Name: Playbook - Heather Watkins - Postpartum Core 3a.
Uploaded: 2024-04-23T23:11:47.705Z
Duration: 12 min
Description: Postpartum Core 3a.

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

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Cow

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
- Alternate leg raises, 10 per side

Reverse plank hold w/ alternating leg raises

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* Work both sides, 10 per side

Side plank + leg raise

Postpartum Core 3a.

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.

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 👏🏽

Postpartum Core 3a.

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