Name: Playbook - Hannah Bower - 2.5 weeks PP rehab
Uploaded: 2024-03-06T20:30:23.398Z
Duration: 15 min
Description: 2.5 weeks PP rehab

Feels good to get back into moving my body at 8 weeks pp!

Lacey

First day working out. Goal is for consistency. Baby boy is a year now. Feels good.

Cassie

I’ve been using this as part of my warm up! 8 weeks postpartum and trying to get back into it

Kassandra Soto

Felt good, and just the right amount of effort

Shannon

EVERYONE NEEDS TO DO DEEP CORE WORK!! I’ve noticed the biggest changes in my core from doing pelvic floor exercises, not crunches. Thank you, Hannah! 🫶🏼

Kolbi

I’m not postpartum, I’m fact I’ve never had a baby but I definitely have pelvic floor dysfunction and I’m slowly learning how to engage my core/pelvic floor.

Camille

So excited to start feeling stronger 💪 with these movements.

Ludim

My youngest actually turns 3 this month but I know my core needs work. I love these educational/basic intentional moves to build on! I’m really trying to work on keeping core engaged correctly through moves/breathing.

Ashley

Marissa Moeller

4 weeks post twin Csection! So excited to get back to your program. I’ve been doing your core guide for 2 weeks and went from a 4 finger gap to a little less than 2! So here’s to closing it even more properly and safely! Thank you for taking the time you out into your products and app. It shows!!!

Rachel

Diamond

I like the written explanation, but it would be helpful for you to talk through what you’re doing while we’re watching you do the exercise.

Alex

Hearing instructions while I do a movement helps.

Jorden

Candace

So glad I can hear your breathing, crazy but you don’t realize how hard it is to retrain yourself with this!

Lauren

3 weeks pp and so excited to get back into workouts! Using your techniques help me feel strong during pregnancy

Rachel Vitale

I’m 4 weeks PP, and this was a perfect starting point!

Libby

Morgan

I sent you a message on Instagram about this (@6ibbons), not sure if there is a typo on the first exercise that says “if you come, modify...”? 😅

Claudia

7 weeks pp finally having energy (mentally) to get back to it. I appreciate this app and detailed info on how to get back at it! Thank you!

Hannah

Inner core work postpartum.

If you cone, modify by lessening the intensity, keeping feet on ground rather than lifting or skipping the exercise and doubling up on one you can do!

Remember with core work it’s important to be intentional with your movements.

Some of these may be too much for you. If you feel pain or feel a lot of pressure on the core modify or skip it and choose another!

Slow & deliberate.
Driving from the core on the exhale breath on exertion.

Lifting the entire pelvic floor and then engaging the TVA pulling up in inward as tightly as you can on the exhale breath.

IT IS NOT SUCKING IN.
Engaging PF- pulling a rice grain in your urethra, blueberry in rectum and marble in vagina up and into your stomach!

As you lift your hips exhale and engage core. Arms pull apart as you lift hips!

Check the description of this workout for all details on engaging core!

Remember to release the PF on the inhale!

Glute bridge + rear delt pull

Exhale & engage core as you drive heel toward Glutes! Wrapping tighter in the core as your heel approaches Glutes.

Inhale - relax 

Exhale and engage as you lift foot off the ground- this may be too high in IAP for some and that’s ok! Just do the first half until you’re ready to move on!

Think about lifting and dragging the leg with the core not your hip flexor! Slow it down if you don’t feel your core working!

5 reps each side

Glute slides + March

This may cause some coming so check yourself as you’re doing it! 

Modify by either not pressing as hard or not pushing at all!

At the top of the dead bug press into your knee on the exhale for a count of 3. Your core should be engaged tightly and wrapping deeper as you push into your knee!

Cross pressure in dead bug

Key is to keep pelvis flat and from rocking!

Exhale as you drive knee back to top!

5 reps on each side and together

Butterflies

Early PP rehab

2.5 weeks PP rehab

Almost two weeks postpartum and I am itching to get back into your videos!

Brittney

3 weeks postpartum! Glad I did random bits of breathwork the last 3 weeks (without watching this lol) but glad to do other things

Chelsea

I love that this gives a place to start postpartum

Jorie

First 2 weeks PP Recap!

Alex Vigil

You’re so knowledgeable! I can’t wait to learn more from you and not only feel stronger but be more aligned with my body and have it functioning as it should.

Jessica

Becky

Fixing Flared Ribs to heal DR

this section really made the connection for me between linking breathing correctly with the proper engagement.

Janice

Ashley Powell

It felt great, however I wish the videos you were talking through it.

Norma

Fixing Flared Ribs-additional exercises

Hannah
You are a wealth of knowledge 👌
I wish I knew all this 14 years ago when I started having kids

Great explanation with different examples of what it should feel like while engaging your core

Brittany

Engaging the core correctly

Didn’t know it was possible to feel this amazing post partum. Thank you for these so much. ESP the thoracic tilts

Alexandra

Lexie Hattaway

This was amazing! I’m constantly hunched over to breastfeed (even with propping my baby on a boppy!), and this felt so good.

Krysti

Breastfeeding stretches- opening up the thoracic spine

Emily

Who knew stretching during pp recovery would feel this good!

Sara

3 week PP stretching

Great progressive advice as I gain confidence post partum, thanks Hannah

I am almost 6 weeks postpartum and man those planks and half planks really showed me where I am! But nice 10 min rehab!

Anika

3 weeks PP- core rehab

My first all the way through session with the newest addition. Trying to carve out time with 2 under 2! Thank you!

4 weeks PP and these feel amazing! Thank you for putting these workouts together to help mamas recover ❤️

Sabrina Miller

Week 4 Rehab

Is it common for being mindful of your breaths is the most difficult component of the workout?

4.5 weeks postpartum-resistance band

Katherine

Even at 6 months pp I love coming back to that one to focus on my core!

2.5 weeks PP rehab

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