Name: Playbook - Jordynn Mutchler - PP1 - W1/D2
Uploaded: 2024-06-30T05:18:41.166Z
Duration: 10 min
Description: PP1 - W1/D2

Lay on your back, legs bent and feet on the floor. Inhale and let your stomach rise, then exhale and tighten your core from your tailbone to your rib cage and squeeze and hold for 2 seconds, release and repeat

Supine Connection Breathing

In a upright seated position, grab a small ball or a towel (something that has some give to it) and place between your knees. Squeeze the ball/towel together, focusing on your core/hips/pelvic floor area when squeezing, hold for 6 seconds, release and repeat

Pelvic Floor Contractions w/ ball

In a quadruped position, engage core by pulling belly button to your spine and hold for 2 seconds, release and repeat

Vacuums

Stand upright, slight bent in the knee

As you inhale, lightly hold the ball

Exhale, pulling your pelvic floor up and belly button to spine and press the ball with both hands making sure core is engaged and hold for 2 seconds and release and repeat

Standing ball press connection breathing

Walking

PP1 - W1/D2

Welcome to the postpartum phase 1 program!

How do I know if I’m engaging correctly?

Great exercises for my postpartum journey!

Love that they're simple yet so important postpartum!

Rachel

PP1 - W1/D1

PP1 - W1/D3

This is the perfect way to ease back into working out after having a baby!

PP1 - W2/D1

PP1 - W2/D2

PP1 - W2/D3

6 years postpartum and I’m seeing crazy results with my inner core….never to late to start this process

PP1 - W1/D2

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