Name: Playbook - Eliza Katoa - Deep Core Work
Uploaded: 2024-04-14T21:11:06.665Z
Duration: 15 min
Description: Deep Core Work

You are working your deep core with these movements. These are great core exercises for everyone. But especially for my newly postpartum mamas who are trying to get back into core movements.

You will need access to a mat, a booty band, and a stability ball is a bonus. If you don’t have a stability ball you can use a chair instead.

Perform two sets of each movement. You can do one set of each movement and then repeat two times.

- Lay on the floor with your legs bent
- Elevate your feet onto a bench or box
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Elevated Glute bridge marches

Start in a high plank position and then walk your feet forward so your legs are both bent at a 90° angle. Exhale engage your core and lift your knees off of the ground so they are hovering slightly above the ground. Make sure that band is slightly above your knees and then as you hold that bear plank position you will alternate lifting one knee up and back down and keep alternating legs.

Bear plank hold banded hip abductions

Start in a kneeling position and place a band above your wrist. Exhale engage your core and pull against that band and bring your arms overhead and keep them straight as you keep the tension in the band. From here you will stand up and exhale as you stand and then kneel back down.

Banded straight-arm pull apart OH kneel to stand

Sit on a stability ball and keep your legs on the floor. Alternate exhaling zipping up your core and engaging it, while simultaneously extending one leg out so it is straight in front of you and then slowly bring it back down. Keep alternating legs and keep engaging your core as you lift each leg.

Swiss ball seated alternating leg raises

Exhale as you keep those hips up and bring each leg back.

Straight leg glute bridges banded marching

Keep a slight bend in your leg. Row that band back, exhale and squeeze your back muscles. Perform 10 reps on each leg.

Banded single-leg RDL hold to row

Bend your knees as you lie on your side. Exhale and lift your hip off the ground and as you do this, lift that top leg/abduct it outward, against the band and control your body back down. Perform 10 reps on each side.

Side lying banded clamshell hip raise

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