Name: Playbook - Niki SugarySixpack - Core rehab session 3 week 6
Uploaded: 2024-03-28T18:05:10.496Z
Duration: 10 min
Description: Core rehab session 3 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?

Need: mat, mini band + ball/puffy pillow to squeeze

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.

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.

~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 upright

-Use the deep core hold technique to maintain connection through the exercise
-This can be done in any upright position, doesn't have to be exactly the one shown
-prepare with a 360 breath in
-exhale and connect to the deep core from pelvic floor all the way up the transverse abs
-with each exhale focus on deeply connecting to on specific area of the transverse abs (recommend focusing on where you feel your connection is weakest or where you have a diastasis)
-As always, be mindful of your posture! Keep a light length through the torso and hips, ribs and head stacked

PP-Targeted TVA wrap upright

-Keep hips, ribs and head stacked with a light length through the body for good alignment
-Pull shoulder blades together before pulling band apart - resist the urge to let ribs flare, core connection helps with that
-Core works along with breath through the movement (see core breathing tutorial)

PP- band pull

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

PP-Adductor tabletop tap

-Deep core engaged through movement to stabilize (core hold)
-Connect to core before lifting off floor
-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Pull band with control

PP- side plank band pull right

PP- side plank band pull

PP- side plank band pull left

Circuit 3 core rehab week 5

Core rehab session 3 week 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!

Core rehab session 3 week 6

Community

More workouts from Niki SugarySixpack