Name: Playbook - Heather Watkins - Early Postpartum Core 1.0
Uploaded: 2024-04-23T23:11:47.824Z
Duration: 15 min
Description: Early Postpartum Core 1.0

This is a great workout to begin with in those early weeks postpartum as you are reconnecting your core and pelvic floor. 

*diastasis recti safe*

Begin with 3-10 minutes of 360 breaths/diaphragmatic breathing FIRST and then incorporate this breathing technique with the core rehab movements after.

Slow, intentional reps are the goal to really connect mind to muscle and breathing appropriately. Modify if needed by eliminating a round and you can always work up to more reps.

Sit up tall with your ribs stacked over your pelvis, your neck long, and your shoulders relaxed. 

Place your hands around your lower rib cage with your fingers in front and your thumbs in back – as you can see in the video.

Inhale through your nose, sending the air into your rib cage so that it expands 360° and pushes into your hands in all directions (front, sides, and back). Your shoulders should remain relaxed and down.

Exhale fully through pursed lips — extending your exhale for as long as you can so that no air is left in your lungs — feeling your navel draw toward your spine as a result of your exhale. 

It should feel as if you are tightening a girdle around you.

Repeat for several slow breaths. The exhale should take longer than the inhale.

Do 10 breaths at a time. 5-10 total minutes.

Diaphragmatic (360 degree) Breathing

Do the pelvic tilt to strengthen your abdominal muscles. Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for a few seconds up to 10 seconds. Repeat.

Pelvic Tilt

Start seated with your hands on the ground behind your back. 

Place your feet about an inch further than hips-width apart and bend your knees. 

Lower your left knee down to the ground without moving your right leg. 

Raise your left knee back up, returning to the starting position

10 per side

Knee Drops

Lie on your back with your legs extended and your feet slightly apart.

Slide your affected leg as close to your buttocks as you can.

Hold this position for 2-3 seconds.

Slide your heel back to the starting position.

10 per side

Heel Slides

Lie flat on your back, bending your knees slightly, with your feet flat on the floor.

Raise one leg with your knee bent so that your knee is above your hip. Slide your other leg from a bent position to a straight position.

Keep your abdominal muscles engaged. Don’t move your back. Don’t hold your breath.

Return to starting position. Repeat with opposite leg.

10 each each side

Knee Raises

Core circuit:

Early Postpartum Core 1.0

Very helpful and excited to start doing this!

Lana Scherer

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.

Early Postpartum Core 1.0

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