Name: Playbook - Hannah Bower - Inner core circuit
Uploaded: 2023-03-24T21:28:18.947Z
Duration: 15 min
Description: Inner core circuit

I’m so thankful I found you and especially these workouts. Beginning before I was pregnant, to now and starting this pregnancy (4th one) with all the right information. I feel so empowered and strong and like I’m taking care of my body and baby so much more with the knowledge you share with everyone. ❤️

Gayla

Absolutely love these. I’m 35 weeks now! Did you do these all the way till you delivered?

Alexandra

Doing inner core work after morning yoga is my new favorite thing! Feels nice to slow things down and work on core engagement 🔥

Kolbi

I LOVE these for core work! I’ve started to experience from pelvic floor or SPD I believe in about my 26th week. I saw you had a girdle pain tutorial for pin relief! Thank you for posting that!! Also what was the tape for in this video on your belly.

Core during pregnancy is so underrated in my world. This was amazing 🙏

Cassidy

I can’t lay on my back due to severe SI joint pain, so this workout was perfect for me to help stabilize my hips and work my core during pregnancy!

Shawnee

Great core work for a new mama! I love having the guidance from a pro!

Sara Cuchetti

Do not underestimate this one. The instructions really helped me connect with my body and I feel like it really paid off for this core workout! I am so happy I have this one a shot!

Brittney

Still getting used to having a bump, but the core guide is helping 💯!!

Tessa

Awesome! I love feeling my core stay strong throughout the whole pregnancy!

Kristen Nissen

I needed some core today! The past few days its been hard to engage, I knew I needed to pay attention to it when I had the energy. Some days belly pumps are just easier than others, its a lesson on grace towards yourself for sure!

Ashley Powell

I really love it. I’m 20 weeks now and I’m trying to make a habits on doing this every day❤️ Thank you.

Kassandra

I love taking these slow and really focusing on breathing and core engagement.

Whitney

This was fantastic! I am obsessed with core work and I follow her functional core guide and mama guide. My first trimester allowed me to keep up with "normal" core work, but this was needed as a have to start to modify during my second trimester! Thanks!

Pre pregnancy me would think this wasn’t doing much but now that I’m 30 weeks and trying so hard to keep up with this growing belly, I felt it in all the right places! I’ve been trying to do this once each week and the stretches before or after each workout. I think they are helping!

Mikella

Taylor

I’m not entirely sure I’m doing this right. It’d be nice if this had some spoken instructions. What’s TVA?

Nikki

Great! Thanks so much for these amazing prenatal exercises!

Ashton

If there was a more intense pregnancy safe workout, I’d be interested in that! This was good for core engagement tho

Caroline

Loved this core series. I appreciate a slow, methodic, breath-centric series as I am learning to navigate pregnancy & inner core engagement. Thanks!

Krystal

Johanna

I definitely need more practice but I’ve seen major improvement on deep core engagement!

Jenna

Pregnancy safe core work and a great workout really for anyone to connect to their inner core: pelvic floor and TVA

My staples at the moment connecting to my core and making sure it stays strong and balanced!

On the inhale: relax and lengthen the PF and breathe into ribcage laterally: belly will expand some ( check out the video on engaging the PF correctly)

On the exhale: engaging the ENTIRE pelvic floor. Not just a kegel or holding in your pee. Then you will wrap your TVA by thinking about pulling your hips together, middle sides together and ribs together: zipping up a coat or hugging your baby or organs!

You will apply this breathing pattern to all the exercises following in this circuit

Belly Pumps

Keeping your torso solid without shifting your hips to lift your leg, lift your leg through your exhale and inner core! Leg should feel light!

These are harder then they look if done right!

Foot lifts

On the inhale: relax and lengthen the PF and breathe into ribcage laterally: belly will expand some ( check out the video on engaging the PF correctly)

On the exhale: engaging the ENTIRE pelvic floor. Not just a kegel or holding in your pee. Then you will wrap your TVA by thinking about pulling your hips together, middle sides together and ribs together: zipping up a coat or hugging your baby or organs!

Then press into a bear plank, hold and come back down to inhale.

Neutral spine. Hips over knees’

Bear taps

On the inhale: relax and lengthen the PF and breathe into ribcage laterally: belly will expand some ( check out the video on engaging the PF correctly)

On the exhale: engaging the ENTIRE pelvic floor. Not just a kegel or holding in your pee. Then you will wrap your TVA by thinking about pulling your hips together, middle sides together and ribs together: zipping up a coat or hugging your baby or organs!

As you exhale extend hand and foot as far away from one another a you can and hold.

Pelvis stays neutral and doesn’t shift

Spine stays neutral and knees under hips

Bird dogs

Inner core circuit

I’m Pregnant/Postpartum, What Do I Do? What can I do?

A lot of great information! I was soooo lazy with my first pregnancy so im trying really hard to stay active.

Ashly Vandenengel

Teal

Kayla

Important! what is SAFE for you. (Bonus)

Oh...i needed this reminder. I am a belly breather...to be able to breathe very slowly and quiet...trying to be invisible in my upgrowing. This create tension in my upper body

Marita Johansen

I’m slowly getting better at this day by day but man it is a tough concept to grasp after breathing “wrong” for 23 years lol

Taylor Jackson

What is diaphragmatic breathing?

I’m so sorry the rating was by mistake😭 I LOVED all the modifications and they were extremely helpful. Five star hands down! I feel so excited and empowered to get started!

Britney

Mackenzie

Pregnancy modifications

Glad to find these in my first trimester to work with throughout pregnancy!

Devon

Feels great! Glad I learned something new

Ellie

Hey I’ve been taking the prenatal pills wrong like my whole pregnancy I have three months left should I start taking four a day ?!?!

Celeste

Important stretches for pregnancy

Very good. Am doing these before/after every  workout

It’s amazing how much thought goes into this exercise originally! This has really challenged me to think how disciplined I am control IAP throughout the regular course of my days. Really thankful for the Hannah highlighting the importance of such a practice.

I’m currently 21 weeks pregnant and did these with my daughter who is 11 months (was not planning to have kids this close together). I am having trouble this time around connecting my pelvic floor to my TVA engagement. I also find myself in a constant state of engagement of my lower abs to stabilize myself and my weakening back which is causing separation of my upper abs-do you have suggestions (while doing daily activities) to maybe work towards relaxing but also maintaining a stable core?

Belly Pump

Trying to get her in the right place! 33 weeks and went back to breech! 🤷‍♀️

I found out I’m pregnant and am so excited to incorporate your exercises to my day today exercises

Megan

Locked Pelvis

Baby dropped last night! Instinctively, I feel like I've got maybe 2 more weeks until she comes, but I still hope for longer. Homework will be done to keep my little gymnast where she should be! ❤

I didn’t really have the area to do the side laying one, and the laying on the back for 10 mins confuses me with all the don’t lie on your back statements (mind you 11 years ago when I had my daughter that was never a thing) pregnancy these days is so complicated 😂

Candice Stone

4 Stretches- birth prep

Pregnant with twins ha given me a lot of pelvic pain in the middle to end of my second trimester so these pelvic girdle pain focused exercises have been so helpful!

Marisa Savluk

Fernanda

Hi Hannah! I love your app. I am 15 weeks pregnant and am having a lot of lower back pain (pregnant and was overweight before I got pregnant) are there stretches you can recommend to relieve some of that pain? Thank you!

Caity Liggon

SPD pain & pelvic girdle pain

I am getting close and this was the perfect video to watch on stretches to prepare for labor!

Definitely going to start doing these in the morning with my cat/cows

Angela

Never knew how how tight I was till I started these 💜 thank you

Skye Beasley

Getting Baby in optimal position

Erin

As I get closer to my due date, this workout is exactly what I am looking for. I love that it gets me moving and feeling like I am getting some good activity in for the day!

Preparing for baby number for delivery and hopefully naturally. This certainly felt like it opened everything but at the same time very spicy workout. Thank you hannah

olga

Labor Prep Workout

Deadlift modifications

I’m so happy I found your app and these core exercises ❤️

Really enjoyed this. Feel like I'm really starting to feel my core.

Caitlin

This is absolutely going to be one of my weekly practices while pregnant. Had to modify the third one bc I believe I saw some coming. I also have a mesh repaired hernia I have to keep in mind while pregnant also. Thank you so much for posting these!

Inner core circuit

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