Name: Playbook - Ariana Energy - Lower Body
Uploaded: 2022-03-28T12:50:45.079Z
Duration: 25 min
Description: Lower Body

Take breaks as needed. This is the first of my pre/post natal series with a focus on strengthening postural muscles, back, glutes, and pelvic floor. It’s important to keep your naval pulling towards your spine to avoid diastis recti.

- balance on one leg
- squeeze opposite knee towards the outside of your hip (left knee towards putter left hip)
- repeat on other side

Knee Hugs

- Place hands behind you
- Pack shoulders down your back
- Exhale to slightly tuck your tailbone and squeeze your glutes to rise.
- Draw one knee up to about 90 degrees 
- Keep hips leveled 
- Alternate

Alternating crab marches

- Position yourself on your hands and knees, (band optional* just above your knees)
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Kick as high as you can with a tucked tailbone
- Return to starting position
- Complete desired reps then repeat on the opposite side

Donkey kicks

- Lay on the floor with your legs bent
- Exhale to tuck the tailbone
- Push through your heels bringing your hips up (tailbone stays tucked)
- Squeezing your glutes 
- Slowly march your feet, lifting your knees up
- Keep hips squared

Glute bridge marches

- Place your feet double hip-width apart,
- Hinge hips back, keep chest up, hold core tight 
- Squeeze glute to switch sides
-Add hop in between sides for progression

Lower Body

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