The Abs & Glutes Program
Mami Makeover
Abs after babies. Not a myth, a program.
Three c-sections is my own starting line, so this is the program I wish someone had handed me. It trains the two things that change how you look in the mirror, a midsection that actually works and glutes that carry the shape, and it does them in the right order. Weeks one to four rebuild the pressure system and close the front line, including scar work if you had a section. After that your abs get trained like any other muscle: loaded, progressed and written down. No thousand crunches. No waist trainer. No pretending your body did not do what it did.
- Length
- 8 or 12 weeks
- Sessions
- 5 sessions / week · 45 to 60 min
- Built for
- Moms who want a visible midsection and built glutes. Open to any woman.
- Equipment
- Gym or home setup: dumbbells, bands, bench, cable or band anchor
12 weeks is $119, less per week than two eight week blocks.
One time payment · instant access · 14 day refund window
What you get
Everything arrives at once. Nothing is drip fed, nothing is held back for a second purchase, and the nutrition guide is one tick at checkout if you want it.
Before you start
This is educational coaching, not medical care. Get clearance from your doctor, midwife or pelvic floor physical therapist before you begin, especially if you are pregnant, recently gave birth, had a cesarean, or are managing prolapse, hernia, high blood pressure or any diagnosed condition. Stop training and contact your provider if you notice bleeding, dizziness, pain, leaking of fluid, or pressure in the pelvis.
What you walk away with
- A visible, defined midsection built from real ab training, not endless cardio
- Glutes that grow while the waist stays tight, the mommy makeover shape without surgery
- Deep core and pelvic floor that stop leaking, doming and low back ache
- C-section scar work and a diastasis check built into the first four weeks
- Numbers on paper: hip thrust, RDL and loaded ab work all tracked week to week
- A nutrition guide that gets you lean enough to see the work, without starving
How your program is built
Every session is the same five parts in the same order, about 60 minutes end to end. If you set a shorter session on your intake, each part shrinks with it — nothing gets cut.
- 1
Warm-up 8–10 min
Dynamic mobility and activation matched to the day's lifts: bridges and band walks before glutes, pull-aparts and scap work before upper.
- 2
Strength 30–35 min
One major lift — squat, deadlift, bench or hip thrust — for four to five sets with full rest, then at least four accessories at three sets of eight to fifteen. Sets, reps and rest follow your goal, and the accessories rotate every four weeks while the main lift stays put.
- 3
Burnout 10–12 min
A HIIT style finisher: circuits, EMOMs, AMRAPs or intervals using the day's muscles plus conditioning, scaled to your experience and equipment.
- 4
Abs 5–7 min
Core in every session, rotating anti-rotation, flexion and stability. Pregnancy and postpartum get breathing and pelvic floor work instead.
- 5
Stretch 5 min
Static stretches for exactly what you trained, listed so you can follow along and finish calm.
It is shaped from your intake: your days per week set the split (two or three days full body, four upper/lower, five push, pull, legs, glutes and a flush day), your equipment filters the exercise pool, anything you flag as an injury is swapped for an alternative with a note, and pregnancy, postpartum or youth training changes the rules — no supine work after the first trimester, low impact burnouts, breathing and pelvic floor instead of crunches, and technique first with no maximal lifting for teens.
The blueprint
How the 8 or 12 weeks are built
Rebuild the Middle
Pressure, scar and position before load
2 glute focused · 1 waist and pull · 1 push · 1 rotating
- 360° breathing and pelvic floor timing before every session
- Diastasis self check and c-section scar mobilisation, repeated weekly
- Hip thrust, RDL and split squat standards so the glutes take the load
- Anti-rotation and lower ab work with a doming rule you can see
Load the Abs
Treat the six pack like a muscle and overload it
2 glute focused · 1 waist and carry · 1 push · 1 rotating
- Loaded crunch, hanging knee raise and weighted side bends, progressed weekly
- Heavy hip thrusts and RDLs, the two lifts that build the shape
- Heavy carries for the waist you cannot get from crunches
- Hard low impact intervals, no jumping required
Definition (12-week track)
Peak the lifts, sharpen the middle
3 lower and core · 1 upper · 1 conditioning
- Top set and back off on the thrust and the hinge
- Ab work taken close to failure with load, one extra hard set each week
- Conditioning dialled to reveal the work without wrecking recovery
- Week twelve retest against your week one numbers and measurements
A week inside Mami Makeover
5 training days + 2 rest days each week. Every training day is a primary lift, at least four accessories, a burnout, abs and a stretch, around 60 minutes.
Optional nutrition add on
The Mami Makeover Plate
Abs show at a body fat you can actually hold while feeding a family. This is a fuelling plan with a small, honest deficit, not a cleanse.
1.8 to 2.2g protein per kg · modest deficit or maintenance · carbs around training
Nutrition pillars
- Protein at every meal so you lose fat and keep the muscle you are building
- A deficit small enough to keep milk supply, energy and mood intact
- Fibre and hydration targets that fix the bloat people mistake for belly fat
- Snack and takeout swaps for the days that get away from you
- A maintenance plan for what happens after week eight or twelve
A sample day, photographed
Morning
Greek yogurt bowl with berries and granola
5 min · 480 kcal · 36g protein
Midday
Chicken and rice bowl with cucumber salad
20 min · 620 kcal · 52g protein
Snack
Cottage cheese with pineapple
2 min · 230 kcal · 24g protein
Evening
Steak, roast potatoes and green beans
35 min · 700 kcal · 52g protein
These are real plates from the guide. Add it at checkout for $30 and portions scale to your macros inside the member meal guide, the recipes stay the same.
Coaching standards & safety
- Postpartum: six weeks clearance minimum, twelve weeks after a c-section, and clearance from your provider first
- Doming, dragging or leaking means regress the movement, every core exercise has a listed regression
- Loaded ab work only starts once you can brace and breathe without coning. That gate is in the program.
Mami Makeover, common questions
How long is the Mami Makeover program?
Mami Makeover runs 8 or 12 weeks, structured as Rebuild the Middle (Weeks 1 to 4), Load the Abs (Weeks 5 to 8), Definition (12-week track) (Weeks 9 to 12). You train 5 sessions / week · 45 to 60 min.
Who is Mami Makeover for?
Moms who want a visible midsection and built glutes. Open to any woman.. Abs after babies. Not a myth, a program.
What equipment do I need for Mami Makeover?
Gym or home setup: dumbbells, bands, bench, cable or band anchor. Every movement has a listed regression or alternative, so you are never stuck choosing between pain and quitting.
Is a meal guide included with Mami Makeover?
Mami Makeover is training only. The Mami Makeover Plate is an optional add on for $30 at checkout, built from the same intake. Abs show at a body fat you can actually hold while feeding a family. This is a fuelling plan with a small, honest deficit, not a cleanse. 1:1 remote coaching always includes it.
Is Mami Makeover safe for me?
Postpartum: six weeks clearance minimum, twelve weeks after a c-section, and clearance from your provider first Doming, dragging or leaking means regress the movement, every core exercise has a listed regression Loaded ab work only starts once you can brace and breathe without coning. That gate is in the program.
How do I get Mami Makeover after buying?
You create your member account, complete a short intake, and your tailored week by week plan and macro targets appear in your portal immediately.
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