Name: Playbook - Heather Watkins - Postpartum Core 2a.
Uploaded: 2024-04-23T23:11:47.620Z
Duration: 15 min
Description: Postpartum Core 2a.

Heidi

Abby

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

Mallory

A little over a year postpartum and this is so helpful at getting more core back in check

Lacie Fallin

Amelia Pyles

Allison

This is a short postpartum friendly core circuit designed to help you strengthen your deep inner core muscles post delivery! Some of these are a little more advanced - be sure to tailor to you. If you notice quite a bit of abdominal coning, you may not be ready for that particular movement yet. 


The key is proper engagement and breathing throughout, be sure to watch the TVA breathing video demonstration!

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

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side - 8 per side

Dead bug

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Add band/weight to increase the challenge

Glute Bridge

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.

Heel Slides

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

Circuit

Postpartum Core 2a.

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.

Postpartum Core 3a.

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

Lacey

Hannah

Katie Stagner

Postpartum Core 4a.

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 2a.

Community

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