which is grounded.
5️⃣ Curst lunges x 15 each side.
 Keep the band under constant resistance by moving the back leg out more when moving it around the back.
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‍️ Be sure you’ve also got my Pelvic Floor & Core Exercise Program ready for Monday’s session. It is also important that you’re doing your foundation exercises daily which take a minute a few times a day. They can be done anywhere as they are simply internal exercises however so important if you are wanting achieve amazing results using my program. I like to do mine in the shower, whilst waiting for my air fryer or when waiting in line for things during my day. YES you can work on strengthening your hoo’ha whilst waiting for your morning coffee. .
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 Sending you all my positive vibes for a wonderful week ahead!!! And thank you again for taking the time to comment on my posts and tagging your besties!! I love you all!!! .
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#lowimpactworkout #pelvicfloorexercises #homeworkouts #fitmomsofig #fitness #personaltrainer
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Comment below if your legs are something you’d like to tone & sculpt this year!!! ‍️ I’ve also made this workout diastasis recti, postpartum & pregnancy friendly. I would LOVE to hear how you’re all going so far this year. Have you been locking in

Sunshine Coast, Queensland
 HAPPY Friday reminder!!! Can you feel your pelvic floor?? Chances are probably not, unfortunately statistics show most women can’t as they may have an over active or an under active pelvic floor which can lead to some serious problems and many great benefits never enjoyed.  Fortunately, you now have me now as your online bestie who is happy to open up about all the girlie things many of us tend to shy away from. ‍️ Don’t allow yourself to live 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 now? Because whatever it is, I’m here to help you become the strongest version of yourself!!!! ‍️.
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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
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HAPPY Friday reminder!!! Can you feel your pelvic floor?? Chances are probably not, unfortunately statistics show most women can’t as they may have an over active or an under active pelvic floor which can lead to some serious problems and many great

Sunshine Coast, Queensland
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 Comment below if you like to SWEAT during your workouts!!! If this is you, see how many rounds you can do of this killer full body sweat sesh!!!  Remember to click SAVE & tag your besties below! ‍️ Complete 3-5 rounds but remember that even 1 round is still always better than none. .
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1️⃣ Squat hold cross overs x 20 alternating sides.
⭐️ DR friendly, for pregnancy friendly option do not cross over (twists aren’t pregnancy friendly), instead just reach down each side to calf muscles to work the obliques. .
2️⃣ Burpee variation x 15.
⭐️ DR friendly, for pregnancy friendly option use a bench or coffee table for the push-up.
3️⃣ Curtsy lunge with high knee x 15 each side.
⭐️ DR friendly, for pregnancy friendly option remove the high knee.
4️⃣ Squats plus leg raises x 20 squats alternating side leg raises.
⭐️ DR & pregnancy friendly.
5️⃣ Kneeling crunch x 15 each side (feel free to drop back foot to ground for extra support).
⭐️ For DR & pregnancy friendly option, choose a standing position supporting yourself with one hand and “crunching” with same arm & leg.
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‍️ I would love to hear how you’re all finding my workouts. Are you finding them challenging or maybe too easy? I love hearing all your feedback!!!  Remember to squeeze in your 8 minutes of my Pelvic Floor & Core Exercise Program as your warmup if you’re locking this in for a Monday, Wednesday or Friday to achieve your results, especially for a FLAT STOMACH.  Sending you all my love beautiful friends!!! Thank you for enjoying this healthy lifestyle journey with me. I appreciate every single one of you. .
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#lowimpactworkout #pelvicfloorexercises #homeworkouts #fitmomsofig #homeworkouts_4u #fitness #personaltrainer
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Comment below if you like to SWEAT during your workouts!!! If this is you, see how many rounds you can do of this killer full body sweat sesh!!! Remember to click SAVE & tag your besties below! ‍️ Complete 3-5 rounds but remember that even 1 round

Sunshine Coast, Queensland
 Team this BACK BURN sweat sesh with my Pelvic Floor & Core Exercise Program to focus on toning & sculpting the back muscles and feel confident in your favourite strappy tops!! ‍️ By completing this combo at least once a week you can strengthen your back & core to improve posture & reduce back pain and/or injury.  Comment below if you need to strengthen your back in 2019?!! Please tag your besties too chickies especially if they have desk jobs. Let’s all support each other through our best year yet! ‍️ Complete 3-5 rounds but remember even 1 round is still always better than none. .
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1️⃣ Bridge hold with leg lifts x 20 alternating legs.
 For DR friendly option choose 15 x bridges, NOT pregnancy friendly.
2️⃣ Kneeling reverse flys x 15 each side, feel free to drop lower foot to ground for extra support.
 For DR & pregnancy friendly option choose a standing position leaning over a kitchen bench.
3️⃣ Bent over row x 15 using towel or pillow case to create tension by pulling each end apart consistently (palms facing up).
 DR & pregnancy friendly.
4️⃣ Seated row x 15 using towel or pillow case to create tension by pulling each end apart consistently (palms facing down).
 DR & pregnancy friendly.
5️⃣ Scapular retraction x 15 with 1 second hold at top.
 DR friendly, NOT pregnancy friendly.
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 For all the chickies who haven’t got my program yet, 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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‍️ I would love to hear all your feedback too lovelies!!! Let me know if you have any questions as well. Here to help you ALL! .
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#fitmomsofig #homeworkouts #pelvicfloorexercises #lowimpactworkout #fitness #personaltrainer #backworkout #homeworkouts_4u
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Team this BACK BURN sweat sesh with my Pelvic Floor & Core Exercise Program to focus on toning & sculpting the back muscles and feel confident in your favourite strappy tops!! ‍️ By completing this combo at least once a week you can strengthen your

Sunshine Coast, Queensland
 HIP DIPS and toned thighs BURN!!! For all women. Not sure what hip dips are?? Read below and get started on this sweat sesh!! Comment if you’re saving this one and tag your besties!!! ‍️ Complete 3-5 rounds for a hip dip burn but remember 1 round is still always better than none!!! .
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1️⃣ Lowered side lunges x 20 alternating sides.
 DR (diastasis recti) & pregnancy friendly.
2️⃣ Kneeling side rainbows x 15 each side.
 For DR & pregnancy friendly option choose a stand side leg raise.
3️⃣ Cursty lunge with ground touch x 15 each side.
 DR & pregnancy friendly.
4️⃣ Clam + extension x 15 each side.
 DR friendly, NOT pregnancy friendly.
5️⃣ Bulgarian split squats x 15 each side.
 DR friendly, for pregnancy friendly option choose reverse lunges.
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 Now for some info ... by definition HIP DIPS are the inward depression along the side of your body, just below the hip bone. Can be visible whether you’re carrying some extra weight or not. Completely NORMAL by the way ladies!! If your hip bone sits a tad higher than your femur (long legged girls this might be you??) you're more likely to notice them as fat and muscle will naturally want to cave inwards here. However, it is possible to target hip dips by building up the “side booty”, glutes and thighs to reduce the appearance of the “dip”.  I’m one of those long legged girls with obvious hip dips and this year I’d like to work on “smoothing” them out too. Hope you love these exercises as much as I do!!! Remember though chickies, hip dips or no hip dips, we are still beautiful!!! They ARE NOT an imperfection!  Let me know below any other target areas you’d like me to focus on. Love helping you all out beautiful friends!!! .
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#hipdips #hipdipworkout #homeworkout #homeworkouts_4u #pelvicfloor #womenshealth #fitmoms #fitness #personaltrainer
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HIP DIPS and toned thighs BURN!!! For all women. Not sure what hip dips are?? Read below and get started on this sweat sesh!! Comment if you’re saving this one and tag your besties!!! ‍️ Complete 3-5 rounds for a hip dip burn but remember 1 round is

‍️ Comment below if you hate FLABBY ARMS & that STUBBORN TUMMY POUCH!!! Be sure to tag your besties to share this killer combo!!! ‍️ For all my girls asking if I could do more combo workouts this one is for you. I’ve chosen these exercises so even whilst you’re doing the ab exercises your arms will still be working hard.  Complete 3-5 rounds 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 Push-up walk outs x 15.
 DR friendly. For pregnancy friendly option try standing pushups at a kitchen bench or kneeling at coffee table or workout bench.
3️⃣ Kneeling ab crunch & extension x 15 each side.
 NOT DR or pregnancy friendly.
4️⃣ Side dips x 15 each side.
 For DR & pregnancy friendly option lower either foot to ground or knee to bottom knee.
5️⃣ Commandos variation x 12 with right leg up, 12 with left leg up.
 NOT DR or pregnancy friendly.
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‍️ How is everyone going with their new year? Keep in mind that at this time of year our bodies are exhausted from the Christmas New Year rush so be sure to have plenty of early nights, nourishing food and move your body kindly with my low impact workouts. This is the time of year to reward your body, not punish it.  Sending you all my love and positive vibes so you can continue being the best versions of yourselves. .
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 To achieve your flat stomach results be sure you’re doing my Pelvic Floor & Core Exercise Program which is available via the link in my bio for $13.95. .
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#gymsharkwomen #homeworkouts #fitmomsofig #pelvicfloorexercises #lowimpactworkout #fitness
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‍️ Comment below if you hate FLABBY ARMS & that STUBBORN TUMMY POUCH!!! Be sure to tag your besties to share this killer combo!!! ‍️ For all my girls asking if I could do more combo workouts this one is for you. I’ve chosen these exercises so even wh

Sunshine Coast, Queensland