Name: Playbook - Heather Watkins - Early Postpartum Core 3.0
Uploaded: 2024-04-23T23:11:47.842Z
Duration: 12 min
Description: Early Postpartum Core 3.0

This is an intermediate workout in those early weeks postpartum as you are reconnecting your core and pelvic floor. Start with the 1-2 postpartum core workouts first before advancing to this one. 

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

Watch for coning - the raise ridge in the middle of your abdomen which is an indicator that intraabdominal pressure is high - it’s a sign that if you cannot maintain core engagement for that particular exercise, it may be too advanced for you in the stage you are in!

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

Incline plank

- Lie faceup, hands under your butt, knees bent, feet lifted into table top position. 

-Slowly lower your flexed feet forward until your heels barely touch the ground. Back should remain flat on the ground, not arched 

-Squeeze your abdominals to help raise your feet back up to table top.

10 per foot

Alternating Heel tap

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up
- 10 reps per leg, 20 total

Glute bridge marches

Lay down with your back on the ground and your knees bent and pointed towards the ceiling.

With your arms on your side raise your shoulders slightly off the ground.

Using your abs rotate your right hand down to your right foot and then back up.

Then do the same thing with your left hand.

Alternate back and forth for the desired amount of repetitions.

Heel touches

Core Circuit:

Early Postpartum Core 3.0

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 3.0

More workouts from Heather Watkins