Core & Pelvic Floor Restore Week 7 (Demo)
Core & Pelvic Floor Restore • 5m 10s
Alright mamas...here's the LAST week of the program! My goal by the end of this is to have you feeling strong, reconnected, and ready to move onto some real workouts. Let's finish this!
- Mobility:
- Supine 4 Stretch (each leg)
- Supported hip airplanes (each side)
- Back bend reaches
- Thoracic 90 stretch
- 360 breathing: 30 reps throughout the day
- Let’s do these in your position that has been the most challenging! This way we can see how much progress we’ve made
- Bent Knee Extension with Band Resistance: 2-3 sets of 6-8 (each leg)
- Tabletop Glute Raise on Ball: 3 sets of 8-10 reps (each leg)
- Alternating Leg Lowers with Crossbody Ball Push: 3 sets of 4-8 reps (each side)
- Deadbugs: 3 sets of 10-12 reps total
- Add a small ball to ease into it!
- PLANK! 20 seconds, 40 seconds, 60 seconds (on final day)
Up Next in Core & Pelvic Floor Restore
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Breast/Bottle-Feeding Mobility Exercises
With hours and hours of hunched over feeding positions, our bodies desperately need to be stretched and lengthened out! You will very quickly notice that your upper back starts to feel achey with feeding. We can fix this, though! Keeping our chest open (remember talking about this during TFM, mam...
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Rib Flare Help
Before beginning, I do suggest waiting until around week 5 to begin this one. This will give your body time to heal on its own and ensure you're able to do these exercises safely!
All of these movements are meant to help cue our rib cage down.
- 360 breathing: think about breathing into your b...
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360 Breathing Tutorial
I hope this helps mamas!! Remember:
Inhale: relax, expanding your ribs, belly, and back OUT and your pelvic floor DOWN (expanding that "circle" around your body)
Exhale: engage, drawing your ribs, belly, and back IN and your pelvic floor UP (enclosing that "circle" around your body)
