Name: Playbook - Alexis Nielsen - W12/D3 Week 12 - Day 3
Uploaded: 2023-04-13T05:32:48.393Z
Duration: 20 min
Description: W12/D3 Week 12 - Day 3

Wow! We made it! Thank you so much Alexis! I needed this and am thankful for the slow and steady journey in diastasis recti healing. These workouts were doable, practical, and made me feel like I was taking special care in recovering the right way by following your recommendations! Thank you for caring and for your time and guidance!

Julie

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 happens to be one of my favorite DR exercises, but also one that took my a minute to be able to do.

When it comes to healing DR and working to close the gap, slow and steady wins the race!

Start by lying on your back. Activate your core muscles before lifting your feet off the floor and holding your legs in a 90 degree angle. 

Extend one foot out towards the floor before returning to the start position and switching legs.

(DR) Dead Bugs

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

Unlike with traditional sit ups or crunches, for this exercise you’re going to start sitting up.

Once you activate your core, slowly lean back until you’re at a slight angle, before coming back to your starting position. 

*Even though this exercise is for DR, you might find it a little more advanced. If you feel any discomfort, muscle straining, or stomach coning, simply do this exercise at a later time.

(DR) Half Sit Ups

W12/D3 Week 12 - Day 3

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

Vanessa

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!

W12/D3 Week 12 - Day 3

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