Name: Playbook - Heather Watkins - Postpartum Core 1a.
Uploaded: 2024-04-23T23:11:47.607Z
Duration: 12 min
Description: Postpartum Core 1a.

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

Laura

Christine Jones

This is a short postpartum friendly core circuit designed to help you strengthen your deep inner core muscles post delivery! 

This is diastasis recti friendly - The key is proper engagement and breathing throughout, be sure to watch the TVA breathing video demonstration and complete 5-10 minutes of it as well.

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

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

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
-10 per side

Single leg glute bridge

Core Circuit:

Postpartum Core 1a.

Very helpful and excited to start doing this!

Lana Scherer

Diaphragmatic Breathing/ Activating the Deep Core Muscles

Checking for Diastasis Recti

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.

Postpartum Core 1a.

Community

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