Name: Playbook - Baylee Pinon - Postpartum Core
Uploaded: 2024-03-29T15:08:22.253Z
Duration: 15 min
Description: Postpartum Core

1. Sit or lie in a comfortable place. 
2. Place a hand on your abdomen and the other on your chest. The bottom hand should do the moving. The top hand should remain still or only move as the bottom hand moves.
3. Inhale through your nose for about 4 seconds, feeling your abdomen expand. Hold your breath for 2 seconds.
4. Exhale very slowly and steadily through your mouth drawing your belly button towards your spine.

Diaphragm Breathing

1. Being lying on the floor with your hand on the floor and shoulder stacked above your hand. The bottom knee is bent on the mat and the top leg is long.

2) Lift your body into a side plank position, keeping your lower knee on the floor and your abdominals engaged. Try to to not let your hips rise or drop. Repeat on the other side.

Modified Side Plank

Diaphragm Breathing + Leg Lift

1. Kneel on the mat on all fours. Reach one arm long and extend the opposite leg long behind you.

2. Bring the elbow and knee in towards your belly button

3. As you round your back remember to draw in your abs. Alternate sides.

BIRD DOG CRUNCH

1. Lying on your back, legs are lifted in the air. Draw your belly button down to the ground.

2. Slowly lower one leg towards the floor, keeping a slight bent in the leg, tap the heel on the ground and pull the leg back up to the starting position. 

3. Repeat on the other leg.

Postpartum Core

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