Name: Playbook - Niki SugarySixpack - Core rehab session 5 week 2
Uploaded: 2024-03-28T18:05:10.194Z
Duration: 10 min
Description: Core rehab session 5 week 2

Need: mat

Deep core techniques practice.

Individual session/video length found in descriptions/bottom of this page!

Remember to practice a few optimal 360 breaths 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 😄)

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

If you struggle with any of it, don't stress!! It all comes with time and consistent practice.

This is all ON YOUR PACE. Stay on certain weeks or workouts until you feel good about moving on.

Follow along 1 ~13 min
Follow along 2 ~15 min
Other circuits ~9-11 min

Take the rest timer between intervals.

~10 mins

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

-Get comfortable while keeping good alignment
-Start with an optimal 360 inhale
-Exhale and intentionally engage the deep core (pelvic floor pulls together and lifts up moving right into a wrapping of your transverse abs)
-Take a few 360 breaths between reps

PP-Deep core engagement upright

-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 quadruped

-Optimal 360 inhale to prepare
-Exhale and connect to the deep core with your main focus being on the lower ab / pelvic floor connection: Pull together and lift the pelvic floor right into deeply connecting to the lower tva.
-For lower tva it may help to think: 'scooping' or 'puling the hip bones together' and up your torso

PP-Lower ab activation on back

-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
-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 on back

-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

Core rehab session 5 week 2

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 5 week 2

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