Name: Playbook - Baylee Pinon - Pre & Postnatal Core
Uploaded: 2024-03-29T15:08:22.245Z
Duration: 10 min
Description: Pre & Postnatal Core

Great for repairing & developing strong core muscles.

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

REPEAT # OF REPS ON EACH LEG
1. Lying flat on the floor, bend the knees towards the butt. Lift one foot up towards the sky.
2. Lift your hips off the floor and begin to lower the leg towards the ground.
3. Once you're about 2 inches from the floor, lift the leg back up, toes to the ceiling. 
4. Repeat the desired reps on one leg and move on to the other side.

Glute Bridge Leg Lift

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.

Pre & Postnatal Core

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