Name: Playbook - Niki SugarySixpack - Core rehab session 2 week 5
Uploaded: 2024-03-28T18:05:10.446Z
Duration: 15 min
Description: Core rehab session 2 week 5

Need: mat + ball/puffy pillow to squeeze 

We’re continuing to practice your core techniques in exercises! These will start to get progressively more difficult.

Remember, this should be all ON YOUR PACE. Stay on certain weeks or workouts until you feel good about moving on.

If you struggle with an exercise, try reconnecting to the core. If it’s still too much for you’re core sub in one of the core technique exercises or an exercise you feel good about. 

Circuit times on individual sessions and at the bottom of this page!

Continue to practice your optimal 360 breath throughout the day when it crosses your mind or set a phone alarm to remind you at random times (silent reminder of course since baby might be asleep 😄)

Continue to practice a gentle core engagement when lifting baby, standing or doing any activity that involves core stability.

~12 min

Take the rest timer between intervals.

If you struggle with an exercise, try reconnecting to the core. If it’s still too much for you’re core sub in one of the core technique exercises or an exercise you feel good about.

~12 min

Practice taking deep breaths that gently expand your entire deep core and torso: side and back ribs, belly(focus on low belly) and pelvic floor
-Imagine pulling the air all the way down to your pelvic floor
-This is not a belly breath where you're trying to expand as much as possible there
-Focus on your rib expansion

360 breath side lying right

360 breath side lying left

-Use the deep core hold technique to maintain connection through the exercise
-prepare with a 360 breath in
-exhale and connect to the deep core from pelvic floor all the way up the transverse abs
-for the next 3 exhales, focus on connecting deeply to the lower tva, then mid tva, then upper tva. Repeat this pattern through the interval
-If you need to pause and reconnect at any point in the interval do so
-As always, be mindful of your posture! Keep a light length through the torso and hips, ribs and head stacked

PP-Elevator abs side lying right

PP-Elevator abs side lying left

PP-Adductor press in right

PP-Adductor press in left

-Engage deep core before moving. Exhale, connect, move
-Core works to stabilize and keep torso still through movement/prevent wobbling (see core hold tutorial)
-Core should drive movement of legs
-Slow and controlled

PP-Butterfly legs

-Movement is driven by core and helped by glutes
-Exhale to engage deep core and move
-Slight pelvic tilt towards ribs at top
-Core works with breath through the movement (see core breathing tutorial)

PP-Tabletop lift

Circuit 2 core rehab week 5

Core rehab session 2 week 5

Good information for starters, I like the fact that this is not a workout program but preparation for workout with a good foundation, that’s exactly what I need. Tnx for the encouragement.

Dora

Dana

Excited to start my core rehab. Im a little late tho, Im already 16wks PP 😅 but gotta start somewhere!

Camille

Before starting

Hi I’m new to your app but I remember when you posted on Insta, a couple of these videos before I fell pregnant over a year ago and it helped me so much while I was pregnant. I’m 15months postp lol knowing the little info that I do know from you has kept me afloat pp lol but I’m finally ready and I’m so happy to be here to learn and know more from you. Thank you

Shona

Very explicit and interesting. A great way to start so I can focus on those while doing my workouts… It seems simple but not everyone knows so I found it very good!

Amelie

Okay. So it is hard feeling the "connection" as I breathe because of my belly fat hahaha but a big change in my breathing.

Week 1 tutorials

Carmen

Very relaxing and great demonstration to help me better understand how to really get that 360 breath. I’m currently 1.5 weeks postpartum and perfect for when baby is napping.

Hanna

Core rehab session 1 360 breath practice week 1

Core rehab session 2 week 1

9 days postpartum and really enjoyed this!

Carley

This particular video would never load for me. The others will but this one will not.

Elizabeth

Core rehab session 3 follow along week 1

I prefer when the videos have audio cues.

Paige

Core rehab session 4 week 1

Loving these core engagement exercises. Gentle yet effective for early postpartum days. Love that I can fit them in while bubs naps.

Core rehab session 5 week 1

Core rehab session 6 week 1

This was really helpful starting to understand how to apply the breath and connection theoretically before trying to apply it during exercises.

Karalyn

Love learning all about core connection! Your knowledge is amazing - thank you for sharing

Shyanne

Feeling so much more confident 2nd time postpartum - being able to identify and relax/stabilise/contract my core/pelvic floor!

Core rehab session 2 week 5

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