Name: Playbook - Heather Watkins - Diaphragmatic Breathing/ Activating the Deep Core Muscles
Uploaded: 2024-04-23T23:11:47.526Z
Duration: 5 min
Description: Diaphragmatic Breathing/ Activating the Deep Core Muscles

Very helpful and excited to start doing this!

Lana Scherer

Strengthening the TVA muscle is going to make a huge difference when it comes to a flat tummy versus the postpartum lower abdominal “pouch” - often due to weakened core muscles. It can help prevent/decrease back pain, help with posture, prevent injury, etc

The transverse abdominals are the deep inner core muscles and look like a corset from the back to front of your abdomen. In order to correctly engage the core - you’ll need to lift your pelvic floor at the same time that you are engaging the TVA muscles. 

To lift the pelvic floor, think of picking up a blueberry with your vagina and sucking it up to your head through a straw. Sounds strange - but think of this while you practice! 

Engaging the core: Take a deep inhale and think of filling your abdominal space/rib cage with air. This is relaxing your muscles, the working aspect occurs on the exhale portion.

On the exhale, do so through pursed lips as to form an “Sssss” sound - draw your belly button (slowly) back to your spine and “up” as you are lifting the pelvic floor at the same time. “Tightening a corset” is something I try to think of when it comes to this as you’re lifting the blueberry up. Place your hands on your hip bones to feel the tensing of the muscles through the inhale/exhale. 

You aren’t sucking in. Your upper
body and spine should remain neutral throughout it. It shouldn’t be painful, uncomfortable and you aren’t holding your breath! 

Engaging your core prior to all lifts is key!

Diaphragmatic Breathing/ Activating the Deep Core Muscles

Checking for Diastasis Recti

Felt good to add these in this morning! Great, quick burn

Laura

Christine Jones

Postpartum Core 1a.

Heidi

Abby

Such a good PP core workout! Dead bugs may be my favorite - definitely a good burn!

Mallory

Postpartum Core 2a.

Postpartum Core 3a.

I love core workouts. Would love to see some more in the app.

Lacey

Hannah

Katie Stagner

Postpartum Core 4a.

Allison

Heather

Advanced Postpartum Core

Good workout. I was a little slow my first time but made it through so that's a win.

Rhonda

Abs on FIRE 🔥

GYM Core Workout

Mandi

Love this! Abs on fire! Can’t wait for more core circuits!

Jenna

Complete Core

Love throwing these core circuits in at the end of lifts 👏🏽

Olivia Lester

Amber

Abs of Steel

Kaitlyn

Ashley

8 Minute Lower AB Killer 🔥

Jessi

Deep Core Circuit

Early Postpartum Core 1.0

Early Postpartum Core 2.0

Early Postpartum Core 3.0

Postpartum Core 4.0 (Intermediate/Advanced)

Pelvic Floor Relaxation / Birth Prep

Diaphragmatic Breathing/ Activating the Deep Core Muscles

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