Name: Playbook - Alexis Nielsen - W4/D2 Week 4 - Day 2
Uploaded: 2023-04-13T05:32:48.266Z
Duration: 20 min
Description: W4/D2 Week 4 - Day 2

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

For this exercise, instead of lying down on my back, I’m simply kneeling. 

For core activation, inhale, letting air fill your tummy, back, and chest. While inhaling I’m NOT pushing my stomach out. I’m simply letting it fill with air.

Upon my exhale I’m bringing my belly button in towards my spine. It should feel as if you’re bracing yourself to get hit in the stomach. I’m still able to breathe with my core activated.

(DR) Kneeling Core Activation

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

Starting by lying on my back, I’m going to engage/activate my core. Once my core muscles are properly engaged I’m going to slowly lift both of my feet off the ground.

Going at a controlled pace, I let one foot tap the ground before switching.

Keep in mind that this particular movement may be a little more advanced for you on your DR healing journey. If you notice any discomfort, straining of you stomach muscles, or any stomach coning, you can work towards performing this movement.

(DR) Toe Taps

W4/D2 Week 4 - Day 2

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!

W4/D2 Week 4 - Day 2

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