Hardcore Fitness

💪 This is why I would give THIS to a beginner:

The goal is to make your movement patterns good!
👉 Learn how the movement should feel.
👉 Learn which muscles should be working.
👉 Build control first.
👉 Strength comes after.

Before adding load, learn to move well.

➡️ Comment “WORKOUT” and I’ll send you the link to the full 12min free workout video on YouTube.
No equipment, proper exercise demonstrations, and clear cues.

Remember to comment how you go! 💪💛

Sore hips or aching knees?

Don’t skip your side glutes! This one is simple, but really effective when performed well - a fav 😬

(P.S hold something for balance if you need to!)

💪 If you are looking for side glute workouts you can do at home, I have a Facebook training group - 3 workouts a week (2x bodyweight/light weight bootcamp and 1x Pilates) $10-12 a week. Feel free to message for details or go to:
👉 www.hardcorefitnesschch.com (link in bio)

These 5 exercises are simple, effective, and beginner-friendly.

But what matters isn’t just what exercises you do - it’s how you do them!

My Beginner Program focuses on teaching good technique, positioning, and simple coaching cues to help you move confidently and train safely from day one.

If you are looking for an easy-to-follow program that helps you build a strong foundation, join me.

Inside the app you’ll get:
✅ 5-20min workouts
✅ Coaching cues throughout every movement
✅ Clear exercise demonstrations
✅ A foundation for safer, more effective progress

Anyone can give you exercises. I’ll teach you how to do them properly.

➡️ 1 week free trial on HardCORE Fit, available on the Apple App Store 💪💛

Don’t just follow workouts. Learn how to train.


fit

Core Doming/Coning—What It Means

Have you ever seen your tummy push out in a ridge or “cone” shape when you sit up or exercise? That’s called coning (or doming) - and it’s your body’s way of saying:

👉 “I’m not managing pressure well right now”

This is really common after pregnancy, but I also see it in women years later who:

Jumped back into exercise too quickly
Do lots of crunches or planks
Haven’t rebuilt their deep core properly

When your deep core (and pelvic floor) aren’t working well together, pressure pushes outward instead of being supported from within.

A good place to begin:
✔ Slow things down
✔ Focus on breath + connection
✔ Choose exercises that support, not strain

That’s when you might notice: A ridge down your tummy;
Your stomach bulging during certain movements;
Feeling “disconnected” through your core.

This doesn’t mean you can’t get stronger. It just means your body needs a different starting point 💛 This is exactly what I help women with inside my Core Recovery program - learning how to rebuild strength without that pressure pushing out.

Comment “CORE” if you want me to send you the details 🤍

Burpee swing… a new fav 🤣😬

If you’re short on time, this move HITS everything 🔥

You’re welcome 😂

(P.S for core weakness and pelvic floor dysfunction - I would build up to this one, if you aren’t doing burpees yet don’t start with this).

4 moves, 1 min each. One serious glute burn 🔥
Save this for your next workout!


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Here’s how to check for diastasis recti at home 💛

In this video, I’ll show you a simple way to check for abdominal separation and what to pay attention to while you do it ✔️

Here’s a general guide to what you might find:
✨ Under 2 fingers wide with firm, springy tension = usually functioning well.
✨ Over 2 fingers wide isn’t automatically a problem - good tension and control matter too.
✨ Softer, sinking tissue, doming/coning, pressure, or weakness can be signs your core needs more support.
It’s not just about closing the gap - we want a core that feels strong, supportive, and functional.

Save this for later and send it to someone who might find it helpful 💛💪

➡️ This is exactly what I help women with inside my Core Recovery program. Comment “CORE” and I’ll send you the details.
➡️ For PT sessions in Christchurch, Spreydon, please direct message to enquire.

Also, *navel* ahhh auto captions 🤣🫠

3 hardCORE press up variations! 💪💛
(These are not your starting point)

Each one challenges your core to stabilise under load -
through the shoulders, trunk, and pelvis.

Single leg → increased demand on pelvic and trunk control.
Crouch to press up → coordination and strength through range.
Pike tricep press ups → high load through shoulders, triceps, and deep core.

They look like upper body exercises, but what limits most people here isn’t arm strength - it’s core control.

If you can’t maintain alignment, control your breathing,
or you feel this shifting into your lower back or hip flexors…
You’re not ready for these yet.

That’s not a limitation - it’s a progression.
Build the foundation first, then earn the complexity.
(And it really is so exciting to watch clients who have this goal get here!).

Good training isn’t about doing the hardest variation.
It’s about doing the right variation - for your body, at the right time.

Same exercise ➡️ different experience.

Your body will always find a way to get through a movement,
but that doesn’t mean it’s doing it well.

If it’s all hip flexors, thighs, or back - that’s really common - but it often means the core isn’t managing the pressure and stability well enough yet and other muscles are compensating or dominating. The cue “engage your core” usually doesn’t help here - and can actually lead to more gripping.

Small tweaks can make a massive difference in what you feel!
The deep core works best through subtle coordination, not force. Small changes in how you breathe, position your pelvis, or move your legs can make a big difference in helping it do its job without gripping or bracing.

Core training is so much more than just exercises 💛💪

Please get in touch if you are interested in a PT session, in Christchurch. Or check the link in my bio for online programs.