Name: Playbook - Michelle Schwartz - Core/Pelvic Floor healing with Core Ball - DR Safe
Uploaded: 2024-01-03T18:23:02.423Z
Duration: 10 min
Description: Core/Pelvic Floor healing with Core Ball - DR Safe

This workout will help you reconnect with your pelvic floor and heal your core (and Diastasis Recti if you have it). 

2-step breathing is used in this workout. 
You’ll inhale when you’re at rest between reps, then exhale in two bursts during the movement. 

*SLOW AND STEADY is key! Do not rush through these. The slower you go, the more you'll actually heal your core!*

All you'll need is a core ball to make this workout great. If you don't have one, just grab a small pillow or toy ball. 

The core ball activates you pelvic floor and low abs to promote healing and strength. 

TIMING:
Do 10 reps of each exercise. 
Rest as needed before switching to the next exercise. 
Complete the circuit 3x through

Do 10 reps of each exercise. 
Rest as needed before switching to the next exercise. 
Complete the circuit 3x through

Start standing tall with arms overhead and core ball in hands. 
Exhale and squeeze the core ball between your hands as you raise your knee to hip height. 
Low down with control and release tension on ball. Repeat on opposite side.

High knee + squeeze - core ball

Start with your hands and knees on the ground and a core ball or pillow between your knees. 
Exhale and engage your core to lift your knees off the ground while squeezing the ball between your knees. 
After two seconds, release knees to the ground and relax your core to reset.

Table top hover 2 seconds + squeeze - core ball

Start lying on your back with your knees bent and feet flat on the ground.
Hold arms straight above your chest squeezing a core ball. 
Inhale to relax your abs and expand your rib cage. 
Exhale and squeeze the core ball as you drive on knee up to 90 degrees above your hips. Then lower and release.

Back lying straight arm + knee lift - core ball - RIGHT

Back lying straight arm + knee lift - core ball - LEFT

Start lying on your back with your feet on the ground and knees bent. Reach arms toward the ceiling.
With a core ball between your knees, lift your knees toward your chest as you exhale. 
Inhale as you lower your feet to the ground.

Arms extended double bent knee lifts - core ball

Quick Core Ball

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Great one :) This was perfect to do before my lower body workout. Really helped me keep my abs engaged the whole time!

Chelsea

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Nick

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I always do this with other workouts and I find it hard to do four rounds, I only can do 2 or 3 max

Core/Pelvic Floor healing with Core Ball - DR Safe

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