Name: Playbook - Michelle Schwartz - Postpartum (DR safe) ab finisher 1
Uploaded: 2024-01-03T18:23:02.431Z
Duration: 5 min
Description: Postpartum (DR safe) ab finisher 1

Khushi

This is an early postpartum ab finisher (safe for weeks 4+ with a vaginal birth and weeks 6+ for a c-section). 

Focus on your breath. Inhale between reps, exhale to zip up your core and lightly lift your pelvic floor as you perform the rep. 

Use the last 2 moves to RELAX your pelvic floor when you're finished.

Do 10 reps each, 2x through
Rest as needed between each

Lying single leg ground touch (10 per side)

Start lying on your back with knees bent. 
Exhale and engage your core and lift pelvic floor as you Kick or drag one heel out to full extension then raise it to the ceiling. 
Bend your knee to return to start. 
Alternate sides.

Single leg kick out and raise (10 per side)

Start lying on back and knees bent and feet flat on the ground
Extend one leg out and make two circles with your toes
Return to start and switch sides 
REPS PER SIDE

Lying Single leg circles (10 per side)

- Keep your hand underneath your shoulder, and one knee on the ground
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top leg towards your elbow engaging your obliques
- Complete desired reps then repeat on the opposite side

Supported Side plank knee to elbow

Core circuit

- Sit against a wall with your legs and hips bent
- use 360 breath and relax your pelvic floor

Wall sit to RELAX Pelvic Floor

- Starting on your knees with a flat back reach your hands out in front of you

Mobility- childs pose to RELAX Pelvic Floor

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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

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