Name: Playbook - Heather Graves - Early Pelvic Floor and Core
Uploaded: 2023-05-05T20:20:50.663Z
Duration: 30 min
Description: Early Pelvic Floor and Core

Early PP core and pelvic floor connection
Can be done at home 
No equipment needed other than a Pilates ball or a pillow

*real life mom video alert*

Seated on couch or comfortable chair: inhale deeply through the nose, expanding the ribs in 360 degrees
Exhale completely like you are blowing out a candle, lifting pelvic floor up and you squeeze knees together with a Pilates ball or pillow

Seated Hip internal rotation + diaphragmatic breathing

Seated on couch or comfortable chair, inhale deeply through the nose and exhale softly through the mouth like you’re blowing out a candle as you lift pelvic floor and one knee up. Keep hips level

Seated knee raise

Lying on the ground with knees bent and feet planted on the ground hip width apart, inhale deeply, expanding your rib cage in 360 degrees. Squeeze pillow or Pilates ball between your knees as you exhale completely through your mouth like you blowing out a candle

Hip Internal rotation + Diaphragmatic Breathing

Lying on your back with knees bent and feet on the ground, bring one leg up so that hip is at 90 degrees and press a Pilates ball or pillow between your hands and your knee as you inhale deeply through your nose and exhale completely through your mouth

Tabletop press

Ina glute bridge position, feet hip width apart
Inhale deeply and then exhale completely and you  squeeze a Pilates ball or pillow between your knees