Name: Playbook - Holixtic . - Heal & strengthen pelvic floor & core
Uploaded: 2023-12-21T15:12:21.189Z
Duration: 18 min
Description: Heal & strengthen pelvic floor & core

This is a great circuit to heal, strengthen and stretch the pelvic floor, strengthen then core, open the hips and strengthen the inner legs.

Lay on your side with a ball, block or pillow and squeeze and hold. Engaging the pelvic floor and using your diaphragmatic breath

Squeeze ball, block or pillow

Lay down on your side and open close to maximum capacity, squeezing the pelvic floor and using diaphragmatic breathing

Clam shells

With a pillow, block or soft ball squeezed in between the legs lift up to bear plank for 60 seconds then pulses for 60 seconds

Bear plank & pulses

Find a frog pose and rock back and forwards to open up and warm up the hips. Then do frog slides opening and closing to your own ability. Hold frog pose for 60 seconds. Squeeze the pelvic floor and use diaphragmatic breathing when in action.

Frog slides & rocks

Find a high boat position with bent legs open, feet touching. Hands behind for support. Move the legs up and down then pulse the legs. Always engaging the pelvic floor and the transverse abdominis.

High boat to low with wide legs

Lay with the legs up on a pillow or bolster and slide the legs down to butterfly. Up and down. Hold the last butterfly for a hip opening stretch

Wall slides

Heal & strengthen pelvic floor & core

I thought we should squeeze the pelvic floor when exhaling and not inhaling. I'm confused.

Aurelie

It was amazing, I have trouble contracting my pelvic floor at inhale, and then remembering to relax at the exhale, but I definitely feel that this will get me back to where I want to be.

Charlene

Still confused about the inhale and exhale and pulling the pelvic floor in and relaxing

Erin

Key to postpartum recovery

This was a good start to my health , body, mind after giving birth ❤️

Bianca Duran

This was my first class post partem and it felt amazing, thank you!

Diane

Are your blocks made from foam? Mine are made from cork so when I put it under my shoulder blades it’s not so comfortable.

Ericka

Postpartum flow

Stehanie

Ofeira

Sailee

Postpartum flow 1

Finding this so helpful as a way to reconnect with myself after having a baby. Thank you ✨

Postpartum 2 Breath/core

Sound quality was a little poor, but the class itself really good!

Elle

Maira

Postpartum 3 - Diastasis recti

Loved this, will do this by myself cause it’s so nice & easy.

That was Awesome,  I hope this reduces my mummy pooch

Athena

Daniela Sanchez

Uddiyana bandha kriya

Beautiful class… exactly what my body needed today, thank you

Nikelle

Tzoanna

Absolutely perfect!! Gonna repeat many times! 🤍🤍

Heal & strengthen pelvic floor & core

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