Name: Playbook - Heather Watkins - Postpartum Core 4.0 (Intermediate/Advanced)
Uploaded: 2024-04-23T23:11:47.853Z
Duration: 15 min
Description: Postpartum Core 4.0 (Intermediate/Advanced)

This is more of an intermediate/advanced core workout where you are comfortable with 360 breathing and the controlling core engagement/breaths with the early postpartum core workouts. 

As always, take these movements slow and intentional focusing on breath work. Monitor for any signs of coning (raised ridge in the middle of abdomen) which is an indicator of high/uncontrolled intra-abdominal pressure meaning the movement may be too advanced for you at this point OR you need to reset and re-engage your core before continuing.

Take 3-10 minutes to invest in 360 breaths before beginning the core circuit to help your intention with proper engagement during those circuits!

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

Dead bug

You set up a Copenhagen plank like a side plank, except you place your top foot on a bench, side of a coach, etc. while hovering your bottom leg in the air. This requires the adductor muscles to contract isometrically.

for this variation, you’ll keep core engaged and hips stable while dropped knee to the ground and back up. 

keep reps slow and controlled. 10 per side

Copenhagen plank

- 10 per side 
-Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

(COPENHAGAN alternative) Side plank crunch

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Core circuit:

Postpartum Core 4.0 (Intermediate/Advanced)

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.

Postpartum Core 4.0 (Intermediate/Advanced)

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