Name: Playbook - Alexis Nielsen - W5/D3 Mini Ball Core
Uploaded: 2023-04-13T05:32:48.277Z
Duration: 30 min
Description: W5/D3 Mini Ball Core

For this workout we’ll be using a mini ball. A mini ball is great because it helps to build core stabilization with added resistance, and also helps with the activation of your pelvic floor. 

Activating the pelvic floor is one of the main goals postpartum being that our core and pelvic floor muscles are often weakened during pregnancy. 

Adjust the reps accordingly an don’t be afraid to go at a slower pace in order to complete the exercises.

- Place mini ball beneath your bottom, arms at your side for added balance
- Slowly raise one leg, keeping your weight balanced
- Place foot back on the floor
That’s one rep.

Continue alternating until reps are completed.

Mini Ball Marches

- Start lying down on the floor, placing your mini ball beneath your bottom, arms at your side for balance
- Slowly raise your legs, keeping them bent at a 90 degree angle
- Slowly lower one foot towards the floor, tapping the floor with your toes before raising your leg again
That’s one rep.

Continue alternating until reps are completed.

Mini Ball Toe Taps

- Start by lying down, placing a ball under your bottom, arms at your side for balance
- Raise your legs so they’re at a 90 degree angle
- Slowly bring your knees towards your chest by only utilizing your ab muscles 

Pelvic tilts can be a little tricky. You don’t want to utilize your legs. Once your core is activated, you want to focus on rounding your core, tucking your tailbone in as if your bringing it towards your chest.

Mini Ball Pelvic Tilts

- Start by lying down on the floor, knees bent at a 90 degree angle
- Hold ball against your legs, putting slight pressure on the ball to keep it in place
- Extend one leg out towards the floor, keeping ball in place
- Return to start
That’s one rep.

Continue alternating until all reps are completed.

Mini Ball Modified Dead Bugs

W5/D3 Mini Ball Core

My legs are feeling it and I broke a sweat! Nice.

Magda

I loved it! Very good, trying to get back into fitness after having my lovely son!

Annie

Erica

W1/D1 Lightweight Legs

This workout as amazing!!! I loved that my heart rate stayed up the entire time and zero jumping was involved! 😁

Great quick workout! I’m a stay at home mom of two under two (just shy of a year apart) and this was quick enough to fit in during my youngest child’s nap while the other ate a snack and watched a quick show. Took me a minute to figure out the timers on the app but once I got the hang of it it went really well.

Mackensey

W1/D2 No Jumping Cardio

This workout was intense. If I’m being honest… when I first looked at the videos I was like oh I totally got this only to quickly learn I totally didn’t 🤣 definitely going to be feeling this one tomorrow!

W1/D3 Mini Ball Core

Oh my goodness I’ll feel that one tomorrow! My arms needed that!

Julie

Krystal

W2/D1 Lightweight Arms

Loved this one! That tiny little ball is so challenging.

Great workout, really had my hamstrings working!

Renee

W2/D2 Core, Hamstrings, & Inner Thigh

Ok this was challenging but I loved every minute of it! Worked my back, core, glutes, and arms. I feel great.

Taylor

W2/D3 Lightweight Back

W3/D1 No Jumping Cardio

Oh man! I still have to modify the jumping jacks but I broke a sweat and got my heart rate up. I felt that was a very achievable workout while still being very challenging! My muscles sure felt it!

W3/D2 Lightweight Legs

Woo! Love the quick workout as a stay at home mom of a one and two year old. I used two 5lb dumbbells… the prayer pulses were a great finish exercise.

I don’t know what happened to me but I could hardly get through it all WITHOUT weights! Ha! Great workout even still!

W5/D3 Mini Ball Core

More workouts from Alexis Nielsen