Core & Pelvic Floor Restore Week Four (Demo)
Core & Pelvic Floor Restore • 3m 49s
- Mobility:
- Cat/cow: think about 360 breathing with this one
- Open book stretch
- Supine shoulder presses
- 360 breathing: 30 reps throughout the day
- Again, in different positions. I’ve added in a few different ones today that you can throw in the mix. If you’ve been struggling with feeling the “360” aspect of this exercise, I recommend incorporating these specific exercises.
- Feel free to keep the same positions as last week.
- Supine Heel Slide with Arm Raise (alternating sides): 3 sets of 12 reps
- Watch for coning with this one! Take it SLOW, and start with just 1-2 sets if needed
- Make sure you’re being cautious when you lie down and sit up. Just as you did during pregnancy, get down on your side THEN roll over onto your back. Reverse to get up
- Supine Knee Raises: 3 sets of 6-8 reps (each side)
- Side Lying Hip Raise with Ball Squeeze: 2 sets of 6-8 reps (each side)
- Butterfly Stretch: lay here as long as you’re comfortable, and until you feel your pelvic floor relax
Up Next in Core & Pelvic Floor Restore
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Core & Pelvic Floor Restore Week Five...
More progressions are being added into this week's programming! We're adding resistance into certain exercises, as well :)
Ideally, we're going for 3 times a week for this workout, but per usual, do what feels BEST FOR YOU! Remember Mama, this isn't a race.
Mobility:
- Cat/cow (notice the... -
Core & Pelvic Floor Restore Week Five...
- Mobility:
- Cat/cow (notice the bigger range in motion here! And remember 360 breathing)
- 90/90 stretch
- Supine 4 stretch (each leg)
- 360 breathing: 30 reps throughout the day
- Single Leg Bent Knee Fallouts: 3 sets of 6-8 (each side)
- You should be feeling much more con... -
Core & Pelvic Floor Restore Week 6 (F...
Mamas! We have this week and next week left! I SO hope y'all are feeling the work you've been putting in. Week by week, workout by workout, we're getting stronger, more mobile, and taking more steps to full recovery. I'm SO proud of us!
- Mobility:
- Cat/cow
- Chest Open Chair Stretch
...
