Name: Playbook - Holixtic . - Pelvic floor & core 3
Uploaded: 2024-04-04T00:46:46.750Z
Duration: 15 min
Description: Pelvic floor & core 3

Aurelie

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!

Learn how to engage and relax the pelvic in combination with the correct activation of the transverse abdominis and diaphragmatic breath. This is the basis of healing the pelvic floor and getting rid of the mom pooch!

Diaphragmatic breath & PF sitting

This is one of the best exercises for pelvic health.

•Start on table top. This exercise can also be done one the elbows, laying down with knees bent and standing up. 
•Draw small, slow circles with your hips in one direction & reverse.
•Use diaphragmatic breath and explore with all different positions

Hip circles

•Start laying down with the legs up modify by bending the legs as much as you need to
•Brace the core & press the lower back to the mat 
•Draw small, controlled, slow circles in one direction and reverse 
•Squeeze the pelvic floor and engage the core always when in action

Leg Circles

- Begin in a supine position lift the legs, knees bent over the hips
- Brace the core, press the lower back to the mat
- Exhale slowly tap one leg down to the floor while squeezing the pelvic floor and engaging the core. 
- Inhale come back to the starting position and alternate legs
- Always use diaphragmatic breath, and brace the core & squeeze and lift the pelvic floor when in action.

Toe taps

- Start laying down with the legs bent over the hips holding a ball, block of pillow
- Opposite arm to leg slowly reach to touch the floor while keeping the ball in the center
- Brace the core, squeeze and lift the pelvic floor as you exhale and move down 
- Inhale to come back to the starting position

Modified dead bug with ball

Pelvic floor & core 3

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

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

PF, low abs & waist

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

Pelvic floor & core 3

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