Name: Playbook - Michelle Schwartz - Postpartum (DR safe) ab finisher 3
Uploaded: 2024-01-03T18:23:02.442Z
Duration: 5 min
Description: Postpartum (DR safe) ab finisher 3

This is a postpartum ab finisher (safe for weeks 6+ with a vaginal birth and weeks 8+ 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

Bent leg double kick outs (stutter kick)

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

Start lying on your back with both knees bent at 90 degrees above your hips. 
Hold a core ball against one knee. 
Lower the opposite leg to hover above the ground then lift it back to start. 
Inhale on the way down. Exhale as you lift your leg up.

Back lying knee hold + leg lift - core ball

start with a band around a door knob, or stair railing, or bench
Start on one knee and press the band forward and return to chest 
*this is a core exercise. 
Try to stop the band from pulling you to one direction - keep in neutral alignment

Kneeling palof press

Start in a table top position with your hands under your shoulders. 
Exhale and engage your core to bring yourself into a down dog position

Touch opposite knee with opposite hand, engaging your obliques. 
Lower back to start

Table top to opposite knee touch

Core circuit

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

Mobility- childs pose to RELAX Pelvic Floor

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

Wall sit to RELAX Pelvic Floor

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High Variety Ab finisher - Advanced

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

Postpartum (DR safe) ab finisher 3

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