Name: Playbook - Alexis Nielsen - W8/D1 Week 8 - Day 1
Uploaded: 2023-04-13T05:32:48.332Z
Duration: 20 min
Description: W8/D1 Week 8 - Day 1

Loved that last one!! I hope I was doing it right!

Julie

Vanessa

Like the other two positions for proper breathing and core activation, I’m simply performing the movement while on my hands and knees.

(DR) Core Activation - Hands & Knees

This is a common exercise that you might see suggested for DR.

Starting on your hands and knees, activate your core muscles. Extend one arm and the opposite leg, bringing them both in towards your stomach, before extending them out again.

This exercise is really great because it not only works your core muscles, but helps with your balance!

(DR) Bird Dogs

For this exercise, I’m going to first activate my core. Once my core is activated/engaged, I’m going to slide one heel across the floor.

Once my leg is fully extended, I’m going to lift my leg up and place my foot back in the starting position.

Like most diastasis recti focused exercises, this particular movement might not initially feel like you’re doing much, but with the proper engagement you’ll start strengthening your weakened core muscles.

(DR) Heel Drags

Like the traditional yoga pose, you’re going to start on your hands and knees. Engage those core muscles before putting the weight on your toes and lifting your knees off the floor.

Hold this position for 3-5 seconds, or 5-10 if you’re able to hold it longer. Return to the start position, engaging your core once again if need be.

(DR) Table Top Variation

W8/D1 Week 8 - Day 1

Loved how you explained in detail how to engage those TA muscles!!

Jamila

It was great! I love learning about proper core engagement. I thought it was neat how you taught us to get down on the floor. It’s very detailed instructions ☺️ The only other wish I have is that the videos were formatted differently, like instead of them being separate sections where you hit the timer, it would just be all in one video with a timer already going.. idk if that makes sense or not lol

Heather

Overal pretty good, I need practice on how to breathe.

Marisa

W1/D1 Core Activation

Not feeling too much but I'm staying positive 😌 I will be picking each day❤️🙌🏾

Samarah

Sarah

W1/D1 Week 1 - Day 1

Great!
 Still struggling with keeping my core activated but will get it eventually.

I love how her kid is playing in the background! An inspiration to postpartum mothers!

Selena

Renee

W1/D2 Week 1 - Day 2

Great! Can you please clarify what 10-10-10-10? I’m confused I’m assuming 10reps but then above it it says 4 reps?

Valerie

Grace Edna

W1/D3 Week 1 - Day 3

Feels so good, effective and gentle and warms up my core for the morning.

It doesn’t seem like you’re doing much with these movements, but I definitely feel like my core is working!

W8/D1 Week 8 - Day 1

Community

More workouts from Alexis Nielsen