Name: Playbook - Holixtic . - PF, low abs & waist
Uploaded: 2024-04-04T00:46:46.799Z
Duration: 16 min
Description: PF, low abs & waist

Aurelie

This workout will strengthen the PF, low abs (mom pooch! )and reduce the waist.

1. Lay down 
2. Place one or two blocks underneath the sacrum ( use books if you don’t have a block) 
3. Raise the legs above the hips
4. Engage the transverse abdominis pressing the core back and in and reducing any arching in the lower back.
5. Exhale tap one leg down, squeezing the PF and core in as you lower the leg.
6. Inhale come back to the starting position and release the PF

Single toe tap with raised hips

1. Lay down 
2. Place one or two blocks underneath the sacrum ( use books if you don’t have a block) 
3. Raise the legs above the hips
4. Engage the transverse abdominis pressing the core back and in and reducing any arching in the lower back.
5. Exhale tap both legs down at the same time, squeezing the PF and core in as you lower the legs
6. Inhale come back to the starting position and release the PF

Double toe taps with raised hips

1. Start sitting on the floor
2. Place the hands a few feet behind you, hands can face forwards or back
3. Legs are straight and pressing together
4. Press up the hips as much as you can and come up to your reverse plank position, engage the core, back of the legs & glutes.
5. Twist the waist from side to side by engaging the whole body, core up and in, pelvic floor squeezing

Reverse plank twists

1. Start sitting on the floor
2. Place the hands a few feet behind you, hands can face forwards or back
3. Legs are straight and pressing together
4. Press up the hips as much as you can and come up to your reverse plank position, engage the core, back of the legs & glutes.
5. Raise one knee at a time towards the chest as much as you can keeping the reverse plank position and not dropping the hips down. 
Exhale squeeze the core and PF bringing the knee towards the chest
Inhale release the Pf and the leg down towards the starting position.

Reverse plank knees to chest

PF, low abs & waist

Lien

Sounds amazing! 🤩 Thank you. Do you recommend those classes also for pregnancy and/or postpartum?

Rahel

Sara

Intro to the pelvic floor

Umbrella and crane...these visuals are soo helpful 🥰

Claire

I loved learning about the sacred, strong yet flexible space of my pelvic floor. I could feel the exercise bringing so much circulation and energy to my body. Yummy!

Perlita Yasmeen

Connect and activate the pelvic floor

Really digestible and helpful!! I’ve done this before but your explanation was clearer and more intuitive than my previous experience

I loved this intro to diaphragmatic breathing. Thank you

Erin

very difficult actually and stressful in a strange way

Diaphragmatic breathing lecture & practice

Set foundations

Amanda

Great burn! Pelvic floor work is definitely a gap in my exercise routine. I'm so glad to be working on this

Loved it! I love working out the core and pelvic floor. Thank you ✨

Katia

Pelvic floor & core 1

I’m really appreciating the full length classes. Thank you ✨

Carolyn

Sorry, thought you had to press one by one, wanted to give you5 stars, found the vídeo helpful

Sandra

Full length guided class with music

Rebekah

Pelvic floor & core 2

This was SO challenging, I underestimated it! Thanks for a great challenge.

Jaimee

So subtle!!! But I absolutely can see that I need this work after 2 babies!

Pelvic floor & core 3

Daily essentials

Tears in my eyes from that depth of release. Thank you 🙏

Noël

Sharie

Pelvic floor release

thank you! I gave birth to my second child 2 years ago and I've done a lot of strength and hiit sport. But this year I decided to slow down (because of high cortisol and fat belly). it's been 2 weeks now and I already see some results 🤍🙏🏽. I'm coming back home, in my body, thanks to you.

Rocío

Perfect blend of strengthening and stretching!

Pelvic floor & core 4 guided with 🎵

wall squat and sit are quite difficult but effective 😊

Pelvic, core & legs 🔥

abs exercises quite difficult bc of the neck - it's painful to lift up the neck. is it normal?

I really enjoyed it! Some parts were difficult as my abs are very  weak and was hard to keep them from bulging but I loved that you had modified versions of everything. Thank you 😊

Pelvic floor & low abs guided

Excelentemente, cansada y relajante rutina. Todo en 1😎😎😎🥳🤯🤯💙

Cote Nawrath

Connect to your hips & sensuality (guided)

Lily

everything so connected. love the idea 💜

It's really incredible to hear. Thank you

Jaw & pelvic floor lecture

I’m so excited to be healing my pelvic floor. It’s been such a journey and I am happy to have found you.

Colette

Silvia

PF & inner thighs

Lissy

Deep hip opening & Frog variations sequence

Magical PF release

Loooved the burn and all the variations!! Thank you!!

Tzoanna

Lila

Pf & glutes 🔥 fully guided

I love it and would love to have more videos like this one!

Kaisa

Better sex & pleasure fully guided with music

Deep core, pf and breath slow yoga flow

Amazing release. For me a class that I prefer doing before bedtime.

This is fantastic and the more I practice, the greater the results, internal and external 💙

Trigger point release for the pelvic floor

Jessie

Daniela

Wall workout stretch & strength ✨

Love the flow of the class, and I've been practicing with the other hip openers and pf, so much more movement BUT the most important it helped me connect with my emotions and release them, really feel them and I not lock them 🙏 💙🌻

Juicy hips, juicy pelvic floor

You are such a gamechanger 😍 Thank you for again a wonderfully relaxing but also activating class. 🙏

Again, such an amazing class. I love how u point out different aspects of the body during an exercise. Thank u so much

PF, low abs & waist

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