Name: Playbook - Niki SugarySixpack - Core rehab session 2 weeks 6
Uploaded: 2024-03-28T18:05:10.490Z
Duration: 10 min
Description: Core rehab session 2 weeks 6

Lauren

Need: mat +mini band

We’re continuing to practice your core techniques in exercises! 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 your core sub in one of the core technique exercises or an exercise you feel good about. 

Continue to practice your optimal 360 breath throughout the day.

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

Follow along : ~15 min
Other circuits: ~11-12 min

Take the rest timer between intervals.
~10 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 breathing on back

-Connect to deep core (pulling together and lifting the pelvic floor into a wrapping of the transverse abs) with each exhale
-Release and relax deep core connection (think gentle length of pelvic floor/transverse abs) with each inhale
-See core breathing tutorial in Core Function section

PP-Core breathing on back

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet together
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Foot lifted off the ground should be small, slow and controlled
-Glute of the standing leg should be engaged
-Deep core works with your breath throughout the movement! (see core hold tutorial)
-Pull shoulder blades together before pulling band apart - resist the urge to let ribs flare, core connection helps keep them down

PP-Bridge march + band pull

-Engage deep core before lifting legs off ground
-Move with control and intention
-Core stays connected throughout
-See core hold tutorial in core function section

PP-Banded leg pull in

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Legs tap out out with control while core stabilizes against excessive movement
-Modify by leaning slightly against something for some added support

PP-Boat Abduction

-Deep core works with your breath throughout the movement! (see core breathing tutorial). Exhale, connect, move
-Keep hips ribs and head stacked in good alignment and a light length through body
-Pull shoulder blades together before pulling band apart and down- resist the urge to let ribs flare, core connection helps keep them down

PP-Band pull down

Circuit 2 core rehab week 6

Core rehab session 2 weeks 6

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!

Jahanna

Week 2 tutorials

Look forward to these tutorials and follow alongs.

Emily

Core rehab session 1 follow along week 2

Great videos.  Thank you for your postpartum content!!!

Loved the ab elevator tutorial. Really helped me engage each part of my core. As always love your videos!

Core rehab session 2 week 2

Look forward to these workouts. I did these after my last baby 2 years ago and now I’m back after a hysterectomy.

Look forward to these videos every week 😍

Core rehab session 3 week 2

So so helpful, extremely thankful for these!

Maria Jose

Core rehab session 4 follow along

Core rehab session 5 week 2

Loved the video with the bellybutton moving up, very helpful to know I’m engaging correctly. Also great reminder to sub in and out exercises for what feels right.

Joanna

Week 3 tutorials

This was perfect for easing back into core movement postpartum! I feel like I’m able to “do something” without pushing myself too hard.

Kate

Great start to get some more moving going on!

It was nice getting to use all the new tips I’ve learned on engaging my core the correct way with exercises now! Very exciting 😃

Core rehab circuit 1 follow along week 3

Really enjoyed this workout. The butterfly drops were my favorite and love how you help us to understand how to properly engage your core throughout each movement.

Love!! Feels so good to know that I am correctly engaging my core now during these exercises.

Love this program. Just an FYI that There’s an extra heel tap right towards the end of the workout.

Erin

Core rehab circuit 2 week 3

Aurore

Love follow on sessions as you explain the exercises so well so have no doubt what I should be doing :)

Aileen Larsen

Core rehab circuit 3 follow along week 3

Loved the knee lifts. Amazing workout as usual.

Core rehab circuit 4 week 3

Petrus

Core rehab circuit 5 week 3

Week 4 tutorials

Almost 4 weeks postpartum and this was a fantastic core rehab workout! I’m dyyyying to get back into it but this was great to take it slow but have a little bit of a challenge!

Love that this is so natural- real life & home, with kids. Love the little corrections you make to yourself; forgot an exercise?lets just add it back in. It helps me focus on not being perfect, but doing it well, staying with it& getting it done. My weakness!

Core rehab circuit 1 follow along week 4

Core rehab circuit 2 week 4

Core rehab circuit 3 week 4

Loving the programme as it challenges me to be focused on connecting to my pelvic floor while mixing up the exercises
so I don’t get bored 🤣☺️😜. Thank you 🙏🏼

Core rehab circuit 4 week 4

These are feeling great, even at 9 mos pp so glad I’m doing this before starting up other exercise!

Marisa

Core rehab circuit 5 week 4

Wow really felt this one ! And yes my adductors are weak 😂

I love this!! It makes me feel empowered to know I am helping my body and core heal properly this time around! Thank you!

Whitney

Core rehab circuit 1 follow along week 5

Core rehab session 2 week 5

Core rehab session 3 week 5

Core rehab circuit 4 week 5

Love, love, loving the gradual complexity of the moves and again, the overall variety is fabulous! Keeps the body from getting complacent but also keeps me focused (as I have to learn different moves — no rushing through or falling asleep 😴 😜). Hard but good for a mom of a newborn 😉

Core rehab circuit 5 week 5

6 months pp and still having a few twinges in my pf… however the cross pull exercises seem to have fully resolved my issues! I’m sooo happy. Thank you for such a variety of exercises and super in depth info on core rehab 🙏 I feel more confident in my core connection than I ever have before having  a bay

Core rehab session 1 follow along week 6

Have loved this program! Having g something to start so soon after birth without doing damage was so nice! My body has also bounced back faster than with my first which everybody said would not be the case. What program do you recommend I move to as I finish up this week?

Core rehab session 3 week 6

Core rehab circuit 4 week 6

I absolutely loved the core rehab plan here on the app. I gave birth over a year and a half ago but I still found this super helpful. It helped me to get in better touch with my pelvic floor and deep core. I am feeling such a difference in my daily activities and workouts in general because of this. Thank you so much Niki! 🤗

Core rehab session 5 week 6

Resources moving forward

Thank you for this core rehab program. It gave me something to focus on during these first 6 weeks after baby that kept me from pushing too hard too early!

Core rehab session 2 weeks 6

Community

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